The Sanskrit word yoga has many meanings, and is derived from the Sanskrit root "yuj", meaning "to control", "to yoke" or "to unite".
Yoga has many benefits. Better balance is one of them.
Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation.
But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength, posture and balance.
Other health benefits of yoga are better breathing habits, less stress, increased focus and concentration (learning and memory) improved mood and a healthier heart. The practice of yoga is also known to relieve symptoms of asthma, back pain, arthritis, insomnia, depression, anxiety and multiple sclerosis.
How to start a yoga practice
A beginner yoga practitioner should master four important elements of yoga practice. This elements are: Breathing, meditation, basic postures and relaxation.
In this article we present the first two elements, breathing and yoga meditation. The next two elements, basic postures and relaxation, are covered in the article Yoga poses as a normal continuation to this introduction.
Correct breathingThe first step is to take up your breathing as an exclusive object of attention; and focus your attention on the sensations produced as the lungs, naturally and without interruption, fill up and empty themselves.
Our natural tendency is to hold the breath or use stress induced breathing while holding a posture. This creates stress in the body. To create relaxation, breathe slowly and deeply.
The 3 part breath or complete breath is nourishing, calming and relaxing. It can be used in most of the poses and while meditating. It is called the three part breath because you are actively breathing into three parts of your abdomen.
The first position is the low belly (on top of or just below the belly button), the second position is the low chest (lower half of the rib cage), and the third position is the low throat (just above the top of the sternum). The breath is continuous, inhaled and exhaled through the nose.
- The inhalation starts in the first position, the low belly; then moves to the second position, the low chest; then to the third position, the low throat.
- The exhalation starts in the low throat, moves to the low chest, and finishes in the low belly.
- When you start practicing, you may want to individually isolate the movement in each position, using the hands. When you have a good feel for the breath moving in and out of each position, practice without the hands.
- Eventually relax the effort and breathe into the three positions gently, feeling a wave of breath move up and down the torso.
Meditation in the Easy poseSit up tall with the spine straight, the shoulders relaxed and the chest open. Rest the hands on the knees with the palms facing up. Lightly touch the index finger to the thumb. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. Allow the eyes to lightly close.
Breathe slowly, smoothly and deeply in and out through the nose. Let the inhale start in the belly and then rise gently up into the chest. As the breath slows and deepens, let go of any thoughts or distractions and allow the mind to focus on the breath. Feel the breath as it moves in and out of the body, feeling it move through the nose, throat, windpipe and lungs. Feel the body as it rises and falls with each breath. Bring as much of your awareness and attention to your body and breath as possible with each moment. As the thoughts return to the mind, let them go, and return the focus back to the body and breath.
Other articles in this series:
- Yoga poses Intro
- Yoga poses II
- Yoga and flexibility
External References (open in new window):
- Yoga basics; Timothy Burgin.
- The yoga journal; Cruz Bay Publishing, Inc.
- Yoga; The holistic Care.
- The Health Benefits of Yoga; WebMD.
- Acrocore yoga and fitness; Andreas Fetz.
- The Practical Sanskrit Dictionary; Apte, Vaman Shivram.
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