Yoga Essentials For People Of All Ages And Skill Levels
Yoga Essentials For People Of All Ages And Skill Levels
In all likelihood, you’ve probably heard the term yoga and the enormous benefits associated with this old practice. It is undeniably true that yoga can improve all facets of your life, while also making you more aware of your body and its needs. However, yoga is something that is fairly complex and this can scare away a lot of consumers. If you’re interested in practicing yoga essentials, you should start slow and first familiarize yourself with this practice and its storied history. You can get a good start by analyzing the information presented below.
While Yoga has become a hot craze as of late, it is actually ancient old. In fact, this unique practice first originated in India many, many years ago. Yoga has been associated with a wide assortment of religious practices, including Buddhism and Hinduism. It is a combination of spiritual, mental and physical practices that are designed to empower the practitioner and make them more aware of their body and its needs. The term in Sanskrit actually refers to joining or uniting. In this sense, the goal of yoga is to match the user’s body with their spirit.
In modern years, the practice of yoga has been utilized for many purposes, such as weight loss, stress relief and even combating serious disease, such as cancer, asthma and heart disease.
Exploring The Wonderful Yoga History
The actual time period that Yoga originated is still hotly debated. However, many suggest that the practice dates back to the Indus Valley Civilization. Some believe that seals discovered in the Indus Valley Civilization displayed certain yoga poses and many meditation poses. Others believe that the practice was develop much later during the Vedic period. Ascetic practices are often thought to be the precursor to the creation of yoga. The actual concepts of Yoga began to appear in ancient texts between the time periods of 500 and 200 BCE.
Since then, references to yoga have been discovered in historical texts from Macedonia and even in early Buddhist documents. Today, Yoga is one of the most popular exercise methods in the United States with approximately 15 million Americans practicing Yoga at least once each month. Females tend to be more inclined to practice yoga essentials, but the participation rates among men have continued to rise progressively over the past few years. Its longevity and growing popularity confirms that Yoga is here to stay and that it can offer noticeable benefits for the practitioner.
Most Common Yoga Types
Yoga is too simple of a term to describe the entire practice. If you take the time to dig into the yoga industry, you will quickly discover that the practice is far more diverse than you could ever imagine. There are numerous different offshoots and styles of yoga with each offering a wide array of benefits. For your convenience, information regarding the most common types will be presented below.
When researching Yoga essentials on your own, it is almost certain that you’ll discover the term hatha at least one or twice. For beginners, it might seem like hatha is an actual type of yoga, but this isn’t the case. On the contrary, Hatha is actually used to describe each and every physical practice. In fact, Hatha can almost universal be used to replace the term yoga. No matter what type of yoga you’re practicing, you can always say that you’ve been practicing Hatha yoga. Do not be confused when signing up for a Hatha Yoga class. You’re simply going to be performing a wide variety of yoga exercises and poses from various styles.
If you’re a beginner, there is a big chance that the Ashtanga form of yoga is simply too difficult for you. Instead, it is best suited for practitioners that are well defined and thoroughly experienced in yoga. It is far more challenging than many of the alternatives and will push even the most skilled expert to his or her limits. This specific form of yoga will require the practitioner to proceed through six unique sequences. Each focuses on something different, such as detoxification, stamina, or strength. In all, the practice is comprised of seventy-five poses and can take anywhere from one and a half to two hours to complete.
Bikram or Hot Yoga
There are many that prefer to use yoga as a way to shed a little extra weight and slim down their stomach. If this is your intended goal, you’ll definitely want to give Hot Yoga a chance. Just make sure you dress comfortably, because you’re going to be sweating profusely by the time you’ve finished the session. While Hot Yoga is only made up of 26 poses, it is far different from the alternatives. This is the case, because this form is almost always performed in a very hot room. The room’s temperature must fall between 95 and 100 degrees Fahrenheit.
Simultaneously, it is vital to keep the humidity right around forty percent. The heat might seem like a hindrance, but it will prove to be helpful once you get started. It can help limber up your muscles and provide you with greater flexibility overall. More importantly, the added heat and humidity will help you sweat out excess water and detox your body.
Many will wish to practice Yoga the way it was meant to be practiced in the past. If you agree with this sentiment, you will definitely want to learn a little more about this ancient yoga style. Kundalini just happens to be one of the oldest forms of yoga and it was just recently adopted in the Western world. The practice is far more spiritual and therefore should be used to clear your mind and better connect with your inner spirit.
When practicing Kundalini Yoga, you will be required to perform unique poses while also paying close attention to your breathing. These two activities will be performed in conjunction with one another for the maximum effect. Each sequence should be carried out quickly and in repetition. The rapid pace helps to make Kundalini Yoga one of the most well-rounded practices. It can calm your mind and strengthen your spirit, while subsequently helping to tone and sculpt your body.
Yoga Benefits For Women And Men
After you’ve familiarized yourself with the major benefits of yoga, you’ll agree that its growing popularity is no accident. Yoga is universally beneficial and therefore should be practiced by both genders. At this present time, the exercising technique is undoubtedly far more common among women. Nevertheless, more men begin practicing yoga on a regular basis. Some of the benefits you’ll be able to reap by practicing yoga regularly will be listed below.
Another thing to take into consideration is that yoga offers benefits to patients suffering from certain diseases, such as arthritis, diabetes, and high blood pressure. Just remember that some precise yoga poses are far more demanding on the body than others. Therefore, if you suffer from a health complication, you may need to alter your routine to avoid further complications or flare ups.
Can I Practice Yoga Everyday?
Most fitness experts agree that repetition is absolutely vital for achieving and maintaining the results that you so desperately desire. This is why at lot of people will want to try and practice yoga every day. If you happen to fit into this group, you will be happy to know that yoga is low impact and doesn’t place a great deal of strain on the body. Therefore, you can reasonably practice this form of exercise daily without experiencing any negative complications. In fact, most yoga veterans believe that everyday practice can provide even more benefits!
What You Need To Start Yoga At Home
Are you striving to live a healthier lifestyle and gain a much better mental focus, but just do not have the time to join a gym or take a yoga class? Well, yoga is truly unique, because it does not require benches, treadmills, and heavy weights. In all honesty, there really is not much besides a good mindset that you need in order to start practicing yoga right in the comfort of your own home. Of course, if you are new to the how concept everything can seem complex, but don’t worry because this guide will break down everything that you need to get you started.
Acquire The Proper Clothing
Whether you are joining a yoga class or starting yoga in your own home, the proper clothing is essential. The good thing is that you probably already have everything that you need right in your closet. Yoga requires a lot of bending, posing, and at times you will find your head positioned below your hips. So, a comfortable, breathable t-shirt or long-sleeve shirt is absolutely necessary. In fact, you might want to acquire a flexible, tight fitting shirt, so that it does not constantly slide down and get in your face.
When it comes to pants or shorts, your best option is exercise pants. Just any type of exercise pants with some stretch to them will suffice. Pants are better than shorts, because the will stay in place and not slide up and down during poses like shorts normally do. Sports bras and leggings are excellent yoga clothes for women, but if you only have exercise pants those will do just fine, as well. Most yoga is done in socks or barefoot, so there really is no need to go out and purchase an expensive pair of athletic shoes.
Exploring Yoga Mats
If you do find yourself in a yoga studio or gym, you will notice that everyone carries a yoga mat and bag. Mats are great because they not only prevent slipping when your hands get sweaty, but they can help identify your own personal space in a crowded area. However, when practicing at home this is something that you will not really have to worry about. While there are tons of different mats on the market, you will find that some of them can be rather expensive. There is no sense in going out and spending hundreds of dollars on a premium mat when you are just starting out in your home.
You can purchase a starter mat for a fairly inexpensive that price that will suit you just fine.
Get Additional Support With Blankets, Blocks, And Straps
In addition to the items listed above, you will find that there are tons of other yoga props available. Additional props like blankets, blocks, and straps can be used to make sure that you are maintaining proper alignment during different yoga poses. Some poses are much more difficult than others, and as a beginner you might find it hard getting into certain poses. This can result in you putting your body in odd positions that could eventually lead to an injury.
However, with these additional props, you can place them under your hips, behind you back, or head to get the extra support or elevation that you need. As you become more and more familiar and experienced with the poses it is possible that you will not even need these items. However, if they can help prevent injury and make your body adapt to proper alignment, they are completely worth the extra splurge.
Yoga Stretches For Neck
Millions of people suffer from neck pain on a daily basis. This is a common symptom that is linked to long-term sitting, frequent bending over, injury and sitting with the neck in an awkward position for extended periods. The key to relieving neck pain and stiffness is yoga stretches, which can range from stretching the back torso to relaxing the neck.
One of the most commonly used yoga stretches for the neck is known as bitilansana or cow pose. This exercise involves lengthening and stretching the neck and back torso. You have to assume a position with the knees and hands flat on the floor. Lean your head toward the ground, while pushing your back upwards. Maintain that position for several minutes before returning the starting position. The cow pose creates additional space cervical and thoracic spine and the entire neck.
Sometimes neck pain can be associated with pressure on the spinal nerves, which can be caused by inflammation or injury. Another wonderful yoga stretch that works wonderfully to ease neck pain and stiffness is the marjariasana or cat pose. This yoga exercise is similar to the cow pose, but you must exhale when bringing the chin towards the chest. This process is completed, while rounding and hunching the entire back.
When you first start out, you should stick with 2 to 4 cycles, working your way up to a full 10-cycle yoga-stretching workout.
What Yoga Poses To Lose Weight
Throughout the years there has been a lot of discussion about yoga and its effectiveness for losing weight. While many believe that it can be an effective tool, other simply state that it is not fast-paced enough to help you burn those much-needed calories. The important thing to remember is that everybody is different and what works for one person might not actually work for another. However, there have been some who have tried and received proven results by combining yoga with a healthy eating plan. This will help you completely cut calories. With that being said, it is important to remember that practicing yoga is much different than physical exercise, so that approach and results will be different, as well.
Yoga is more of a mindset and mental practice, so it will force individuals to learn to relate to their body in a different manner than what they are used to and make more informed, healthier decisions.
Exploring The Mental Side Of Yoga Weight Loss
When you undertake your first yoga session, you will without a doubt start to see things in a different light right away. Throughout your yoga practices and sessions, you will learn to disconnect from your ego, which is great because your ego can attach to unhealthy habits. In fact, you might be surprised to learn that your ego is the part of you that is responsible for your bad decision-making. When you become liberated from your ego those bad habits will become more obvious to you, and you will learn to adapt to a healthier way of eating, sleeping, and living.
As you can see, yoga is much more than just burning calories; it can completely change your mind from the inside out.
A Look At The Physical Side Of Yoga
Just because yoga is mostly mental, it does not mean that it cannot be physical, as well. In fact, there are poses and fast-paced flows that combine cardio and strength training techniques that can help you lose weight and burn calories. Power yoga and vinyasa yoga are without a doubt two of the most effective types of yoga, when it comes to burning weight and keeping it off. The main reason for this is because they combine a lot of different physical movements.
The Best Yoga Poses For Beginners
Yoga is a truly unique undertaking, as there are over 300 different poses that you can learn. In addition to this, it will completely change your outlook on life. With that being said, you have to start somewhere, and trying to undertake the more difficult poses right away might turn you off from yoga altogether. This is why it is important to start out with the simplest poses and work your way up. Below, you will learn about some beginner poses that you can practice right in the comfort of your own home every day.
The Mountain Pose - At first the mountain pose is probably going to seem like a waste of time, because it is almost like standing in place, but there is much more than that going on. To begin the pose, you will stand with both feet together. You now want to press down on all ten toes, while spreading the open at the same time. While doing this, you will also force your quadriceps to raise your kneecaps.
The Downward Facing Dog - The downward facing dog is truly a great pose to learn, as it works the entire body. To start the motion, you want to start on your mat on all fours, make sure that your wrists are located under your shoulders, and your knees under your hips. Once in this position, the trick is to raise your hips off the floor, while drawing them back towards your heels.
The Plank - The plank is one of the most popular yoga poses and it is great, because it can strengthen your core, while teaching you to breath properly in more complicated poses. To do a plank, you want to get on the floor on all floors and get into a pushup position, except instead of resting of your palms; you are going to rest on your elbows. Once in this position, put weight on your toes, and slight raise up holding the position for 30 seconds.
Yoga Poses To Relieve Gas
Do you experience frequent abdominal bloating, associated with acid reflux and flatulence? If so, you probably suffer with these symptoms quiet frequently, which tend to be worse at night and after consuming a full meal. The great thing about yoga is you do not need to a full-blown athlete with a six-pack to perform the exercises. In fact, you just need to be able to assume a specific body position and maintain it for a few minutes. Yoga is designed for all age groups, so take advantage of it every chance you get.
Studies have shown that yoga is effective in reducing abdominal bloating and puffiness. It is the perfect alternative to prescription or over-the-counter antiflatulent. Just ten to fifteen minutes of yoga can effectively reduce bloating, while also flattening the midsection. The best yoga position for relieving gas is the reclining position, which involves placing the entire back, head, arms and feet on the floor. The knees should be bent upwards in a comfortable position. This allows you to fully contract the diaphragm, while performing the deep breathing exercises.
The apanasana yoga exercise involves placing the back and head flat on the floor, bringing the knees upward towards the abdomen and holding them in place with both hands. Many people refer to this position as the “wind-relieving pose,” which works wonders in relieving flatulence.