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Yoga: An introduction
Yoga is an ancient exercise system involving deep breathing, intense movements and stretches, and some meditation to bring physical strength and emotional calm.
What is yoga?What is yoga good for?
Before you go
Precautions
What to expect
Hot tip!
Afterwards
Different types of yoga
What is yoga?
Yoga is a system of movements, stretches and breathing exercises. Yoga is a Sanskrit word essentially meaning "union", which describes its holistic approach to balancing and bringing strength to your mind, body and spirit through a series of physical exercises.
When you think of yoga, you might think of people doing head stands, or bent into bizarre contortions. But don't be intimidated; yoga offers lots of different movements and sequences to suit every age, body shape, and ability. It can be done by people with physical disabilities, as well as people who are extremely fit and flexible. In its pure form, yoga is an eight-stage path to "the liberation of the spirit" and is linked with ancient belief systems. In the West it is generally practised to combat stress and physical health problems.
Whilst it does contain some meditation, yoga is a discipline rather than a religion, and so can be practised by people of any faith.
What is yoga good for?
Practised properly, yoga can have measurable benefits for your physical and emotional health. It can:
* improve your physical fitness
* give you greater flexibility and strength
* improve your skin and muscle tone and definition
* improve your sleep and ability to relax
* help you to lose weight
* strengthen your internal organs and circulation
* help you during pregnancy and birth with relaxation and pain control
* help with muscle pain and strain and stiffness
* help your digestive system
* bring you an increased sense of calm and wellbeing
* improve your posture
* improve your concentration
* energise you!
Of course, you don't get all benefits from one class. Yoga is a discipline that needs to be practised regularly. But if you go to a good class, even one session should leave you feeling relaxed and serene. Even babies can benefit from yoga, helping them to relax and sleep better.
Before you go
When it comes to yoga, our best advice is to choose your class and teacher carefully. Yoga has become very popular and this means that there are classes all over the place and some are much better than others. For every relaxing and rewarding class that helps to guide you gently and safely through the various movements, there's a class with a bewildering collection of people of different abilities trying to contort themselves into knots and watch the teacher as he calls out the names of unexplained positions (what is a "downward dog"?)
It's important that you do a class appropriate to your level and one where you feel comfortable. Find a teacher approved by the British Wheel of Yoga or similar school, and don't be shy about asking for their credentials. Speak to the teacher in advance if you can. Wear comfortable clothes that allow plenty of movement. You are likely to get hot, so don't wrap yourself in a lycra tracksuit.
Precautions
As with any exercise a big meal and a few glasses of wine are not a good idea before your class. Drink plenty of water before, during and after; it will increase the positive benefits of the exercise, and really "'flush you out". You should make sure your teacher knows if you have any pre-existing joint or other medical problems, and if you have your period. If you have any concerns about whether or not yoga is suitable for you, speak to your GP. You should always inform the teacher if you are, or think you might be, pregnant.
What to expect
A yoga class usually lasts between one hour and two. You can find yoga classes in dedicated yoga centres and institutes, leisure and sports centres, in spas and village halls. Some teachers offer private yoga classes but this is less common and more expensive. Group sizes vary but shouldn't have more than 10-15 people as the teacher needs to be aware of what everyone is doing, and available to help you with your positions. Most classes are mixed-sex but you can find single-sex classes quite easily as well.
A good beginners' class should introduce you to the basic theory of yoga, and guide you gently through some basic positions. It can take a while to get used to all the poses, and what they're called; this is normal. The teacher should also explain and guide you through the breathing, which is an essential part of the exercise. Some people groan and grunt a bit when they exhale; this is also normal. Pregnant women often say that yoga makes them grunt a bit from... the other end as well, just so you know!
A yoga class has various stages which flow together; the flow of the movements, the breathing and the relaxation/meditation exercises is all-important. You will warm up with deep breathing and gentle movements, and move through to a series of poses, which you have to hold for a few seconds;this will build your strength and balance.
A class will usually end with a guided meditation where you sit or lie comfortably and imagine yourself, for example, in a garden, or focus on every part of your body in turn. The teacher may lightly ring a bell or hum at the end of the class to bring some a kind of ritual end to the class.
Hot tip!
Take a towel or cardigan so that you keep warm during the "down-time" or meditation; shivering is distracting for the soul. It's also a good idea to take your own mat if you can. They're not expensive and they'll stop you getting dirty. Most importantly of all in yoga, if you feel pain, stop! Yoga is supposed to stretch, not strain.
Afterwards
At the end of the class, take some time to ease yourself back into your day. You may want to have a shower. Take clothes to change into if you're not going straight home afterwards.
Different types of yoga
You can still go to a "general yoga" class in this country but now that it is more popular, yoga classes have tended to become more focused. There are a lot of different forms of yoga, based on where they come from, and sometimes which famous teacher designed them. Here we've described the ones that are most commonly available in the UK.
Ananda yoga: A gentle, meditative form of yoga, Ananda yoga is related to Hatha and is designed to prepare you for meditation rather than give aerobic exercise.
Ashtanga (or astanga vinyasana) yoga: Consists of faster, flowing sequences of dynamic postures that build physical strength and flexibility. Also known as "hot yoga", astanga vinyasana yoga is often practised in warm rooms so that the muscles are relaxed and free. It can be quite demanding and is an aerobic exercise.
Hatha yoga: Focuses on physical forms, breathing and meditation. It is slower and more intense than other forms of yoga and concentrates on physical and mental balance and control.
Iyengar yoga: Probably the most popular form of yoga in the UK. It is very much concerned with poise and balance.
Kundalini yoga: The aim of Kundalini yoga is to energise you. The focus here is on postures, chanting and breathing exercises.
Power yoga: A very aerobic version of Ashtanga yoga.
See also:
* Pilates
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