Hatha Yoga Health Article

Benefits

In a celebrated 1990 study, Dr. Dean Ornish's Program for Reversing Heart Disease (Random House), a cardiologist showed that yoga and meditation combined with a low-fat diet and group support could significantly reduce the blockage of coronary arteries. Other studies have shown yoga's benefit in reducing stress-related problems such as high blood pressure and cholesterol. Meditation has been adopted by medical schools and clinics as an effective stress management technique. Hatha yoga is also used by physical therapists to improve many injuries and disabilities, as the gentleness and adaptability of yoga make it an excellent rehabilitation program.

Yoga has been touted for its ability to reduce problems with such varying conditions as asthma, backaches, diabetes, constipation, menopause, multiple sclerosis, varicose veins, and carpal tunnel syndrome. A vegetarian diet is the dietary goal of yoga, and this change of lifestyle has been shown to significantly increase longevity and reduce heart disease.

Yoga as a daily exercise program can improve fitness, strength, and flexibility. People who practice yoga correctly every day report that it can promote high levels of overall health and energy. The mental component of yoga can clarify and discipline the mind, and yoga practitioners say its benefits can permeate all facets of a person's life and attitude, raising self-esteem and self-understanding. Once individuals learn the basics of yoga, certain poses can be used to help with particular needs, such as improving memory and concentration or reducing bloating and gas after meals.

Description

A hatha yoga routine consists of a series of physical postures and breathing techniques. Routines can take anywhere from 20 minutes to two hours, depending on the needs and ability of the practitioner. Yoga should always be adapted to one's state of health; that is, a shorter and easier routine should be used when a person is fatigued. Yoga is ideally practiced at the same time every day, to encourage the discipline of the practice. It can be done at any time of day; some prefer it in the morning as a wake-up routine, while others like to wind down and de-stress with yoga at the end of the day.

Yoga asanas consist of three basic movements: backward bends, forward bends, and twisting movements. These postures are always balanced; a back bend should be followed with a forward bend, and a leftward movement should be followed by one to the right. Diaphragm breathing is important during the poses, where the breath begins at the bottom of the lungs. The stomach should move outward with the inhalation and relax inward during exhalation. The breath should be through the nose at all times during hatha asanas. Typically, one inhales during backward bends and exhales during forward bending movements.

The mental component in yoga is as important as the physical movements. Yoga is not a competitive sport, but a means to self-awareness and self-improvement. An attitude of attention, care, and non-criticism is important; limitations should be acknowledged and calmly improved. Patience is important, and yoga stretches should be slow and worked up to gradually. The body should be worked with, and never against, and a person should never overexert. A yoga stretch should be done only so far as proper form and alignment of the whole body can be maintained. Some yoga stretches can be uncomfortable for beginners, and part of yoga is learning to distinguish between sensations that are beneficial and those that can signal potential injury. A good rule is that positions should be stopped when there is sharp pain in the joints, muscles, or tendons.

Preparations

All that is needed to perform hatha yoga is a flat floor and adequate space for stretching out. A well-ventilated space is preferable, for facilitating proper breathing technique. Yoga mats are available that provide non-slip surfaces for standing poses. Loose, comfortable clothing should be worn. Yoga should be done on an empty stomach; a general rule is to wait three hours after a meal.

Yoga is an exercise that can be done anywhere and requires no special equipment. Yoga uses only gravity and the body itself as resistance, so it is a low-impact activity excellent for those who don't do well with other types of exercise. The mental component of yoga can appeal to those who get bored easily with exercise. By the same token, yoga can be a good stress management tool for those who prefer movement to sitting meditation.