Yoga has more to do than burn calories and tone muscles. It’s a total mind-body workout that combines strengthening and stretching poses with deep breathing, meditation, or relaxation. The Vedas and the Bhagavad Gita celebrated yoga as an important philosophical aspect, but the Patanjali Yoga Sutras, written sometime in the second century B.C., presented the first real test.
Patanjali wrote that there are eight limbs, or steps, of yoga:
- Yama refers to the ethical standards of yoga, such as not harming others and being truthful.
- Niyama refers to guidelines of self-discipline, including cleanliness and the study of yogic philosophy.
- Asana refers to physical exercise.
- Pranayama refers to breath control as a means of linking mind and body and releasing internal stores of energy.
- Pratyahara refers to transcending the physical world and drawing attention within one’s body.
- Dharana refers to concentrating on just one thing.
- Dhyana refers to meditating on nothing at all, a step beyond focusing on just one thing.
- Samadhi refers to the ultimate goal of yoga a state in which a person transcends the self and realizes interconnection with the divine and all other living things.
Intensity Level: Varies with Type
The intensity of your yoga workout depends on which form of yoga you choose. Techniques like hatha and iyengar yoga are gentle and slow. Bikram and power yoga are faster and more challenging.
Areas It Targets
Core: Yes, yes. There are yoga poses directed at just about any core muscle. Do you want to tighten the love handles? Then put yourself on one arm to make a side plank. In order to really burn out the middle of your abs, you can make a boat pose in which you balance your “sitting bones” (bone prominences at the base of your pelvic bones) and hold your legs up in the air.
Arms: Yes, yes. For yoga, you ‘re not developing arm strength for free weights or equipment, but with the weight of your own body. Some poses, like a plank, spread your weight equally between your arms and your legs. Others, like the cranes and crows, threaten your muscles even more by letting them carry your entire 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.
Type For YOGA
Flexibility: Yes. Yoga poses stretch your muscles and increase your range of motion. With regular practice, they’ll improve your flexibility.
Aerobic: No. Yoga isn’t considered aerobic exercise, but the more athletic varieties, like power yoga, will make you sweat. And even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health.
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.
Sport: No. Yoga is not competitive. Focus on your own practice and don’t compare yourself to other people in your class.
Low-Impact: Yes. Although yoga will give you a full-body workout, it won’t put any impact on your joints.
Benefits Of YOGA
Yes yoga is beneficial for all the age groups, and yes you don’t have to restrict your self doing yoga if you have diabetes, high blood pressure, low blood pressure, arthritis, Asthama, etc even it’s better to do yoga to relieve your pain, tension, stress.