Yoga has existed for more than five thousand years. It initially started as a practice for mindfulness before physical exercises were incorporated. Today, yoga practices are a combination of both mindfulness and physical exercises. Depending on your goals and the specific type of yoga you are practicing, you may do only one of the two. However, experienced yogis urge people to practice spirituality, mindfulness, and physical exercises to understand the true essence of yoga.
Benefits Of Yoga
The basic stretches and motions of some yoga poses will help you get rid of backaches and improve the overall quality of your life. The cat-cow pose is one of the most popular poses for dealing with this problem.
Besides back pain, a few clinical trials also report that yoga could be effective for several types of chronic pain, including osteoarthritis and carpal tunnel syndrome. The participants in these studies showed significant improvement while taking a 90-minute modified yoga class once per week for eight weeks.
You should know that not all yoga poses are suitable for pain. In fact, some poses may worsen the condition. For this reason, it’s advisable to consult a licensed physician or an experienced and certified yoga teacher before trying out any pose.
After a few weeks of practicing yoga, you will witness significant improvements in your overall flexibility and balance. This will boost your physical performance and sense of well-being.
One interesting study available on the National Library of Medicine compared the impact of hatha yoga to calisthenics on flexibility. Twelve elderly subjects were split into three groups; yoga, calisthenics, and a control group. The exercises were done at least 3 times per week, and the study ran for one year.
At the end of the study, the subjects performing hatha yoga were four times more flexible than those doing calisthenics.
Yogic breathing is commonly used when transitioning from one pose to the next. Some meditation practices also incorporate breathing exercises.
The exercises increase vital capacity. Some reports even explain that yogic breathing can improve symptoms of mild to moderate asthma. It may also be helpful for individuals with heart and lung problems.
Yoga promotes muscle growth and strength. What makes it stand out is the fact that you will add some muscle without losing your flexibility which is a common problem with traditional muscle building techniques.
Yoga promotes mental health. It eases stress, anxiety, and depression and boosts relaxation and a sense of calmness. This has been observed in multiple clinical trials. Scientists report that the benefits are even greater when you pair yoga with mindful meditation.
Frequent yoga practices can help you fall asleep faster and for longer. It will also help you wake up feeling fresh and not fatigued. By boosting sleep quality, it reduces the risk of hypertension, obesity, and other medical conditions.
Although it’s not fully understood how exactly yoga works to enhance sleep, scientists suggest that this is a byproduct of reduced anxiety and stress.
Six Tips To Get You Started On Yoga
Yoga is easier to learn and more fun when you are in the right company. A great teacher will help you overcome your fears and insecurities. They’ll help you understand the basics and will be there to support your growth as your fitness level increases.
Take your time and find an experienced teacher. You can also talk to your friends and use online yoga communities to find the right yogi in your area.
You should know that you don’t have to attend classes in brick-and-mortar studios to practice yoga. There are plenty of online yoga classes designed for both beginners and advanced yoga students. These are a great option when you cannot access or attend an in-person class for some reason.
Some online yoga classes are totally free, while others require a paid subscription. As you can expect, paid classes have more to offer. You can even get one-on-one virtual classes with your trainer.
You have to show up in class in the right gear regardless of whether you are taking a virtual or in-person class. Besides serving the primary purpose of facilitating seamless motion, yoga apparel prepares you mentally for the class.
What gear do I need? A yoga mat should be at the top of your shopping list. Find a decent online yoga mat store and purchase a cute mat that represents your personality. Pick something made of a durable, comfortable, and non-slip material. You may also want to consider a lightweight mat if you’re planning on attending in-person classes. A good store would give you a yoga bag for free.
Don’t show up in your garage yoga studio in your pajamas. Buy comfortable clothes that’ll help you stretch with ease.
Avoid loose-fitting clothes. Socks are also not required.
Many beginners push beyond their limits to prove a point to themselves or the people around them. This is a terrible mistake that could ruin your experience and leave you nursing injuries.
Listen to your body, and don’t give it more than it can take.
This is one of the biggest challenges of brick-and-mortar yoga studios. Never compare yourself to other people in the class.
Instead of comparing yourself to the student next to you, use them as an inspiration and focus on your own progress.
Pulling the mat once in a long while is not enough to give you the benefits you are looking for. Make the commitment to practice yoga regularly.
As a beginner, you can start with a few days per week or a few minutes per day. Increases the exercises gradually as your fitness improves. This will also get easier as your body gets acclimated to the practice.
Breathing is an important part of yoga. Some classes are even designed around breathing exercises. For a complete newbie, it’s okay to start your journey without any yogic breathing. However, the earlier you can begin, the better it is for you.
Yoga is a great exercise that boosts physical, mental, and emotional wellbeing. It’ll be challenging at the beginning, but with time, you’ll realize the benefits are well worth the effort.
