Got Stress? Get Yoga
Your car broke down on the interstate, your
boss just doubled your workload, your
daughter is heading off to college, and
your spouse invited the family over for
the weekend. Is stress beginning
to get the best of you? It may be time to grab
a sticky mat and head to a local yoga class.
Modern Practice, Ancient Origins
Yoga isn’t just the latest fitness trend. Its origins are ancient — perhaps dating back as many as 5,000 years. Derived from the ancient Sanskrit word yuj, meaning “union,” yoga celebrates the union of the mind, body and spirit.Hatha yoga is the style of yoga most often practiced in this country. And while there are many types of hatha yoga, they all focus on combining physical poses (asanas) and breathing exercises (pranayamas). It’s the distinct way each style combines poses and breathing that sets each of them apart. While some styles of yoga involve lots of movement from one posture to the next, others focus more on breathing or holding each pose for a certain length of time.
Here are just a few of the most popular types of yoga you might find:
- Iyengar: This form of yoga focuses on the precise alignment of the postures. Students often use a variety of props such as belts, pillows and blocks to refine their postures during class.
- Ananda: This gentle type of yoga focuses on using the energy of the breath and poses to increase self-awareness.
- Ashtanga: This is a more aerobic, high-energy style of yoga. During the class, students move quickly from one pose to the next. Ashtanga yoga is often done in a heated room.
- Bikram: Known for being practiced in intense heat, Bikram yoga is not for the faint of heart. With the heat turned up high, students work through a series of 26 postures. Sometimes the series is repeated twice.
- Kundalini: This type of yoga focuses on release of the energy in the base of the spine, known as kundalini energy. It also focuses on breathing exercises and postures as well as harmony between the breath and movement.
- Restorative: This is a gentle form of yoga where students use props to support their body as they focus on their breath. These classes may be especially helpful if you are recovering from an injury or illness.
What to Expect
Yoga classes can last anywhere from 20 to 90 minutes. You will want to bring a bottle of water and wear clothes that you can move comfortably in. During the class, the teacher will lead you through a number of postures. These poses may be done lying down, seated, standing or a combination of all three. If a certain posture is too difficult for you, the teacher can often recommend another pose instead.You also may practice certain breathing exercises, such as concentrating on your breath as it enters your body or breathing out of one nostril at a time. Or your teacher may have you focus on your breathing as you move through the poses.
Getting Started
If you’re thinking of trying yoga, start by looking for classes at a local yoga studio, gym or community center. Don’t be afraid to ask teachers about the kind of classes they teach and the type of training they have had. You also can ask which classes might be best suited for beginners. Trying out a few different classes can help you find one that best matches your needs. In the words of B.K.S. Iyengar, creator of Iyengar yoga, “Yoga is for all of us.”Asana Safely
While yoga is generally safe for almost anyone, you can still suffer a strained muscle or other injury if you practice incorrectly. Follow these tips to help protect yourself from injury.- Learn the basics before attempting more difficult poses.
- Study with a yoga teacher who has a background in the type of yoga you are interested in pursuing. While there are no specific standards required to teach yoga, it’s a good idea to ask about your teacher’s experience and credentials.
- If you don’t understand how to do a posture, ask your teacher for help.
- Warm up before a yoga session and cool down after using gentle stretches. Most instructors will make this part of the class.
- Drink water during your session, especially if you are doing a heated yoga class.
- Tell the yoga teacher about any injuries or pain you have before the class.
- Let your body guide your practice. If you feel any pain during a pose, stop and take a break. Don’t do any postures that cause pain.
- If you have a medical condition, talk with your doctor about what kind of yoga might be best for you.
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