Yoga can be for just about anybody. I have an autoimmune disease that makes certain exercises difficult for me to do. Straining myself too much by doing a hardcore workout really sets me up for a bad week of feeling sluggish, weak and tired. Although I would love to have a completely toned body and be able to workout like there is no tomorrow- it just isn’t in the cards for me. At least not right now anyway. I am very hopeful they will find a cure for ulcerative colitis.
Yoga is an exercise that connects the body, breath and mind while implementing physical postures, proper breathing, and meditation to improve overall health. It also boosts your flexibility and strength.
Fun fact- According to Google Arts and Culture, Yoga is said to have originated 5,000 years ago in India!
Benefits of Yoga
- Minimizes high blood pressure and heart rate
- Helps you to loosen up and relax
- Improves self-confidence
- Minimizes stress
- Enhances coordination
- Enhances concentration
- Helps you get better sleep
- Aids with digestion
- May lessen anxiety
- May improve back pain
- May minimize depression
When to use Caution
Generally, yoga is safe for most, but you may need to avoid or modify poses if you:
- Have sciatica
- Are pregnant
- Suffer from high blood pressure
- Have glaucoma
- Have certain autoimmune diseases
You should discuss these conditions with your yoga instructor or with a doctor before attempting these exercises.
Yoga Approaches
There are many different approaches to yoga ranging from mild to more intense. Some of the more popular versions of yoga are:
- Ashtanga/ power yoga which offers a more intense workout causing you to quickly move from one pose to another.
- Bikram/ hot yoga which is a series of 26 poses in a room heated to 95-100 degrees Fahrenheit. The goal here is to purify the body of toxins through sweat while warming and stretching the muscles, ligaments and tendons.
- Hatha Yoga. Includes breathing and postures.
- Integral. This type of yoga is very gentle using breathing exercises, meditation and chanting.
- Iyengar. Places attention to the precise alignment of the body, holding poses for long periods of time.
- Kundalini. Highlights the effects of the breath on posture in order to free energy in the lower body.
- Viniyoga. This method adjusts postures to each person’s needs and abilities
Get Started
You can start by looking for yoga classes at your local gym or community center. There are also neighborhood facebook groups that host classes near you. If you are the type of person that prefers to workout alone, you can find yoga classes on YouTube and do it from the comfort of your living room.
If you decide to go with a yoga instructor, make sure you feel comfortable with them and that they do not push you to do poses you are uncomfortable with.
What you can Expect
Most Yoga classes are 45-90 minutes but you can find shorter ones on YouTube. All styles of yoga include 3 basic techniques:
- Breathing. Focusing on your breathing is a very important part of yoga and your instructor will teach you how to do this.
- Poses. Yoga poses or postures are a sequence of movements that help improve strength, flexibility, and balance. They range in difficulty from lying flat on the floor to strenuous balancing poses.
- Meditation. Yoga classes usually conclude with a very short period of meditation allowing you to relax and clear your mind.
Preventing Injury
Pushing yourself too hard is one of the leading causes of injury during Yoga.
- If you have a certain health condition be sure to ask your doctor if yoga is right for you and if there are any poses you should avoid.
- Dont push yourself too far! Start slowly and learn the basics.
- Beginning with a class that is appropriate for your level is important.
- If you are unable to do a certain pose, it is okay to either skip it or ask your teacher if the pose can be modified.
- Ask questions if you are unsure about how to do a pose.
- Drink plenty of water, especially when practicing hot yoga.
- Where breathable clothing that allows you to move freely.
- Listen to your body! If you are feeling stressed and fatigued, take a break.
- Remember to clear your mind and have fun doing it!
I wish you luck on your yoga journey!