1. What is Yoga?
2. What is Hatha Yoga?
3. Who can do yoga?
4. What are the benefits?
5. What do you need to do yoga?
6. When should you do yoga?
7. How often should you do yoga?
8. How long does it take to experience the benefits?
9. Can yoga help you lose weight?

1. What is Yoga?

Yoga is Sanskrit for Union, the union between the mind, the body and the spirit. It is a traditional discipline in Hindu philosophy and is based on a volume of texts called the Yoga-Sutras. The first three volumes of the Yoga-Sutras were written in the 2nd century BC. However, historians claim that a forth book was added in 5th century AD. The authors of these texts wrote under the same name, Patanjali, meaning divine descendant.

The practice of yoga is described in eight stages – Ashtanga-Yoga, meaning “eight limbs” or Raja Yoga, meaning “royal yoga”:

Yama: Ethical precepts that are meant to be applied universally. The five Yamas outlined in Patanjali’s classical yoga system are:

• AHIMSA: The practice of non-injury
• SATYA: The practice of truthfulness
• ASTEYA: The practice of non-stealing
• BRAHMACHARYA: The practice of self-restraint/ continence/ celibacy
• APARIGRAHA: The practice of non-hoarding/ non-acquisitiveness/ non-greed

Niyama: Guidelines for individual conduct or discipline. There are four Niyamas:

• SAUCHA: The practice of purification or cleanliness
• SANTOSHA: The practice of contentment
• TAPAS: The practice of ardour or austerity
• SVADHYAYA: The practice of Self-Study and the Study of Scriptures
• ISVARA PRANIDHANA: Dedication to the Universal/ to the Divine/ to God

Asana: Seat or physical postures that strengthen the body so that one can hold a pose for a long time with distractions.

Pranayama: Rhythmic control of breathing in order to encourage complete relaxation and rejuvenation.

Pratyahara: Through the practice of Pratyahara, which means “sense withdrawal,” the practitioner strives to control his or her thoughts without be distracted by his or her surroundings— look without seeing, hear without listening.

Dharana: Mental concentration for a long period of time.

Dhyana: Meditation or unbroken mental focus so that one can transcend memories influenced by one’s ego and by one’s attachment to material prosecutions.

Samadhi: Absorption with the Absolute; Super-consciousness; a state of joy and peace where the practitioner achieves total freedom.

2. What is Hatha Yoga?

Hatha yoga is another path within the ashtanga yoga system, as it incorporates all the eight limbs or stages. The word hatha is a made up of two Sanskrit words, Ha meaning sun and Tha meaning moon. Hatha yoga refers to the union of opposing elements, such as mind and body, static and dynamic energy, hard and soft, Spirit and Matter, etc. The term hatha also implies force or determined effort. John Friend, founder of Anusara yoga, says: “Hatha yoga does not force what is unnatural upon oneself, but rather uses the inner power or force of love, action, and knowledge to create a life of fulfilling discipline.”

3. Who can do yoga?

Yoga is not just for the young, supple and svelte. Whether it be sitting on chair stretching one arm over head or balancing in a handstand, there are many different ways to do yoga and therefore everyone can benefit from it—infants, children, adolescents, adults, seniors, over-weight people and people with special needs. However, it is imperative to understand one’s own physical limitations and adhere to them. Advise the instructor if you are pregnant or have any medical conditions such as high-blood pressure, migraines, asthma, back pain, joint or muscle injuries. Certain postures may have to be modified for your comfort.

If we move slowly then we will experience yoga bliss by witnessing our body’s own awakening and rejuvenation. If we move too quickly we miss this vital process and will likely injure ourselves.

4. What are the benefits?

Physical:
Increased flexibility and muscular strength and tone; postural alignment; relief from back pain and migraines; efficient breathing; strong abdominals, improved balance; controlled high blood pressure and diabetes; improved circulation, digestion and elimination, etc.

Emotional and psychological:
Stress management; improved self-confidence and self-esteem; increased energy levels; controlled psychosomatic conditions and improved sleep.

5. What do you need to do yoga?

Essentially, you don’t need anything, but bare feet, comfortable clothing and an open space to practice yoga. However, practicing on a sticky mat or on a cotton yoga mat is highly recommended not only for comfort, but also to prevent injuring oneself in postures where you might slip. Other props like a chair, strap, block, pillows, and blankets can also help you with postural alignment, especially when you are just starting.

6. When should you do yoga?

There isn’t a certain period in the day that is better than others for yoga, although some people may prefer practicing at a specific time. You should leave at least two hours between eating and yoga, so that the body can digest properly. For women, doing yoga while menstruating can alleviate cramps and other menstrual discomforts. However, you should be cautious while doing inverted poses. Some women find it uncomfortable and chose to avoid inversions during their moon cycles, but others have no problems with these postures.

7. How often should you do yoga?

Doing yoga only once or twice a week is better than nothing. However, in order to get the most benefit, it is best to incorporate some yoga practice into your daily life. It doesn’t have to be a 90 minute Ashtanga class, maybe a few sun salutations in the morning or some breathing exercises before bed. For weight-loss, aim to do at least one hour of practice three to six times a week.

8. How long does it take to experience the benefits?

The short term benefits of yoga like relaxation and relief from muscle tension are instantaneous. Long lasting benefits are experienced on an individual basis, depending on your personal discipline— how long you practice and how often— and on the severity of a condition. It is important to seek guidance from an experienced instructor, who can assist you in the postures and make sure that you are doing them correctly.

9. Can yoga help you lose weight?

Yoga can be an efficient form of cardiovascular exercise, and the only way to lose weight is to increase energy output and decrease energy input. According to a study conducted by Bob Otto, Ph. D., at the Human Performance Lab of Adelphi University in New York, dynamic forms of yoga, like power yoga,* ashtanga yoga or vinyasa yoga, can burn up to 540 calories per hour, which is equivalent to running a kilometre in seven minutes. A recent survey compiled by Yoga Journal, an American specialty magazine, reported that 52 per cent of 1,880 people polled said they had experienced weight loss as result of regular yoga practice. Although yoga can do wonders for physical fitness, it is important to remember that the psychological benefits can be just as powerful, if not more so.

* Based on traditions of Ashtanga, Power Yoga is a dynamic and flowing form of yoga, which encourages the participant to rest only at the end of the practice.