While yoga seems to be a daily exercise for the latest fashion and modern fitness, it is actually an ancient physical and mental training activity developed in India well before 5,000 years ago.
The positive effects of yoga cover physical, mental, and emotional health. So, whether you’re trying to lose weight or simply want to relieve stress, these meditation activities really provide health benefits.
What is Yoga?
Yoga is an ancient form of exercise that combines posture, breathing techniques, and meditation exercises to improve physical, mental, emotional, and spiritual health.
Also, numerous studies suggest that yoga is beneficial in alleviating many medical conditions. The term “yoga” comes from the Sanskrit word “Yuj,” which implies “to unite” or “to unite”, and refers to the ability to unite the body, mind, and soul of yoga practice.
Because yoga is a generally low-intensity exercise, it is generally safe for beginners and even children and seniors. There are also many other types of yoga, so it’s a good idea to find the one that suits your needs and preferences.
9 types of yoga you can try
Yoga instructors did not just impart the basic principles of yoga but created their own approaches and techniques, which led to the development of numerous types of yoga. Although these types are slightly different from each other, they still aim to unite the body, mind, and soul.
Here are some of the most common types of yoga you can practice.
1. Hatha yoga — Considered the most popular type of yoga in the United States, Hatha Yoga covers basic breathing exercises and yoga poses that are good for beginners.
2. Ashtanga yoga — Ashtanga is a vibrant form of yoga that involves fast movements, aimed at improving strength and endurance.
3. Bikram yoga — Bikram yoga covers 26 patented poses, performed in a room with an environment of 105 degrees Fahrenheit (40.5 degrees Celsius) and 40% humidity. This yoga aims to loosen muscles, cleanse the body, and relieve symptoms of chronic diseases.
4. Vinyasa yoga — Vinyasa is a modified form of the traditional Ashtanga technique, which also refers to an active form of yoga. The only difference between these two types of yoga is that Vinyasa Yoga deals with a variety of poses, while Ashtanga Yoga sticks to one pose.
5. Kundalini yoga — Kundalini yoga emphasizes the fast-paced flow of poses, proper breathing techniques, and meditation to improve body balance. This form of yoga is more difficult than other types, so it may not be suitable for beginners.
6. Hot yoga — Similar to Bikram Yoga, hot yoga is also performed in a hot room. However, there is no defined room temperature and humidity for this yoga style. Even routine yoga can consist of a variety of poses.
7. Core power yoga — Also known as Power Vinyasa Yoga, Core Power Yoga emphasizes the connection between the mind and the body and aims to stretch, strengthen, and strengthen muscles.
8. Prenatal yoga — Prenatal yoga deals with a series of poses, a type of yoga specifically designed to help pregnant women prepare for colic, delivery, and postpartum recovery.
9. Aerial Yoga/Flying Yoga — Aerial yoga is a yoga that utilizes a soft fabric hammock that is supported by a carabiner, strap, and support chain. You’ll sit in a hammock and use the hammock as support while performing an aerial modification of the traditional yoga posture.
Learn the difference between Pilates and Yoga.
Yoga and Pilates are very similar low-intensity exercises aimed at improving both mind and body. Both activities require attention to the mind and proper breathing techniques.
However, despite these similarities, there are distinct differences between the two:
Origins — As mentioned above, yoga originated in India well before 5,000 years ago. Meanwhile, Pilates is a relatively new type of exercise developed by Joseph Pilates for the rehabilitation treatment of injured soldiers at the end of World War I.
Principles — Pilates focuses solely on the connection between the mind and body, but yoga also incorporates the spiritual side into practice.
Purpose — Pilates practice focuses on core strength, while yoga focuses on flexibility and balance.
Everyday Way — The routine way of yoga is more flexible. Because you can perform many different kinds of poses and sequences. In contrast, Pilates classes are more structured in their way.
When choosing between Pilates and Yoga, consider your health goals and fitness priorities. If you are looking for flexibility in exercise methods and spiritual experience, yoga may be your best option.
Yoga offers several health benefits
Here are some of the key physical and mental health benefits you can get from yoga training.
Increased flexibility
Better balance
Muscle strength improvement
Vigor increase
Better body arrangement
Stress reduction
Improve mood and behavior
Strengthening mindfulness
The physical part of the health benefits of yoga is also useful for runners and swimmers. This is because yoga helps improve athletic performance and prevents injuries.
The healing potential of yoga has also been the subject of numerous studies over the past years. Research shows that the right yoga posture can actually help relieve some medical ailments, including:
Chronic back pain
High blood pressure
Mental disorders such as anxiety and depression
insomnia
asthma
Carpal tunnel syndrome
6 easy and beneficial yoga poses to master
Complex yoga poses can actually be difficult to perform. Especially if you are new to this yoga method. But, don’t be discouraged. In fact, there are numerous yoga poses for beginners.
These basic yoga poses are also good for kids as they aren’t too hard to reproduce. Some of the non-difficult postures include:
1. Mountain Pose (Tadasana) — The Mountain Pose is considered the basis of almost all poses. Mountain poses are aimed at improving your posture and strengthening your core. To do this, stand with your feet together and try to put your heels slightly apart. Put your arms on both sides of your torso and bring your fingers together. Hold this position for 5 to 10 seconds.
2. Tree Pose (Briksha Asana) — This pose helps to improve balance, clear the mind, and strengthen the legs and back. Simply standing on one leg and lifting the other foot
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to the ankle, shin or thigh. Once you’re in balance, put your arms in the air and bring your palms together.
3. Warrior 2 Pose (Virabhadrasana 2) — This basic yoga pose is aimed at strengthening the lower parts of the body such as the buttocks, groin, and legs. You can do this by taking a standing position with your legs wide apart. Turn your right leg at an angle of 90 degrees, then point the tip of the toe of your left foot forward.
Extend your arms outward on both sides, with your palms facing forward, then slowly bend your right leg, keeping the rest of your leg straight and firm.
4. Baby Pose (Balasana) — This is a resting position that can be performed between active positions. Just bend your knees, sit on your heels, and slowly lower your head to the floor. And extend your arms in front of you.
5. Chair Pose (Ukata Asana) — This is a powerful pose aimed at strengthening the muscles of the limbs. To do this, let your feet fall and stand straight, arms extended above your head. Slowly bend your knees as if you were sitting in a chair. Be sure to keep your back straight and your hands parallel to the ground.
6. Triangular Pose (Tricona Asana) — The triangle pose helps stretch the tendon muscles, thighs, calves, and ankles. Keep your left leg close to your body while extending your right foot at a 90-degree angle. After in this position, extend your right arm upward, then slowly extend it to the left. Be sure to keep your wrists straight.
Some of the poses mentioned above are utilized in Hatta Yoga, while others are included in the 26 patented Vikram Yoga poses. By performing these poses regularly, you will gradually become more flexible over time. Whatever posture you choose, be sure to adjust it according to your fitness level, so don’t overdo it.
Basic tools for doing yoga
Yoga tools
If you’re new to yoga, it can be a bit confusing to figure out the basic tools you need for a yoga class. The good news is that yoga doesn’t really need a lot of tools, so you don’t have to spend too much money on it. Below are some of the basic and essential tools.
•Yoga Mats — Yoga mats, also called sticky mats, provide friction to your hands and feet, preventing slipping during yoga practice. Yoga mats also act as cushions from hard floors and provide private space in the room.
•Yoga clothes — It is very important to wear comfortable, airy clothes during yoga. Because clothes shouldn’t get stuck in properly recreating different postures.