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Yoga is a system of spiritual, mental and physical training that is suitable for people of all ages. It calms the mind, attuning us to the environment, and concentration and mental clarity are enhanced, thus reducing stress and anxiety. Yoga helps people feel calmer and more relaxed, as well as being mentally alert and energetic. Although yoga is an excellent form of self-help therapy, you would be well advised to begin by attending a course of classes run by a qualified teacher. You can find yoga classes in cities and towns all over the world. Very little is needed by way of equipment, and a yoga session can be effective even the sessions are only for short periods of time. It is however, more beneficial if you can manage daily sessions of 30 minutes or an hour. It is recommended that sessions take place either in the morning or evening. Allow three hours to pass after consuming a meal before you practice yoga. Do not take a bath or shower for at least a half-hour before or after practice.
The word Yoga is derived from the Sanskrit for union, and all forms of yoga have as their aim the realization of oneness with the universe. Yoga originated in India more than 5,000 years ago, and played an integral part in the growth of Hinduism, Buddhism, and Indian civilization as a whole. Yoga was first introduced to the West in the 19th century, when translations of Hindu texts began to appear. However, it was not until the second half of the 20th century that yoga began to attract serious attention among people searching for alternative health.
As it is practiced in the West, Yoga is usually thought of as a system of exercises and breathing techniques, sometimes allied to meditation. The physical exercises are a series of slow, gentle and painless stretches that gradually may increase in complexity as the student becomes stronger and more flexible. For Westerners, it is not so much a form of therapy as a means of achieving a sense of physical and mental well-being. Nevertheless, there is a mass of evidence to show that yoga can have a beneficial effect on a variety of conditions, for example, high blood pressure, and specific exercises are becoming increasingly popular in the treatment of a number of different diseases.
Yoga's purpose is to strengthen the body and make it more flexible, as well as awaken the spirit - in effect, to provide a physical, mental and spiritual system of health. Yoga improves posture; increases the intake of oxygen, and enhances the functioning of the respiratory, digestive, endocrine, reproductive, and elimination systems. It does this through physical poses (asanas), breathing techniques and meditation practice. It is a very profound subject and although the exercises are hard work, yoga is gentle because your mind and heart are involved. When the exercises and postures are practiced regularly, it tones muscles and improves posture, movement and balance. Yoga can help reduce blood pressure and improve the efficiency of the lungs. People of all ages can do yoga, and the asanas can even be adapted for people with disabilities or special needs. Almost anyone can benefit from yoga, including the elderly, children, pregnant women, and those with chronic health problems. However, people with health problems should not perform certain movements.
An important aspect of yoga is the belief in prana (life force), which is the universal energy that gives structure and form to matter, life and spirit. We participate in the flow of prana when we breathe, hence breathing that is consciously modified plays an important part in the practice of yoga. Yoga breathing exercises, Pranayama, are fundamental to inner harmony and health. The exercises of yoga are all designed to direct the flow of prana (life force) and to release the body's internal energy to create spiritual awareness. The poses, meditation and breathing are only a small part of the philosophy.
The form of yoga most widely practiced in the West is based on the principles of hatha yoga. Westerners tend to think of yoga as being something only for the body, although actually it also involves the mind, emotions and body, which can contribute to the health of a human being. There are many different forms of yoga, known as paths--each with its own methodology and emphasis. However, in practice, the different forms merge together--one leading to or complementing another--and it is rare for serious students of yoga to find themselves restricted to a single path. The main traditional paths of yoga, besides Hatha yoga, are Ashtanga yoga, Tantra yoga, Kundalini yoga and Mantra yoga. Other forms of yoga include Raja yoga, which focuses on mind control; Inana yoga, which concentrates on intellect and understanding; Karma yoga, which focuses on moral action; and Bakti yoga, which is devotional service.
There are so many facets of yoga. Some basic yoga stretches include Standing on one leg -- which helps you to focus. Stand tall and straight, bend your right knee and place your foot as high as possible on the inside of your left thigh, toes pointing down. Extend your arms at shoulder level with palms facing downwards and stretch into your fingertips. Make sure your left leg is straight and strong, toes spread. Keeping spine straight and shoulders relaxed; bring your palms together in front of you, in a praying position, with elbows at 45 degrees. Take a few deep breaths then repeat on the other side. If you wobble too much, stand near a wall or chair for better balance. For a whole body stretch -- lie on the floor, bend your knees; stretch your arms behind you to lengthen the upper back as hard as you can without arching. Now straighten your legs and hold for as long as you can, breathing normally. While almost all exercise can be beneficial, practicing yoga ultimately leads you toward long-term health and well-being.
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