Yoga is
both a popular workout for all ages and a technique to calm the mind. There are
two basic types of yoga. We will review the more active style first, which is
called a vinyasa flow. During this style of yoga practice, a teacher will guide
you through several poses, or movements for your body. One flow contains a
series of poses on the floor, rising up to standing, and as you get more
advanced, balancing on sides of your body. This style of class moves quickly
and gives the yogi a more aerobic pace. For yogis that do not want to commit to
a full class, a quick internet search for “yoga videos” can provide a number of
free options to try.
Most yoga classes require nothing more than a
mat. According to online yoga hub Yoga
International, the mat not only helps yogis to be more comfortable
during class, but it serves as a physical reminder that the class is a break
from a busy day. Vinyasa flows can be invigorating and are great exercises to
begin the day, according to John Hopkins Medicine’s website.
Balance is a key part of yoga.
According to Yoga
Journal, regularly moving your body helps to strengthen your overall
balance. Each pose must be done equally on both the right and the left side of
the body to achieve muscular and spiritual balance. Poses that stretch the
limbs are done both ways, like the popular “Cat-Cow
Pose” for the back. In this pose, the yogi gets on his or her hands and
knees with their back long, imagining a table with a flat back. As the yogi
rounds the shoulders and pulls in the stomach to the back like a cat, he or she
holds the position. The yogi releases the position after a breath into the
starting hands and knees pose with a neutral back, like the cow. The repeating
of this pose assures the back and spine get a stretch in two different ways. Vinyasa
classes incorporate breathing into each of the poses. You may inhale in for cat
pose, and release the breath as you move into cow pose. There is another form
of yoga that relies more on breathing techniques to achieve balance.
Breathing is the main focus in
Hatha yoga. The breath, or “pranayama”
as it is called in its original Sanskrit, helps the yogi achieve balance in
poses. You will of course use breathing to count out the length of the poses
and breath will strengthen the connection between the body and mind. Over the
course of a Hatha class, a yogi will move at a slower pace and control their
in/out breath, which can help calm the parasympathetic nervous system. This
regulating part of the body controls things like pulse and digestion. The
body’s slowdown in breathing will help a yogi relax in as little as five
minutes, according to The
Himalayan Yoga Institute.
Hatha classes spend more time
meditating in each pose. You may find mental balance while working on your physical
balance. People without yoga experience are encouraged to do their best and
make modifications to their poses as they go through each gentle flow. This
style of yoga focuses more on the journey than on the end result. A popular
pose in Hatha classes in “Legs up the
Wall,” also known as Viparita Karani in the Sanskrit language. This pose is
best done before bedtime, according to wellness website MindBodyGreen.com.
The yogi should lie on the floor next to an open wall with a mat for support,
and walk the legs up the wall until the body is in an “L” with the arms resting
comfortably at the sides. This pose raises the legs over the head for an
extended time, helping the body power down into a meditative state. As always, modifications cane be made for this
pose. A yoga block (about 2” x 5” and made of foam) may be a good option to
place at the base of your spine if you do not have a wall available to lean
against. Home staples such as towels, blankets, or an extra yoga mat can be
placed under the bottom of the spine to alleviate pressure on the back and
hips, according
to Dr. Andrew Weill, an integrative medicine doctor at the
University of Arizona.
As with all yoga classes, Hatha and
Vinyasa classes end with a rest period called a “Savasana.” Many yogis enjoy these last 5-10 minutes of the class
more than the poses. Instructors will dim the lights during this time and guide
the yogis through a meditation or “scrunch and relax” exercise with each region
of the body. The yogi lies in the “Corpse Pose,” flat on the back with arms and
legs stretched out on the mat. A small yoga block or rolled up piece of fabric
can be a helpful cushion for the head in this pose. The yogi takes this time as
a meditation to clear the head and absorb what has been done in the class. This
could be taking in the physical benefits of stretching, or enjoying the metal
benefits of quiet time spent focusing on the breath. Peloton Yoga instructor
Kristin McGee suggested on her blog
that a meditation can be as simple as repeating,” Breathe in, breathe out,” as
a mantra. In conclusion, yoga is a fun, free, and beneficial way to exercise
both your body and mind.
Figure 1:
Cat Cow Pose, as Demonstrated in PopSugar article.
Figure 2:
Legs up the Wall from Yoga
Journal article.
