How It Works Workout fads come and go, but no other form of exercise has lasted as long as yoga. It has a history of almost 5,000 years.
Yoga is good for more than just burning calories and toning muscles. It's a full-body workout that incorporates strengthening and stretching poses, as well as deep breathing and meditation or relaxation.
Yoga comes in over a hundred different varieties. Some are intense and fast-paced. Others are calm and soothing.
The following are some examples of distinct yoga styles:
Hatha. It combines a sequence of basic motions with breathing and is the most commonly associated style of yoga.
Vinyasa. A set of positions that flow into one another smoothly.
Power. A faster, higher-intensity workout that helps you gain muscle.
Ashtanga. A set of positions that are paired with a unique breathing method.
Bikram. It's a series of 26 hard positions performed in a room heated to a high temperature, and it's also known as "hot yoga."
Iyengar. Props such as blocks, straps, and chairs are used in this kind of yoga to help you bring your body into optimal alignment.
The level of intensity varies depending on the type.
The intensity of your yoga session is determined by the type of yoga you select. Hatha and iyengar yoga techniques are gentle and gradual. Bikram and power yoga are both faster and more difficult than regular yoga.
Yes, it focuses on core areas. Yoga positions exist that address almost every core muscle. Do you want to get rid of those love handles? Then do a side plank while propped up on one arm. Boat position, in which you balance on your "sit bones" (bony prominences at the base of your pelvic bones) and hold your legs up in the air, is a great way to work out the midsection of your abs.
Yes, I have arms. You don't build arm strength using free weights or machines in yoga; instead, you use the weight of your own body. Some poses, such as the plank, evenly distribute your weight between your arms and legs. Others, such as the crane and crow postures, put even greater strain on your arms by requiring them to hold your entire body weight.
Yes, there are legs. Yoga exercises strengthen the quadriceps, hips, and thighs on both sides of the legs.
Yes, there are glutes. Deep knee bends are used in yoga squats, bridges, and warrior poses, giving you a more contoured back.
Yes, I'm returning. Downward-facing dog, child's pose, and cat/cow posture all stretch your back muscles. It's no surprise that yoga has been shown to help with back pain in studies.
Yes, there is type flexibility. Stretch your muscles and expand your range of motion using yoga poses. They'll increase your flexibility with consistent practice.
No, it's not aerobic. Although yoga isn't classified as an aerobic activity, the more athletic variants, such as power yoga, will make you sweat. Even though yoga is not an aerobic workout, some studies suggests that it might be just as beneficial to one's health as aerobic exercise.
Yes, there is strength. Holding your body in a balanced stance requires a lot of strength. Arms, back, legs, and core muscles will all benefit from regular practice.
No, it's not a sport. Yoga is a noncompetitive sport. Concentrate on your own practice rather than comparing yourself to others in your class.
Yes, it has a low impact. Yoga gives you a full-body workout without putting any strain on your joints.
What Else Should I Be Aware Of?
Cost. Varies. You can practice for free at home if you already know your way around a yoga mat. You'll have to pay a variety of prices for videos and classes.
Is it suitable for beginners? Yes. The most fundamental yoga poses and stretches are accessible to people of all ages and fitness levels.
Outdoors. Yes. Yoga can be done indoors or outdoors.
I'm at home. Yes. You only need enough room for your yoga mat.
Is there any equipment required? No. You won't need any equipment because the resistance will come from your own body weight. However, you'll almost certainly want to use a yoga mat to protect you from sliding around in standing poses and to cushion you while seated and lying down. 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 are also optional items.
What Family Doctor Melinda Ratini MD Has to Say: Yoga comes in a variety of forms, ranging from the relaxing hatha to the high-intensity power yoga. All varieties help you link your mind and body during your workout. It can assist you in relaxing and focusing while also increasing your flexibility and strength. Yoga can also help you feel better.
Investing in few courses with a skilled instructor who can show you how to do the poses is highly worth it, even if there are numerous instructional books and DVDs on yoga.
There's probably a yoga style that meets your needs and fitness level. If you want a holistic approach to mind and body strength, this is a terrific option.
If you prefer a fast-paced, competitive workout, yoga is not for you. Be open-minded, because even if yoga isn't your primary workout, there are physical and mental benefits to including it in your fitness routine.
Is it safe for me to do if I have a health problem?
If you have diabetes, high blood pressure, high cholesterol, or heart disease, yoga is a terrific activity for you. It improves your strength, flexibility, and awareness of your mind and body. If you're not performing a fast-moving type of yoga, you'll also need to do something aerobic (like walking, riding, or swimming).
Ask your doctor what you can do if you have high blood pressure, diabetes, or heart problems. Certain positions, such as those in which you're upside down or that need more balance than you now have, may need to be avoided. Starting with a simple yoga practice combined with a little cardiovascular activity such as walking or swimming may be the best way to go.
Do you suffer from arthritis? Yoga can help you maintain your flexibility and strength without placing additional strain on your joints. You also gain access to a mind-body technique that can help you relax and invigorate.
Yoga can help you stay relaxed, strong, and in shape when you're pregnant. Before you attempt yoga, talk to your doctor if you're new to it or if you have any health or pregnancy-related concerns. Look for a yoga instructor who has taught prenatal yoga before.
As your baby and tummy grow and your center of gravity alters, you'll need to make some adjustments. Do not do any poses that require you to lie on your back after your first trimester. Also, don't try to extend any further than you did before to being pregnant. Your joints will loosen as a result of your pregnant hormones, making you more prone to injury.
Avoid positions that exert pressure on your tummy or low back while you're pregnant. Don't do "hot" yoga in a room with a really high temperature.