What is Yoga | Types, Benefits, Poses

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By ItsHaris

Introduction of yoga

Yoga is the key to health. Yoga increases your strength and flexibility, relieves stress and back pain, promotes calm and mindfulness, and enhances your quality of life. Any age group, including seniors and children, can use it. Yoga is used as a form of mental and physical relaxation. Continue your spiritual practice and maintain your focus and attention while performing the yoga positions. It includes many methods to advance physical, psychological, and spiritual well-being. The Sanskrit word “yuj,” which means to combine or join, is where the word “yoga” originates. It stands for the harmony of every aspect of one’s life.

What is yoga

History of Yoga 

Many places in the history of yoga need to be clarified and discovered due to the oral transmission of sacred writings and the secrecy of its teachings. The earliest yoga scriptures were written on thin palm leaves that could easily be lost, destroyed, or damaged. The concepts of yoga were originally passed down orally, with the teacher instructing the pupil directly. This oral tradition was compiled by the Indian philosopher Patanjali into his classic work, the Yoga Sutra, a 2,000-year-old study on yogic philosophy. The Sutra, a collection of 195 statements, is a philosophical handbook for addressing human difficulties. However, the methods and principles of yoga have evolved and altered significantly over time. There are 5 Era of Yoga 

  • Vedic Era of Yoga 
  • The Pre-Classical Era of Yoga 
  • Classical Era of Yoga
  • Post-Classical Era of Yoga 
  • Modern Era of Yoga 

Yoga for Beginners 

If you’re starting, we’ll advise you to warm up first and develop your flexibility and strength before moving on to basic postures and exercises.

Here are some pointers and advice for new yoga practitioners:

  • Beginning with Simple Pose
  • Locate a Reputable Instructor and Practice Regularly
  • Observe your body and employ tools
  • Concentrate on your breathing
  • Both pre-and post-workout
  • Possess patience and self-compassion.
  • Investigate various styles
  • Know Your Limits

Benefits of Yoga 

Regular yoga practice has some truly fantastic health benefits. Yoga improves your quality of life by boosting your strength and flexibility, reducing stress and back discomfort, encouraging stillness and awareness, and more. Anyone of any age can use it, even elders and little children. Yoga is used as a way to unwind both physically and mentally. While executing the yoga positions, keep up your spiritual practice and maintain your focus and attention. ” The author claims, “Alignment-based yoga can help with strength, flexibility, and functionality, while meditational or devotional types of yoga can yield myriad benefits relating to mental and emotional health.

  • It might be a great motivation to lead a healthy lifestyle.
  • Flexibility and equilibrium are improved
  • Your muscles get stronger and more toned.
  • It can ease stress, 
  • It eases various kinds of discomfort.
  • Your spine will appreciate you for it.  
  • It encourages strong joints and bones.
  • It increases circulation.
  • Heart-healthy exercise.
  • Blood sugar levels may be reduced.
  • You can increase your immunity.
  • You gain from having reduced cortisol levels.
  • It keeps your neurological system under control.
  • It benefits the lungs.
  • Improved digestion
  • You learn how to maintain a laser-like focus
  • Improved digestion
  • Enough sleep 
  • Help for weight loss 
  • Make you fresher 

Yoga poses

Yoga Poses 

Yoga has countless postures, and the number varies based on the type or tradition. There are many different yoga poses, each with advantages and modifications. Different poses are incorporated into well-known yoga practices, including Hatha, Vinyasa, Ashtanga, and Iyengar. 30 yoga poses will not only change your physical health but also make you fresher 

  1. Mountain Pose (Tadasana)
  2. Chair Pose (Utkatasana)
  3. Down Dog on a chair 
  4. Downward-Facing Dog ( Adho Mukha Svanasana)
  5. Warrior II (Virabhadrasana II)
  6. Triangle Pose (Trikonasana)
  7. Tree Pose (Vrksasana)
  8. Bridge Pose (Setu Bandha Sarvangasana)
  9. Bound Ankle Pose (Baddha Konasana)
  10. Seated Forward Fold (Paschimottanasana)
  11. Corpse Pose (Savasana)
  12. Plank Pose (Kumbhakasana)
  13. Four-Limbed Staff Pose (Chaturanga Dandasana)
  14. Upward-Facing Dog (Urdhva Mukha Svanasana)
  15. Half Moon Pose (Ardha Chandrasana)
  16. Warrior I (Virabhadrasana I)
  17. Warrior III (Virabhadrasana III)
  18. Intense side stretch (Parsvottanasana)
  19. Dolphin Pose (Ardha Pincha Mayurasana)
  20. Bow Pose (Dhanurasana)
  21. Camel Pose (Ustrasana)
  22. Side plank (Vasisthasana)
  23. Revolved Triangle Pose (Parivrtta Trikonasana)
  24. Boat Pose (Navasana)
  25. Crow Pose (Bakasana)
  26. Wheel Pose (Urdhva Dhanurasana)
  27. Wall-assisted handstand (Adho Mukha Vrksasana)
  28. Wall-assisted forearm stand (Pincha Mayurasana )
  29. Headstand (Sirsasana)
  30. Shoulder stands (Salamba Sarvangasana)

Yoga isn’t just about perfection; it’s also about relaxation, building your mental health, reducing stress, getting enough sleep, and releasing back pain. Yoga is for people of all ages. It’s about uniting your body and mind and, most importantly, safeguarding your body. Even if all you do is get on your mat and lie down for 15 minutes, you still engage in yoga.

Yoga for Kids and seniors 

Yoga has several benefits for all ages, including youngsters and older people. Regular yoga will enhance physical and mental well-being, relieve back pain, and develop muscle strength and flexibility. Additionally, it will relieve stress and help you relax and get enough sleep. It will also help you lose weight. So it makes natural that elders are becoming more interested in yoga. The Yoga in America Study found that in 2016, nearly 14 million Americans over 50 practiced yoga. That was an enormous increase from the four million who did so in 2012. Dr. Kathleen Hall, regular exercise reduces the chance of early death by a third and the risk of chronic disease by up to 40%. Yoga is a fantastic, low-impact exercise.

Is yoga safe for anyone over 60?

Over the past six years, the number of over-60s doing yoga has risen. It is well known that yoga is a great way for older generations to stay active, stay mobile, and socialize. Yoga is a gentle workout that is great for senior citizens. These yoga classes are designed to meet older men’s and women’s physical activity and health requirements. They provide a mild yoga practice intended to keep you healthy and fit. Look for specialized yoga courses for people over 50, 60, or 70. If you have a medical condition like hypertension or mobility issues, have undergone medical treatment, or are recuperating from operations, see a physician before enrolling in a yoga class.

Yoga for kids

Yoga is a great activity for kids since it makes them stronger, more flexible, more balanced, and mentally healthier. Additionally, it can help kids develop their mindfulness, focus, and relaxation skills. Keeping kids’ yoga lessons exciting, captivating, and age-appropriate is essential. Following are some tips and family-friendly yoga poses:

  • Set a lighthearted tone
  • Do breathing exercises first.
  • Warm-up
  • Simple yoga poses for children
  • Child’s Pose, Downward Dog, Tree Pose, Cobra Pose, and Butterfly Pose
  • Yoga through narrative
  • Controlled relaxation
  • Couples Yoga

Types of Yoga

Types of Yoga 

In the last decade, yoga has made great strides. There are many other styles of yoga to choose from, including Ashtanga and Kundalini, as well as aerial and acro yoga, if you look at any studio’s schedule. Hip-hop yoga, HIIT yoga, and naked yoga, to mention a few, are some of the most modern and odd variations of traditional exercise. The practice of yoga has been around for ages. But it was in the late 1800s that it reached the US, and it was in recent decades that it started to take hold. Since then, yoga has evolved from being a hippie-related activity to being done by around 37 million people. Yoga is a form of mental and physical relaxation, flexibility, relieves stress and back pain, promotes calm and mindfulness, and enhances the quality of life. Any age group, including seniors and children, can do yoga. Continue your spiritual practice and maintain your focus and attention while performing the yoga positions.

  • Kundalini Yoga
  • Vinyasa Yoga
  • Hatha Yoga
  • Ashtanga Yoga
  • Yin Yoga
  • Iyengar Yoga
  • Bikram Yoga
  • Power Yoga
  • Restorative Yoga
  • Prenatal Yoga
  • Aerial Yoga
  • Acro yoga

And not all of these millions of people attend yoga courses, so the yoga mat may not be at your door. If you would rather set up your mat at home, you are not alone; we are here to support you. Yoga may be adapted to suit the demands of each individual, regardless of age or physical ability. Yoga is a practical and flexible exercise. Its remarkable benefits for both physical and mental health have caused it to spread like wildfire worldwide.

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