Since ancient times, many yoga practitioners or practitioners have been practicing yoga, which must be driven by sufficient reasons.
This exercise is not just about spreading the mat and swinging on it.
It is a combination of physical and mental exercise that benefits overall health and well-being.
Yoga is not only suitable for yoga practitioners or enthusiasts, it is suitable for everyone.
Although posing and exercising may seem intimidating to some people, anyone can commit to this form of exercise.
Whether men or women, young or old, healthy or obese, everyone can practice yoga and utilize its health benefits.
If you want to start yoga quickly, here are some basic questions you should know.
What is yoga and how does it work? The concept of yoga seems complex because it has a wide variety of types worldwide.
However, this is a form of exercise that involves both body and mind.
Yoga requires a series of postures, including breathing and meditation.
It was originally a spiritual practice originating from Indian philosophy, aimed at promoting physical health and happiness.
Over time, it has developed into what it is today.
In the United States, yoga mainly focuses on posture, breathing, and meditation.
In China, it is considered a meditation exercise along with other exercises such as Tai Chi and Qigong.
According to yoga experts, yoga has eight branches, not only postures, Pranayama and meditation.
The other parts of the exercise include yamas (social ethics), niyamas (personal), dharana (focus), pratyahara (introversion), and samadhi (pure happiness).
What are the types of yoga postures? As mentioned earlier, yoga has various practices.
Apart from breathing and meditation, it boils down to performing certain postures.
If you have done plank once in your life, you know you have done yoga.
But before you start practicing, prepare your props, such as your yoga mat, blanket, shoulder strap, and even a chair.
After completing, please consider the following basic postures: ● Baby pose This is a default rest posture that includes stretching your back, from your neck and shoulders to your spine, to your hips and thighs, to your knees and ankles.
Use it to rest before continuing to the next position.
● plank Posture This is the most common exercise designed to strengthen your core strength, including shoulders, arms and legs.
Although it is difficult to stick to this position, please try to increase the number of seconds or minutes of plank.
Cobra pose is a backward bending posture designed to strengthen the back and improve spinal flexibility.
It can also stretch the chest, shoulders, and abdomen.
It includes lying on your back for a long time, as if you have no life.
Although it may seem simple, this final pose may be a bit challenging.
Tree pose is a balance posture designed to improve balance and strengthen the core, ankles, calves, thighs, and spine.
It is considered the most popular form of yoga.
What breathing techniques are used in yoga and meditation? In yoga, breathing is an important component of the entire practice.
On the one hand, it can help you concentrate and focus on your posture.
Secondly, it helps to reduce stress and relax muscles.
Finally, it helps to calm your mind.
Here are some breathing techniques that can be integrated into yoga and meditation: ● Abdominal breathing, which is considered the most common technique.
It’s as simple as inflating the abdomen through inhalation and emptying it through exhalation.
Ujay breathing method is a form of deep breathing.
This technology allows you to slow down and smooth your breathing.
Just close your mouth and inhale and exhale.
Intermittent breathing, as the name suggests, involves pausing and holding the breath for a few seconds during inhalation and exhalation.
It can help you control your breathing during this process.
Alternating nostril breathing is a breathing technique that allows your breath to flow alternately through each nostril.
It’s best to practice a few minutes before meditation.
In life or yoga, we follow a special alternating nostril breathing technique.
Firstly, place your left hand on your knee, palm facing upwards, and touch your index finger and thumb.
Then, place your right hand on your forehead and place your index and middle fingers between your eyebrows.
The little finger and ring finger should be gently placed on the left nostril, and the thumb should be pressed on the right nostril.
Now, exhale through the left nostril.
Inhale on the left side, close the left side, and open the right side when exhaling.
Complete a cycle in reverse.
Make sure you take long deep breaths with your eyes closed.
What are the health benefits of yoga? Now, let’s take a look at the health benefits of yoga practice.
Please note the following: ● Balance and flexibility.
Due to the involvement of certain postures and stretching exercises, yoga can make you more flexible.
During this process, you will feel a sense of balance in your body.
For a long time, yoga has been proven to effectively create balance and flexibility for our clients.
That’s why we include it in our exercise plan, especially for women.
Do you know that yoga is considered effective in reducing body pain? Some studies have shown that it has achieved gratifying results in reducing back pain, neck pain, headache, and knee osteoarthritis pain.
In fact, the American College of Physicians recommends practicing yoga as a first-line treatment for chronic low back pain.
A 8-year study on weight loss has demonstrated the impact of yoga on weight loss, and how yoga practice can help reduce some clients’ weight.
Research has shown that yoga can help reduce their body mass index (BMI).
Therefore, they continue to incorporate yoga into some customized exercise and dietary plans.
Yoga may not be the ultimate panacea for treating chronic diseases such as cancer, chronic obstructive pulmonary disease, and multiple sclerosis.
However, yoga practice can help patients manage their health and reduce physical pain.
Overall, it significantly improved their quality of life.
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