Bodybuilding.com - An Introduction To Yoga!

This article will explain what yoga is and share a quick guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you.

Ask ten different people to describe yoga, and you're likely to get ten distinct, differing responses. Attend ten different yoga classes, and you'll emerge with ten unique experiences.

Given its popularity today, this should give you a little insight into what yoga is and its relation to health and fitness, so that you don't inadvertently end up with a teacher or style of yoga that is ill-matched to your needs, abilities, and preferences.


Yoga And Asana

yoga class The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of it as the union occurring between mind, body, and spirit. Yoga is not a religion, but it is a philosophy that has endured 5,000 years.

Yoga refers to the practice of physical postures or poses called "asana's". Asana is only one type of yoga.

Today, however, the words 'asana' and 'yoga' have become almost synonymous. With increased awareness, the poses become meditation-in-action with awareness of the breath flowing through the body.

Each of the poses has specific physical benefits. Physical tension and imbalances are brought to attention and begin to release. The poses can be done quickly in succession, creating heat in the body through movement or more slowly to increase stamina and perfect the alignment of the pose. There is an ideal way that each pose should be performed.

Many people think that yoga is stretching. But while stretching is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility. Most types of yoga are more concerned with mental and spiritual well-being than physical activity.


Your Practice

Yoga teachers will often refer to "your practice," which means your individual experience with yoga as it develops over time. Yoga, first and foremost, must be approached in accordance to your comfort zone. No pose, technique, or instructor behavior will instill any benefit if you are at all uncomfortable.

Because yoga is so diverse, there is plenty of room for interpretation from one person to the next, even within the same classroom. You need to work at your own pace; not mine, not the neighbor's, not even your own of a week ago.

Yoga class Don't ever let anyone physically push your body into a position beyond that which you are able to assume by yourself; don't let anyone coax you to go further than you wish to go.

This is your practice; only you have the wisdom to dictate where your practice goes. Although the poses themselves do not change, your relationship to them will.

Anyone can start a yoga practice, even if you don't feel like you are very flexible or very strong. These things will develop over time.

Another great thing about thinking of yoga as "your practice" is that it encourages the noncompetitive spirit of yoga. One of the most difficult, but ultimately most liberating things about yoga is letting go of the ego and accepting that no one is better than anyone else.

Everyone is just doing their best on any given day. The amazing thing about yoga is that your practice is always evolving and changing so it never gets boring.


Yoga Components

Yoga classes may also include instruction on breathing, call and response chanting, meditation, or an inspirational reading by the teacher. The variety and amount of this will depend on the individual teacher and the tradition in which they have trained.

Typically, a yoga class at a gym will be more focused on the purely physical benefits of yoga, while one at a yoga center may delve more into the spiritual side.

Some people find that the physical practice of yoga becomes a gateway into a spiritual exploration while others just enjoy a wonderful low-impact workout that makes them feel great. Whatever your tendency, you will be able to find a yoga class that suits your style.


Styles Of Yoga

There are many different styles of yoga being taught and practiced today. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Here is a quick guide to the most popular types of yoga that can help you decode the schedule at your gym and figure out which class is right for you.

Hatha

Hatha is a very general term for slow-paced and gentle yoga, and can provide a good introduction to the basic yoga poses.

Vinyasa

Vinyasa, which means breath-synchronized movement, tends to be a more vigorous style based on the performance of a series of poses called 'Sun Salutations' in which movement is matched to the breath.

Ashtanga/Power Yoga

Ashtanga, which means eight limbs in Sanskrit, is a fast-paced, intense style of yoga practice. A set series of poses is performed, always in the same order. Ashtanga practice is very physically demanding, because of the constant movement from one pose to the next.

Ashtanga is the inspiration for what is often called 'Power Yoga'. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep strictly to the set Ashtanga series of poses.

Iyengar

This style of practice is most concerned with bodily alignment, which is the precise way in which your body should be positioned in each pose in order to obtain the maximum benefits of the pose and avoid injury. Iyengar practice usually emphasizes holding poses over long periods versus moving quickly from one pose to the next.

Kundalini

The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and allowing it to move upwards. Kundalini uses rapid, repetitive movements rather than holding poses for a long time, and the teacher will often lead the class in call and response chanting.

Bikram/Hot Yoga

Pioneered by Bikram Choudhury, this style is more generally referred to as Hot Yoga. It is practiced in a 95-100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is thought to be cleansing.


Strength And Cardio

Very vigorous types of yoga practice such as Ashtanga and 'Power Yoga' are cardiovascular exercise and may help you lose weight, if done regularly, along with a diet plan.

Doing any type of yoga will build strength, but some types may not raise your heart rate enough to constitute the only form of exercise necessary to a weight loss regime. So don't use this as a substitute to weights and cardio.

If you are brand new to yoga, you may want to take a few Hatha classes to learn the basic poses. However, Hatha is usually slow-paced, so if you are the kind of person who likes to move around more, Hatha may turn you off.

Even if you are already in great shape, take a few beginners' classes to learn the poses and avoid the risk of injury. And while there are many great yoga books and videos available, there is no substitute from learning directly from a good teacher in a yoga class.

Anyone may practice yoga to keep their bodies fit and supple or for relief from back or joint pain, injuries or stress. Others want to feel the joy and energy yoga imparts. Hatha Yoga helps free people from limiting beliefs, even those who feel they are too old, too stiff, or too out of shape.


Health Benefits Of Yoga

There are many benefits of practicing yoga. Here are a few:

  1. You'll feel more relaxed and learn to stay relaxed.
  2. Your overall muscle tone improves as well as alignment.
  3. You'll add vitality to your spine, improving all systems of the body, especially the glands and nerves.
  4. Digestion improves; gas and bloating lessens.
  5. Your lungs expand, increasing oxygen intake.
  6. You'll sleep better.
  7. You'll be less tired during the day with higher energy.
  8. Your immune system will strengthen.
  9. You'll learn to set aside time for yourself.
  10. You'll learn to trust yourself more.

Performed properly with a qualified teacher, the therapy of yoga movement often benefits physical conditions. Health improves as a result of improved alignment, flexibility or strength. Remember to discuss any issues of health with your medical professional and your teacher prior to starting your class.

And just too simply set the record straight: Your chances of achieving an ultra-fit "celebrity body" just by practicing yoga are - no pun intended - slim. This is certainly not to say that yoga can't help deliver impressive fitness results. But it takes other forms of exercise - such as cardiovascular training - to help round out the fitness benefits of any yoga practice.

Furthermore, many of yoga's numerous benefits - for example, increased flexibility, postural alignment, low-back strength, abdominal tone, stress reduction - are far from instantaneous.


Conclusion

This is not a "10 days to complete fitness" kind of activity. Part of what makes yoga so beneficial is its power in influencing vast changes in your body and health over time.

So, keep your expectations realistic, and give yourself a sufficient time frame - at least 8-12 weeks - with which to assess your progress, and you will be much more likely stick it out long enough to see those wonderful results materialize!

About The Author

Neesha is an international contributing writer from Bombay, India and is a registered dietitian and ISSA Certified Fitness Trainer.

Neesha Bukht Choksy

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To ISSA's Main Page

Back To The Articles Main Page.

Related Articles
Yoga: Enhancing The Art Of Bodybuilding To Supercharge Your Workouts!
Articles Main Page
The Unstoppable Tour: Day 16, Yoga

Read story

Which Styles of Yoga Should You Try? | Gaiam Life

Whether you’re looking for a way to cross-train and boost athletic performance — or just want to reintroduce your fingers to your toes — yoga offers something for all. But not every style of yoga is for everyone.

Although most physical forms of yoga practice share similarities, knowing the nuances can help you get started on the right foot, fit your practice to your priorities and physical condition, expand your awareness and make your yoga practice more rewarding.

A few yoga basics

The word “yoga” comes from the Sanskrit word ‘yug’ meaning union. It signifies both the path to discovery of the soul and the union with it. A spiritual and physical art, yoga unites the mind, body and soul in its aim to reach a perfect state in which the mind is clear, the soul turns inward and the body is pure and strong.

Yoga offers a myriad of benefits. On the physical level, yoga gives relief from countless ailments of the body and is an excellent form of cross-training, building flexibility, balance and strength, and body awareness than can help with reaction time and agility. For the mind and spirit, yoga can help improve focus, concentration, confidence and your ability to handle stressful, challenging situations with calm and presence of mind. Many find that it can also steady the emotions and encourage compassion and kindness.

A primer on yoga styles

Kripalu, Kundalini, Iyengar, Ashtanga, Sivananda, Bikram; which is for you? Although the names may cast more confusion than light on this ancient practice, a beginner can find the best yoga path with a little information and some knowledge of their own physical goals.

Most of the yoga practiced in the West falls under the broad classification of Hatha yoga. When people say they are taking a yoga class, they usually mean they are learning the poses (or asanas) and breathing techniques of Hatha yoga. Each of the following yoga practices shares roots in Hatha yoga and a common focus on awareness, relaxation and conscious breathing — yet each follows its own unique yoga path.

Iyengar Yoga

The Path: Yogi B.K.S. Iyengar developed a style of yoga emphasizing body placement and alignment. The style incorporates “props” to support postures and accommodates students of varying degrees of fitness and flexibility. Items such as yoga blocks or bricks (which “raise” the floor) or cotton yoga straps (which aid in stretching) are helpful to students with injuries, weakness or inflexibility. Iyengar instructors pay close attention to the details of body alignment which leads to precise, dynamic asanas. Classes are slower due to the concentration given to each pose and the focus necessary to perform them correctly.

Who it’s best for: Iyengar yoga is ideal for newcomers who may enjoy assistance with more challenging poses.

The Path: The most dynamic and vigorous form of yoga, Ashtanga approaches yoga with a continuous flow of movement. Top athletes who seek a more intense workout enjoy this form of yoga, sometimes called vinyasa or power yoga. Ashtanga creates heat in the body to purge it of toxins. Students perform a variety of asanas interspersed with Sun Salutations (set sequence of poses executed rapidly). The emphasis in Ashtanga yoga is flexibility, strength and endurance.

Who it’s best for: Ashtanga classes are best for those seeking physical and spiritual gains from yoga and for those fit and flexible enough to link poses in rapid succession.

The Path: Kundalini is derived from the Indian word kundal, which means, “lock of hair from the beloved.” The uncoiling of this “hair” (often referred to as a serpent) is the awakening of the kundalini, the creative energy stored in the base of the spine in all humans. Kundalini yoga practice aims to activate this energy through breath, poses, chanting and meditation. Several forms of breathing techniques are used to clear the system and allow energy to flow into the chakras, or energy centers located in the body.

Who it’s best for: Practitioners embrace Kundalini as a holistic form of yoga that applies to all aspects of life and does not focus exclusively on fitness.

The Path: Sivananda yoga integrates many forms of yoga, including a traditional Hatha approach. More than just a set of poses, Sivananda weaves a five-point philosophy into every class, including principles of relaxation, exercise, breathing, diet and positive thinking. Classes follow a sequence of breathing exercises, a routine of postures and deep relaxation and meditation.

Who it’s best for: Newcomers seeking a familiar series of poses and a spiritual boost through meditation and chanting will enjoy the supportive atmosphere of Sivananda classes.

The Path: Rising in popularity, Bikram yoga, developed by Bikram Choudhury, uses rooms heated above 105 degrees with about 40% humidity and repeated postures in the workouts. Classes are demanding, even in beginning practice, employing the same 26 postures and two pranayama breathing techniques. Bikram shuns the use of props and avoids demonstration of the asanas in class: students are expected to learn poses by watching and listening to the instructor. Students swear by the results of the disciplined, highly-focused classes.

Who it’s best for: Enthusiasts of action-oriented, high-endurance fitness routines are most likely to gain satisfaction from this challenging form of yoga.

Find your favorite style of yoga on GaiamTV.com!

Thank you for signing up!

Read story