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YOGA: THE BENEFIT AND BEST POSES OF IT

Do you imagine engaging in an activity that helps achieve mental clarity, physical flexibility, muscle strengthening and relaxation?

All of this and more you can get by practicing yoga, and in this article we will briefly present the most important points about the benefits of yoga, its exercises, types and how to practice it.

In these last years, we have constantly heard the word yoga. Many of us imagine yoga as a graceful girl sitting in a quiet place, but yoga is not in this position that many people imagine.

Millions of people around the world practice Yoga to meditate, calm and elasticity of the body and also to lose weight.

Yoga is one of the physical fitness exercises that are very popular, especially in the United States of America, and it is a means of enlightenment in the Hindu, Jainism, Buddhist, and Sikh religions, and it has had a great impact on the spiritual practices of various other religions around the world.

The word yoga is derived from the Sanskrit word Yuj, which means joining, and some have interpreted it as meaning the union of mind and body with each other, and yoga can bring many health benefits to the body, such as relieving lower back pain, enhancing balance, and increasing flexibility Body, but care must be taken while practicing yoga; Repetitive pressure on the neck, shoulders, legs, knees and spine may cause injuries to the body.

What is yoga and how did it arise?

It is a type of spiritual practice that originated in India over 5000 years ago.

The word Yoga is of Indian origin and means unity and integration as it means the integration of the unity of all parts of the human being into one harmonious, harmonious unity to achieve happiness and balance.

We don’t know yet precisely who was the first to practice these spiritual exercises, but the oldest texts that refer to this date back to 2000-2500 years.

Teachers used to use them to discipline and advance their students, and yoga developed through the ages and various schools appeared for it.

How does yoga work?

In yoga, certain modes called (asana) and certain breathing techniques called (Pranayama) used in order to integrate the soul.

Body and mind in harmony, for the body there are many modes of good during the practice of yoga and each of them has its benefits in exercises.

To the mind, exercise helps you reach a state An intense focus on certain parts of the body.

Focus strongly on letting your mind relax and your body fall to the ground, and this strengthens the relationship between the mind and the body, as you can face or focus on specific thoughts and reach a stage of calm and tranquility.

For the soul, you reach a high spiritual state through special breathing techniques during exercise that aim to control and balance energy pathways in the body.

To Read: Importance of Sleep for body health

Types of yoga

Types of yoga

There are many schools and techniques in yoga, each of which has developed its exercises, forms and philosophies over the years, and each of them has its students around the world.

All types of these exercises lead and reach the same results of harmony and integration between mind, soul.

1. Hatha

The simplest form of yoga is Hatha.

In this type, we must do three basic things: postures, breathing and meditation.

The major benefit of Hatha yoga is balance. The body is divided vertically into right / left, warm / cold and active / passive.

Hatha ensures that your right side is in harmony with your left side.

If you notice that your right side is more tired than your left side, do not worry, it is very normal, because we use it more often.

Therefore, the role of Hatha is to strengthen your left side and relax your right side to reach this balance.

2. Ashtanga

Ashtanga Yoga makes you flexible and strong.

It is mostly a physical polishing in which you can focus on a certain number and types of postures at a time.

Repetition gives you an opportunity to learn about your weaknesses. You may realize that some muscles or joints are so tight that they lose their normal movement.

The joints are supposed to rotate smoothly around their axes! When you take in each of the problem areas and treat them with love and patience, and insist on getting to know your body more, it will heal or treat the problem by unlocking your potential.

3. Vinyasa

Is flow yoga. “Sun salutations” is at the center of the various situations within this practice.

The sun salutation itself is a series of 12 exercise poses repeatedly until it becomes a natural act, like breathing. Sun Salutations train every single muscle of the body and you find that you have muscles and bones that you never knew existed.

Vinyasa yoga combines the fast-moving greeting with the patient silence of the asana postures.

4. Sivandana

Meets the right of “body awareness” from the beginning of the first placement.

They are slow-moving exercises that allow the body to rest and recover by inserting 1-2 minutes of total relaxation on the ground known as (corpse pose) among all other asana.

Sivandana also deals with the breathing and meditation that relaxes your body, and self-tame.

What are the benefits of yoga?

the benefits of yoga

Yoga is not a type of fitness, but fitness is part of it. Yoga targets many directions: physical, mental, and psychological exercise.

Removes anxiety and fear after trauma (PTSD):

A study says that yoga removes anxiety and fear after trauma (PTSD), where they experimented on 64 women who suffered from this type of disorder, which is dangerous because of serious traffic accidents or the death of a family member and they found that 52% were treated after they practiced yoga Once a week for 10 weeks.

For more information about this study, you can click here.

Help to decrease depression and stress:

Depression and stress push the level of testosterone to go down, while the level of cortisol rises.

They have experimented in several people after two weeks from doing yoga they observed that depression decrease and cortisol is going down while the testosterone rises.

The high testosterone level is important for those who build muscles.

For more information about this study, you can click here.

Reduce migraine pain:

Migraine is an incurable disease in medicine and affects 1 out of 8 people around the world, approximately one billion people. People often take medicines to reduce migraine pain, but it is only a temporary solution.

In 2007, scientists studied 72 people who were divided into two groups, the first team did yoga and team 2 they used the traditional methods, after 3 months they noticed that the people who did yoga had their migraine attacks less compared to the first team.

For more information about this study, you can click here.

Other Benefits of Yoga:

  • Weight loss: Practicing daily yoga improves the metabolic system or burning rate, “metabolism”, and burning fat, which leads to weight loss. It also helps to restore the hormonal balance in the body, as it reduces the stress hormone and “cortisol”, and that daily yoga strengthens the relationship between the mind and body and it will help you deal more effectively with unpleasant feelings rather than resort to food to get rid of these feelings.
  • Provides energy: A few minutes of yoga every day gives you energy and vitality and awakens the major energy centers in the body.
  • Make you happier: Adding some yoga to your daily routine can make you a happier person, as a recent study showed that regular yoga and meditation practice leads to high levels of serotonin (the happiness hormone).
  • Improve your breathing: Yoga helps you to breathe deeply and calmly from the stomach to the top of the lungs, and these methods of breathing will make you feel more comfortable and balanced and will help you face this day with confidence, as it increases the lung’s ability to breathe, and it can help you to remain calm in difficult situations.
  • Yoga improves body flexibility: Daily yoga practice helps to stretch the muscles of the body and strengthen the arms, legs and shoulders, and also helps to improve your body posture, which makes you walk and sit more straightly, and eases the pain resulting from incorrect posture such as back pain.

How I can practice yoga?

How I can practice yoga?

The most important beginner yoga moves you can do at home.

Warrior pose:

Practicing yoga helps you regain your energy and reduce the burden of traditional exercises because it takes calm postures and movements like the pose of a warrior.

It even helps you enter the world of your daily duties with activity and strength, which gives you focus in thoughts.

To take this position, push one of your feet forward and bend your knee, move your other leg at an angle 90 degrees and extend your arms in front of and behind you with your palms facing down and facing forward.

Triangle position:

Straighten your leg forward and bend your body at the hip joint, relying on your hand on the shin of this man, and now extend your arm on the other side to the sky and lift your head slowly toward it.

You will feel a stretch in your leg and the hip joint, then repeat that backwards, while changing the movements do it slowly and calmly.

Tree position:

Yoga brings you a sense of happiness, calmness, confidence.

The position of the tree in particular, which increases that balance, both physically and psychologically. Beginning, but over time your balance and stability will improve.

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Mountain pose:

Are your shoulders still attached all the time at school or at work?

The mountain position will help you get rid of tension and stiffness in the muscles.

Start now, stand up with your hands down and your back straight and relax, move your hands to the prayer position, then spread them out to the sky and gradually bend your back so that your face looks at the sky as well and take deep breaths.

Cat Pose:

If you spend a lot of time at a desk or feel back pain because of bending over for a long time, taking the cat position will give you a great deal of relaxation.

Rest your knees on the floor and make your back straight, place your hands also on the floor and take a deep breath and slowly take it out to get rid of tension and anxiety, then arch your back like a cat once Another and repeat the process.

Dog’s Down Pose:

This position, with the pressure exerted on it, will make the muscles in your legs and arms more flexible and strong and adjust their work to a great extent.

Start on your knees and hands as in the previous position, then move your hands forward a little and separate between your fingers, press your toes and lift your knees off the ground to form a letter (V) in your body.

Your feet should be wide, and your knees bend slightly. Use a yoga mat if possible to help you exercise easily.

Pose of cobra:

This position improves your overall breathing system.

Lie down with your face facing the floor, with your feet flat and your feet facing the floor.

Lift your chest up against the floor so you are at the level of your shoulders and your shoulders are relaxed and always keep your pelvis on the floor and lift your chest off the ground again and again.

Baby Pose:

This position gives you calm and tranquility.

Sit on your knees supported on the tips of your fingers, sitting on your heels, and spread between your knees, now bend your upper part on the ground and spread your arms straight on the floor and put your forehead on the ground and relax and breathe deeply.

Important equipment for yoga practice

  • Mats: a comfortable type of rubber, for example, that does not slip.
  • Towel: to wick away sweat during or after exercise.
  • Light cover: It may help if the weather is cold and you need to exercise and lie on the ground.
  • Some stretches that you need to hold or stretch.

Typically, a yoga session lasts about 75 minutes, including 15-20 minutes of breathing and warm-up exercises, and 15-20 minutes of relaxation.

To Read: Growth Hormone and Bodybuilding 

Conclusion

Yoga is a spiritual sport helps improve your psychological state.

According to studies, practicing 15 minutes of yoga daily can change the chemistry of the brain and improve your mood.

Adding some yoga to your daily routine can make you a happier person, as a recent study showed that practicing regular yoga and meditation leads to higher levels of serotonin (the hormone of happiness).

The same study showed that long-term yogis had more mass in areas of the brain associated with satisfaction.

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