Yoga Workout

Yoga was traditionally used as a part of Buddhist and Hindu meditation. The goal was to control the mind and body. Current western culture generally practices Hatha Yoga. Instead of long meditation, this form of yoga seeks to heal the mind through the body by using different 'asanas' or positions. While some individuals perform yoga to heighten their spiritual awareness, others focus on the physical and stress reducing benefits.

Yoga has been proven to be beneficial in enhancing the health and wellness from both the physical and mental aspects. For instance, yoga is an excellent exercise type for reducing stress levels and calming and centering the mind.

In addition, yoga also promotes increases in muscular strength, core development, flexibility, increased joint range of motion, coordination, balance and increased blood circulation throughout the body. Posture is improved which helps to alleviate, reduce, or prevent back problems. Hand-eye coordination, in some individuals, can be improved. Overall body strength will be improved through regularly performing a yoga routine and can assist in safely and effectively reducing excess body weight. Finally, yoga is beneficial in assisting in the reduction of cholesterol level.

Cost: $30 to $200

Yoga is usually a very cheap activity to begin. Your only true equipment requirement for most types of yoga is a comfortable mat, but you might incur other costs with classes or a private instructor.

Activity Locations: Home or Gym

Yoga is often practiced in a class setting or at a gym with a private instructor. However, yoga can be and often is practiced at home.

Types of Movements

A yoga routine involves many different asanas. There are over 60 basic postures used in beginning classes with over 130 variations. The number of actual asanas is infinite. Seated postures, standing postures, and lying postures are all used. While holding an asana, a person should try to remain as relaxed and poised as possible. Focus on breathing is often used to help people relax as well as to improve concentration. Generally, it is not encouraged to practice yoga on a full stomach.

Force should never be used to accomplish a pose. It is also important to move into Child’s Pose if the body becomes stressed or tense. This pose is a very relaxed position with the knees on the ground and the body and arms stretched as far forward on the floor as possible with the sit bones still on the heels.

Yoga poses should be used to stretch all muscle groups. Different poses work for different groups and the poses should be targeted at the muscles groups that feel the most uptight to the individual.

Mental and Physical Requirements

The wide variety of types of yoga available make it the perfect exercise option for many people, even pregnant women and those recovering from an injury. Mentally, you should be open to some of the spiritual concepts inherent in yoga to gain the maximum benefits from the exercises.

Equipment Requirements

• Yoga Mat
• Yoga Straps
• Yoga Blocks
• Exercise Ball
• Comfortable Clothes

Mental and Physical Benefits

• Improved Mood
• Reduced Anxiety
• Decreased Stress
• Improved Self-Esteem
• Improved Focus

• Weight Loss
• Improved Immune System
• Better Cardiovascular Function
• Increased Resilience
• Decreased Blood Pressure

Aerobic Effect

While there are a few styles of yoga that significantly elevate the heart rate, in general, yoga is an anaerobic form of exercise. However, there is an increase in the oxygenation levels within the blood due to the controlled and deep breathing exercises that are performed. Although the oxygen levels within the blood are elevated, most yoga styles do not significantly increase the heart rate, especially for an extended period of time.

A yoga mat is an essential item when regularly practicing yoga. The yoga mat not only provides additional comfort, but will also prevent a person from slipping on a hard floor or carpeting when performing the various poses and movements.

Yoga blocks can also be used to assist beginners in performing certain poses until they acquire the flexibility to perform them on their own. Yoga balls and stretching straps are also common equipment used when performing yoga.