Don't believe the meatheads at the gym. Yoga is not new-age mumbo-jumbo. It's an intense workout that can add years to your life, strengthen your muscles, relieve stress, and improve your flexibility. It can also be confusing, intimidating and difficult to learn. This simple primer will set you on the path to learning about yoga in all its varied forms and might even inspire you to explore other alternatives to traditional workouts. what is yoga? Yoga is much more than stretches and poses. In the Hindu, Buddhist, Sikh, and Jain traditions, yoga is a word used to describe a spiritual path that eventually leads to enlightenment. Strenuous stretches and poses are only a small part of that path. Still, when a westerner encounters the word yoga, it usually refers to the asanas -- or poses -- of Hatha Yoga. True, some yoga instructors weave spiritual guidance and meditation into their classes, but many don't. In most cases, when somebody talks about yoga in the West, they're talking about physical fitness -- usually stretches, breathing techniques, balancing, and strength training. who's it for? Yoga is a wonderfully inclusive activity. Young and old alike can find a yoga class to suit their needs. Body builders looking to stretch out their muscles, businessmen looking for ways to relax and athletes recovering from injuries can all benefit from yoga. branches of yoga Just as there are manifold paths to enlightenment, there are many different types of yoga. When you flip through the yellow pages in search of yoga classes, however, you'll probably only encounter about half a dozen varieties. These are the most popular: Hatha Yoga This is arguably the most popular form of yoga practiced in the West. Hatha Yoga focuses on breathing, concentration and endurance. It's also great for muscle elasticity. Kripalu Yoga If you've done Hatha Yoga, you'll be familiar with Kripalu Yoga. The two are very similar, but Kripalu Yoga is less intense than Hatha Yoga. Lyengar Yoga This form of yoga requires precise movements and holding poses for longer periods of time than Hatha Yoga. Ashtanga Yoga If you're after strength and endurance and you're up for a real challenge, check out Ashtanga Yoga. It's the most strenuous form of yoga practiced, involving tricky poses and balancing acts. Bikram Yoga Who would've thought that 100-degree weather would make yoga easier? Bikram Yoga is practiced in sweltering conditions, which makes the body more flexible and releases toxins through copious amounts of sweat. It can be rigorous, challenging and a bit rough. basic poses There are about 1,300 documented yoga asana or poses. You only need to know a few of them to get started. Bharadvajasana I (Bharadvaja's Twist) This pose is a great stretch for the back and abdomen. If your back is stiff from hours in a chair, this will loosen it right up. Bhujangasana (Cobra Pose) The Cobra Pose will flex that spine and stretch out those abs. Adho Mukha Svanasana (Downward-Facing Dog) Downward-Facing Dog is one of the first poses you'll learn. It's a killer hamstring stretch and is great for stress relief. Garudasana (Eagle Pose) The pretzel-like Eagle Pose may be a bit much for beginners, but you may want to give it a try after you've taken your first class or two. It requires strength, endurance and flexibility and is great for the shoulders and thighs. Bakasana (Crane Pose) Only advanced students should try the Crane Pose. If you feel like it, give it a try. It requires great strength, balance and endurance. Master this pose and you'll be as strong or stronger than all those meatheads at the gym. health and mental benefits Develop strong back muscles. Yoga can work wonders for joint and muscle pain. A 1994 study published in the Journal of Rheumatology found that yoga increased range of motion and decreased pain in people who suffer from osteoarthritis of the hands. Increase your muscle definition. Yoga also makes you strong, specifically around the mid-section. Many poses focus on strengthening the muscles around the spine and throughout the abdomen. Practicing yoga can yield drastic improvements in muscle strength in the limbs. Relieves stress. The main health benefit of yoga lies in its ability to relieve stress. A stress-free human being is more likely to recovery from injury, fend off illness and infection, maintain a stable weight, and build and maintain muscle mass. Reducing stress can also reduce blood pressure, which can do wonders for cardiovascular health. Sharpen your mind. Your mind can also benefit from a yoga class. Concentration is key to every form of yoga and regular practice can increase awareness and attention. getting started So, you'd like to give yoga a try? What is the best form of yoga to practice? Where should you go to learn? Hatha Yoga is the most common and perhaps the easiest form to learn. There are millions of books, Web sites and guides to yoga, but it's probably a good idea to start with a class and learn the poses under the guidance of a yogi. Look for a small class with a few students and an instructor you're comfortable with. Many classes have students of every level, beginner and advanced. tips for yoga Concentrate. Yoga is as much an exercise of the mind as it is an exercise of the body. Breathe deep. That burning when you stretch is your muscles crying out for oxygen. Give it to them. Breathe naturally. When you inhale, your stomach and chest expand. When you exhale, they deflate. Set a steady rhythm during your workout, don't breathe sporadically. Balance well. Your center of gravity is right around your belly button. Keep that over your weight-bearing leg or arm and you'll stay upright. Train your body Don't be intimidated by yoga. If you'd like to learn more, head to your local yoga school. It could lead to an easier life, stronger, more flexible muscles and a happier you. -Please post any comments you have. No criticism encouraged!
1,300 pos. ? dear me i like the guide dont no what ppl would think if i sat in the park and did it tho
Yoga is cool. I am considering starting Yoga to enhance my flexibility and thus improve my Jiu Jitsu... some moves are almost impossible to pull off without rubber limps...
