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Yoga: More Than Just a Hot New Trend

All the celebrities rave about yoga, your friends are doing it and now you’re ready to try it. But wait … what kind of yoga do you want to try? Are you physically up to the challenge? Do you know what you need to bring to the yoga studio? These are just a few of the many questions you need to consider before jumping into yoga.

What is Yoga?
Yoga is a Sanskrit word that describes how the soul can achieve a higher level of spirituality. The practice of yoga actually covers many different spiritual and physical rituals, from chanting to meditation to stretching.

Considered to be a Buddhist practice, traditional yoga consists of eight steps. Some of the steps are religious or lifestyle-related, but "sana" and "pranayama" are the ones most people think of when they hear the word "yoga." These steps revolve around the regulation of breathing and stretching postures.

Different Yoga Techniques
Within the practice of yoga, there are eleven major yoga styles. Here's a list of the most widely practiced types of yoga:

• Ashtanga (power yoga): stresses the rapid movement from pose to pose
• Hatha (beginner’s yoga): a gentle form of yoga
• Iyengar: focuses on body alignment and holding poses for long periods of time
• Vinyasa: concentrates on breathing patterns.

You may have heard of Bikram yoga. This is a style named after a popular Yogi, Bikram Choudhury. In Bikram yoga, people follow many of the principles of Iyengar yoga in an intensely heated room (up to 100° F). The purpose of the heat is to make you sweat, which cleanses the body of toxins.

Yoga Positions for Beginners
Beginners should start out slowly when practicing yoga and trying different yoga poses. Stretching should feel good and never painful. What makes many people enjoy yoga is its noncompetitive nature. Just go at your own pace and enjoy discovering the power of your body:

• Back/Neck Stretch: Lay on the floor on your stomach. Relax. Lift your upper body onto your elbows, keeping your abs and lower body on the floor. Straighten your neck and pretend there is a string on the top of your head holding you up straight. Breathe and return to a relaxed position. Repeat two to three times.
  
  
• Sitting Position: Sit on the floor with your legs crossed. Keep your shoulders back and your spine straight, making sure your hips are anchored to the floor. Take a few deep, slow breaths. As you inhale, lift your arms over your head. As you exhale, lower your arms. Repeat five times.
  
  
• Spine Stretch: Position your knees a little less than shoulder-width apart on the floor while keeping your palms on the floor and your arms straight. Let your back droop a little and take two deep breaths. On your third inhale, tuck your chin under and round your back into a "C" shape. As you exhale, return to your starting position. Repeat twice.

Many people find they have only a limited capacity to do even the most basic stretches at first. But over time, their flexibility increases. Don't give up if you have a difficult time doing these yoga positions for beginners.

Benefits of Yoga
Besides increased flexibility, people who do yoga regularly report a variety of health benefits. Some say they experience mental benefits: They find it easier to relax and concentrate and have a higher level of patience. Some even say they can sleep better.

These benefits of yoga may be related to yoga's physical aspects. Yoga can build strength in muscles and increase your lung capacity. Some of the poses and breathing practices also affect internal organs. Some people say this has benefits related to digestion.

Finding a Yoga Studio
When looking for a yoga studio, beginners would do well to rely on word of mouth recommendations. Perhaps a friend or coworker has some experience with a local teacher or studio. You may also find classes offered in local health clubs or gyms, community recreation centers and community colleges.

Beginners should always remember to start slow and build their ranges of motion. Tell the instructor that you are new to yoga. Good yoga teachers will pay special attention to you the first few classes to ensure you are learning the positions correctly and not trying to take on too much at once.

Even if some people begin doing yoga because it's hip and trendy, many stay with it because of the feeling of inner strength it creates. For many, the physical benefits are just an extra to be enjoyed.