It is practically impossible to define in a few lines what Yoga is. Does the word originate from the Sanskrit language and basically means to unite, to integrate? Thus it can be summed up as a philosophy that recognizes that mind, body and spirit interact. However, it is a fact that the practice goes far beyond this understanding.
Consuelo Lima, Hatha Yoga teacher at Collective Bombo, comments that Yoga is an ancient philosophy, "which aims to lead the practitioner to a state of peace and quiet, putting him in touch with himself."
For Edson Ramos, Yoga teacher at Nirvana Space, the meaning of the word itself is union, but,? Yoga takes us on a journey through art, overcoming physical exercise, the state of peace and relaxation, among other aspects and the other. benefits?
"According to mythological legends, Yoga emerged on earth from the Hindu gods, who left it here so that humans could have a way to evolve as conscious beings," comments Ramos.
Others claim that God Shiva (one aspect of the Hindu trinity) once taught his wife Parvati the lakeside yoga (asanas) positions when a fish (matsya) observed Shiva and Parvati practicing the exercises, imitated them and evolved into a man ?, adds Ramos.
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Yoga strands
There are countless aspects that Yoga has today, but in the West, the best known are:
Hatha Yoga: focuses more on the health of the body, without so much philosophical deepening. Through physical and breathing exercises, as well as meditation and relaxation techniques, one learns to move more consciously and to breathe more quietly and deeply.
Ashtanga Yoga: It is a more vigorous practice that demands an increasing degree of strength, flexibility and awareness. It is especially indicated for those who have resistance to physical activities and want to work the body a lot.
Iyengar Yoga: It is a method quite based on body alignment. The use of blocks, belts, chairs etc. It enables any practitioner to delve deeper into the postures, or even adapt them, which also enhances the therapeutic use of the practice.
Vinyasa Yoga: Like other types of yoga, Vinyasa derives primarily from Hatha Yoga, but is distinguished by the transitions and planning of postures. A class depends a lot on the individuality of each teacher, but in general, one can always expect a different class, well-explained alignments and a lot of movement.
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Demystifying Ideas About Yoga
It is a fact that the practice of Yoga still causes many doubts and, therefore, turns and stirs misconceptions and even some myths on the subject:? Yoga is a religion ?,? Only people who already have a lot of flexibility can practice? are some of the examples.
Consuelo points out that Yoga is self-knowledge. It's a lifestyle. And that is independent of religion, for example. Flexibility, agility, better control of your breathing and other benefits are gained through practice and self-surrender to Yoga ?, he says.
Yoga can be viewed as an "END" in which the ultimate goal of the practitioner is constant Samadhi, that is, enlightenment, liberation, control, serving, etc., but it can also be viewed as a "medium", considering it as a way to reach / enter Samadhi, through rituals, techniques, theories, practices, studies, efforts, etc. ", adds Consuelo.
Ramos points out that many people have used Yoga as a tool to help reduce stress from day to day. "Through meditative and respiratory techniques, the practitioner can reduce this stress, providing relaxation, reduction of anxiety and better emotional control," he says.
Yoga is not considered a sport, the practitioner uses his own body to achieve high states of consciousness. Some practitioners come to Yoga seeking a physical activity, but over time they discover its depth ?, explains Ramos.
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• To practice Yoga you do not need to follow a religion, have flexibility or any of these myths that has been created over time. Is yoga suitable for all people without exception ?, adds the teacher.
What is a yoga class like?
Each teacher may have his or her particularities when conducting a class, but in general Ramos explains how the yoga class is done:
1. Guided Meditation. Ramos explains that yoga classes usually begin within 5-10 minutes of guided meditation, "with the aim of quieting the mind and creating connection with the practice."
2. Prior heating. "After that, we have a few more minutes of simple exercises aimed at preheating," he says.
3. Asanas. According to Ramos, next come the Asanas (postures) standing, sitting and lying down.
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4. Relaxation. "Made the physical part, the practitioner is led by a deep relaxation to be able to assimilate the effects of practice and to relax the body," explains the teacher.
5. Pranayamas. According to Ramos, the practice ends with Pranayamas (breathing exercises) and meditation. "Some teachers add chants with mantras or read some old text with the teachings of Yoga," he adds.
In the case of Hatha Yoga, as Consuelo explains, the class can be divided into four major steps:
- Internalization;
- Pranayama (breath control);
- Asanas (Postures);
- Relaxation.
? It is worth mentioning that classes may vary according to the class and time of practice ?, comments the teacher.
Hatha Yoga classes work on postural alignment, body and breathing awareness, flexibility and muscle strengthening. Do they last an hour ?, adds Consuelo.
Who is it for?
Consuelo emphasizes, first, that anyone can practice Yoga: children, adolescents, adults, pregnant women, seniors. There are no contraindications. A good teacher should know his student, understand his limitations and adapt the practice of Yoga to them. A good tool for this is the application of a history sheet and the teacher's own observation. In turn, a good practitioner must learn to know and to? Listen? your own body. The biggest issue is to perform asanas carefully and not with tension. Does that make the practice much more comfortable and beneficial?
For Ramos, everyone can and should practice Yoga, but, like all physical activity, it is necessary and indicated to make a prior interview with the teacher who will teach the class. This interview aims to know if the practitioner has any injury or pathology that needs adaptation or replacement of any technique ?, he adds.
Yoga for Beginners: 14 Tips From the Pros
Many people are interested in getting to know the practice better but don't know where to start. Below, teachers give their top tips:
- • The beginner should respect his body and always try to take care of its physical integrity. Are strength and flexibility factors that need time? (Edson Ramos)
- "Always watch your breath and make it fuel your growth within Yoga practice." (Ramos)
- "Today most spaces and gyms have equipment and accessories that help beginners practice." (Ramos)
- "In Yoga we sweat a lot more than many people think, so it is indicated that the student has his own practice mat." (Ramos)
- "To begin with you have to want and be open to new experiences brought about by the process of self-awareness that Yoga promotes." (Consuelo Lima)
- "For people with a chronic health problem, it is recommended to consult your doctor, but the practice can always be adapted to be as comfortable and beneficial as possible to the practitioner." (Consuelo)
- Another important step for anyone who wants to start practicing is to look for a good teacher. Give preference to someone who is a graduate or who is taking a teacher training course? (Consuelo)
- It is important to be aware that Yoga is a process, a road to be traveled, it is day after day. Therefore, is it essential that the beginner be aware of the importance of self-observation, and responsibility in actions and thoughts while practicing? (Consuelo)
- Attention should be given to breathing. Should she be conscious, deep, slow and rhythmic throughout the practice? (Consuelo)
- Another important tip is to wear light and comfortable clothes that facilitate body movements. Bermuda shorts and blouses are best for practice as they allow you to perspire and check the exact alignment of the body. (Consuelo)
- "Socks, necklaces, rings, earrings, watches and other accessories while practicing should be avoided." (Consuelo)
- • Try to take a good break between your last meal and your practice time (at least two hours). Water may be taken in small quantities before practice if necessary. Do not drink water while practicing and wait for the end of relaxation to do so. (Consuelo)
- • In the case of special health conditions, injuries or joint pains, it is very important that your teacher be warned before class starts. Respecting the limits of the body and the signals it gives during and after practice is the basic rule for good practice. (Consuelo)
- ? The material of extreme need is the Yoga mat called Mat. Usually the places that work with Yoga have and make the material available to students. However, over time it is natural and recommended that you have your own rug, so you can also practice in other environments outside of class? (Consuelo)
Yoga Postures (Asanas)
Check out images and some videos that show some of the positions used in Yoga. Remember that you should not try to do this yourself at home unless you have knowledge about the practice.
1. Tree Posture
In this video, Gabi Dias shows one of the most popular balancing postures in Yoga practice. Balancing postures are excellent for the body (adjusting the right and left sides), as well as offering emotional benefits (bringing more balance to life).
2. Boat / Ship Posture and Sailing Posture
Check out how is done Naukasana or Navkasana (Nav = Ship), posture that has the following benefits: balance of abdominal and lumbar muscles; gas prevention; concentration activation; aging with health and vigor etc.
And yet, Sarvangasana (Sarvanga = The Whole Body), posture that provides: bowel improvement; improved blood supply to the brain; benefits to the neck and head glands; sleep induction etc.
3. Dog looking down
The posture? Mimics? The dog waking up, stretching. It is very beneficial to the body for several reasons. But the main one is the stretching / flexibility of the tibial muscles.
4. Snake X Dog Looking Up
In the video, Pri Leite talks about the main difference between the snake's posture (Bhujangasana) and the upward looking dog's posture (Urdhvamukhasvanasana): in the latter, the legs do not touch the ground, so the position demands more of the arms, belly and legs
5. Falling angle posture
Pri Leite shows how the fallen triangle is made, which is a posture that activates the abdominal muscles, the pelvic floor, the legs, that helps strengthen the legs, abdomen, shoulders, arms, wrists, among other benefits.
6. Half Moon (Ardha-Chandrasana)
Gabi Dias shows how the half moon stance is done, which, according to her, has a certain degree of difficulty, but is an excellent challenge to find balance in one leg, and offers other benefits.
7. Warriors
These postures remind us that it is normal for people to have daily battles in their lives, that this is all part of the process of evolution. They also help you remember the best ways to meet these challenges: face the situation, focus, determination, strength.
8. Chair Posture (Utkatasana)
The chair posture helps to increase strength, balance and stability. The hamstrings, quadriceps, buttocks, and erector muscles of the back spine are exercised and consequently strengthened.
9. Balasana
Check out how the posture that increases the flexibility of the knee joints is done; relieves dizziness and stress and is still great for fighting back pain.
10. Mountain Posture (Tadásana)
In this position, the person must remain firm and upright like a mountain. It is practiced as preparation for standing postures; increases one's awareness of one's body; improves posture and strengthens the feet, legs, spine and abdomen; improves body alignment and muscle tone; helps in breathing and digestion, among other benefits.
11. Pigeon Posture
Know this is a stretching posture and hip opening, offers a certain degree of difficulty, but provides numerous benefits: stretching the entire front of the body, ankles, thighs and groins; strengthens the back muscles; Improves posture and stimulates the organs of the abdomen and neck.
12. Half snake (Ardha Bhujangasana)
It is a general posture for beginners, focusing on flexibility, mobility and breathing. It involves trunk, shoulders, chest, butt and back.
13. Uttanasana
This is a position that one usually achieves gradually. It is the posture of intense stretching.
In addition to providing stretching throughout the posterior muscles of the legs and lower back, Uttanasana lengthens, strengthens and gives mobility to the spine.
It is worth mentioning that these are just some of the postures worked in Yoga.
Key Benefits of Yoga
Consuelo points out that Yoga provides, in addition to physical conditioning and body aesthetics, provides benefits of emotional and spiritual nature, significantly improving the disposition, well-being, mood and concentration of the practitioner.
The main benefits of the practice can be highlighted:
- Achieving and maintaining good overall health;
- Improvement of diseases and respiratory problems;
- Improvement of back pain;
- Weight loss aid;
- Physical conditioning and body aesthetics;
- Aid in disorders of the digestive tract;
- Cardiovascular system improvement;
- Benefits to the nervous system and the brain;
- Assistance in the treatment of physical problems originating from psychic causes;
- Sleep improvement;
- Decreased anxiety;
- Feeling of well-being;
- Strengthening of the immune system;
- Muscle stretching;
- Muscle strengthening;
- Balance in hormone production;
- Greater concentration and creativity;
- Improved disposition and quality of life;
- Self-knowledge and inner peace;
- Improvement in relationships (with oneself and with others).
Does yoga lose weight?
This is a very common doubt among people. Consuelo explains that the practice of yoga does not have weight loss as its main purpose. "It is much more linked to a state of mind and the very search for awareness of the integration between your body, mind and spirit, because these three pillars must be, in addition to integrated, flowing in tune," he says.
However, with regular practice and incorporating Yoga into your life, changing habits, including (healthier) eating, for example, is inevitable and therefore the benefits of weight loss and muscle strengthening. and organs end up coming ?, adds the teacher.
Ramos points out that Yoga assists in the weight loss process because it helps to control anxiety and reduce the problem of binge eating.
10 Yoga Principles You Can Lead To Life
Many of the principles of Yoga can be used in everyday life and in relationships with other people, especially the so-called Yamas and Niyamas.
Ramos comments that Yamas and Niyamas are nothing more than moral precepts formulated to help humans evolve. "Through them, the aspirant prepares to begin his journey within the path of Yoga," he says.
Consuelo points out that seeking to be better integrated with the world and the environment to which it is inserted is one of the premises of Yoga. And to that end, we must always seek to act upon all difficulties and achievements in the right, true, useful, and with the utmost delivery of our body, mind, and spirit. Are the Yamas and Niyamas tools that help us to follow this path with inner peace and the necessary wisdom?
YAMA (restriction), according to Consuelo, "refers to what we must eliminate or at least try to control in our daily lives, in relation to other beings, often including our own thoughts." Are they:
- AHIMSA: not to harm (in any way) any creature;
- SATYA: seek the truth and always use truthfulness no matter the consequences;
- ASTEYA: do not steal (do not create sense of possession);
- BRAHMACHARYA: restraint, chastity;
- APARIGRAHA: do not covet or be greedy.
NIYAMA (observance), according to Professor Consuelo, "refers to what we should promote and encourage in ourselves."
- SAUCHA: purity;
- SANTOSHA: contentment;
- TAPAS: austerity;
- SVADHYAYA: self-knowledge and scripture study;
- ISHVARA PRANIDHANA: surrender to the Lord.
14 yogis to follow on Instagram and get inspired
Are you interested in practice? Get inspired by some people who already practice Yoga and share their experiences on Instagram:
- Fernanda Gianella
- Cassiana Diniz
- Simone Mascarenhas Franco
- Juliana
- Carol Nabila
- Celina
- Riva G
- Kino MacGregor
- Kerri Verna
- Natasha Alarcon
- Laura Wife
- Julia Sparkman
- Angela lee
- Maya Georg
Remember that the images should be for inspiration only. If you are interested in starting the practice, you should first look for a yoga teacher.
Testimonials
Cassiana Diniz, 40, an administrator and businesswoman, says she started practicing yoga at the age of nine with her mother. “Two years later I stopped and only returned about a year and a half ago. About eight months ago I met Ashtanga Yoga and I fell in love ?, he says.
About the benefits that Yoga has brought to her life, she points out: Learning to breathe has made a difference. It brought me greater internal control in the face of everyday difficulties. At these times I unconsciously take control of my breath and, from it, I become more relaxed and confident to resolve whatever lies ahead.
“I also enjoy the opportunity to exercise quietly, the balance it gives me. Although Ashtanga is a vigorous practice, it is undeniable that it is also a meditative practice ?, adds Cassiana.
Priscila Cantarelli, 34, a lawyer, says she had practiced Pilates for 4 years and, 1 year ago, started the art of Yoga. ? Since I already had the body awareness, flexibility and strength gained from this method, was it possible to improve spinal mobility and balance? that are required in the most difficult yoga postures ?, he says.
“I learned that yoga is not just meditation, because Ashtanga Vinyasa Yoga is perfect for working strength, endurance, breathing and balance of body, mind and spirit. This practice only brought benefits to my life ?, adds the lawyer.
You now know yoga more and have probably clarified your main doubts about it. If you want to join the practice, look for a good teacher and be willing to know each other better, transform your habits and your life!
Mayo Clinic Minute: Yoga helps mind and body (April 2024)
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