Body Balance - Yoga and Health

Yoga is increasingly popular worldwide both as a relaxation technique and an invigorating exercise. This week on Take Care of You, we share about the health benefits of Yoga with you.

The word Yoga means "to join or yoke together," and it brings the body and mind together into one harmonious experience. The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. Regular daily practice of all three parts of this structure of Yoga produce a clear, bright mind and a strong, capable body.

What are the different types of Yoga? There are over a hundred different schools of Yoga. Some of the most well known are described below:

Hatha Yoga : The physical movements and postures, plus breathing techniques. This is what most people associate with Yoga practice.

Ashtanga Yoga : This intense and dynamic style builds cardiovascular strength and flexibility, threading together individual postures into a flowing action connected to the breath.

Vinyasa Yoga : This style offers asanas (postures) in a series of flowing movements synchronised with the breath. This vigorous practice is done in a relaxed atmosphere in which the breath is used as constant point of reference for returning to and resting in the present moment.

Iyengar Yoga : The key characteristic is the emphasis on anatomical alignment to build strength and improve balance. The holding of the postures instead of the dynamic flow allows the interpenetration of mind and body and gives meaning o the phrase "meditation in action".

History of Yoga

No one knows exactly when Yoga began, but it certainly predates written history. Stone carvings depicting figures in Yoga positions have been found in archeological sites in the Indus Valley dating back 5,000 years or more. One of the earliest texts having to do with Yoga was compiled by a scholar named Patanjali, who set down the most prevalent Yoga theories and practices of his time in a book he called Yoga Sutras ("Yoga Aphorisms") as early as the 1st or 2nd century B.C. The system that he wrote about is known as "Ashtanga Yoga," or the eight limbs of Yoga, and this is what is generally referred to today as Classical Yoga. Most current adherents practice some variation of Patanjali's system.

Yoga probably became popularized in the modern world from the 1960s. As more became known about the beneficial effects of Yoga, it gained acceptance and respect as a valuable method for helping in the management of stress and improving health and well-being. Many physicians now recommend Yoga practice as an adjunct to conventional medicine to patients at risk for heart disease , as well as those with back pain, arthritis , depression , and other chronic conditions .

Yoga is not a religion. It has no creed or fixed set of beliefs, nor is there a prescribed godlike figure to be worshipped in a particular manner. The core of Yoga's philosophy is that everything is supplied from within the individual. There is no dependence on an external figure, either in the sense of a person or god figure, or a religious organization.

The common belief that Yoga derives from Hinduism is a misconception. Yoga actually predates Hinduism by many centuries. Yoga is a system of techniques that can be used for a number of goals, from simply managing stress better, learning to relax, and increasing limberness all the way to becoming more self-aware and acquiring the deepest knowledge of one's own self. The practice of Yoga will not interfere with any religion.

Who Can Practice Yoga?

Yoga is suitable for most adults of any age or physical condition. Because of the non-strenuous nature, even those with physical limitations can find a beneficial routine of Yoga.

Most Yoga exercises are not recommended for women during menstruation, for pregnant women, or for nursing mothers. Regular practice of breathing and meditation, however, is encouraged. You should consult your doctor before embarking on Yoga exercises during pregnancy.

Yoga exercises are not recommended for children under 16 because their bodies' nervous and glandular systems are still growing, and the effect of Yoga exercises on these systems may interfere with natural growth. However, children may safely practice meditation and simple breathing exercises as long as the breath is never held. These techniques can greatly help children learn to relax, concentrate, and reduce impulsiveness. Children trained in these techniques are better able to manage emotional upsets and cope with stressful events.

How do I get started?

The best way to get started in Yoga is to either find a qualified teacher and attend yoga lessons or to buy a good book or tape. Some recommended resources are listed at the end of this article.

What are the health benefits of Yoga?

The practice of Yoga based on the regular practice of traditional âsana, prânâyâma , and meditation can bring about various physiological, psychological and biochemical effects.

The physiological benefits include a decrease in resting pulse rate, blood pressure and breathing rate leading to increased efficiency in cardiovascular and respiratory functions. Other benefits are normalized gastrointestinal hormonal functions, improved muscular tone, flexibility, strength and an increase in endurance and energy level. Yoga can also improve sleep and normalize the weight.

The psychological benefits of Yoga are an increase in bodily awareness, improved mood and well-being, a sense of self-acceptance, self-actualisation. It can also reduce anxiety, depression and feelings of anger and hostility. Psychomotor functions such as eye-hand coordination, reaction time, balance and dexterity will also improve. Cognitive function including attention span, concentration, memory and learning can also improve with Yoga.

The biochemical profile improves, indicating an antistress and antioxidant effect. This is important in the prevention of degenerative diseases. Some changes include a decrease in blood glucose, triglyceride, cholesterol, stress hormones.

What Type of Yoga is Best for You?

Everyone should shop around for different styles. If you don't like a certain style, keep trying. The teacher is often more important than the style, as there's strong variety within each school, even within the strictest styles. Whether you practice yoga in a class or with a video depends on your preferences and lifestyle. Any combination of class and video is helpful - the more often you can practice yoga, the better. It is ideal to practice everyday, although you don't have to do the same yoga routine everyday. In fact, the beauty of yoga is that there is a type of practice for every mood.