How
It Works
Workout fads come and go, but virtually no
other exercise program is as
enduring as Yoga. It's been around for
more than 5,000 years.
Yoga does
more than burn calories and tone muscles. It's a total mind-body workout that
combines strengthening and stretching poses with deep breathing and meditation or relaxation.
There
are more than 100 different forms of yoga. Some are fast-paced and intense.
Others are gentle and relaxing.
The Yoga Guru(instructor of yoga in India) Ramdev's health status in real life shows the importance of yoga and meditation.
Examples
of different yoga forms include:
- Hatha. The
form most often associated with yoga, it combines a series of basic
movements with breathing.
- Vinyasa. A
series of poses that flow smoothly into one another.
- Power. A
faster, higher-intensity practice that builds muscle.
- Ashtanga. A
series of poses, combined with a special breathing technique.
- Bikram. Also
known as "hot yoga," it's a series of 26 challenging poses
performed in a room heated to a high temperature.
- Iyengar. A
type of yoga that uses props like blocks, straps, and chairs to help you
move your body into the proper alignment.
Intensity Level: Varies with Type
The intensity of your yoga
workout depends on which form of yoga you choose. Techniques like hatha and
iyengar yoga are gentle and slow. Bikram and power yoga are faster and more
challenging.
Areas It Targets
Core: Yes. There are yoga poses to target
just about every core muscle. Want to tighten those love handles? Then prop
yourself up on one arm and do a side plank. To really burn out the middle of
your abs, you can do boat pose, in which you balance on your "sit bones"
(the bony prominences at the base of your pelvic bones) and hold your legs up
in the air.
Arms: Yes. With yoga, you don't build arm
strength with free weights or machines, but with the weight of your own body.
Some poses, like the plank, spread your weight equally between your arms and
legs. Others, like the crane and crow poses, challenge your arms even more by
making them support your full body weight.
Legs: Yes. Yoga poses work all sides of the
legs, including your quadriceps, hips, and thighs.
Glutes: Yes. Yoga
squats, bridges, and warrior poses involve deep kneebends,
which give you a more sculpted rear.
Back: Yes. Moves like downward-facing dog,
child's pose, and cat/cow give your back muscles a good stretch. It's no wonder
that research finds yoga may be good for relieving a sore back.
Type
Flexibility:
Yes. Yoga poses stretch your muscles and increase your range of motion. With
regular practice, they'll improve your flexibility.
Aerobic: No. Yoga isn't considered aerobic
exercise, but the more athletic varieties, like power yoga, will make you
sweat. And even though yoga is not aerobic, some research finds it can be just
as good as aerobic exercise for improving health.
Strength: Yes. It takes a lot of strength to
hold your body in a balanced pose. Regular practice will strengthen the muscles
of your arms, back, legs, and core.
Sport: No. Yoga is not competitive. Focus on
your own practice and don't compare yourself to other people in your class.
Low-Impact: Yes. Although yoga
will give you a full-body workout, it won't put any impact on your joints.
What Else Should I Know?
Cost. Varies. If you already know your way
around a yoga mat, you can practice for free at home. Videos and classes will
cost you various amounts of money.
Good for
beginners? Yes. People of all
ages and fitness levels can do the most basic yoga poses and stretches.
Outdoors. Yes. You can do yoga anywhere, indoors
or out.
At home. Yes. All you need is enough space for
your yoga mat.
Equipment
required? No. You don't need any
equipment because you'll rely on your own body weight for resistance. But
you'll probably want to use a yoga mat to keep you from sliding around in
standing poses, and to cushion you while in seated and lying positions. Other,
optional equipment includes a yoga ball for balance, a yoga block or two, and
straps to help you reach for your feet or link your hands behind your back.
What Family Doctor Melinda Ratini MD Says:
There
are many types of yoga, from the
peaceful hatha to the high-intensity power yoga. All types take your workout to
a level of mind-body connection. It can help you relax and focus while gaining
flexibility and strength. Yoga can also boost your mood.
Even
though there are many instructional books and DVDs on yoga, it is well worth it
to invest in some classes with a good instructor who can show you how to do the
postures.
Chances
are, there's a type of yoga that suits your needs and fitness level. It's a
great choice if you want a holistic approach to mind and body strength.
Yoga is
not for you if you like a fast-moving, competitive workout. Be open-minded,
since there are physical and mental benefits you can gain by adding some yoga
into your fitness plan, even if it isn't your main workout.
Is It
Good for Me If I Have a Health Condition?
Yoga is a great activity for you if you
have diabetes, high blood pressure, high cholesterol or heart
disease. It gives you strength, flexibility, and mind-body awareness. You'll
also need to do something aerobic (like walking, biking, or swimming) if
you're not doing a fast-moving type of yoga.
If you have high blood pressure, diabetes,
or heart problems, ask your doctor what you can do. You may need to
avoid certain postures, like those in which you're upside down or that demand
more balance than you have right now. A very gentle program of yoga, coupled
with a light aerobic activity like walking or swimming, may be the best
way to start.
Do you have arthritis? Yoga can help
you stay flexible and strong without putting added stress on your joints. You
get the added benefit of a mind-body approach that can help you relax and
energize.
If you're pregnant, yoga can help keep you
relaxed, strong, and in shape. If you're new to yoga or have any health or
pregnancy related problems, talk to your doctor before you give it a try. Look
for an instructor who's experienced in teaching prenatal yoga.
You'll need to make some adjustments as
your baby and belly grow and your center of gravity shifts. After your first
trimester, don’t do any poses that have you lying on your back. And don’t try
to stretch any further than you did before pregnancy. Your pregnancy hormones
will loosen up your joints and make you more likely to get injured.
While you're pregnant, avoid postures that
put pressure on your belly or low back. Don't do "hot" yoga, where
the room temperature is very high.
