Yoga is a great workout that will improve muscular endurance, strength and flexibility. It also improves body awareness and balance and has been shown to be therapeutic for the body and soul.
Yoga is a type of exercise that takes you to a place of your own. You can feel the muscles working with your mind. You can feel the oxygen entering the muscles as you take deep breaths in and out. Focusing on each body part as you move will ease the process of tight muscles and fatigue.
Yoga is for everyone. Many professional athletes, as well as amateur ones, are required to take yoga classes or work with a private yoga instructor. Many coaches for younger athletes are encouraging yoga after practice or on off-practice days to keep their athletes flexible and focused. If an athlete is not flexible, no matter what sport it is, the risk of injury is much higher. Yoga increases the range of motion in your body enabling you to move smoother and recover faster.
Yoga is also for people who only want one exercise regime in their life. Some want it to release stress after a hard day at work; some want yoga to stretch out all the muscles that have been used or not used during the day. Many people wake up early to start their day with yoga. Yoga creates a constant blood flow in your body that invigorates you and gives you the energy to start your day.
Yoga is low impact, non-stressful to the body and everyone can practice yoga at his or her own pace and comfort zone. There are many types of yoga, but the most popular kinds you will hear are Hatha Yoga and Ashtanga Yoga.
Hatha Yoga is considered the base of most yoga practices and is a flow of movements that include breathing and posture. Many poses require balance, which will strengthen your core muscles. The core muscles are your middle and lower back and your abdominals. Holding positions can also release toxins in particular body parts when used properly with breathing slowly in and out. Yoga has been used for therapeutic purposes for cancer patients and for lymphatic diseases.
Ashtanga yoga is a group of flowing movements that require strength and flexibility. The five daily poses will be the base of all yoga classes. Do these five movements or poses at least three times a week. It should only take 20 minutes to perform the entire sequence of movements. Start off slow and modify positions if you are a beginner and only do what feels comfortable.
Make sure to keep your breathing smooth and even: inhaling through your nose and out of your mouth is best. Count two breaths in and two breaths out. This should be enough time to inhale the proper amount of oxygen that is required to go into the muscles. Never hold your breath during a pose. Hold all positions for at least 20 to 30 seconds to relax. The longer you hold a position, the easier it will become. Take time for yourself in your busy schedule to rejuvenate and do yoga. It is for everyone.
Hold each pose for 20 to 30 seconds. Breathe in through your nose and out through your mouth slowly.
1. Half-moon Pose: Stand with feet together and arms over head. Bend from the hips to the right with your body facing forward. Then move into the center taking a deep breath. Repeat to the left.
2. Standing Forward Bend: Starting with a deep breath and arms over your head, exhale as you bend forward toward your feet and place your chest on your legs and dragging your arms toward the ground. It is alright to have your knees bent. To come back up, bend your knees and roll your back into a stand. This can also be done on the floor and reaching to your feet.
3. Downward Facing Dog: Start on your hands and knees. Push your hips to the ceiling to straighten your legs. Try not to sink into your shoulders. Raise your torso away from your arms. Keep the knees soft. You should look like an upside down V.
4. Cobra: Start by lying on your stomach. Place your hands on the floor by your shoulders and lift your chest and head up till your arms are slightly straight. Relax your shoulders and look up at the ceiling. As you become more flexible, you can straighten your arms. Do not do this pose if you are pregnant or menstruating.
5. Seated Twist: Start seated with your right leg straight in front of you and your left leg crossed over your right with the left knee up. Place your right arm over your left knee and twist to the left, placing your left hand behind you. Keep your spine straight and your shoulders relaxed. Take a deep breath before you twist and exhale as you twist. Repeat on the other side.
Before getting out of bed, take five deep breaths. Count to four as you inhale and count to four as you exhale. As you are inhaling, lift your shoulders to your ears. As you are exhaling, drop your shoulders as low as you can and relax all of your shoulder and neck muscles. Try this every morning for at least a week and you will wake up feeling more energetic and ready to go for the day.