What Is Yoga?
More than a physical workout, yoga is a full mind and body exercise. Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. The word ‘Yoga’ is derived from the Sanskrit root.
It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Yoga is for everyone.
Benefits of Yoga
The benefits of a regular yoga practice are wide-ranging. In general, a complete yoga workout can help keep your back and joints healthy, improve your overall posture, stretch and strengthen muscles and improve your balance, Yoga also has “a restorative side that is deeply relaxing and rejuvenating, “Relaxation is built into every yoga session.”
In addition, yoga’s focus on the breath can calm you and help you learn to be more mindful of your body, “Yoga as Medicine,” and that can help you to move with greater ease.
In recent years, more and more research is demonstrating the wide-ranging health benefits of yoga.
Yoga Can Help:
Reduce back pain: Weekly yoga classes relieve symptoms of low back pain about as well as intense, regular stretching sessions.
Strengthen bones: yoga practitioners were shown to have increased bone density in their spine and hips, compared to people in a control group.
Improve balance: Male athletes are displayed better balance after 10 weeks of yoga classes than a control group of athletes who did not change their routines.
Stave off mental decline: The participants who did a combination of yoga and meditation as opposed to a brain-training exercise performed much better on a test of visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognize objects and navigate the world.
Reduce stress: Some people found as Iyengar yoga helped reduce mental distress and the related psychological and physical symptoms of stress.
Relieve depression: In a study of coal miners with chronic obstructive pulmonary disease, or C.O.P.D., yoga was shown to alleviate depression and anxiety.
The Ten Principles of Yoga
1.Non-violence (ahimsa)
No killing other beings. Be meek. Be peaceful.
2.Truthfulness (Satya)
Live in the truth. Basically, be honest with yourself and others. Also no little lies of convenience. A lie is permissible only in well justified situations, for example, if you save with a lie the life of another human being. A Yogi is silent in doubt. Those who consistently lives in the truth radiate truth. Their fellow men trust them.
3.Righteousness (asteya)
Not stealing, not cheating. A Yogi is in professional life generally honest. He does not seek unwarranted advantage, but he is looking for fair trade.
4.Wisdom (brahmacharia)
Live in the spiritual focus (in the light/in God = Brahman). Do not serve the money (outer luck) but the inner happiness (God, Brahman, enlightenment). Be centered in your inner happiness and peace.
5.Simplicity (aparigraha)
Be moderate in external enjoyment and consumption. A spiritual person lives modestly outwardly and inwardly rich. A Yogi uses his energy not in outer actions, but lives so peaceful that it turns inward and cleanse his body from the inside. One day, he lives permanently in the light.
6.Worship of the spiritual goal (ishvara-pranidhana)
Thus we do not lose our spiritual path, it is necessary that we remind ourselves again and again to our spiritual goal. we can bow before a statue (Buddha, Jesus, Shiva) or speak a mantra (prayer).
7.Sacrifice the ego (shaucha)
Purification / cleaning. The way into the light passes through the crucifixion of the ego. Without a crucifixion there is no enlightenment. True sacrifice is an art. He who sacrifices too much braced themselves internally. Who sacrifices too little, does not solves his tensions.
8.Self-discipline (tapas)
A clear goal, a clear life plan and a clear way of practicing. Tapas means to lead a disciplined life.
9.Reading (svadhyaya)
The daily reading (mantra, meditation) keeps us on the spiritual path, cleanses our spirit, connects us with the enlightened masters and makes us to spiritual victors.
10.Contentment (santosha)
Satisfied with what one has.
Yoga for Weight Loss
Yoga may also be an effective tool to help you lose weight, especially the more active forms of yoga. And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.
Many experts agree that yoga works in different ways to bring about a healthy weight. Let’s take a look at a few of those ways.
• Yoga and mindfulness
The mental and spiritual aspects of yoga focus on developing mindfulness. This increases your awareness on many levels.
It can make you more conscious of how different foods affect your mind, body, and spirit. Yoga is thought to be especially beneficial for people who are struggling to lose weight in other ways as well.
• Yoga and better sleep
Practicing yoga can help improve the quality of your sleep. You may find that you’re able to fall asleep more easily and sleep more deeply when you have a consistent yoga practice. Ideally, you should sleep between six and nine hours each night.
Yoga nidra is a form of guided relaxation that you do lying down. The practice may help you to sleep more deeply and increase mindfulness. You can also set intentions during yoga nidra, which may help you to develop weight loss goals.
Their levels of sleepiness weren’t significantly different at the follow-up. However, this score improved the longer people did the practice. Larger, more in-depth studies are needed to expand on these findings.
• Yoga and calorie burning
While yoga isn’t traditionally considered an aerobic exercise, there are certain types of yoga that are more physical than others.
Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga.
Vinyasa and power yoga are usually offered at hot yoga studios. These types of yoga keep you moving almost constantly, which helps you to burn calories.
Practicing yoga may also help you develop muscle tone and improve your metabolism.
How often should you do yoga to lose weight?
Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least three to five times per week for at least one hour.
If you’re a beginner, start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent injuries. If you don’t have time for a full class on certain days, do a self-practice for at least 20 minutes. Allow yourself one full day of rest each week.
Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.
When to do Yoga?
The very best time to practice yoga is first thing in the morning before breakfast. Upon waking, empty the bowels, shower if you wish. The second most conductive time is early evening, around sunset.
Place of Practice
• It is best is to have fresh air in a quiet and clean place that suits the concentration and awareness yoga will create.
• Do not practice yoga in direct sunlight or after sun-bathing. Outdoors is OK but avoid cold wind and insects.
Restrictions & Precautions
• There are no age limits either young or old for the practice of yoga. However the application of the techniques will vary according to the abilities of the practitioner. Keep in mind the following.
• Never practice any yoga techniques under the influence of alcohol or mind altering drugs.
• Those with disabilities, severe, acute or chronic medical conditions should consult both with their medical practitioner and their yoga teacher to assess any dangers or difficulties which may arise.
• There are no hard and fast dietary rules necessary to begin the practice of yoga. One does not have to give up smoking, become vegetarian, or be a purist to learn yoga.
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