Yoga, how it works
Different types of workouts come and go, but no other exercise program could last longer than yoga. It has existed for more than 5000 years. It has existed for more than 5000 years.
Yoga does more than burn calories and keeps muscles toned. This is a complete mind training that combines strong and stretching postures with deep breathing and meditation or relaxation.
There are more than 100 different forms of yoga. Some of them are fast and intense. Others are gentle and relaxing.
Examples of various forms of yoga include:
Hatha. The form most often associated with yoga combines a number of basic movements with breathing.
Vinyasa. A series of poses that smoothly flow into each other.
Power. A quick, more intense practice that builds up the muscles.
Ashtanga. A series of poses, combined with a special technique of breathing.
Bikram. Also known as "hot yoga", this is 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, belts and chairs, to help you move your body in the right alignment.
Level of intensity: depends on type
The intensity of your yoga training depends on what form of yoga you choose. Methods such as hatha and yiyengar yoga are gentle and slow. Bikram and power yoga are faster and more difficult.
Areas to which it is aimed
Posture: Yes. There are yoga poses that target virtually all the major muscles. Do you want to tighten these love handles? Then, refresh yourself on one hand and make a side board. To really burn, feel your press, you can do the pose of the boat.
Hands: Yes. With yoga, you do not develop the power of hands with free weights or simulators, but use your own body weight. Some poses, like a board, evenly distribute your weight between your hands and feet.
Feet: Yes. Yoga creates work on all sides of the legs, including your quadriceps, hips and other leg muscles.
Buttocks: Yes. Yoga squats, bridges and warrior poses are associated with deep knee bends that give you a more fashioned back up.
Back: Yes. Dog poses facing down, baby poses and cats / cows give your spinal muscles a good stretch. It's no wonder that research shows that yoga can be good for relieving pain.
Flexibility: Yes. Yoga postures stretch the muscles and increase the range of motion. In normal practice, they will improve your flexibility.
Aerobic: No, it's not. Yoga is not considered an aerobic exercise, but the more athletic varieties, such as power yoga, you will sweat. And although yoga is not aerobic, some studies show that it can be as good as aerobic exercise to improve health.
Power: Yes. It takes a lot of energy to keep your body in a balanced position. Regular practice strengthens the muscles of the hands, back, legs and core.
Sports: No. In yoga, you are not competing. Concentrate on your own practice and do not compare yourself with other people in your class.
Low impact: Yes. Although yoga will give you a full body training, it will not have any effect on your joints.
What else should I know?
The cost. Varies. If you already know your way around a yoga mat, you can practice free at home.
Good for beginners? Yes. People of all ages and fitness levels can perform the most basic poses and yoga poses.
On open air. Yes. You can practice yoga anywhere, indoors or out.
At home. Yes. All you need is enough space for your yoga mat.
Wanted equipment? No. You do not need equipment, because you will rely on your own body weight for resistance. But you probably want to use a mat for yoga so that you do not slip in standing poses and do not interfere with you in seated and lying positions. Other, additional equipment includes a yoga ball for balance, a yoga block or two, and straps that will help you reach your feet or tie your hands behind your back.
There are many types of yoga, from peaceful hatha to strong yoga of high intensity. All types train your training to the level of mind-body communication. This can help you relax and concentrate, gaining flexibility and strength. Yoga can also enhance your mood.
Despite the fact that there are a lot of educational books and DVDs for yoga, it's worth spending money on some classes with a good instructor who can show you how to properly do poses.
Most likely, there is a type of yoga that fits your needs and fitness level. This is an excellent choice if you want a holistic approach to the mind and strength of the body.
Yoga is not for you if you like a fast-paced, competitive training. Be frank, as there are physical and mental benefits that you can get by adding yoga to your fitness plan, even if this is not your primary workout.
Is it good for me if I have a health condition?
Yoga is an excellent activity for you if you have diabetes, high blood pressure, high cholesterol, or heart disease. It gives you strength, flexibility and consciousness. You will also need to do something aerobic (for example, walking, cycling or swimming) if you do not do a quick type of yoga. If you have high blood pressure, diabetes, or heart problems, ask your doctor what you can do. Perhaps you need to avoid certain poses, for example, those in which you are inverted, or that require more balance. A very good yoga program combined with mild aerobic activity, such as walking or swimming, can be the best way to start. You gain an additional advantage from the mind-body approach, which can help you relax and activate energy. If you are pregnant, yoga can help you relax. If you are new to yoga or have any problems with your health or pregnancy, talk with your doctor before you try. Look for an instructor who is experienced in teaching prenatal yoga. You will need to make some adjustments when your child and stomach grow, and your center of gravity moves. After your first trimester, do not do any pozo, lying on your back. And do not try to stretch further than before pregnancy. Your pregnancy hormones will weaken your joints and make you more vulnerable to injury. While you are pregnant, avoid postures that put pressure on your stomach or lower back. Do not do "hot" yoga, where the temperature in the room is very high.