Yoga: Discover the practice that benefits the mind and body

It is almost impossible to define, in a few lines, what Yoga is. The word originates from the Sanskrit language and basically means to unite, to integrate… In this way, it is a philosophy that recognizes that mind, body and spirit interact, but the practice goes much further than that. To better understand what Yoga is and what it is for, check out the following information!

What is Yoga and what is it for?

Consuelo Lima, Hatha Yoga teacher at Coletivo Bombo, comments that Yoga is an ancient philosophy, “which aims to lead practitioners to a state of peace and quiet, putting them in touch with themselves”.

For Edson Ramos, Yoga teacher at Espaço Nirvana, 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 benefits ”.

“According to mythological legends, Yoga emerged on earth through the Hindu gods, who left it here so that human beings could have a way of evolving as conscious beings”, comments Ramos.

“Others claim that once, the God Shiva (one of the aspects of the Hindu trinity) was teaching his wife Parvati the positions (asanas) of Yoga by the side of a lake, when a fish (matsya), who was observing Shiva and Parvati practicing the exercises, imitated them and evolved to become a man”, adds Ramos.

Strands of Yoga

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 depth. Through physical and breathing exercises, in addition to meditation and relaxation techniques, the person learns to move more consciously, in addition to breathing more peacefully and deeply.
• Ashtanga Yoga is a more vigorous practice that requires an increasing degree of strength, flexibility and awareness. It is especially suitable for those who have stamina for physical activities and want to work their body a lot.
• Iyengar Yoga: It is a method based very much on the alignment of the body. The use of blocks, belts, chairs and other items allows any practitioner to go 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 transitions and posture planning. A class depends a lot on the individuality of each teacher, but, in general, you can expect an always different class, well-explained alignments and a lot of movement.

Demystifying ideas about Yoga

It is a fact that the practice of Yoga still causes many doubts. That’s why, around and around, misconceptions arise and even some myths on the subject: “Yoga is a religion” and “Only people who already have a lot of flexibility can practice” are some examples.

Consuelo highlights that Yoga is self-knowledge. It’s a lifestyle. “And that does not depend on religion, for example. Flexibility, agility, better control of your breathing and other benefits are acquired with the practice and with the surrender itself to Yoga”, he says.

“Yoga can be seen as an ‘END’, in which the practitioner’s ultimate goal is constant Samadhi, that is, enlightenment, liberation, control, service, etc. But it can also be seen as a ‘MEANS’, 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 everyday stress. “Through meditative and breathing techniques, the practitioner manages to reduce this stress, providing relaxation, reduced anxiety and better emotional control”, he says.

“Yoga is not considered a sport, the practitioner uses his own body to achieve higher states of consciousness. Some practitioners come to Yoga looking for a physical activity, but, over time, they end up discovering its depth”, explains Ramos.

“To practice Yoga, it is not necessary to follow a religion, have flexibility or any of those myths that have been created over time. Yoga is suitable for all people, without exception”, adds the teacher.

How is a Yoga class?

Each teacher may have their particularities when conducting a class, but, in general, Ramos explains how the Yoga class is done. Follow:

1. Guided meditation. Ramos explains that, generally, Yoga classes begin with a time between 5 and 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 prewarming up,” she says.
3. asanas. According to Ramos, then come the Asanas (postures) of standing, sitting and lying down.
4. Relaxation. “After the physical part, the practitioner is guided by a deep relaxation to be able to assimilate the effects of the practice and be able to relax the body”, explains the professor.
5. Pranayamas. According to Ramos, the practice ends with Pranayamas (breathing exercises) and meditation. “Some teachers add chanting with mantras or reading from some ancient 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 stages:

1. Interiorization;
2. Pranayama (Control of Breathing);
3. Asanas (Postures);
4. Relaxation.

“It is worth noting that classes may vary according to the class and the time of practice”, comments the teacher. “Hatha Yoga classes work on postural alignment, body and respiratory awareness, flexibility and muscle strengthening. They last one 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 must know his student, understanding his limitations and adapt the practice of Yoga to them. A good tool for this is the application of an anamnesis form and the teacher’s own observation. In turn, a good practitioner must learn to know and ‘listen’ to his own body. The biggest issue is to perform the asanas with attention and not with tension. It makes the practice much more comfortable and beneficial,” he says.

For Ramos, everyone can and should practice Yoga, “but, like any physical activity, it is necessary and recommended to do a previous interview with the teacher who will teach the class. This interview aims to find out if the practitioner has any injury or pathology that needs adaptation or replacement of some technique”, he adds.

Yoga for beginners: 14 tips from the pros

Many people are interested in getting to know the practice better, but do not know “where to start”. Below, the teachers give their top tips on Yoga for beginners:

1. “Beginners must respect their body and always try to take care of their physical integrity. Strength and flexibility are factors that need time.” (Edson Ramos)
2. “Always observe how your breath is and make it the fuel of your growth within the practice of Yoga”. (Edson Ramos)
3. “Today most spaces and gyms have equipment and accessories that help beginners in practice”. (Edson Ramos)
4. “In Yoga, we sweat a lot more than most people think. For this reason, it is recommended that the student has his own practice mat”. (Edson Ramos)
5. “To begin with, you have to want and be open to new experiences brought about by the process of self-knowledge that Yoga promotes”. (Consuelo Lima)
6. “For people with a chronic health problem, it is recommended that you consult your doctor, but the practice can always be adapted so that it is as comfortable and beneficial as possible for the practitioner.” (Consuelo Lima)
7. “Another important step for anyone who wants to start practicing is to look for a good teacher. Give preference to someone who has graduated or is taking a teacher training course”. (Consuelo Lima)
8. “It is important to remember that Yoga is a process, a road to be traveled, day after day. Therefore, it is essential that the beginner is aware of the importance of self-observation and responsibility in actions and thoughts while practicing”. (Consuelo Lima)
9. “Attention must be redoubled to breathing. It must be conscious, deep, slow and rhythmic throughout the practice.” (Consuelo Lima)
10. “Another important tip is regarding the use of light and comfortable clothes, which facilitate body movements. Shorts and short blouses are better for practice, as they allow you to sweat and check the exact alignment of the body.” (Consuelo Lima)
11. “Socks, necklaces, rings, earrings, watches and other accessories during practice should be avoided.” (Consuelo Lima)
12. “Try to give a good break between the last meal and the time of your practice (at least two hours). Water can be taken in small amounts before practice, if necessary. Do not drink water during the practice and wait for the end of relaxation to do so”. (Consuelo Lima)
13. “In the case of special health conditions, injuries or joint pain, it is extremely important that your teacher is notified before the start of the class. Respect for the body’s limits and the signals it gives during and after practice is a basic rule for good practice”. (Consuelo Lima)
14. “The material of extreme need is the Yoga mat, called Mat. Generally, 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 mat, so you can also practice in other environments outside of class.” (Consuelo Lima)

Yoga Positions (Asanas)

Check out below videos that show some of the positions used in Yoga. Remember that you should not try to do this yourself at home unless you are knowledgeable about the practice.

1. Tree Posture

In this video, Gabi Dias shows one of the most popular balance poses in Yoga practice. Balancing poses are great for the body (they adjust the right and left sides), as well as offering emotional benefits (they bring more balance to life).

2. Boat/Ship Stance and Sail Stance

Check out how Naukasana or Navkasana (Nav = Ship) is done, posture that brings the following benefits: balance of abdominal and lumbar muscles, prevention of gases, activation of concentration, aging with health and vigor etc.

And yet, Sarvangasana (Sarvanga = The Whole Body), a pose that improves the intestines and blood supply to the brain, benefits the glands of the neck and head, inducing sleep, 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 muscles…