The Fascinating World of Yoga

Everyone knows what yoga is on the surface, but what is yoga really, and where did the practice of yoga come from? Did you know that it did not begin as a form of exercise? In this article, I am going to delve into the history of yoga, the types of yoga, the health benefits, what the chakras are, and some sample poses.

The History of Yoga

Yoga can be traced back to India over 5,000 years ago. The word itself is from Sanskrit and means "union." Traditionally, yoga is a way to foster well-being on the physical, mental, emotional, and spiritual levels.

Yoga is thought to have come to the United States around the end of the 19th century when Indian monks spread their knowledge to the West. Modern yoga became widely popular in Western countries by the 1970s and continues to be popular to this day.

Types of Yoga

There are lots of varying types of yoga, but there are ultimately six main branches that represent a different focus and set of characteristics. They are:

Hatha yoga: This is the physical and mental branch that aims to focus the body and the mind.
Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.
Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.
Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.
Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.
Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.

These six branches can be broken down further into subgroups, but most of the yoga in the United States falls under Hatha yoga. Some additional types of yoga include, but are not limited to:

Bikram yoga, also known as hot yoga, is done in artificially heated rooms at a temperature of around 105 degrees and 40% humidity and consists of 26 poses and a sequence of two breathing exercises.
Power yoga is an active and athletic type of yoga based on the traditional Ashtanga system.
Restorative yoga is a relaxing method of yoga. During class, a person stays in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.

Yoga as Exercise

Although yoga did not start as a form of exercise, some styles of it have been adapted into workouts focused on the physical parts of the practice. Yoga is good for your heart and helps build strength. By holding your body in various positions, you are stretching and strengthening your muscles. Yoga is a great way to get your resistance training because it builds functional strength (which means you get stronger by using multiple joint and muscle groups together instead of strengthening a specific muscle in isolation, like in weight lifting.

Health Benefits

The benefits of yoga are different for everyone. Overall, it helps with flexibility, strength, balance, and stability. Yoga helps slow your mind and focus, which is amazing for stress. Research has shown it can also help with certain areas of health, such as diet, weight loss, weight loss maintenance, and cardiovascular health. I know I feel better after each yoga session. I am relaxed yet energized at the same time from slowing down my thinking and using my muscles in a very specific way.

Chakras

Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to teachers of yoga, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects.

When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion.

The many physical poses in Hatha yoga are called asanas. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra. There are seven major chakras, and each has its own focus:

Sahasrara: The crown chakra, which is at the crown of the head. It symbolizes spiritual connection.
Ajna: This is the third eye chakra located between the eyebrows. It has to do with intuition.
Vishuddha: The throat chakra corresponds to immunity and verbal communication
Anahata: The heart chakra, which is at the center of the chest and influences professional and personal relationships. Any imbalances in the chakra will affect oxygen, hormones, tissue, and organ control.
Manipura: The solar plexus chakra is in the stomach area. It corresponds to self-confidence, wisdom, and self-discipline.
Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.
Muladhara: The root chakra, located at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.

Examples of Yoga Poses

Yoga doesn't require a lot of expensive equipment. I would recommend investing in a quality yoga mat. An easy introduction to yoga is through simple face yoga exercises. These two poses increase blood flow to the face and can make you feel more awake. There is some evidence this may slow and reduce skin aging, but more research is needed.

Face Yoga Exercises:

Forward Fold Pose

Stand up straight.
Inhale and keep the arms close to the body.
Exhale and begin to bend forward.
Keep the chin tilted to the chest and look at the floor while bending.
Sink further down so that the torso settles towards the floor and the top of the head is facing the toes.
Hold the position for several breaths.
To return from the pose, exhale and begin to lift the back and neck into a standing position.

Modification: If you cannot fully bend down, you can rest your hands on your thighs and perform a half-fold.

Lion Pose (or Breath Pose)

Kneel on the ground, keeping the knees a small distance apart.
Cross the ankles and sit back on the top heel.
Place Palms over the knees.
Take a deep breath in.
Choose a focal point.
Open the mouth and stretch the tongue to the chin.
Exhale with a "ha" sound.
Make sure the breath is coming from deep within your stomach.
Hold this position for several breaths.
Switch the crossing of ankles and repeat to the other side.

Legs-up Exercises:

Yoga poses that stretch the legs are great for balance and help to improve core strength. Below are two poses that are suitable for beginners.

Legs-Up-The-Wall Pose

(This is one of my favorite poses)

From a seated position facing the wall, slowly roll onto the back.
Extend the arms by the sides, spreading fingers wide.
Stretch the legs toward the sky so the heels skim the wall
Close your eyes and stay in this pose for several minutes.

Modification: If this pose is too difficult, you can keep your knees bent. This is a less intense option that is easier for people with lower back pain and tight hamstrings.

Boat Pose

Sit on the mat holding a yoga ball in front of the body.
Bring the knees forward to the chest.
Inhale and tense the abdominal muscles.
Roll back onto the sacrum and begin to lift the arms while holding the ball.
Slowly lengthen and extend the legs to a 45-degree angle to the floor.
Hold this pose for 5-10 breaths.
Inhale and roll forward, bring the arms back down, and place the feet on the mat.

Modification: If you find this pose too difficult, you can keep your feet on the floor. You can also place your hands on the floor behind your hips for additional stability.

Now you have some background into where yoga came from, some of the many types and styles of yoga, the health benefits, the connection to chakras, and a few examples of yoga poses. This ancient practice is not only good for your body but your mind as well. Check out local yoga studios or classes near you, or go online for some classes. I hope this has inspired you to incorporate some yoga into your lives! Let me know in the comments what you think. If you are already doing yoga, what is your favorite pose and why?

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The Fascinating World of Yoga

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