Introduction to Yoga
Strive For Inner Peace With Yoga At Home
Yoga is another popular form of exercise that can be performed either in a studio or from home. While those who primarily exercise by performing cardio, strength training or both may add rest days where they do a yoga routine to help their body recover, yoga can be a primary form of exercise as well with the right routine.
Below, we introduce you to what yoga is and how it’s different from cardio and strength training. Then we’ll cover the various benefits you can achieve from practicing yoga, along with the various types of yoga that have evolved over time. Next, we will walk through what a yoga routine looks like and what gear can help you along your journey.
Already familiar with yoga and want to jump ahead? Visit our yoga article section!
Introduction to Yoga Table of Contents
What is Yoga?
Those unfamiliar with yoga may consider it solely as another form of exercise, but yoga is more about combining the mind, body, and spirit to achieve inner balance. The word “yoga” is actually derived from the word “yuj”, which means to yoke or unite, which supports the goal of yoga acting as a way to unite the mind, body, and spirit through exercise, controlled breathing, and meditation.
What separates yoga from other forms of exercise is the use of physical postures, or “asanas”, to stretch and strengthen the body, breathing techniques, or “pranayama”, to relax your mind and begin the mind-body connection, and finally meditation to further help create a calmer state.
Benefits of Practicing Yoga
Once the three parts of yoga are achieved – performing the asanas, focusing on the pranayama, and meditating throughout the session – you can achieve the various benefits yoga can offer. Because yoga focused on the mind, body, and spirit, the benefits also support each one as well.
Physically, by practicing the asanas over time, you will improve both your flexibility and range of motion. The asanas, through the gentle stretching motions and poses, help lengthen muscles, improve joint mobility, and reduce the risk of injury. Also, because of the improved flexibility, you will find an improvement in posture and may also find some degree of alleviation in chronic back, neck, and shoulder pain.
Flexibility aside, you will also find your muscles get stronger and with more endurance as well. Many asanas have you support your body weight in different positions, such as in a plank or lunge. Although you are not moving as much as you would in a cardio or strength training workout, simply holding your body weight in a given position for a certain period of time can also challenge your muscles.
Mentally, by focusing on the pranayama and meditation, you will find yoga helps reduce stress as it relaxes your mind, reducing anxiety and improving mental clarity. Some studies have even showed yoga’s impact on mental health going so far as even helping reduce depression.
Types of Yoga
Yoga has evolved over thousands of years, which has lead to an numerous types of yoga branching off from the original. Although they are all similar, the different types of yoga also have their own unique traits and benefits. The most popular types of yoga today are Hatha Yoga, Vinyasa Yoga, and Bikram Yoga.
Hatha Yoga
Hatha Yoga is considered the most traditional form of yoga and follows how we described yoga in general above. Hatha Yoga focuses on asanas and pranayama to to improve strength and flexibility and promote inner peace. Because Hatha Yoga is more traditional, classes and lessons are typically more friendly to all fitness levels, which helps beginners get started as well.
Vinyasa Yoga
Vinyasa Yoga deviates a bit from traditional yoga by moving through different poses in a more fluid or dance-like routine while focuses on lining up the movements and breathing. Being more dynamic, Vinyasa Yoga allows for more creativity, which can be physically challenging. Those seeking a more active and energized routine should consider Vinyasa Yoga as an option.
Bikram Yoga
Bikram Yoga is another variation of traditional yoga and is commonly known by its nickname “hot yoga”. Bikram Yoga earns its nickname because the yoga routine is practiced in a heated room, typically around 105°F or 40.6°C, which helps you sweat and detox. The course of a common Bikram Yoga routine consists of 26 poses and 2 breathing exercises. Between the poses and the heat, Bikram Yoga is well-known for its intensity and has become popular among those seeking a new challenge in yoga.
As our team learns more about other forms of yoga, we will provide introductions in our Yoga Articles section. Check in from time to time to see what new challenges await!
How to Do a Yoga Routine
Now that we have a brief background on what yoga is, the benefits of yoga, and some common types of yoga, let’s dig into how to do a yoga routine.
Safety First
Depending on the type of yoga routine you will practice, it may not be as physically demanding when compared to cardio or strength training workouts, but that doesn’t mean you should take it lightly.
As with any exercise, don’t skip your warm-up and cooldown stretches, make sure to monitor your intensity, stay hydrated before, during, and after the routine, and always consult a healthcare professional if any aches or pains persist more than a few days.
But especially with yoga, know your limits, but push them as well. What that means is you never want to do more than your body can handle, but you want to work close to those limits to increase your body’s capability.
Set Your Goal and Choose the Right Routine
Before you begin practicing your yoga, you need to know what your goal is and what type of yoga will help you achieve that goal. As we mentioned above, there are countless forms of yoga out there today, so take the time to understand which ones best suit the goal you’re working towards.
As for your goal, really take the time to think about what you want to achieve. Are you trying to lose weight? Are you trying to improve flexibility? Are you trying to reduce stress? Are you looking for a way to battle depression? Whatever goal or goals you have, just be honest to yourself so you can pick the best yoga for that goal and work towards it.
Set Up Your Area
To practice yoga, you will need the physical space where you can lay your yoga mat and practice the different asanas. You will also want to make sure the area is clear from any distractions that will interfere with your meditation.
To help plan out how to prepare your space, think in terms of your five senses:
- Taste: Unless you found a yoga routine that includes eating or drinking while you practice yoga, you may want to avoid any distinct tasting foods or beverages. Regardless, avoid anything that would cause your sense of taste to distract you from your meditation.
Smell: Obviously you would want to select an area free from any unsettling odors, but you can also use candles to help improve the scent of your selected area. Scents like lavender, chamomile, and sandalwood are good options to help calm you through your routine.- Sight: Visually, the area you’re practicing yoga shouldn’t present too many distractions, but a key consideration is the lighting. Natural or soft lighting are good options, which the candles we mentioned above can help with, but make sure to avoid any overly bright lighting that can make it difficult for you to focus.
- Hearing: Ideally, you should find an area that is free from any disruptive noises, but with how busy the world is today, this can present a challenge. To work around this, playing soothing music, either through a stereo or earphones. But again, make sure the earphones themselves don’t become a distraction as well.
- Touch: Your area should be free of anything that will trigger your sense of touch. Examples could be an area where people or pets touch you during your routine, or an area not necessarily clean or dusty, which you may feel as you practice your routine. Make sure the area is clean, tidy, and closed off from any would-be distractions.
Warm-Up
Now that your area is ready, it’s time to warm up you body before jumping into the full routine. To warm-up, you can perform gentle stretches that help loosen your muscles and joints.
Perform the Routine
After warming up, you’re ready to practice your routine. How you perform the routine will be in line with the type of yoga you choose to do: if you’re practicing Hatha Yoga, you will want to hold each asana for several breathes, but if you’re practicing Vinyasa Yoga, you will want to flow from asana to asana in harmony with your breathing.
As you move through the routine, be mindful of proper form as you would with cardio or strength training workouts. It doesn’t hurt to modify poses to what your body is capable of until you’re ready to perform the full pose.
Along with form, focus on your breathing. Yoga focuses on both the asana (the physical pose) and pranayama (the breathing), you want to make sure you take slow, deep breathes in and out your nose in coordination with your movements. Proper breathing during yoga helps with calming your mind and reducing stress.
Cooldown, Meditation, and Savasana
As you come to the end of your routine, the last portion is to spend a few minutes in a seated or laying position to relax and meditate. Close your eyes, focus on your breathing, and allow yourself to relax.
For the finale, perform the “Savasana”, or “Corpse Pose”, where you like on your back, close your eyes, and completely relax your body for a few minutes.
These final moments of relaxation and meditation help retain the stress relief felt through the yoga routine.
Yoga Gear
Depending on the type of yoga and your experience, you may not need much more than a yoga mat and a peaceful place to practice, but here we go through the different additions that can help improve your yoga routines.
Footwear and Clothing
Unlike most other forms of exercise, yoga is usually performed barefoot, so you don’t need to worry about getting the right pair of shoes.
Clothing, however, is something we still want to consider and make sure is comfortable and non-restricting. Depending on the yoga routine and intensity, you may want clothes that are moisture wicking and breathable.
Water Bottle
Remember, priority number one is safety, and part of any workout is staying hydrated. Finding a water bottle that is durable, refillable, and easy to carry will help you stay hydrated while practicing yoga.
Music Player
As we mentioned above, playing music can be a good way to tune out any distractions and help you focus on your breathing and meditation. Ideally, a smartphone with wireless headphones works best so you don’t have the hassle of any headphone wires.
Candles
Candles can be another good option to both reduce distractions, either through smells or harsh light, while also helping promote a calmer setting to practice yoga. Lavender, chamomile, and sandalwood are scents well-known for being calming. The light from the candle as well is a softer light source that can help reduce the strain from other light sources.
Ideally, choosing candles made from natural ingredients like soy or beeswax and scented with natural oils is preferable to synthetic candles. This prevents exposure to any harmful chemicals while also providing a more natural and pure scent.
Yoga Mats
The foundation of any yoga routine is the yoga mat: a cushioned, non-slip surface ideal for practicing different yoga poses. Yoga mats reduce the risk of slipping and joint discomfort and can come in a variety of thicknesses, materials, and textures. Another perk is, once your yoga routine is done for the day, the yoga can be easily rolled up for easier storage and transport.
If you’re a beginner looking at purchasing your first yoga mat, check out our helpful guide that reviews some of the top options on Amazon!
Yoga Blocks
Yoga blocks are additional accessories for yoga, and they’re used to support, stabilize, and align the body in various poses. Beginners can use yoga blocks to try poses that may exceed their flexibility or strength. Yoga blocks, similar to yoga mats come in a variety of sizes and materials, and can be used in many ways.
Yoga Straps
Like yoga blocks, yoga straps are also used to help yoga practitioners practice poses where their hands cannot reach. This can apply to either beginners or those experienced with yoga: any time you’re trying a new pose, you’re technically a beginner again. Yoga straps can help users achieve proper form and deepen stretches, increasing their flexibility over time.
Introduction to Yoga Summary
As we’ve discussed, yoga is a unique form of exercise that combines physical, mental, and spiritual aspects to strength the body while reducing stress and anxiety. We’ve introduced you to what yoga is, what benefits you can achieve, some of the most popular forms of yoga, a rough outline of a yoga routine, and a few pieces of gear to help you get started. For something that has been around for thousands of years, you know it must be doing something right!
From here, your next steps are to set your own personal goals, pick what type of yoga you want to try, and continue learning more so both your physical fitness and education continue to improve.
We hope this guide helps set a good foundation for you if you plan to pursue cardio exercise. If you have any questions, don’t hesitate to Contact Us so we can continue to help!