Yoga does more than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing and meditation or relaxation.
There are more than 100 different forms of yoga. Some are fast-paced and intense. Others are gentle and relaxing.
Examples of different yoga forms include:
• Hatha. The form most often associated with yoga, it combines a series of basic movements with breathing.
• Vinyasa. A series of poses that flow smoothly into one another.
• Ashtanga. A series of poses, combined with a special breathing technique.
• Yin. A type of yoga that uses props like blocks, straps, and chairs to help you move your body into the proper alignment.
Areas It Targets
Core: Yes. There are yoga poses to target just about every core muscle. Want to tighten those love handles? Then prop yourself up on one arm and do a side plank. To really burn out the middle of your abs, you can do boat pose, in which you balance on your “sit bones” (the bony prominences at the base of your pelvic bones) and hold your legs up in the air.
Arms: Yes. With yoga, you don’t build arm strength with free weights or machines, but with the weight of your own body. Some poses, like the plank, spread your weight equally between your arms and legs. Others, like the crane and crow poses, challenge your arms even more by making them support your full body weight.
Legs: Yes. Yoga poses work all sides of the legs, including your quadriceps, hips, and thighs.
Glutes: Yes. Yoga squats, bridges, and warrior poses involve deep knee bends, which give you a more sculpted rear.
Back: Yes. Moves like downward-facing dog, child’s pose, and cat/cow give your back muscles a good stretch. It’s no wonder that research finds yoga may be good for relieving a sore back.
Flexibility: Yes. Yoga poses stretch your muscles and increase your range of motion. With regular practice, they’ll improve your flexibility.
Strength: Yes. It takes a lot of strength to hold your body in a balanced pose. Regular practice will strengthen the muscles of your arms, back, legs, and core.
Low-Impact: Yes. Although yoga will give you a full-body workout, it won’t put any impact on your joints.
Is It Good for Me If I Have a Health Condition?
Yoga is a great activity for you if you have diabetes, high blood pressure, high cholesterol, or heart disease. It gives you strength, flexibility, and mind-body awareness. You’ll also need to do something aerobic (like walking, biking, or swimming) if you’re not doing a fast-moving type of yoga.
If you have high blood pressure, diabetes, or heart problems, ask your doctor what you can do. You may need to avoid certain postures, like those in which you’re upside down or that demand more balance than you have right now. A very gentle program of yoga, coupled with a light aerobic activity like walking or swimming, may be the best way to start.
Do you have arthritis? Yoga can help you stay flexible and strong without putting added stress on your joints. You get the added benefit of a mind-body approach that can help you relax and energize.
If you’re pregnant, yoga can help keep you relaxed, strong, and in shape. If you’re new to yoga or have any health or pregnancy related problems, talk to your doctor before you give it a try. Look for an instructor who’s experienced in teaching prenatal yoga.
You’ll need to make some adjustments as your baby and belly grow and your centre of gravity shifts. After your first trimester, don’t do any poses that have you lying on your back. And don’t try to stretch any further than you did before pregnancy. Your pregnancy hormones will loosen up your joints and make you more likely to get injured.