How does yoga work?

Different postures (asanas) are used to focus concentration on specific body parts, while breathing techniques (pranayama) are used to integrate the body with mind and mind with spirit. There are thousands of asanas that help condition your body – split into three poses called kriyas (actions), mudras (seals) and bandhas (locks). As yoga teaches your mind to focus on specific body parts one at a time, it creates awareness that keeps the mind connected to your body. The breathing techniques are practised to merge the mind, body and spirit, and believed to control the energy flow in your body.

What are the different forms of yoga?

As different yoga practitioners (yogis) developed their own philosophies and approaches throughout the years, they taught these to eager students - who again taught what they learnt to other eager students. This development has seen yoga exercises and techniques evolve over centuries and result in the many different types of yoga we have available to us today.

The main five are Hatha, Iyengar, Kundalini, Bikram and Ashtanga. Although they all teach the same principle of uniting body, mind and spirit, they each focus on different aspects of yoga. Hatha is perhaps the most widely practised and the best yoga for beginners as it is gentle with slow movements and allows you to focus on holding poses and integrating your breathing in the movements. Iyengar is similar to Hatha, but has a stronger focus on balance and body alignment – while also using props such as blocks and straps. Kundalini is more spiritual and focuses on breathing, meditation and chanting, as well as rapid movements. Bikram yoga is practised in a heated room and aims to loosen muscles and sweat to cleanse your body, while Ashtanga is an ancient system of power yoga building strength and endurance. When it comes to prenatal yoga, studies claim it can alleviate typical pregnancy symptoms such as fatigue, swelling, sciatica and indigestion. It’s also believed that prenatal yoga will prepare expectant moms for labour, delivery and postpartum recovery.

The best way of finding out what type of yoga is most suitable for you, is by asking yourself the question of what you want out of it. Do you want to get fit? Then choose Ashtanga yoga. Do you want to recover from an injury or illness? Then choose Bikram yoga. Are you looking for a spiritual practise which teaches you to meditate? Then choose Kundalini yoga.

What are the benefits of yoga?

The ultimate goal of yoga is improving health and helping your body maintain a stable relationship with itself while going into a calm, neutral state of peace. Yoga exercises improve circulation, stimulate the abdominal organs and put pressure on the glandular system of the body - which can generally result in better health. Many believe that people with high blood pressure can benefit hugely from yoga by focusing on breathing techniques in order to manage stress. Your mood will also be lifted when you do yoga because tension and anger will diminish. Yoga can also, in many cases, help alleviate asthma, back pain, arthritis, insomnia, multiple sclerosis and other chronic medical conditions such as carpal tunnel syndrome – swelling in the tissue surrounding your wrist’s carpal tunnel. And last but not least; yoga will increase your strength, posture and flexibility if done on a regular basis.

How do I start practicing yoga?

Find a gym close to you and enquire about yoga classes, or look for yoga studios in your area. A typical yoga class lasts about 75 minutes; with a 15-20 minute period of breathing and warming up, followed by the asanas and then 15-20 minutes of relaxation at the end. Remember to wear unrestrictive clothing such as leggings and a T-shirt, and to purchase a rubber yoga mat. You’ll also need a towel and a bottle of water to keep hydrated.

Let’s lastly take a quick look at a yoga exercise focusing on awareness of the breath – one of the main principles of yoga. This exercise is important for beginners especially, and can help you take a step back and relax when everyday life’s challenges take over. Christina Brown’s book titled Yoga (pages 14-16) explains:

1. Lie on your left side with your knees bent. Reach your arms straight out in front, palms together. Gaze at your left thumb and inhaling, take your right arm up in the air until your fingers point straight up to the sky.
   
2. Exhale as you take your right arm towards the floor behind you. If you are flexible in the shoulders, the back of your hand may go all the way to the floor. On your next inhalation, bring your arm back up to halfway, still following its path with your eyes. Check you are not slumping into your right shoulder, but reaching away with your whole arm. Exhale it down to join the palms together. Continue for six more rounds. As your breath is slow and constant, so is your rate of movement. Time the movement to follow the breath. Your fingers point skywards with the end of each inhalation. Your opening out and returning to base coincide with the end of exhalation.
   
3. As you open out on the sixth round, let the back of your hand rest on the floor. Hold this position and take six deep breaths. Bring more of the right side of your back into contact with the floor as you deepen the twist in your waist. Reach your right arm away and feel your shoulders widen. This position gives a gentle opening of the chest. Don’t rush onto the next inhalation between breaths, but allow it to arise naturally. As you lie quietly, each exhalation brings softening and release.
   
4. When you are ready to repeat on the right side, keep the arms spread apart, and inhale as you bring your legs up to the centre and over to lie on your right side.

References:

C. Brown: Yoga. 2008: Parragon Publishing, UK.

www.webmd.com

www.medicinenet.com