What is yoga?
Yoga, derived from the Sanskrit word meaning "union," is a spiritual practice
that uses the body, breath, and mind to energize and balance the whole person. Yoga began
nearly 5,000 years ago as part of the Hindu healing science known as Ayurveda. Today,
approximately six million Americans practice yoga regularly.
As the different connections between the mind and body were explored, various branches
of yoga developed. These include:
- Raja Yoga—known in India as "the royal (raj) road to
reintegration." The goal of this type of yoga is to blend the four layers of self: the
body, the individual consciousness, the individual subconsciousness, and the universal and
infinite consciousness. Raja yoga, being most concerned with the mind and spirit, places its
emphasis on meditation.
- Hatha Yoga—the most popular form of yoga practiced in the United States
today. Emphasis is placed on physical postures or exercises, known as asanas, with
the goal of balancing the opposites in one's life. During Hatha yoga sessions, flexing is
followed by extension, a rounded back is followed by an arched back, and physical exercises
are followed by mental meditations.
- Jnana Yoga—emphasizes deep contemplation. Practitioners seek Jnana,
or "wisdom," through meditation. The goal of this form of yoga is to be one with
God.
- Karma Yoga—based on the philosophy that "yesterday's actions determine
today's circumstances." Practitioners of Karma yoga make a conscious decision to
perform selfless acts of kindness. By making today's actions positive, they hope they can
improve tomorrow's circumstances for both themselves as well as others.
- Bhakti Yoga—the goal of this form of yoga is to take all of the love in
one's heart and direct it to God. By worshiping God, the practitioner becomes filled with
respect for all life and is encouraged to be sacrificial and to treat others generously.
- Tantra Yoga—like practitioners of Tantra yoga seek to balance the opposites
in their lives. They also try to break free of the "six enemies" (physical
longing, anger, greed, vanity, obsession, jealousy) and the "eight fetters"
(hatred, apprehension, fear, shyness, hypocrisy, pride of ancestry, vanity of culture,
egotism) by using discipline, training, and rituals.
How does yoga work?
Scientists don't know exactly how yoga produces its healthful effects. Some say it
works like other mind-body therapies to reduce stress, and others believe that yoga
promotes the release of endorphins (natural painkillers) from the brain.
All of the branches of yoga previously mentioned include three major techniques:
breathing, exercise (asana), and meditation. These three techniques have been shown to
improve health in many ways:
- Breathing lessons—in yoga, breathwork is known as pranayama. Pranayama
increases blood circulation, which brings more oxygen to the brain, and enlarges lung
capacity, as lung tissue becomes more elastic and the surrounding muscle more flexible.
Getting ample air into our lungs helps us to feel alert and focused.
- Asanas—known to enhance strength, flexibility, and balance. Some asanas are
designed to massage the internal organs, improve circulation, hormone function, digestion,
and other body processes. The Plow, for example, is a basic posture used in Hatha yoga in
which you lie on your back (arms at sides, palms down) and stretch your legs overhead until
your toes touch the floor. This posture is believed to stimulate the thyroid and parathyroid
glands, enhance the flexibility of the back, stretch the nerves and muscles of the back and
legs, improve posture, relieve constipation, and reduce body fat.
- Meditation—has been shown to reduce blood pressure, chronic pain, anxiety,
cholesterol levels, and substance abuse.
What does a yoga session entail?
Hatha yoga sessions are usually group classes that last from about 45 minutes to an
hour. Each session begins with a gentle warm-up exercise and proceeds on to the three yoga
disciplines: breathing lessons, asanas, and meditation. The therapist will first focus on
breathing technique and he or she may guide you through several breathing exercises. The
therapist will then direct the class through a series of yoga postures. Each posture will
be practiced from one to three times. As you hold postures, you may be instructed to
perform certain breathing techniques. After three or four different postures, you'll be
allowed to rest. Once you've completed the exercises, there is usually a period of
physical relaxation combined with meditation.
How many sessions will I need?
Classes may be taken once a week (or more, if desired) for as long as it is helpful to
you. Your yoga therapist may also ask you to practice asanas at home to improve your
flexibility.
What is yoga good for?
Yoga improves fitness, lowers blood pressure, promotes relaxation, and reduces stress
and anxiety. People who practice yoga tend to have good coordination, posture,
flexibility, range of motion, concentration, sleep habits, and digestion. Yoga is a
complementary therapy that has been used with traditional therapies to treat a wide range
of conditions, including cancer, diabetes, arthritis, asthma, heart disease, migraine, and
AIDS. Yoga alone is not an effective cure for any particular disease.
Is there anything I should look out for?
When done properly, yoga is not stressful or tiring, but some people may experience
stiffness as their bodies adapt to different postures. Avoid yoga if you've had a recent
back injury and be sure to check with your doctor before trying yoga if you have high
blood pressure, heart disease, or arthritis. Some postures are not recommended during
pregnancy, but special classes are available for pregnant women. Some postures should not
be practiced during menstruation—ask your instructor. Be sure to tell the instructor
and contact your doctor if any exercises cause headaches, muscle cramps, dizziness, or
severe pain in your back, legs, or joints.
How can I find a qualified yoga practitioner?
For helpful information on how to find a yoga practitioner in your area, visit the Yoga
Research and Education Center Web site at www.yrec.org
or call the International Association of Yoga Therapists at 707-928-9898. You can also
contact the American Yoga Association (on the Web at www.americanyogaassociation.org or by
phone at 941-927-4977) for additional information on yoga specialists.
©2000 Integrative Medicine Communications
This document contains information relating to general principles of medical care that
should not in any event be construed as specific instructions for individual patients. The
reader is advised to check product information (including package inserts) for changes and
new information regarding dosage, precautions, and contraindications before administering
any drug or compound. No claim or endorsements are made for any drug or compound currently
in investigative use.
