The 3 Minute Yoga Guide for Newbies

EVERYTHING YOU NEED TO KNOW
ABOUT YOGA TO GET STARTED TODAY

It seems like everywhere you turn these days yoga studios are popping up left and right.

Furthermore, most gyms are now offering a wide variety of yoga classes to suite your every mood— from yoga fusion, power yoga, or even candle light yoga.

In this post, we’ll dig into just exactly what this yoga craze is all about, whether it’s really all it’s cracked up to be and whether it’s worth giving it a try?

Ok, lets begin….

Yoga has been defined as the “cessation of the perturbations of consciousness”.  It is a form of exercise that focuses on physical, mental and spiritual states to attain what is called “inner peace”.

It’s all about the union of the mind, body, and spirit.

Physically, yoga helps to improve strength, flexibility, posture, and promotes weight loss.  It also leads to improved balance, range of motion, and strength.

Mentally and spiritually, yoga helps control emotions, reduce stress, anxiety, and depression.

There are several types of Yoga: Hatha, Vinyasa, Ashtanga, Iyengar and Bikram.

All of the yoga types offer different and unique experiences and many powerful benefits!

8 Amazing Benefits Yoga can Deliver to you:

1. Boost Metabolism.  

Yoga can help increase blood flow to your thyroid and increase Leptin levels that aid in boosting the metabolism.

2. Improved Sleep.  

Yoga may help increase Melatonin levels causing you to fall asleep quicker and longer.

3. Improved Overall Fitness.

Yoga challenges your body in ways traditional cardio and weights cannot.  It incorporates poses that challenge and improve the functionality and strength of your muscles, ligaments, and tendons.

4. Better Sex.

Yoga has been found to increase blood flow to your pelvic region and speed up the release of certain hormones that boost libido, lubrication, and ability to achieve an orgasm.

5. Ease Migraines.

The cause of migraines is still not totally understood, but yoga has been found to relieve stress and physical misalignments that may contribute to the onset of migraines.

6. Boost Immunity.

Yoga may help boost immunity at a cellular level by improving breathing, mobility, and circulation that all help organs function better.

7. Improved Confidence.

A study conducted by the University of California in Berkeley found that regular yoga practice resulted in 20% higher body satisfaction than those who participated in other forms of exercise.

8. Relieve Pain.

Certain poses and postures have been found to help reduce pain in people with conditions such as cancer, arthritis, multiple sclerosis, and back and neck pain.

Below are the several different types of Yoga and each one’s unique benefits.  If you have only tried one type or none at all, I encourage you to try a minimum of a few to see which ones you like most.

1. Hatha Yoga.

Is a system of yoga introduced by Yogi Swatmarama and is the most widely practiced form of yoga in the world.  Hatha Yoga uses postures (Asana) and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength and flexibility, and relaxation.

2. Vinyasa Yoga.

Is a system of yoga that utilizes postures and breathing techniques. This form of yoga offers a range of health benefits to those who practice it, as it encompasses all areas of mind, body and spirit. Derived from Hatha yoga, Vinyasa yoga differs in some important ways from its predecessor. Vinyasa yoga is often faster paced, and the assanas (postures) are linked together in a series of movements that are synchronized with the breath.  Much emphasis is placed on the breath and the transition in and out of the assanas.

3. Ashtanga Yoga. 

Is a system of yoga founded and popularized by K. Pattabhi Jois, and is the 8th folded path of yoga. It is a specific yoga tradition that covers all aspects of yoga within any yoga tradition.

4. Iyengar Yoga. 

Is a system of yoga named after and developed by B. K. S. Iyengar, is a form of Hatha Yoga that has an emphasis on detail, precision and alignment in the performance of posture (asana) and breath control (pranayama). The development of strength, mobility and stability is gained through the asanas.

5. Bikram Yoga. 

Is a system of yoga that Bikram Choudhury synthesized from traditional Hatha yoga techniques and popularized beginning in the early 1970’s. All Bikram Yoga classes run for 90 minutes and consist of the same series of 26 postures and 2 breathing exercises.

6. Prenatal Yoga. 

Is a form of exercise that encourages stretching, mental centering and focused breathing for pregnant women.  Prenatal yoga is safe and offers many benefits to the mother and baby. Prenatal yoga helps improve flexibility, strength and endurance that are needed for childbirth.  It can also help relieve lower back pain that is often associated with pregnancy.

Not quite ready to venture out to try yoga at a studio or gym?  Here are some yoga poses that you can easily try in the comfort of your home.

• Downward Dog Pose

Start on all fours with hands directly under shoulders, knees under hips.  Walk hands a few inches forward and spread fingers wide, pressing palms into mat.  Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears.  Feet should be hip-width apart, knees slightly bent.  Hold for 3 full breaths. 

• The Warrior Pose

Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.  Bring your hands to your hips and relax your shoulders,     then extend arms out to the sides, palms down.   Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand.   Hold pose for 1 minute.  Switch sides and repeat.

• The Tree Pose

Stand with arms at sides.  Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.  Once balanced, bring hands in front of you in prayer position, palms together.  On an inhalation, extend arms over shoulders, palms separated and facing each another.  Hold pose for 30 seconds.  Lower and repeat on opposite side.

• Cobra Pose

Lie face down on the floor with hands directly under shoulders, legs extended with the tops of your feet on the floor.  Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.  Press shoulders down and away from ears.  Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.  Relax and repeat.

Hope this Helps…

Yours for More Confidence, More Often

Kristyn Haster