Origins of yoga
Yoga was born in the Indus valley civilization of South Asia over 5,000 years
ago. The ancient practice of yoga was often a solitary study in forests, where
masters passed knowledge of asanas (poses) and breathing techniques to
the students. After several changes through pre-classical, classical, and post-classical
phases, yoga as we know it today finally arrived in North America in the late
1800s.
What does it involve?
A typical yoga class includes performing a number of poses and ends with members
of the class lying on their mats in quiet meditation (focusing and calming the
mind and body, not necessarily a religious observance). A class is usually 60
or 90 minutes in length with a qualified instructor teaching a group of people.
Class members perform various stretches in standing, sitting, and lying positions.
The instructor describes the pose and tells you to inhale at a certain point
during the pose and to exhale at another point. Breathing helps you focus on
the stretch and relax into the pose. Proper breathing helps you focus
when trying to maintain a position in which stability is required. Overall,
breathing and concentration are keys to becoming aware of your body's limits
and its potential strengths.
As one experienced yoga enthusiast acknowledged, you should be prepared to
feel frustrated and off-balance during the first few workouts.
Myths about yoga
Myth #1: You have to be really flexible to begin yoga.
You might think that you need to be able to bend yourself into a pretzel in
order to do yoga, but this is not true. Why teach flexibility only to people
who are already flexible? In fact, having poor flexibility is an excellent reason
to take up yoga. As you begin to learn the basics of yoga, your body becomes
more flexible. Over time, you will see an improvement in your ability to do
the various poses. There are many levels, so there is always the right amount
of challenge for everyone.
Myth #2: You don't get a workout with yoga.
Most people don't think of a cardiovascular workout when they think of yoga.
Although you are not doing fast movements, and there is no booming music pulsing
through the room as with many aerobics classes, the challenge in yoga is certainly
enough to increase your heart rate. In a class, you perform poses that require
concentration and the ability to maintain the pose, and this can give your muscles
a good workout - imagine holding a sit-up halfway up for a minute. It also helps
your heart and lungs. Learning to inhale and exhale properly allows you to get
the most out of each pose.
Myth #3: Yoga is boring.
Nonsense! Yoga is fun and challenging. More and more people are starting to
enjoy this ancient form of exercise. If you like competition sports, consider
this: you're competing against your own limitations to reach your full potential.
What are the risks?
Even though yoga is a class in which individuals aim to move smoothly from one
pose into the next, injuries can occur. Risks involved with yoga include:
- cartilage tears
- muscles and ligament sprains
- neck and back pain
With the right precautions, you can minimize your risk of injury. Just follow
a few simple tips:
- Go at your own pace. Don't try to be a show-off - it'll backfire.
- Listen to your body. Recognize the difference between pain and discomfort.
If you feel pain, do not force yourself to hold the pose.
- Be careful bending your back if you already have back problems.
- Do not eat a meal for 2 to 3 hours before doing yoga.
- If you have any injuries or medical conditions, tell your instructor before
you start the class.
Check with your doctor if you a serious medical condition, since yoga may or
may not be right for you.