Yoga & Health Related Fitness Kassib 2012. History of Yoga Yoga, from the word “yuj” (Sanskrit, “to yoke” or “to unite”), refers to spiritual practices.

Yoga & Health Related Yoga & Health Related FitnessFitness

Kassib 2012Kassib 2012

History of YogaHistory of Yoga Yoga, from the word “yuj” (Sanskrit, “to yoke” or “to unite”), refers to spiritual practices that are essential to Yoga, from the word “yuj” (Sanskrit, “to yoke” or “to unite”), refers to spiritual practices that are essential to

the understanding and practice of Hinduism.  Yoga and yogic practices date back more than 5,000 years the understanding and practice of Hinduism.  Yoga and yogic practices date back more than 5,000 years — the Indus Valley seals depict a number of figures in postures identical to various asanas. The term — the Indus Valley seals depict a number of figures in postures identical to various asanas. The term covers a wide array of practices, embodied in eight “limbs,” which range from ethical and moral guidelines covers a wide array of practices, embodied in eight “limbs,” which range from ethical and moral guidelines to meditation on the Ultimate Reality. Yoga is a combination of both physical and spiritual exercises, to meditation on the Ultimate Reality. Yoga is a combination of both physical and spiritual exercises, entails mastery over the body, mind and emotional self, and transcendence of desire.  The ultimate goal is entails mastery over the body, mind and emotional self, and transcendence of desire.  The ultimate goal is mokshamoksha, the attainment of liberation from worldly suffering and the cycle of birth and rebirth., the attainment of liberation from worldly suffering and the cycle of birth and rebirth.

With the popularity of Yoga skyrocketing throughout the world, particularly in the West, there arise two With the popularity of Yoga skyrocketing throughout the world, particularly in the West, there arise two main points in need of clarification.  First, that which is practiced as “Hatha Yoga” - a form of Raja Yoga - main points in need of clarification.  First, that which is practiced as “Hatha Yoga” - a form of Raja Yoga - in much of the Western world is but merely a focus on a single limb of Yoga: in much of the Western world is but merely a focus on a single limb of Yoga: asanaasana (posture).  From Yoga  (posture).  From Yoga studios that recommend room temperatures to be maintained at 105 degrees to 90 minute Vinyasa flow studios that recommend room temperatures to be maintained at 105 degrees to 90 minute Vinyasa flow classes that prescribe one Suryanamaskar (Sun Salutation) sequence after another, this “classes that prescribe one Suryanamaskar (Sun Salutation) sequence after another, this “ asanaasana heavy” heavy” form of Yoga – sometimes complemented with form of Yoga – sometimes complemented with pranayamapranayama (breathing) – is only a form of exercise to  (breathing) – is only a form of exercise to control, tone and stretch muscles.  Ignored are both the moral basis of the practice and the ultimate control, tone and stretch muscles.  Ignored are both the moral basis of the practice and the ultimate spiritual goal.spiritual goal.

Second, there is the concerning trend of disassociating Yoga from its Hindu roots.  Both Yoga magazines Second, there is the concerning trend of disassociating Yoga from its Hindu roots.  Both Yoga magazines and studios assiduously present Yoga as an ancient practice independent and disembodied from the and studios assiduously present Yoga as an ancient practice independent and disembodied from the Hinduism that gave forth this immense contribution to humanity. With the intense focus on Hinduism that gave forth this immense contribution to humanity. With the intense focus on asanaasana, , magazines and studios have seemingly "gotten away" with this mischaracterization.  Yet, even when Yoga magazines and studios have seemingly "gotten away" with this mischaracterization.  Yet, even when Yoga is practiced solely in the form of an exercise, it cannot be completely delinked from its Hindu roots.  As the is practiced solely in the form of an exercise, it cannot be completely delinked from its Hindu roots.  As the legendary Yoga guru B.K.S Iyengar aptly points out in his famous legendary Yoga guru B.K.S Iyengar aptly points out in his famous Light on YogaLight on Yoga, "Some , "Some asanasasanas are also are also called after Gods of the Hindu pantheon and some recall the Avataras, or incarnations of Divine Power." called after Gods of the Hindu pantheon and some recall the Avataras, or incarnations of Divine Power."  It is disappointing to know that many of the yogis regularly practicing  It is disappointing to know that many of the yogis regularly practicing Hanumanasana Hanumanasana or or NatarajasanaNatarajasana continue to deny the Hindu roots of their Yoga practice.continue to deny the Hindu roots of their Yoga practice.

In a time where Hindus around the globe face discrimination and hate because of their religious identity, In a time where Hindus around the globe face discrimination and hate because of their religious identity, and Hindu belief and practice continue to be widely misunderstood due to exoticized portrayals of it being and Hindu belief and practice continue to be widely misunderstood due to exoticized portrayals of it being caricaturized in “caste, cows and curry” fashion, recognition of Yoga as a tremendous contribution of caricaturized in “caste, cows and curry” fashion, recognition of Yoga as a tremendous contribution of ancient Hindus to the world is imperative. Yoga is inextricable from Hindu traditions, and a better ancient Hindus to the world is imperative. Yoga is inextricable from Hindu traditions, and a better awareness of this fact is reached only if one understands that “Yoga” and “awareness of this fact is reached only if one understands that “Yoga” and “AsanaAsana” are not interchangeable ” are not interchangeable terms.terms.

YoLo YogaYoLo Yoga

Yoga for fitness increases in popularity as Yoga for fitness increases in popularity as more people than ever enjoy yoga. Most more people than ever enjoy yoga. Most health clubs and gyms offer some type of health clubs and gyms offer some type of yoga class because it's generally accepted yoga class because it's generally accepted as a way to improve flexibility and to reduce as a way to improve flexibility and to reduce stress. stress.

There are many types of yoga classes to There are many types of yoga classes to choose from, however, and you should choose from, however, and you should choose one that meets your fitness goals.choose one that meets your fitness goals.

Defining FitnessDefining Fitness

Developing a basic understanding of how to define Developing a basic understanding of how to define fitness will help you decide what yoga class is best fitness will help you decide what yoga class is best for you. for you.

According to the American College of Sports According to the American College of Sports Medicine, there are four types of health related Medicine, there are four types of health related fitness: cardiorespiratory, muscular, flexibility and fitness: cardiorespiratory, muscular, flexibility and body composition. body composition.

To best use yoga as a way to improve your To best use yoga as a way to improve your fitness, you must consider which of these fitness, you must consider which of these components you want to focus on and choose a components you want to focus on and choose a yoga class to fit that goal.yoga class to fit that goal.

Cardiorespiratory BenefitsCardiorespiratory Benefits

Power yoga, Ashtanga and flow styles of yoga Power yoga, Ashtanga and flow styles of yoga follow a format that encourages you to work hard follow a format that encourages you to work hard enough to raise your heart to meet cardiovascular enough to raise your heart to meet cardiovascular improvement standards. improvement standards.

These styles move from one pose to the next These styles move from one pose to the next quick quickly, keeping you moving like you would quick quickly, keeping you moving like you would do in any fitness class. do in any fitness class.

Because yoga classes are typically 60 to 90 Because yoga classes are typically 60 to 90 minutes long just 2-3 classes a week will meet the minutes long just 2-3 classes a week will meet the physical activity guidelines for improving your physical activity guidelines for improving your fitness set by the U.S. Department of Health and fitness set by the U.S. Department of Health and Human Services.Human Services.

Muscular BenefitsMuscular Benefits

Yoga classes are structured so that you use your Yoga classes are structured so that you use your own body weight as resistance. Just like you own body weight as resistance. Just like you would do in a bootcamp class, yoga poses offer would do in a bootcamp class, yoga poses offer variations of push ups, squats and lunges in order variations of push ups, squats and lunges in order to strengthen the body. to strengthen the body.

Any style of yoga you choose will help tone and Any style of yoga you choose will help tone and sculpt your muscles. sculpt your muscles.

If you are just starting out, classes that go by the If you are just starting out, classes that go by the name of Hatha may be a good choice. But if you name of Hatha may be a good choice. But if you are already somewhat fit and wanting to add yoga are already somewhat fit and wanting to add yoga to your program, power classes will challenge you to your program, power classes will challenge you to build more strength.to build more strength.

Body CompositionBody Composition Yoga, like any exercise, will help you burn Yoga, like any exercise, will help you burn

calories and improve your body composition. calories and improve your body composition. Vinyasa classes with plenty of movement offer Vinyasa classes with plenty of movement offer

the greatest potential for burning calories. the greatest potential for burning calories. The greater benefit of yoga is that is also helps The greater benefit of yoga is that is also helps

you clear your mind and become more aware of you clear your mind and become more aware of the choices you make off the yoga mat.the choices you make off the yoga mat.

In the Yoga Journal article, "Losing It", it states In the Yoga Journal article, "Losing It", it states increased body awareness can change your increased body awareness can change your eating habits by helping you explore emotional eating habits by helping you explore emotional issues once buried by eating. Being more aware issues once buried by eating. Being more aware of your choices outside of the yoga class is of your choices outside of the yoga class is where the real change will happen.where the real change will happen.

FlexibilityFlexibility

The most obvious fitness benefit of yoga is The most obvious fitness benefit of yoga is flexibility. flexibility.

Yoga moves your body in all directions and Yoga moves your body in all directions and in ways you wouldn't do in your normal day. in ways you wouldn't do in your normal day.

Improving your flexibility will decrease your Improving your flexibility will decrease your chance of injury in sports, and it will allow chance of injury in sports, and it will allow you to move freely in your day-to-day life. you to move freely in your day-to-day life.

Any type of yoga class will focus on Any type of yoga class will focus on flexibility and allow you these benefits.flexibility and allow you these benefits.

Putting It TogetherPutting It Together Of course you want to lose weight, sculpt your Of course you want to lose weight, sculpt your

body and be stronger, but yoga also offers the body and be stronger, but yoga also offers the benefit of reducing stress. benefit of reducing stress.

Reducing your stress will allow you to better Reducing your stress will allow you to better manage your time, enjoy your family and friends manage your time, enjoy your family and friends or your job and give you a sense of calm. or your job and give you a sense of calm.

Many people start with yoga for the fitness Many people start with yoga for the fitness benefits, but end up staying because of the benefits, but end up staying because of the deeper meaning yoga gives their lives. deeper meaning yoga gives their lives.

Try different styles of yoga until you find the one Try different styles of yoga until you find the one that meets your fitness goals, fits your that meets your fitness goals, fits your personality and gives you a sense of personality and gives you a sense of mindfulness.mindfulness.

Six Types of YogaSix Types of Yoga

1.1. Hatha YogaHatha Yoga

2.2. VinyasaVinyasa

3.3. AshtangaAshtanga

4.4. Power YogaPower Yoga

5.5. Hot YogaHot Yoga

6.6. Restorative YogaRestorative Yoga

Hatha YogaHatha Yoga

Hatha YogaHatha Yoga Yoga as we know it in the Western world is Yoga as we know it in the Western world is

based on the practice of Hatha yoga, which uses based on the practice of Hatha yoga, which uses different postures to prepare your body for different postures to prepare your body for meditation and reach an enhanced state of meditation and reach an enhanced state of enlightenment. enlightenment.

Hatha yoga classes are typically suitable for all Hatha yoga classes are typically suitable for all levels and focus on proper alignment. levels and focus on proper alignment.

Hatha classes may also incorporate the use of Hatha classes may also incorporate the use of props, such as straps or blocks, to help you props, such as straps or blocks, to help you safely access postures.safely access postures.

VinyasaVinyasa

A vinyasa class is one that uses a sequence A vinyasa class is one that uses a sequence of postures, or asanas, to build heat in your of postures, or asanas, to build heat in your body and help eliminate toxins. body and help eliminate toxins.

Vinyasa yoga, also often referred to as Vinyasa yoga, also often referred to as Vinyasa Flow, is typically fast-paced. Vinyasa Flow, is typically fast-paced.

Previous yoga experience is recommended Previous yoga experience is recommended but not necessarily required.but not necessarily required.

AshtangaAshtanga

Ashtanga yoga refers to a type of Vinyasa Ashtanga yoga refers to a type of Vinyasa class that promotes internal cleansing class that promotes internal cleansing through a vigorous physical practice and through a vigorous physical practice and synchronized breathwork. synchronized breathwork.

According to the Ashtanga Yoga Research According to the Ashtanga Yoga Research Institute, Ashtanga yoga is effective in Institute, Ashtanga yoga is effective in building strength, improving circulation and building strength, improving circulation and removing toxins from your internal organs.removing toxins from your internal organs.

Power YogaPower Yoga Power yoga was originally developed to make Power yoga was originally developed to make the practice of Ashtanga yoga more accessible the practice of Ashtanga yoga more accessible to Westerners.to Westerners.

"Most people wouldn't take a class called "Most people wouldn't take a class called Ashtanga Yoga, because they had no idea what Ashtanga Yoga, because they had no idea what it meant," says Beryl Bender Birch, author of it meant," says Beryl Bender Birch, author of "Power Yoga." “Power Yoga, on the other hand, "Power Yoga." “Power Yoga, on the other hand, was something Americans could relate to and was something Americans could relate to and know that they'd get a good workout." know that they'd get a good workout."

Like Ashtanga, Power yoga emphasizes Like Ashtanga, Power yoga emphasizes strength and endurance through a vigorous strength and endurance through a vigorous series of asanas. series of asanas.

Unlike Ashtanga, however, postures are Unlike Ashtanga, however, postures are performed in no particular order. In Power yoga, performed in no particular order. In Power yoga, there is less emphasis on the subtleties of each there is less emphasis on the subtleties of each posture.posture.

Hot YogaHot Yoga

Many yoga studios offer hot yoga classes, Many yoga studios offer hot yoga classes, which are held in a heated room to promote which are held in a heated room to promote increased flexibility. increased flexibility.

The heat also generates more sweat, which The heat also generates more sweat, which helps remove toxins from your body. helps remove toxins from your body.

Restorative YogaRestorative Yoga

Restorative yoga uses props such as blankets or Restorative yoga uses props such as blankets or blocks to create soothing, well-supported postures blocks to create soothing, well-supported postures that are held for several minutes. that are held for several minutes.

Classes are concluded with a lengthy corpse Classes are concluded with a lengthy corpse pose--up to 20 minutes--to promote a deep state pose--up to 20 minutes--to promote a deep state of relaxation. of relaxation.

According to Yoga Journal, Restorative yoga can According to Yoga Journal, Restorative yoga can help give you relief from insomnia, asthma, help give you relief from insomnia, asthma, migraines and chronic pain.migraines and chronic pain.

Downward DogDownward Dog

Yoga For TeensYoga For Teens During puberty and the later teen years, immense During puberty and the later teen years, immense

changes are taking place in the body's chemistry and changes are taking place in the body's chemistry and physiology. physiology.

The chakras are also developing and becoming more The chakras are also developing and becoming more active at this time. Imbalances of the chakras, body active at this time. Imbalances of the chakras, body chemistry, and physiology often show up in rebellion and chemistry, and physiology often show up in rebellion and mood swings. mood swings. – The concept of The concept of chakrachakra features in features in tantrictantric and and yogicyogic traditions of traditions of

HinduismHinduism and Buddhism. Chakra are believed to be centers of and Buddhism. Chakra are believed to be centers of the body from which a person can collect energy. They are the body from which a person can collect energy. They are connected to major organs or glands that govern other body connected to major organs or glands that govern other body parts. Its name derives from the Sanskrit word for "wheel" or parts. Its name derives from the Sanskrit word for "wheel" or "turning" "turning"

The regular practice of yoga can help you maintain The regular practice of yoga can help you maintain balance in the different chakras and keep the spirit and balance in the different chakras and keep the spirit and soul strong and healthy, thereby benefiting both the body soul strong and healthy, thereby benefiting both the body and mind. and mind.

Backtastic!Backtastic!

According to yoga philosophy, a healthy spine creates According to yoga philosophy, a healthy spine creates balance and is a conduit to a sound mind. Yoga is balance and is a conduit to a sound mind. Yoga is designed to stimulate the nerves running along the spine. designed to stimulate the nerves running along the spine.

Poses involving twists and upside-down positions are Poses involving twists and upside-down positions are especially effective for this purpose. When you practice all especially effective for this purpose. When you practice all categories of yoga poses-seated, standing, lying down on categories of yoga poses-seated, standing, lying down on your stomach or back, and upside down-you cause each your stomach or back, and upside down-you cause each vertebra (bony segment of the spine) to be slightly vertebra (bony segment of the spine) to be slightly separated from the ones above and below it. separated from the ones above and below it.

Creating space between the vertebrae serves to 'plump' Creating space between the vertebrae serves to 'plump' the disks between them, allowing energy to flow freely to the disks between them, allowing energy to flow freely to the brain and giving the blood a clear passageway to the brain and giving the blood a clear passageway to circulate in a healthy manner. circulate in a healthy manner.

Real men……Real men……

Boys and young men in their teens usually Boys and young men in their teens usually develop their legs and arms through develop their legs and arms through sportssports or or weight training. However, they often overlook weight training. However, they often overlook flexibility of the spine, back, arms, and legs. flexibility of the spine, back, arms, and legs.

Yoga stretching poses are highly beneficial in Yoga stretching poses are highly beneficial in correcting this imbalance and in strengthening correcting this imbalance and in strengthening muscles that are not used in strength training. muscles that are not used in strength training.

The stretching may be difficult at first, but with The stretching may be difficult at first, but with practice, you will become more flexible and the practice, you will become more flexible and the poses will become easier. poses will become easier.

Ladies, Ladies, All the LadiesLadies, Ladies, All the Ladies

When a girl begins developing breasts, the When a girl begins developing breasts, the muscles that hold the spine in place are muscles that hold the spine in place are often weakened or strained, because the often weakened or strained, because the front of the torso is carrying more weight. front of the torso is carrying more weight.

Doing chest opening, backward bending, Doing chest opening, backward bending, forward bending, and upside-down yoga forward bending, and upside-down yoga poses will strengthen arms, shoulders, and poses will strengthen arms, shoulders, and back, as well as teach these parts of your back, as well as teach these parts of your body to balance out the weight in front. body to balance out the weight in front.

Guts and MoreGuts and More Internal organs are growing and changing during this Internal organs are growing and changing during this

period and can become upset with diet changes or over period and can become upset with diet changes or over stimulation of nerves. stimulation of nerves.

Yoga helps to keep organs healthy despite everyday Yoga helps to keep organs healthy despite everyday stresses. It also assists in balancing out the mood stresses. It also assists in balancing out the mood swings and eliminating the body aches resulting from the swings and eliminating the body aches resulting from the hormonal imbalances experienced during sexual hormonal imbalances experienced during sexual maturing. maturing.

During this growth period, yoga is useful in easing the During this growth period, yoga is useful in easing the tension of tight muscles, tendons, and ligaments, and it tension of tight muscles, tendons, and ligaments, and it can also help to strengthen bones. Certain poses can also help to strengthen bones. Certain poses alleviate menstrual cramps (hooray!), and others work alleviate menstrual cramps (hooray!), and others work internally on clearing energy blocks that may cause internally on clearing energy blocks that may cause headaches, sinus problems, irritability or digestive headaches, sinus problems, irritability or digestive problems. problems.

The DealioThe Dealio

Yoga promotes unification of body and Yoga promotes unification of body and mind, and as you practice, it will increase mind, and as you practice, it will increase your awareness and your ability to look your awareness and your ability to look within, think for yourself, and trust yourself. within, think for yourself, and trust yourself.

The result is that you will feel more peaceful The result is that you will feel more peaceful and self-confident during a period of rapid and self-confident during a period of rapid change and be able to engage the world change and be able to engage the world with a more positive outlook. with a more positive outlook.

No Stinky People….Hygiene!No Stinky People….Hygiene! In yoga philosophy, the body is considered a temple to be In yoga philosophy, the body is considered a temple to be

treated with respect, understanding, and acceptance; but treated with respect, understanding, and acceptance; but dealing with the rapid physical changes of adolescence can dealing with the rapid physical changes of adolescence can be difficult at times. For instance, as girls undergo hormonal be difficult at times. For instance, as girls undergo hormonal changes and begin to experience the internal cleansing changes and begin to experience the internal cleansing process of the menstrual cycle, keeping the body process of the menstrual cycle, keeping the body clean clean and and free of odor is very important. As boys undergo the hormonal free of odor is very important. As boys undergo the hormonal changes leading to manhood, they often experience glandular changes leading to manhood, they often experience glandular secretions resulting in sweaty feet and underarms, which also secretions resulting in sweaty feet and underarms, which also require regular cleansing. require regular cleansing.

Frequent cleansing is necessary to keep the pores open so Frequent cleansing is necessary to keep the pores open so that the skin is able to release toxins freely. Bathing before that the skin is able to release toxins freely. Bathing before practicing yoga enhances the capacity of the pores to open practicing yoga enhances the capacity of the pores to open and expel toxins and excess oil through sweat glands. Yoga and expel toxins and excess oil through sweat glands. Yoga deep breathing exercises promote the process of internal deep breathing exercises promote the process of internal cleansing by improving circulation. An added benefit of yoga cleansing by improving circulation. An added benefit of yoga practice is the release of negative energy, which can block practice is the release of negative energy, which can block nadis (energy channels), glands, and pores. nadis (energy channels), glands, and pores.

Benefits of YogaBenefits of Yoga Elimination of lower back pain Elimination of lower back pain Glowing skin Glowing skin Increased confidence Increased confidence Lower blood pressure Lower blood pressure Weight loss (if your body needs it) Weight loss (if your body needs it) Improved posture Improved posture Increased energy Increased energy Clearer mind Clearer mind Less cravings for unhealthy habits (without much Less cravings for unhealthy habits (without much

effort....it just happens) effort....it just happens) Improved reactions to stressful situations (some quicker Improved reactions to stressful situations (some quicker

than others) than others) And the list goes on and on!And the list goes on and on!