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What is it?
Types of yoga
How many calories does it burn?
Advantages
Disadvantages
Who should participate?
Learning yoga
Guidelines
Gear
Glossary of terms
Having first gained cult popularity in the West during the 1960s, yoga is now mainstream. About 11 million Americans practice yoga at least once a week, according to a Roper poll commissioned by the Yoga Journal. Yoga studios and yoga classes are available in health and fitness centers throughout the country. And a few health insurers now cover yoga therapy in certain cases.
What is it?
Originated by the Hindus in India more than 5,000 years ago, yoga is an ancient philosophical system that combines spiritual traditions with physical movements, or postures. One thing yoga is not is a religion, although yogis (those who practice yoga) maintain that yoga can help deepen your religious beliefs, whatever they may be. In addition to being a form of gentle exercise incorporating deep stretching and meditation, yoga is said to have a protective or healing effect on virtually every organ and body system. Bolstered by a broadening body of scientific research demonstrating the various health benefits of regular yoga practice, some hospitals are beginning to offer "yoga therapy" through their complementary medicine departments.
Literally translated from Sanskrit, "yoga" means to "yoke" or unify the body, mind and spirit. While there are scores of yoga styles, all incorporate a series of body positions, or postures, known as "asanas." Asanas are practiced in conjunction with controlled breathing known as "pranayama." Chanting or other forms of meditation, vegetarianism, suppression of the ego, a code of moral discipline, acceptance and other lifestyle issues can be involved, as well.
Along with yoga's tangible physical benefits, such as improved strength and flexibility, many practitioners tout yoga's intangible emotional and psychological benefits as being far more profound. According to Yoga Anand Ashram, an online yoga resource, the goal of yoga postures is to "restore to the body-mind to its fundamental state of well-being, ease and vibrant alertness."
Types of yoga
A variety of yoga styles, or branches and schools have developed throughout the centuries. Each type of yoga emphasizes a different aspect of the mind/body relationship, such as spiritual knowledge, selflessness, strength, love or devotion. The most well known branch of yoga in the United States is Hatha yoga, which aims to liberate the mind and spirit through physical transformation. Hatha yoga consists of a series of postures and breathing exercises that emphasize concentration, endurance, flexibility and stretching.
Forms of Hatha yoga include:
- Iyengar, which utilizes benches, ropes, sandbags, mats, blocks, chairs and other props to help practitioners develop greater precision in their postures.
- Kundalini, which incorporates mantras (chanting), meditations, visualizations and guided relaxation. Kundalini posture "sets" focus on healing and "purifying" the mind, body and emotions.
- Kripalu, which is more spontaneous, free flowing and meditative.
- Astanga, sometimes called "power yoga," in which postures flow seamlessly into one another and are accompanied by throaty breathing. Postures are grouped into series of six, and the abdominal muscles are kept tight while holding the postures.
- Viniyoga, a gentler, slower, more individualized form of yoga. Its focus on strength, balance and healing make it ideal for beginners, seniors, people with chronic pain or who are in rehabilitation from injury or disease.
There are several other branches of yoga, including:
- Raja-yoga, which aims for "liberation through meditation." It is geared primarily for people who are capable of intense concentration.
- Bhakti-Yoga, or "devotional yoga," which focuses on self-surrender in the face of the Divine.
- Mantra-Yoga, or "yoga of potent sound," which aims at liberation through the verbal or mental recitation of empowered sounds, such as "om," "hum" or "ram."
How many calories does it burn?
A 150-pound person doing Hatha yoga burns about 96 calories every 20 minutes.
Advantages
According to the National Center for Complementary and Alternative Medicine, health professionals in India and the West have investigated the therapeutic potential of yoga for 80 years. To date, thousands of research studies have been undertaken and have shown that by practicing yoga, you can learn to control blood pressure, heart rate, respiratory function, metabolic rate, brain waves, body temperature and many other bodily functions.
Specifically, regular yoga meditation has been shown to reduce anxiety levels, increase cardiovascular efficiency and decrease the respiratory rate. Also, yoga can help lower blood pressure, reduce cholesterol levels (when used with diet and exercise) and increase alpha brain waves, which are associated with relaxation and calmness.
Yoga has also been used to help people stop smoking, to reduce arthritic pain, to improve breathing in asthmatics and to decrease elevated blood-sugar levels in non-insulin dependent diabetics. Other conditions that may improve with regular yoga practice include:
- arteriosclerosis
- chronic fatigue
- varicose veins
- certain heart ailments
- obsessive-compulsive disorder (OCD)
- multiple sclerosis
Yoga may also hasten healing because its deep stretches increase circulation to all the body's tissues and organs, according to advocates.
Even if you are healthy, yoga can be beneficial because it stretches and tones the muscles and joints, promotes cardiovascular fitness, strengthens the spine and skeletal system and may help improve the functioning of internal organs, glands and nerves. Some yoga devotees claim that yoga increases the life span.
Disadvantages
If you only have 20 minutes a day to spend on your body and your foremost goal is to burn lots of calories, yoga will disappoint you. Although yoga is a sound adjunct to any weight-loss program and has even been shown to promote gradual weight loss, it is not primarily a fat-burning enterprise. That is, aerobic exercise should be done in addition to a yoga program for overall fitness to be achieved.
Another potential pitfall is finding a qualified teacher. Before enrolling in a class, ask what type of training the instructor had. Currently, there is no national certification program for yoga instructors. Voluntary certification is available from various groups, but some organizations award teaching certificates to people who have completed only a weekend course. The Yoga Alliance - a voluntary national coalition of yoga organizations and individual yoga teachers - is seeking to establish voluntary national standards for yoga teachers, but not all yoga instructors agree with those standards or support the alliance's philosophy.
To reap the intangible benefits of yoga, it helps to be humble and to realize that yoga is meant to be practiced, not perfected. It's a noncompetitive activity. According to Georg Feuerstein, Ph.D., founder-director of the U.S.-based Yoga Research and Education Center, at the heart of yoga is "the assumption that you have not yet tapped into your full potential as a human being."
Even for the most open-minded beginner, yoga is not easy to learn. Although you don't need to be flexible or in shape to do yoga, the practice is physically, emotionally and mentally challenging.
Who should participate?
The greatest advantage of yoga practice is that virtually anyone can do it regardless of age, health status or fitness level. There are sitting postures and standing postures, and many can be done from a wheelchair. Yoga moves are gentle, and you are not pushed to stretch beyond your ability. In fact, if you feel pain in connection with doing yoga postures, it's probably an indication that you are doing the exercise improperly, say experts.
Learning yoga
Yoga books, videotapes, audiotapes, CDs and Web sites abound, but it is probably best to begin by taking a class. If possible, try two or three different yoga schools or styles to see which works best for you. Look for an instructor whose personality and teaching style you like. An experienced instructor will help you use proper form and avoid injury. The instructor can also tailor the yoga positions to suit your individual needs or limitations.
Many health clubs and YMCAs employ yoga instructors, as do some hospitals. You can also ask for recommendations from friends or colleagues who have taken yoga. Word-of-mouth can often lead you to a good instructor.
A "Registry Mark" from the Yoga Alliance shows that the instructor has completed at least 200 hours of training in yoga techniques, teaching methodology, anatomy and physiology, ethics, and supervised student teaching. A 500-hour Registry Mark is also available to those with more extensive training. For more information, contact the Yoga Alliance at (877) YOGA-ALL (877-964-2255).
Once you find classes in your area, call the instructors and ask questions. If you are pregnant or have a medical condition, find out if they have experience teaching students in your situation. You may wish to observe a class before enrolling. For some students, the intensity of the class and the instructor's approach are more important than the philosophy of the particular brand of yoga being taught.
There are literally thousands of yoga postures, with such names as Half Fish, Bridge, Cobra, Corpse, Dog/Cat, Downward Dog, Forward Bend, Half Shoulder Stand, Head to Knee, Mountain and Triangle. Many postures are designed to stimulate certain acupressure points or to enhance or restrict blood circulation to specific organs or body parts.
Guidelines
Don't expect instant results. While you will probably feel relaxed and peaceful after your first yoga session, it can take many weeks of daily yoga practice before you begin to reap any significant health benefits.
Don't view yoga as a cure-all. While yoga has been credited for easing symptoms of a host of ailments, there is no evidence that it cures any disease. If you are seeking yoga as therapy, it should be an adjunct to, not a replacement for, any treatments your doctor prescribes.
Avoid competition. Some people in your class will be more flexible than you are or able to hold the postures longer. Don't try to out-posture anyone. Yoga is all about the journey, not the destination.
Don't push too hard. Some days you'll be more flexible than others. Progress in yoga seldom follows a smooth curve.
Practice what you learn. Carve out at least 15 or 20 minutes daily to practice your yoga postures.
Find a yoga class close to home or work. Many yoga students take classes two or three times a week, so it helps to find a class that is conveniently located.
Accessories
Yoga classes that use props may have enough on hand to accommodate all the students. Or you may be asked to bring one or more of the following items to class. Props can be purchased from the yoga studio, a sporting-goods store or online (simply do a search for "yoga accessories" on any search engine).
Sticky Mat: This mat provides a padding, friction and enhanced safety when doing yoga positions. Cost: $20 to $30.
Foam Block: Foam blocks are dense enough to support your full weight and are normally used to extend your reach Cost: about $12 each.
Yoga Blanket: Made of wool or other soft fiber, these blankets are used both for warmth and to provide padding for a variety of yoga postures Cost: $20 to $30.
Yoga Belt: Made of cotton or nylon, these wide belts help support and align your back and also to extend your grasp Cost: $8 to $10.
Eye pillows: Usually made of silk and filled with flax seed, eye pillows are used during relaxation period at the end of class Cost: about $12 to $16.
Glossary of terms (Source: The Yoga Research and Education Center)
Asanas: body positions, or postures, used in yoga
Ahimsa: non-harming, the most important moral discipline, which begins with yourself
Ananda: bliss
Diksha: induction into the hidden aspects of yoga or a particular lineage of teachers
Jnana-Yoga: Yoga of wisdom, the path to liberation based on wisdom
Mantra: a sacred sound or phrase, such as om, hum or om namah shivaya, said to have a transforming effect on the mind of the person reciting it.
Nada: the inner-sound that is "heard" through certain forms of yoga practice
Pranayama: controlled breathing exercises used in yoga
Prasada: divine grace and mental clarity
Samatva (samata): a mental state of harmony and balance
Veda: knowledge, the body of sacred Hindu wisdom
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External Sources
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Yoga Research and Education Center
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The Yoga Alliance
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National Center for Complementary and Alternative Medicine
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This article was reviewed June 2006, by John Acquaviva, Ph.D., Associate Professor, Health and Human Performance, Roanoke College, Salem, VA.
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