Yoga for EveryBody: A Solution for Optimal Wellness (2024)
Have you ever wondered, what might be a general solution for body aches? The answer to this confusion is Yoga, and yes yoga is for everybody. An ancient practice of more than 5000 years ago, arising in the Southern area of Asia has evolved to global therapeutic practice because of its benefits for physical, mental, spiritual and holistic health.
Modern yoga has evolved into various different forms. Each form emphasizes different aspects of benefits. Let’s dive into these forms and explore these benefits associated with each form.
Forms of Yoga
1. Hatha Yoga
It is considered as one of the classical forms of modern day yoga. Hatha is a combination of two opposing Sanskrit words, “Ha” means “sun” and “Tha” means “moon”.It has evolved from vedic and Upanishadic traditions, where it was emphasized that health, success and harmony is all about spiritual practices, meditations and asceticism (severe self-discipline).
In the book titled “Gheranda Samhita” there are seven paths of Hatha yoga.These include
Name of Path | Meaning | Description | Example |
Asana | posture | In modern yoga, we call them yoga poses. | Corpse Pose or Savasana |
Mudra | gesture | Specific controlled movements of hands and body to control the energy flow. | Gyan mudra (touching tip of index finger to the tip of thumb) |
Pranayama | Controlled Breathing | It involves controlling and regulating the respiratory system. | Ocean breath (Ujjayi) |
Dhyana | Meditation | A technique of achieving higher energy of self focus and concentration. | Mindfulness Meditation |
Pratyahara | Withdrawing senses from external world | It is a stage, where you achieve a higher level of self focused energy, and ignore the external stimuli. | Sensory deprivation techniques, such as closing eyes or being in a quiet environment |
Dharana | Concentration | A technique of concentration, trying to concentrate on a single object or point. | Visualization techniques, or repeated focus exercises as in eye yoga |
Shatkarma | Cleansing | Techniques intended to purify the body and mind. | Nasal irrigation (Neti) |
2. Vinyasa
It is also known as dynamic or flow yoga as it involves the transitions between the poses in synchronization with controlled breathing. The term Vinyasa is a combination of two Sanskrit words, “Vi” meaning “in a special way” and “nyasa” meaning “to place”. Dynamic yoga can be said to be a type of yoga for everybody as it provides a base of health promotion.
3. Ashtanga Yoga
The term “Ashtanga” means “eight limbs”. It involves dynamic sequence and emphasizes on three main points
- Rhythmic Breathing
- Bandhas (consciousness about energy flow)
- Drishti (gaze point to improve focus and concentration\
- The eight limbs are
Name of limb | Meaning | Benefits |
Yama | Moral restrictions | Emphasizes on ethical guidelines |
Niyama | Observance | Emphasizes on personal purity, discipline, and contentment |
Asana | Postures | Focus on improving muscle strength, flexibility and coordination. |
Pranayama | Breath control | Helps to improve harmony and breath control |
Pratyahara | Withdrawal from external stimuli | Helps to focus on self, by removing external distractions. |
Dharana | concentration | Helps in developing the concentration |
Dhyana | Meditation | Provides state of mental calmness |
Samadhi | enlightenment | Provides a state of bliss |
4. Iyengar Yoga
It is a derivative or advanced form of Hatha yoga and includes use of props as supportive aids to achieve correct posture. Unlike other forms of yoga, it emphasizes holding poses for a longer period of time. The external aids which can be used are:
- Blocks
- Belts
- Chairs
- Walls
- Blankets
Iyengar yoga provides a number of health benefits including improved alignment and posture, strength and flexibility, improved concentrations and focus. However, the prominent benefits we get from this yoga are its therapeutic effects. For example
- Savasana, also known as corpse pose, is used to treat back pain and promotes general relaxation.
- Setu Bandhasana, commonly known as bridging, helps to strengthen the lower back muscle and quards, thus helping in low back pain.
5. Bikram Yoga
It is also known as hot yoga, where the room is heated to 105F or 40.6C with humidity of 40%. The temperature is maintained to replicate the climate of India, where yoga originated.
This style of yoga was developed by Bikram Choudhary and involves the practice of 26 poses and two breathing exercises, performed in the same order in every class of 90 minutes
6. Kundalini Yoga
This form of yoga aims at awakening the dormant energy of Kundalini which is believed to be present at the base of the spine. It involves the use of sequences, Kriyas, to awaken this energy and channelize it through major energy centers (chakras) to achieve a higher state of consciousness.
The basic principles of kundalini yoga involves
- Kundalini energy
- Kriyas (specific exercises)
- Breath control
- Mantras (sacred sounds or phrases, such as ‘Sat Nam’ meaning truth is my reality)
- Meditation
- Bandhas
- Mudras
7. Yin Yoga
Yin yoga is a form of gentle and meditative practice that emphasizes on passive and long holds for 3 to 5 minutes, postures to improve the flexibility of muscles and connective tissue and promotes health and wellness.
Unlike most of the yoga forms, yin yoga involves supported postures such as seated or lying that require minimal physical efforts. Therefore, the goal is to relax while gravity assists the energy drains.
The common poses of yin yoga are
- Butterfly pose
- Caterpillar pose
- Cobra stretch
Why is Yoga for everybody ?
In all of its forms, Yoga is known for the health benefits it provides. Therefore, it will not be wrong to say yoga works for everybody with no side effects. However, it is better to take professional advice if you have any specific health condition. It provides benefits in following way
● Boosting stamina
Yoga improves the body’s endurance levels in a controlled way and therefore helps in maintaining the energy levels throughout regular activities.
● Improving cardiovascular heart
A study published in the European Journal of preventive cardiology suggests that Vinyansan yoga is most beneficial to reduce risk factors and improve cardiac health.
Sun Salutation and warrior poses, (surya namaskar and virabhadrasana) effectively improve cardiovascular welling by emphasizing on full body workout.
● Strength and conditioning
Phalakasana also known as plank pose, helps in building core strength, and provides stability at shoulder joints. This pose engages all muscle groups of the body and thus improves strength and endurance.
● Flexibility
Yoga is a name for flexibility or sustained stretches. When the flexibility is improved, muscles are less prone to wear and tear.
● Weight management
If you are struggling with weight management, we offer a solution and that is Yoga for everybody. Yes, Yoga improves struggles with weight management by enhancing mindful eating, reducing stress and cortisol levels, improving body composition by reducing fats, improving body awareness and increasing physical activity. However, dynamic and power yoga works best to reduce weight.
● Detoxification
Yoga works best for general body detoxification by improving blood circulation and lymphatic flow, promoting sweating, and achieving synchronized breathing.
● Stress reduction
Meditation works like magic to activate the parasympathetic nervous system in a controlled and conscious state. It also improves hormonal regulation thus providing emotional regulation, self awareness and improving sleep quality.
● Improving balance and coordination
Yoga helps in improving balance and coordination by strengthening core muscles,
Improving joint proprioception, increasing flexibility in muscles and ligaments, developing a strong mind and body connection, and consciously controlling the reflex actions of the body.
Conclusion
Yoga in its all forms, provides an infinite number of health benefits whether it is involved in improving mental clarity and focus or improving posture, treating back pain or balancing emotions, maintaining joint health or energy levels, enhancing respiratory functions or improving spiritual health, yoga is for everybody. It is important to take professional advice before incorporating yoga practice for any specific health condition.
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References
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- Chek, R., & Williams, N. (2022). Ashtanga Yoga: Benefits and considerations for physical and mental health. Journal of Yoga Research, 12(2), 189-198. doi:10.1089/jyr.2021.0008
- Lutz, A., & Thompson, E. (2022). The role of Kundalini Yoga in emotional regulation and mental health: A comprehensive review. Journal of Mind-Body Health, 9(1), 30-41. doi:10.1016/j.jmbh.2021.11.003
- Williams, N., & Peterson, L. (2023). Yoga as a detoxification method: Clinical perspectives and outcomes. Journal of Alternative and Complementary Medicine, 29(4), 280-289. doi:10.1089/acm.2022.0272
- Gothe, N. P., & McAuley, E. (2022). The effects of yoga on strength and conditioning: A comprehensive review. Journal of Sport & Health Science, 11(2), 198-207. doi:10.1016/j.jshs.2020.12.007
- Yamauchi, Y., & Arisawa, J. (2021). Effects of yoga practice on flexibility and balance in older adults: A randomized controlled trial. International Journal of Yoga, 14(1), 52-59. doi:10.4103/ijoy.IJOY_15_20
- McCall, T. (2021). Yoga as a method to improve flexibility and functional mobility: A meta-analysis. Journal of Bodywork and Movement Therapies, 28, 191-199. doi:10.1016/j.jbmt.2021.01.001
- Silva, A. G., Wittmann, M., & Jones, M. (2020). Yoga-based interventions for improving balance and reducing falls: A systematic review and meta-analysis. Age and Ageing, 49(5), 709-718. doi:10.1093/ageing/afaa098
- Gothe, N. P., Pontifex, M. B., Hillman, C. H., & McAuley, E. (2019). The acute effects of yoga on anxiety and emotional regulation. Journal of Behavioral Medicine, 42(5), 830-840. doi:10.1007/s10865-019-00087-3