The word Yoga itself means to join, unite or merge. Derived from the sanskrit root yuj, Yoga is a science and an art. Practiced by thousands of people round the world, it integrates the body with the mind and the mind with the soul, thereby helping us to understand or own natures and to live harmoniously with people around us. Some people are aware of Yoga as the Asanas and meditation. In fact, I think it’s an eight fold path called Ashtanga Yoga (eight limbs)
The commandments are:
1. Yana:-
Ahimsa : Non violence
Satya : Truth & Honesty
Brahmacharya : Continence & self control
Aparigraha : Non accumulation of needless wealth
2. Niyama:- Personal disciplines
Saucha: Cleanliness & Purity
Santosha: Satisfaction & contentment
Tapas : Austerity, ability to bear hardship
Svadhyaya : Introspection
Ishvara : faith in god
3. Asana: Postures
4. Pranayama : Control of breadth and bio energy
5. Pratyahara: Withdrawal of the sense organs from the objects of sense
6. Dharana : Intense concentration for developing inner vision
7. Dhyana : Meditation, uninterrupted and deep concentration for a prolonged period.
8. Samadhi : The goal of Yoga, attained after the dhyana.
A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practising yoga led to reductions in headache intensity, frequency and pain compared to the self-care group. Studies show that yoga may stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care.
Yoga is a mind and body practice with a 5,000-year history in ancient Indian philosophy. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.
The “Yoga Sutra,” a 2,000-year-old treatise on yogic philosophy by the Indian sage Patanjali, is a guidebook on how to master the mind, control the emotions, and grow spiritually. The Yoga Sutra is the earliest written record of yoga and one of the oldest texts in existence and provides the framework for all modern yoga.
Modern yoga
Modern yoga has a range of styles to suit everyone, whatever the desired outcome.
Modern yoga has evolved with a focus on exercise, strength, flexibility, and breathing. It can help boost physical and mental well-being.
There are many styles of yoga, and no style is more authentic or superior to another. The key is to choose a class appropriate for your fitness level.
Types and styles of yoga may include:
Ashtanga yoga: This type of yoga uses ancient yoga teachings. However, it became popular during the 1970s. Ashtanga applies six established sequences of postures that rapidly link every movement to breath.
Bikram yoga: Also known as “hot” yoga, Bikram occurs in artificially heated rooms at temperatures of nearly 105 degrees and 40 percent humidity. It consists of 26 poses and a sequence of two breathing exercises.
Hatha yoga: This is a generic term for any type of yoga that teaches physical postures. “Hatha” classes usually serve as a gentle introduction to the basic yoga postures.
Iyengar yoga: This type focuses on finding the correct alignment in each pose using a range of props, such as blocks, blankets, straps, chairs, and bolsters.
Jivamukti yoga: Jivamukti means “liberation while living.” This type emerged in 1984 and incorporates spiritual teachings and practices that focus on the fast-paced flow between poses rather than the poses themselves.
This focus is called vinyasa. Each class has a theme, which is explored through yoga scripture, chanting, meditation, asana, pranayama, and music. Jivamukti yoga can be physically intense.
Kripalu yoga: This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu learns to find their own level of practice by looking inward. The classes usually begin with breathing exercises and gentle
stretches, followed by a series of individual poses and final relaxation.
Kundalini yoga: Kundalini means “coiled, like a snake.” Kundalini yoga is a system of meditation that aims to release pent-up energy.
A class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation customized to create a specific outcome.
Power yoga: In the late 1980s, practitioners developed this active and athletic type of yoga, based on the traditional ashtanga system.
Sivananda: This is a system based on a five-point philosophy. This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to form a healthy yogic lifestyle. Typically uses the same 12
basic asanas, bookended by sun salutations and savasana poses.
Viniyoga: Viniyoga can adapt to any person, regardless of physical ability. Viniyoga teachers require in-depth training and tend to be experts on anatomy and yoga therapy.
Yin: This is a quiet, meditative yoga practice, also called taoist yoga. Yin yoga allows the release of tension in key joints, including:
the ankles
knees
hips
the whole back
neck
shoulders
Yin poses are passive, meaning that gravity shoulders most of the force and effort.
Prenatal yoga: Prenatal yoga uses postures that practitioners have designed for people who are pregnant. It can support people in getting back into shape after pregnancy as well as supporting health iduring pregnancy.
Restorative yoga: This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props like blankets and bolsters to sink into deep relaxation without exerting any effort in holding the
pose.
Risks and side effects
Yoga is low-impact and safe for people when a well-trained instructor is guiding the practice.
Injury due to yoga is an infrequent barrier to continued practice, and severe injury due to yoga is rare. However, consider a few factors before starting.
Anyone who is pregnant or who has an on-going medical condition, such as high blood pressure, glaucoma, or sciatica, should talk to their healthcare practitioner before practicing yoga. They may need to alter or avoid some yoga poses.
Beginners should avoid extreme poses and difficult techniques, such as headstand, lotus position, and forceful breathing.
When using yoga to manage a condition, do not replace conventional medical care with yoga or postpone seeing a healthcare provider about pain or any other medical problem.
Here are the health benefits of practising yoga:
1.It can decrease stress
According to studies, yoga can help ease stress and lower levels of stress hormone cortisol in body.
2.May reduce inflammation
Some studies show that yoga may reduce inflammatory markers in the body. They further help prevent pro-inflammatory diseases.
3.May improve heart health
Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.
4.May fight depression
Studies indicate yoga may be able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter associated with depression.
5.Promotes better sleep:
Studies show that incorporating yoga into daily life can help promote better sleep. This is because of its effects on melatonin and its impact on several common contributors to sleep problems.
6.Improves flexibility and balance
A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group.
7.Helps improve breathing
Most types of yoga incorporate these breathing exercises, and several studies have found that practising yoga could help improve breathing. In one study, 287 college students took a 15-week class where they were taught various yoga
poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity.
8.It relieves anxiety
Several studies show that practising yoga can lead to a decrease in symptoms of anxiety. In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months, following which they found that
those who practised yoga had significantly lower levels of anxiety.
9.Can reduce chronic pain
A study on 42 individuals with carpal tunnel syndrome for 8 weeks found that yoga was more effective in reducing pain and improving grip strength than wrist splinting.
10.May relieve migraines
It is said, as a river merges into the ocean and becomes one with it, so also the individual self merges into the Universal spirit and becomes one. Peace and happiness are a way to experience as all polarities such as pain and pleasure, good and bad vanish.
When we often talk of Health & fitness, we tend to miss out on the right way of living and this comes with an attitude – Yoga is all about Attitudes and even we focus on one of the commandments, we could bring about a lot of difference!
(All Posts by ilaxi patel: This Health & Fitness Blog is based on personal thoughts and research work. Readers may please Consult your Doctor for your Health Problems)
