4 minute read
IN BALANCE
inBalance
YOGA
The practice of yoga has been around for millennia, but if it’s still a bit of a mystery to you, read on to discover its multiple mental and physical health benefits.
Take a breath. Clear your mind. Stretch your core. Re-center and repeat. Busy women know that this is a clever and easy way to be still and find the calm in an ever-moving world, even if just for a few minutes. Would you be surprised to learn that busy women (and men) in the fifth century BC thought so, too?
Deep breathing, contemplation and physical discipline are all part of the practice of yoga, a classic exercise combining the strengthening of spiritual, emotional and physical well-being that is thought to go back nearly 5,000 years.
Developed in India to unite physical and spiritual progression and enlightenment, yoga is one of six schools of Hinduism. It continues to play an important role in Hinduism and Buddhism today, but most people practicing yoga in this century do it for the mental and physical benefits rather than its religious underpinnings.
Taking part in yoga regularly can help to relax and strengthen both the mind and body. Each style of yoga brings its own specific benefits, but participants in every style can expect to reap a host of rewards including improved flexibility, strength, balance and stamina; improved body alignment (and in some cases a relief of joint pain); a reduction of stress and insomnia; relaxation; and a boost in selfconfidence as new poses and techniques are mastered and muscles are strengthened. Yoga classes typically consist of stretching, practice breathing and warm-up stretches. The instructor then takes class members through the yoga positions ensuring each one is made correctly and held for the appropriate amount of time. A cool down further relaxes the muscles and brings the heart rate down; the final relaxation time of a yoga class is not to be missed.
Yoga is usually done barefoot in comfortable clothes that allow you to move freely. A yoga mat provides a non-slip surface and, when appropriate, props can help hold and maximize poses. It’s a versatile practice and can be done outside, at home, in a gym or in a studio.
Yoga studios and classes are gaining in popularity and a simple Google search can help find one nearby. YouTube channels and exercise apps are also great places to look for instructional videos. The age-old practice of meditation and discipline couldn’t be more accessible than it is today. So, take a breath, stretch and say, “ommmm.”
How to strike a work-life balance that keeps you centered. BY CHEYENNE MARTIN
PICK YOUR POSE
Beginners to yoga should consider their current level of activity and ability and start with a class that will teach the basic poses. Beyond that, whether you are looking to tone your muscles, increase flexibility or just relax, there is a yoga for you.
Get bored easily? Try Vinyasa, where the sequence of poses varies from session to session.
Hatha// This is the foundation, the style from which many other classes derive their most basic poses (think downward dog or mountain). Hatha yoga is gentle and instructive and is a great place for beginners to start.
Restorative // This
style of yoga makes use of props to make holding poses easier while concentrating on relaxation and meditation. Each pose is held for several minutes and includes props such as pillows, chairs, straps and blocks. It’s especially useful in combating fatigue and emotional trauma.
Vinyasa // This is one of the most popular styles in the world. The sequence of poses varies from session to session, which makes it good for people who get bored easily. The unstructured approach also leaves a lot of room to focus on specific goals or muscles. Ashtanga // This style is well suited for the athlete who likes sweat and a challenge. It builds strength and balance through increasingly difficult poses. Participants focus on a steady breathing pattern called ujjayi. Bikram // Participants in this class are in for a real sweat. It’s performed in a 105-degree room with 40 percent humidity. The same 26 poses are done in the same order every time, a line-up that’s designed to boost meditation. Poses are held steadily, allowing for a deep stretch.
A cool down further relaxes the muscles and brings the heart rate down; the final relaxation time of a yoga class is not to be missed.
Click for Composure
If you’re looking for a way to find a moment of peace but can’t pull out the yoga mat to do it, there’s a FREE app for that. Consider downloading one of these meditation apps, which are available for both Apple and Android products.
Omvana
can guide you through meditation at work, home or before bed. It comes preloaded with several guided meditations featuring music and relaxing sounds.
Take A Break
is perfectly designed to help you relax in mere minutes with guided meditations. It’s particularly effective when you’re looking for a few minutes of peace at work.
Calm
can actually help you learn to be more mindful on a daily basis. You can find a guided meditation course and even relax for sleep with the apps “Sleep Stories.”
Smiling Mind
has breathing sessions for the whole family. The app lets you choose a meditation length, note your current mood and track your progress.
