•  Meditation: Health Benefits •  Power Yoga •  Stretching 101

The yoga most Westerners know is a movement technique -- a series of poses (called asanas) that emphasize stretching, attentive breathing, and relaxation. These comprehensive poses are part of a 5,000-year-old spiritual discipline and belief system (also called yoga) from India. The exercises alone promote physical and mental well-being; some improve flexibility and strength.

There are several different styles of yoga, including hatha, iyengar, and astanga, and each has a slightly different emphasis. Hatha yoga, the style most commonly taught in the West, includes stretching and breathing exercises, poses, and meditation or relaxation techniques. Most yoga classes focus on a few dozen hatha poses -- often borrowing from other styles as well. Iyengar yoga is more vigorous and intense, with poses that develop strength and aim for precise alignment of the spine and limbs. And astanga, or "power yoga," incorporates poses from hatha and other styles but is far more dynamic. Each pose is choreographed into a flowing sequence of moves that will definitely get your heart and muscles going. In fact, astanga not only limbers you up but also provides a full-blown aerobic workout.

Studies have shown that the attentive, controlled breathing cultivated in yoga can help short-circuit your body's fight-or-flight response, the keyed-up feeling you get during times of danger or stress. Regular yoga practice can also lower blood pressure, help ease headache and arthritis pain, reduce anxiety, and combat insomnia and other stress-related ills. What's more, because all styles of yoga make you more flexible, you're more likely to avoid injury--and you'll be able to keep up a wider range of activities.

Most classes have eight to 25 students and last 60 to 90 minutes. It's best to wear loose, comfortable clothing. Pads or props needed to enhance or modify poses are usually provided.

Once class starts, there's not much talking or socializing because that interferes with concentration. Classes generally start with a series of poses, each one held for a specific period of time. Your teacher will probably move around the room to check each individual's and suggest ways to improve their form. Classes typically end with a relaxation period to calm the body and clear the mind.

Check with local yoga studios, continuing-education programs at your local high school or college, your gym, or the YMCA. Most offer classes for all levels, from beginner on up. Contact the International Association of Yoga Therapists at http://www.iayt.org/site/contactus.php, or write 115 S. McCormick St., Suite 3, Prescott, AZ 86303, for listings in your area. Yoga teachers aren't certified, so make sure you go to a reputable studio.

Practicing yoga is generally safe, but take it easy in your first few classes; there's no reason to push beyond your limits. Also, if you have back, knee, or other physical problems, get the go-ahead from your doctor first, since some poses can aggravate injuries. And tell your teacher beforehand about any limitations or concerns you have, so he or she can help you with alternate or modified poses. If a particular pose is causing you pain, your instructor may be able to help you alter it so that you're more comfortable.

Further Resources

C. Norman Shealy , The Complete Family Guide to Alternative Medicine. Element Books, 1996.

Andrew Weil, M.D. Natural Health, Natural Medicine. Houghton Mifflin, 1995, 1998.

References

First published October 1, 1998
Last updated February 14, 2008
Copyright © 1998 Consumer Health Interactive and OneBody, Inc.

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