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Workout Fads Come and Go, but Virtually No Other Exercise Program Is As Enduring As Yoga

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Workout Fads Come and Go, but Virtually No Other Exercise Program Is As Enduring As Yoga Yoga 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. 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 you choose. Techniques like hatha and iyengar yoga are gentle and slow. Bikram and power yoga are faster and more challenging. The core components of hatha yoga and most general yoga classes are: Poses. Yoga poses, also called postures, are a series of movements designed to increase strength and flexibility. Poses range from lying on the floor while completely relaxed to difficult postures that may have you stretching your physical limits. Breathing. Controlling your breathing is an important part of yoga. Yoga teaches that controlling your breathing can help you control your body and quiet your mind. Meditation or relaxation. In yoga, you may incorporate meditation or relaxation. Meditation may help you learn to be more mindful and aware of the present moment without judgment. Areas It Targets . CORE: Yes. There are yoga poses to target just about every core muscle. ARMS: Yes. With yoga, you don't build arm strength with free weights or machines, but with the weight of your own body. 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 knee bends, which can give you more sculpted glutes. 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 o Yoga poses stretch your muscles and increase your range of motion. With regular practice, they'll improve your flexibility. Aerobic: No o 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 o 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 o Yoga is not competitive. Focus on your own practice and don't compare yourself to other people in your class. Low-Impact: Yes o Although yoga will give you a full-body workout, it won't put any impact on your joints. 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. All types of yoga 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. o 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. Is It Good for Me If I Have a Health Condition? Yoga can be a great activity for you even if you have diabetes, high blood pressure, high cholesterol, or heart disease. It gives you strength, flexibility, and mind-body awareness. See your health care provider before you begin yoga if you have any of the following conditions or situations: A herniated disk A risk of blood clots Eye conditions, including glaucoma Pregnancy — although yoga is generally safe for pregnant women, certain poses should be avoided Severe balance problems Severe osteoporosis Uncontrolled blood pressure 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. https://www.webmd.com/fitness-exercise/a-z/yoga-workouts https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733 http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx INTRO TO YOGA QUIZ Name: 1. Yoga is a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation. a. TRUE b. FALSE 2. The core components of most general yoga classes are (choose best answer): a. Using weights and repeating the same exercises b. Wearing yoga pants and sweating c. Poses, breathing, meditation and relaxation 3. Regular yoga practices take time; however, the more consistent you are at fitting it into your routine, the stronger and more flexible your muscles and body will become. a. TRUE b. FALSE 4. An effective yoga routine can consistently work the following areas of the body: a. Glutes b. Arms and legs c. Core d. Back e. All of the above 5. After more than 5000 years, yoga practices continue to do more than burn calories and tone muscles. What are the other benefits? a. Strength b. Flexibility c. Mind-body awareness d. Focus and relaxation e. All of the above .
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