Say yes to yoga!
Fancy being more flexible, improving your concentration and achieving better posture?
These are just some of the benefits of a regular yoga practice. And despite its booming trendiness, there's a style and pace of this ancient form of exercise for everyone - whatever your age, fitness level or agility. So if you're just starting out with yoga, or if you want to go back to basics, have a look at our guide: yoga for beginners.
The history of yoga
Yoga is a form of physical and mental exercise that originated in India 5,000 years ago, although the precise details of its genesis remain unknown. The word yoga comes from the Sanskrit for 'union', emphasising yoga's focus on connecting the body and higher self.
Yoga classes
If you are new to yoga, start by attending a class. This way, you can safely learn the basics from a qualified teacher, who will be able to check your postural alignment and advise on adjustments. As yoga is now popular across the UK, it shouldn't be too difficult to find a class at your local leisure centre or village hall. Classes last 45-90 minutes and styles of yoga vary widely, from energetic vinyasa flow to calmer hatha yoga. Pick a type that suits your age and agility.
Yoga poses
The foundations of yoga are the poses - a series of standing or sitting movements that increase strength and flexibility. Many poses aim to improve balance by straightening the lower limbs, in particular the knees and ankles. This can reduce the risk of falls and osteoporosis.
Breathing
Yoga's second focus is the breath, also a powerful way to connect to your body. Yoga breath requires you to inhale and exhale through the nose, allowing your breathing to deepen and slow. This helps to open up the body, centre one's attention and encourage a focus on the current moment.
Physical benefits
Practising yoga comes with a host of physical benefits. It can help to manage high blood pressure and back pain, improve balance and promote better sleep. There is evidence that it can even ease mild depression, and many use yoga to alleviate stress. It's also a fabulous way to improve concentration - there are no distractions on the mat. It's just you, your body and your breath.
3 Yoga Poses for Beginners
Have a go at some of these easy poses if you want to get into yoga.
Child's Pose (Balasana)
This is a calming pose that is used for restful pauses between more difficult postures. It helps to elongate the muscles of the lower back. How to: On the floor, lower your hips to your heels and rest your forehead on the floor. Your knees can be together or apart. Lay your arms overhead with your knees on the floor.
Downward-Facing Dog (Adho Mukha Svanasana)
One of the most well-known yoga poses, this posture offers a revitalising, full-body stretch. How to: Start by kneeling on your hands and knees on the mat, in the shape of a table. Spread out your palms and place your knees and feet hip-distance apart, curling your toes. Walk your palms forward until just over your shoulders, then raise your knees off the mat and lift your hips up high into the air until your legs are straight. Bend your knees, if needed, and keep your toes pointing forward. You should look like an upside down 'V' shape.
Corpse Pose (Savasana)
This is a pose for total relaxation. Most types of yoga begin and end with this grounding posture. How to: Lie with your back on the floor with your arms stretched out by your sides and your legs flat on the mat, feet pointing up. (Think starfish!) Gradually relax one body part at a time, starting from the toes, letting go of any thoughts that arise as you do so. Maintain this pose for five minutes for maximum effect. When you're ready to get up, don't stand up straight away: instead, roll onto one side and push yourself up with your hands to avoid dizziness.
Try a class for free!
The NHS Fitness Studio, available on the NHS website, offers several yoga class videos that you can try from the comfort of your own home. Most are suitable for beginners (though it's worth checking the class description). All you need to get started is a yoga mat. If you don't have a mat, you can use a clean towel or blanket laid out on the floor. If you're keen to try yoga to deal with a specific issue, take a look at 'Yoga with Adriene' on Youtube, where there are hundreds of videos available to try at home for free. You can search by body part or ailment ('yoga for back pain', for example, or 'yoga for stress'), or jump right in with the first video you find! It helps to practice near a mirror so you can check your posture.
Other helpful websites
Yoga Class Near You Yoga In Daily Life The British Wheel of Yoga Iyengar Yoga Yoga with Adriene Traditional Yoga
