The term yoga comes from a Sanskrit word meaning immanence and unity. Traditionally, yoga is the individual’s method of unification with Divine, Universal Spirit, or Cosmic Consciousness. Physical and mental exercises are designed to help achieve this goal, called self-transcendence or enlightenment. At the physical level, yoga postures called asanas are designed to strengthen, strengthen and align the body. These postures are made to increase blood flow to all organs, glands and tissues in order to make the spine flexible and healthy and healthy all body systems. On a mental level, the yoga mind uses breathing techniques (pranayama) and meditation (dyana) to silence, brighten and discipline. However, experts say that yoga is not a religion,
Classical yoga is divided into eight branches, each part of the whole system, for physical and mental health. Its four arms relate to mental and physical exercises aimed at harmonizing the mind with the body. The other four arms are about the different stages of meditation. There are also six main types of yoga; they all use different techniques for this while they aim at health and compliance. These; hatha, raja, karma, bhakti, jnana and tantra are yoga. Hatha yoga is the most common type of yoga practiced in America, and it is a highly developed system of approximately 200 physical postures, movements and breathing techniques designed to bring the body to optimal health. Yoga philosophy believes that breathing is very important for health as it is the source of prana or life force, and in hatha yoga, pranayama, which literally means breath science or control, is used. Hatha yoga was originally developed as a system that will make the body strong and healthy enough to provide mental awareness and spiritual enlightenment.
There are many different hatha yoga schools in America; the most common are Iyengar and Ashtanga yoga. Iyengar yoga was developed by BKS Iyengar, which is considered one of the most important innovative yogis living worldwide. Iyengar yoga attaches great importance to form and alignment and uses traditional hatha yoga techniques in the form of new methods and series. Iyengar yoga may be suitable for physical therapy because it allows the use of straps and blocks to make it easier for people to do their yoga postures. Ashtanga yoga is a heavier program that uses fluent and dance-like hatha stance series to create body-purifying body temperature through sweating and deep breathing.
Other types of yoga show some ideas that penetrate yoga. Raja yoga tries to bring clarity and discipline to the mind through meditation, simplicity, and non-commitment to worldly things and desires. Mixed yoga places importance on serving others, philanthropy, not being aggressive and harming others as a tool of awareness and peace. Bhakti Yoga is the way of devotion and love to God or the Universal Spirit. Jnana is practicing and developing yoga, knowledge and wisdom. Finally ,tantra yoga is the way of self-awareness, including sacred and vital sexual awareness through religious rituals.
A typical yoga routine consists of a series of physical postures or asanas; Asanas are designed to work all parts of the body with increased circulation, paying particular attention to making the spine flexible and healthy. Hatha yoga asanas use three basic movements: bending forward, bending back, and twisting. Each asana has received names such as saluting the sun, cobra, grasshopper, plow, bow, eagle, and tree, according to what it reminds of posture. Every posture; It consists of stages for entering and exiting the posture, each requiring proper form and alignment. The posture is maintained for some time depending on the strength and endurance level of the person, and since proper breathing is another basic principle of yoga, the practitioner is generally aware of when to breathe and exhale at certain points of each posture. Breathing should be deep and performed through the nose. The mental concentration that improves awareness, balance and posture is also very important in every position. If one of the aims of the posture series is deep relaxation, there is also a position to meditate during the yoga routine.
Yoga routines can last from 20 minutes to 2 hours or more; it would be good to devote 1 hour to perform a series of meditations and postures. Depending on the teacher and school, some yoga routines can be as heavy as the toughest workouts, while others rely only on flexing and aligning the body while keeping the breathing and heart rate slow and steady. When yoga is practiced as a daily discipline, the best results are achieved, and when yoga is a life-long exercise routine, it is possible to perform rather deeper and more difficult positions to adapt the practitioner.aspects of yoga that makes it attractive and encouraging for many people.
Yoga is usually learned better than a yoga teacher or physical therapist, but it is also simple enough to learn the basic principles from numerous books on the subject. Yoga classes are usually inexpensive, and students can learn basic postures in just a few lessons. When yoga is part of a physical therapy program, its cost can be reimbursed by the insurance.
The Origin of Yoga
Yoga was born in ancient India and is one of the longest-standing philosophical systems in the world. Some scholars estimate that yoga dates back 5000 years; It depicts yoga postures in detail in India and BC. Artifacts belonging to the past were found in 3000. Yoga masters (yogis) say yoga is an advanced wellness science that has been tested and perfected all these years. America met yoga when Swami Vivekananda, an Indian yogi in the late 1800s, gave a conference on yoga in Chicago. Yoga gradually started to gain followers and spread in the 1960s, when the interest in Eastern philosophy increased. Since then, in the U.S., there has been a huge exchange of information about yoga, many students go to India to learn yoga, many Indian masters go to the USA to teach yoga; As a result, several schools have been established. Today, yoga is still evolving and it has become easier to find yoga teachers and practitioners all over America and in many parts of the world. The latest Roper survey by the Yoga Journal suggests that 11 million Americans at least occasionally do yoga; He found that 6 million Americans regularly practice yoga. Yoga stretches are used by physical therapists and professional sports teams, and the benefits of yoga are touted by movie stars and executives on the Fortune 500 list. Yoga and its techniques are studied in many prestigious medical faculties; it is also promoted as proven therapies for disease and stress. Some medical schools, such as UCLA,
The Benefits of Yoga
Yoga is used to relieve high blood pressure, high cholesterol, migraine headache, asthma, shallow breathing, back pain, constipation, diabetes, menopause, multiple sclerosis, varicose veins, carpal tunnel syndrome and many chronic diseases. At the same time, its ability to promote relaxation and reduce stress has been researched and validated. On the other hand, some researchers question the claims that yoga is useful for conditions such as carpal tunnel syndrome.
Yoga is increasingly recommended in Europe and the United States for dysmenorrhea, premenstrual syndrome, and pre-menopausal disorders. Yoga can also provide the same benefits as any well-designed exercise program to improve overall health and endurance, reduce stress, and improve problems brought by sedentary lifestyles. Yoga also has the advantage of being a low-impact activity that uses only gravity as resistance; this makes yoga an excellent physical therapy program. Some yoga postures can be used to safely strengthen and balance all areas of the body. In a study published at the end of 2002, recent findings on the benefits of yoga for the cardiovascular and musculoskeletal system are summarized. This review of yoga,
Much research has been done on meditation and its benefits in reducing stress-related health problems have been confirmed. In Harvard cardiologist Herbert Benson’s book The Relaxation Response, it is stated that meditation and relaxing breathing techniques may have a counter-stress effect by reducing blood pressure and other stress symptoms. Many studies since then have shown the benefits of meditation on stress reduction and overall health. Currently, the American Medical Association is recommending meditation techniques before drug treatment as the first step for borderline hypertension cases. Some studies in 2002 have shown that yoga meditation is effective in lowering serum cholesterol and blood pressure.
Modern psychological studies have shown that even mild facial expressions can cause changes in the involuntary nervous system that yoga already uses the mind / body connection. That is, yoga, physical posture and alignment can affect a person’s mood and self-esteem; it involves the idea that the mind can be used to shape and heal the body. Yoga practitioners claim that strengthening mind / body awareness will provide final improvements in all areas of one’s life.
Preparation for Yoga
People of all ages and all kinds of health problems can do yoga, but not every person should try every posture. Yoga is also a very easy exercise type; all you need is a flat floor surface wide enough to stretch, a mat or towel, and enough space to lift the arms above the head. It is a suitable activity for people who cannot go to gyms, do not like other types of exercise or have a very busy schedule. Yoga should be done with empty stomach, teachers recommend waiting at least 3 hours after eating to do yoga. In addition, loose and comfortable clothing should be worn.
Things to Consider in Yoga
People who are injured or have health problems or spine problems should consult a doctor before starting yoga. People with health problems should find a yoga teacher who is familiar with the current problem and is ready to pay particular attention to the person. Pregnant women can also do yoga, but they should always be guided by an experienced teacher. Some yoga postures should not be done in case of high fever or during menstruation. Beginners should be careful and concentrated while doing their yoga postures, and they should not stretch too early too soon, as this can result in injury. Some upside-down and full lotus postures, such as full lotus, can be difficult and require endurance, flexibility and gradual preparation; so beginners should get help from a teacher before trying them.
Proper stretching and alignment should always be maintained during stretching and posture, and posture should be terminated when pain, dizziness or fatigue is felt. The mental content of yoga is as important as physical postures. Breath awareness and concentration should not be neglected. Yoga should be done with an open, calm and non-critical mind. When a person flexes into a yoga position, this is an intention to accept and work on their own limits. Impatience, self-criticism, and comparison of one’s self with others do not help in this self-awareness process. It is best to work with an experienced teacher when practicing breathing (pranayama) and meditation (dyana) because these powerful techniques can lead to dizziness and discomfort when applied incorrectly.
Beginners reported that they sometimes experience muscle pain or fatigue after yoga, but these symptoms diminish over time with practice.
Research and General Acceptance
Although yoga was born in a very different culture than the modern West, it has been accepted by Westerners and its practice is spreading rapidly. Most yogis are puzzled by the rapid spread and popularization of the yoga, especially in the U.S., considering the legend that yoga has been secretly transmitted from generation to generation by a handful of followers. There may still be some resistance to yoga, because Western people who are active and busy sometimes find it difficult to believe that an exercise program that requires them to slow down, concentrate and breathe deeply may be more effective than exercises such as lifting or running. Nevertheless, ongoing research in important medical schools shows the effects of yoga on general health and specific problems,
Training and Certification
Many different yoga schools have emerged in the West, and beginners must try these to find the most suitable program for them. Hatha yoga schools give importance to classical yoga postures, while raja yoga schools focus on mental discipline and meditation techniques. Also, there are no generally accepted standards for yoga teacher certification in America. Some schools license after a busy few days, while others require years of work before becoming a licensed teacher. Beginners should research teachers who are careful and respectful in their teachings and be wary of teachers who encourage postures when they are not yet ready.