Yoga is an ancient practice that involves physical poses, concentration, and deep breathing. A regular yoga practice can promote endurance, strength, calmness, flexibility, and well-being. Yoga is now a popular form of exercise around the world. According to a 2017 national surveyTrusted Source, one in seven adults in the United States practiced yoga in the past 12 months.
Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation. Yoga involves movement, meditation, and breathing techniques to promote mental and physical well-being. There are several types of yoga and many disciplines within the practice.
Yoga is an ancient practice that has changed over time. Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy. There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility. People with certain health conditions, such as sciatica, should approach yoga slowly and with caution.
Yoga can help support a balanced, active lifestyle. The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.” Yoga can be traced back to northern India over 5,000 years ago. Indian monks spread their knowledge of yoga in the West during the late 1890s. Modern yoga teachings became widely popular in Western countries by the 1970s.
The philosophy of yoga is about connecting the mind, body, and spirit. There are six branches of yoga. Each branch represents a different focus and set of characteristics.
The six branches are:
Hatha yoga: This is the physical and mental branch that aims to prime the body and mind.
Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.
Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.
Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.
Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.
Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.
Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects. When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion. Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra. There are seven major chakras, each with its own focus:
Sahasrara: The crown chakra, which is at the crown of the head, symbolizes spiritual connection.
Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.
Vishuddha: The throat chakra corresponds to immunity and verbal communication.
Anahata: The heart chakra, which is in the center of the chest, influences professional and personal relationships. Any imbalances in this chakra will affect oxygen, hormones, tissue, and organ control.
Manipura: The solar plexus chakra is in the stomach area. It corresponds to self-confidence, wisdom, and self-discipline.
Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.
Muladhara: The root chakra, which is at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.
Yoga, for many people, provides a retreat from their chaotic and busy lives. Yoga provides many other mental and physical benefits.
There are many types of yoga. The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this "edge," the focus is on your breath while your mind is accepting and calm.
1. Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.
2. Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself. Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person's life. Researchers describe mindful eating as a nonjudgmental awareness of the physical and emotional sensations associated with eating. They developed a questionnaire to measure mindful eating using these behaviors:
3. The researchers found that people who practiced yoga were more mindful eaters according to their scores. Both years of yoga practice and number of minutes of practice per week were associated with better mindful eating scores. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savor each bite or sip, and note how food smells, tastes and feels in your mouth.
4. People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.
Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.
5. Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.
Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.
6. Several small studies have found yoga to have a positive effect on cardiovascular risk factors: It helped lower blood pressure in people who have hypertension. It's likely that the yoga restores "baroreceptor sensitivity." This helps the body senses imbalances in blood pressure and maintain balance.
Another study found that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications. Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits. Before you start a new exercise program, be sure to check with your doctor.
Researchers are also studying if yoga can help people with depression and arthritis, and improve survival from cancer. Yoga may help bring calm and mindfulness to your busy life.
Long known for its ability to alleviate physical pain, the ancient healing art of Acupressure can also relieve emotional pain. From day-to-day pressures to life's most significant trials, emotional stress causes the body to shut down, which keeps negative feelings stuck, resulting in physical ailments and emotional imbalances. Acupressure techniques release this muscular tension and restore the flow of vital energy, making resolution possible. For an in-depth focus on this topic, see Acupressure for Emotional Healing: A Self-Care Guide for Trauma, Stress & Common Emotional Imbalances by Michael Reed Gach, Ph.D., with 500 illustrations of emotional healing applications. Acupressure relaxes the tight muscles that result from emotional stress and trauma, which cause the body to contract its muscles and harden, like protective armor, to shield your inner self. For instance, when something frightens you, or someone uptight treats you abrasively, your neck and shoulders may tighten immediately in response. This tension prevents energy from circulating freely in your body, which can lead to various physical and emotional imbalances. If you do not deal with these tensions and resulting afflictions, emotional problems may stay buried, and then resurface at a later time, when they're triggered by some new stress. Most therapies address the cognitive and emotional aspects of trauma, but do not get to the physiological source. Acupressure has an advantage in that it works directly with the body to relieve physical ailments, muscular tension, and the emotional imbalances associated with them. Emotional imbalances and the physical symptoms that accompany them are often the body's response to unresolved issues and events. Someone who witnessed a fatal automobile accident, or an abusive incident, may
live with the memory in the form of recurring nightmares and insomnia or other psychosomatic ailments. If left untreated, they can continue for years. Using acupressure points for today's tension headache, caused by a conflict at work or an argument over homework with one's teenager, may bring old conflicts or memories to the surface during an acupressure session or afterward. To follow up, use acupressure self-care methods, or explore the issues in therapy. Becoming conscious of old memories and bringing them out in the open can lessen their impact. Divorce is another example of a life-changing transition that can cause emotional problems such as anxiety, worry, and depression, and also cause physical symptoms, such as stomachaches, ulcers, irritable bowel problems, and more. Acupressure can help balance these symptoms.
Compulsive behaviors occur in cycles and are cumulative; one stress leads to another. Poor choices and emotionally unhealthy situations contribute to muscular tensions, pressures and pain. People commonly use drugs, alcohol, cigarettes, or overeating to avoid the stress and tension in their lives and to escape from feeling pain in the body. Acupressure can break the negative cycle of addiction, since it releases pain, stress, and tension, and heightens body awareness. Instead of the numbing affects of drugs, acupressure increases the circulation, helping to lift the fog of addiction and bringing a
person back to the present moment. There are acupressure points for regaining stability, reducing cravings, for heightening morale, self-esteem, and self-confidence, and for boosting will power - all of which are vital for combating addictions.
All Acupressure Massage techniques, methods and styles use the same ancient acupressure trigger points. They vary in using different
rhythms and pressures for stimulating the acupressure points, using not only the fingers, but also the hands, arms, legs and even feet. Some styles also incorporate other healing techniques. Shiatsu Therapy, the traditional Japanese form of acupressure, can be quite vigorous, with deep pressure applied to each point for three to five seconds. In Jin Shin Acupressure, at least two points are gently held for a minute or more. This style also uses the Extra Meridians or Extraordinary Vessels, which balance the meridians. Tuina Chinese Massage and Thai Massage stimulate the Qi ("key") healing energy using acupressure hand movements, full body stretches, and Chinese massage techniques.
The Chinese used acupressure points as a beauty treatment for thousands of years. An acupressure beauty treatment enhances muscle tone and increases circulation. The Heavenly Appearance and Facial Beauty acupressure points improve skin condition and the tone of facial muscles and connective tissue. This can lessen the appearance of wrinkles without drugs or surgery. After years of pulling and stretching the skin, the connective tissue is weakened, loosening the skin. Simple finger pressure on the Heavenly Appearance points, along with therapeutic facial exercises, relieves congested
areas and relaxes the muscles. Thus toxins are released and eliminated, which of course benefits your outward appearance. Acupressure points release the flow of life energy, which improves both how you feel as well as how you look. Better Sex Ancient Chinese Sexology practices use the acupressure points to cultivate sexual energy in lovemaking. Acupressure for lovers also fortifies fertility, arousal, and sexual endurance, enhancing sexual pleasure. Lovers have the advantage of stimulating the acupressure points with full body embraces, kisses, and the secrets of touch. Learn special points for heightening spiritual
awareness and the chemistry of your love relationship. The book, Acupressure for Lovers, also provides answers for sexual problems such as inhibited sexual desire, premature ejaculation, impotency, infertility, and sexual frustration through an understanding of where sexual energy gets blocked and what points to use to release it. Achieve deeper sexual communication, spirituality, and learn acupressure techniques to unleash the dynamic force of love. Back Care Acupressure Therapy is highly effective for relieving muscular tension in all areas of the back. Important points are located along either side of the spine and on the upper back. For self back care, lie down on a couple of tennis balls tied in a sock. Many people especially appreciate the release of tightness associated with lower back pain and sciatica. Acupressure, Shiatsu, Thai Massage, and self-acupressure for relieving back pain can also be an effective adjunct to chiropractic treatment. By relaxing and toning the back muscles, Acupressure makes the spinal adjustments easier and more effective, and the chiropractic results last longer. In fact, Acupressure and chiropractic treatments were originally practiced together in ancient China.
