Yoga, an ancient practice originating from India, is now immensely popular worldwide. Nowadays, many schools urge children to opt for yoga classes for their physical and mental well-being. There is also an international Yoga Day celebrated on the 21st of June every year. It aims to spread awareness about the many benefits of incorporating yoga practice into our daily lives. There are campaigns that aim to enlighten people about yoga.
Yet many perceive yoga as merely a stretching routine. That’s why it is essential to unravel the deeper layers of this holistic discipline. Here, we will delve into the true essence of yoga and debunk common myths. We will also explore its numerous short and long-term benefits and highlight specific yoga poses that can significantly enhance physical and mental well-being.
What is Yoga?
Yoga, an ancient practice from India, transcends the mere realm of physical exercise. It delves into the profound union of mind, body, and spirit, fostering inner harmony and well-being. Rooted in Sanskrit, “Yoga” means union, denoting the integration of disparate elements into a cohesive whole.
Yoga encompasses an array of diverse practices, from the tranquil Hatha Yoga to the dynamic Vinyasa flow. Each style artfully blends postures (asanas), breath control (pranayama), and meditation (dhyana), fostering an introspective journey.
Through the ancient wisdom of yoga, practitioners gain physical strength, flexibility, mental clarity, and emotional stability. Regular yoga practice blossoms a profound sense of self-awareness, which unveils a pathway to self-discovery and a heightened connection to the universe.
What are the Myths about Yoga?
Though yoga is now a known practice worldwide, there are multiple myths associated with it. These undermine its benefits and act as barriers for people who can utilize yoga for better gains. Below, we bust a few myths popular about practicing yoga-
You Must be Flexible
One of the most prevalent misconceptions about yoga is that it demands extraordinary flexibility. While true yoga can make you extremely flexible once you stay consistent in practice, it is not a prerequisite to start practicing yoga. Yoga is inclusive and accessible to people of all body types and fitness levels. Also, every asana is highly customizable, which means that once you begin to learn under the guidance of a learned yoga teacher, they can modify the asana to suit individual needs.
Yoga isn’t a High-Intensity Exercise
Contrary to the belief that yoga is a slow and gentle exercise, there are numerous dynamic yoga styles, such as Vinyasa and Ashtanga. These involve flowing movements and can be physically demanding. These practices can elevate the heart rate, enhance endurance, and promote strength building.
Yoga Improves Only Physical Health
Though most people know that yoga can be beneficial for both body and mind, many still believe only in the physical benefits. Regular yoga practice doesn’t just make your body fit but also helps alleviate stress, anxiety, and all other disorders that may happen due to poor emotional well-being. A fit body paves the way to stable mental health and an optimistic attitude towards life.
Yoga Means Stretching
It is the same as thinking that one needs to be flexible to perform yoga. Most yoga asanas are about stretching various parts of our body. However, that doesn’t mean that yoga is all about stretching. It encompasses much more. Yoga involves mindfulness, breathing techniques, meditation, and various postures that not only stretch but also strengthen and balance the body.
Yoga is Always Spiritual
Most people associate yoga with Hinduism, hence adding a spiritual dimension to the act. Though yoga’s spiritual dimension is indeed one aspect, it is not obligatory for everyone. Yoga can be a secular practice focused on improving physical health and mental clarity without any spiritual connotations. Therefore, do not bypass yoga practice just because the faiths don’t align.
What are the Short-Term Benefits of Yoga?
Every time we add a new exercise to our routine, everybody asks us to wait for the results. However, this isn’t the case with yoga. Once you begin a yoga practice, you can instantly feel the difference. There are multiple short-term benefits of yoga that show up within a week of practice. Below are a few well-known ones among them-
Reduces Back Pain
Back pain is a common issue for most of us, thanks to our jobs and sedentary lifestyles. If you invest 30 minutes of your day to perform yoga, you can quickly get rid of this demon. Yoga’s focus on alignment, core strength, and flexibility can alleviate back pain caused by sedentary lifestyles or incorrect posture.
Yoga has multiple asanas that help an individual to regulate their breathing. Mindful breathing and relaxation techniques in yoga help reduce stress and also promote a sense of calm and tranquillity.
Sleep is essential for a fit body and mind. However, with our busy schedules, getting long, uninterrupted sleep seems to be a rare treasure. However, yoga can help you on that front, too. Practicing yoga has been linked to improved sleep quality and can be beneficial for those suffering from insomnia or sleep disturbances.
Another impact of an unhealthy lifestyle is inflammation, which will cause multiple diseases in the future. However, there are many yoga postures and breathing exercises to reduce inflammation in the body, contributing to overall well-being.
Improves Body Posture
Yoga postures require an individual to move the body in an accurate way. These encourage awareness of body alignment, leading to better posture and reduced strain on muscles and joints.
Elevate Brain Functioning
Our bustling lives make concentration and focus a forgotten trait. However, with regular meditation and pranayama, yoga enhances cognitive function, memory retention, and mental clarity.
Yoga’s gentle movements and stretches can alleviate pain in various parts of the body, providing relief to those with chronic pain conditions.
Improves Blood Flow
Yoga includes poses that promote blood circulation, benefiting cardiovascular health and reducing multiple ailments.
What are the Long-Term Benefits of Yoga?
Like any other exercise, yoga practice also has many advantages that are visible after a month or years of consistency. These completely transform one’s body and mind, making you a better person both physically and mentally. Below are a few of them-
With a life where it’s painful to even raise a finger, you bring forth an opportunity for you to be flexible and unravel a better side of your body. Every yoga pose helps to properly stretch your body, which eventually makes it extremely flexible. Consistent yoga practice gradually enhances flexibility, making daily movements easier and reducing the risk of injuries.
The most important objective for the present generation is to build muscles through hefty workouts. However, you do not really need to spend a bomb in the gym for it. Yoga involves bodyweight exercises that engage muscles, leading to improved strength and endurance over time.
Diseases are more common than earlier. The main reasons are our changing ecosystem, lazy lifestyle, and the advent of technology that makes us sedentary. In such a scenario, it’s crucial to work on our immunity so as to save ourselves from all the deadly diseases that keep visiting our planet. Yoga practice helps achieve better immunity levels. It’s because of stress reduction and promoting overall well-being.
Lowers Blood Pressure
High blood pressure or hypertension is a lifestyle disease that is now common for people in their 30s. Yoga can help overcome it. Pranayama and relaxation techniques in yoga decrease blood pressure, benefiting heart health.
Improves Mental Health
Yoga’s mindfulness aspects aid in managing anxiety, depression, and other mental health conditions, fostering emotional balance.
Develops Stronger Bones
Weight training is a common term for increasing our bone strength. Most people opt for costly gym subscriptions for the same because of the myth that yoga can’t provide a high-intensity workout. Weight-bearing yoga poses help stimulate bone density and can be beneficial in preventing osteoporosis.
Yoga Poses to Boost Physical and Mental Health
Since we are now aware of many physical and mental benefits of imbibing yoga in our lifestyle, let’s look at a few asanas that aid both body and mind.
Vrikshna (Tree Pose)
The Vrikshna asana strengthens legs, improves balance, and cultivates focus and concentration. Here is how to do it-
- Stand with feet together, grounding firmly.
- Shift weight onto one leg and bring the sole of the other foot to the inner thigh or calf, avoiding the knee.
- Extend arms overhead, palms together.
- Find a focal point and balance for several breaths.
Balasana (Child’s Pose)
The Balasan or child’s pose relieves stress, stretches the back, and promotes relaxation. You can do it in the following manner-
- Kneel on the floor with toes touching and knees apart.
- Hinge at the hips and then proceed to lower the torso forward, resting the forehead on the mat.
- Extend arms forward or alongside the body with palms facing up.
- Breathe deeply, surrendering into the pose.
The Setu Bandhasans strengthen the back, open the chest, and energize the body. Here is how to perform it-
- Lie on your back and keep your knees bent.
- Feet flat on the floor with hip-width apart.
- Press your feet into the mat.
- Lift the hips, creating a straight line from shoulders to knees.
- Clasp hands beneath the body and roll shoulders underneath, lifting the chest.
- Hold the pose, breathing steadily.
Paschimottanasana (Seated Forward Bend)
The Paschimottanasana stretches the hamstrings, improves flexibility in the spine, and calms the mind. Here are the steps to perform the asan and relive its benefits-
- Sit with your legs extended in front of you.
- Inhale, lengthen the spine, and exhale while hinging at the hips to reach forward.
- Hold onto your feet or shins, maintaining a straight back.
- Relax into the stretch with each breath.
Marjaryasana-Bitilasana (Cat-Cow Pose)
The Marjaryasana-Bitilasana Mobilizes the spine, releases tension in the back, and improves spinal flexibility. Follow these steps to perform it for the best benefits-
- Begin on all fours with wrists directly under the shoulders
- Keep your knees under your hips.
- Inhale, arch the back, lift the head, and tilt the pelvis upward (Cow Pose).
- Exhale, round the spine, tuck the chin, and tuck the pelvis under (Cat Pose).
- Flow between these poses with each breath.
Yoga is a multifaceted practice that extends well beyond the stereotype of a mere stretching routine. Its profound benefits encompass physical strength, mental clarity, and spiritual growth. It’s essential to look at yoga as a practice that brings goodness to body and mind. We need to embrace yoga with an open mind. Finding someone who has years of experience in yoga can help you overcome the myths and perform yoga in a way to gain its maximum benefits. So, roll out your mat, breathe deeply, and embark on a journey of self-discovery through the ancient wisdom of yoga.
Disclaimer: Yoga has multiple benefits. However, you must know the right way to perform the asana so you get those benefits. If not, it can lead to injuries. Therefore, always consult your yoga master to embark on this journey slowly, steadily, yet consistently.