An introduction to yoga

Posted on 4 July 2014

Yoga requires effort and commitment but it’s a great exercise to do indoors. Here’s an introduction to this popular exercise class. 

Believing you aren’t flexible enough to do yoga is a bit like thinking you aren’t fit enough for gym. With regular practise you should soon find yourself touching your toes, doing backbends, becoming stronger and – the real benefit – feeling more centred and calm. Yoga (meaning ‘to unite’ in Sanskrit) started in India more than 3 000 years ago and was introduced to the West by Hindu monks in the late 19th century. Initially considered fairly alternative, it grew steadily until it took off exponentially in the 1980s. Although no official South African statistics are available, yoga has become quite mainstream in our country, evident from the size of the yoga classes at the gym, the proliferation of new yoga studios.

The reason it’s so popular will become clear as you become more proficient. Not only does it leave you feeling good, it’s also an excellent way to complement your training if you’re an athlete by focusing on certain muscles and breathing techniques.

Going to class
Classes are generally up to an hour-and-a-half long, and consist of asanas (physical postures), pranayama (breathing control) and savasana (relaxation exercises), and dhyana (positive thinking and meditation). Yoga students are encouraged to remain focused on their breathing and their bodies. A class begins with warm-ups; proceeds to balancing, twists, inverted poses and backbends, breathing and ends with relaxation. Unlike a gym work-out where you may do 40 sit-ups, yoga is quieter and seeks to develop a calm mind.

Why not try it?
Here are some simple poses and their benefits.

The Downward-facing Dog Pose
From a kneeling position, go onto your hands and knees with palms below your shoulders and your knees below hips. Tuck your toes under and straighten your arms and legs, relaxing your head and neck. Hold for 1–3 minutes.
Benefits:
• Strengthens leg and arm muscles, and joints
• Stretches spine
• Relieves tiredness

The Tree Pose
Standing up straight, place one foot against inner thigh of the other leg, heel as close to crotch as possible, and knee extended to the side. Breathe in, raising your arms above your head and bring your palms together. Repeat with other leg. Hold for 1–5 minutes. Benefits:
• Improves balance and coordination
• Strengthens leg muscles
• Promotes good posture
• Aids concentration

The Corpse Pose
Lie flat on your back, with your arms and legs spread out to the side, palms facing the ceiling, and neck extended with chin tucked in. Take your time to make sure your muscles and breathing are relaxed and that no tension exists in the body. Hold for 10–20 minutes. Benefits:
• Lowers blood pressure
• Increases blood supply, bringing more oxygen and nutrients to vital organs
• Refreshes mind and body
• Promotes calm and clear mind
• Increases creativity

PLEASE NOTE It’s advisable to consult an instructor for a more detailed guide to the postures, as each one comes with specific and subtle adjustments and breathing.

The information provided in this article was correct at the time of publishing. At Mediclinic we endeavour to provide our patients and readers with accurate and reliable information, which is why we continually review and update our content. However, due to the dynamic nature of clinical information and medicine, some information may from time to time become outdated prior to revision.