Improvement Time
Beginners often wonder how long it will take before postures get easier. While there¡¯s no simple answer to that question, you will notice that if you practice consistently (on a daily or weekly schedule) rather than intermittently postures gradually become less difficult. If you find you hurt after practice, try doing shorter, more frequent sessions to improve your flexibility.
Six Branches
Hatha Yoga is the branch of yoga most commonly practiced in the West. It¡¯s basically the physical form of yoga with a focus on postures, breathing and meditation.
However, there are five other branches: Raja Yoga, Karma Yoga, Bhakti Yoga, Jnana Yoga and Tantra Yoga, each ascribes to a slightly different philosophy. For example, Raja Yoga is also known as classical yoga and its focal point is meditation.
Where to Practice
You can practice yoga anywhere, indoors or outdoors. All you need is a good flat surface and space to move without obstruction. A rug or yoga mat is helpful in providing a non-slip surface, but not absolutely necessary.
Benefits
Yoga increases flexibility, strength and endurance while calming the mind and improving concentration.
Before You Begin
Yoga may seem simple, but it is a powerful form of exercise.
So, as with any exercise program, you should consult with your doctor before you undertake a yoga program if you have any existing medical conditions or concerns.
Hatha Yoga Styles
Hatha Yoga is the most familiar type, particularly in the United States. It is basically physical yoga. But don¡¯t be confused by different names. There are several different styles of Hatha Yoga. Each style has characteristics that reflect a particular teacher or organization¡¯s approach to asanas. Some that you may have heard of are: Ashtanga Yoga, Iyengar Yoga, Kripalu Yoga and Sivananda Yoga. Remember that, though they have different names, they are still Hatha Yoga. It¡¯s just what they emphasize (breath, philosophy, sequence of movements, speed at which postures are performed, or a combination of factors) that distinguishes them.
Breathing
Yoga emphasizes full, complete exhalation. This is important to eliminate all stale air and to increase capacity for inhalation of more fresh air.
You should also inhale slowly filling the belly and then the chest, then pause briefly before exhaling completely.
Eight Limbs
Traditional yoga has eight steps, or limbs, for guidance in living a meaningful and purposeful life. They are: Yama, moral disciplines; Niyama, self disciplines; Asana, postures; Pranayama, breath control; Pratyahara, sensory withdrawal; Dharana, concentration; Dhyana, meditation; Samadhi, transcendence.
Avoiding Injury
There are two important aspects of any yoga practice that will help you avoid injury. First, remember to stretch gently before and during postures. Do NOT stretch too quickly or overextend yourself. Second, remember that, whenever possible, you should do pose/counterpose (for example, a backward bend followed by a forward bend). This will help stretch and balance muscles.
Who can do Yoga
Anyone ¨C young or old, at any level of fitness ¨C will benefit from yoga. Unlike other sports and fitness activities, yoga is non-competitive and does not cause stress to muscles or joints.