Yoga Exercise

The Western Way

To the modern Western mind, exercise typically can mean one of two things: aerobic exercise or strength training.

Aerobic exercise is simply moving one's body with enough intensity to get one's heart rate at an appropriately rapid level, primarily at an exertion level that can be maintained for a reasonable period of time. Fast walking, jogging and running can be aerobic exercises, as can rhythmic dancing, stairstepping and bicycling.

Aerobic exercise is thought to be superior to anaerobic exercise, in which individuals move at a higher intensity for briefer periods of time, because it raises one's metabolic rate. It also burns more fat over longer periods of time, thus it is the exercise of choice for people who are exercising for weight loss.

Strength or resistance training is simply a series of muscle-building exercises. Individuals strengthen and tone muscles either through lifting or pushing weights or against the resistance of a machine. Strength training is the exercise of choice for people who want their body to be of a particular shape.

The Way of Yoga

Under the definitions above, yoga isn't an exercise at all, since it is neither aerobic nor muscle-building.

And yet, the practice of yoga, or the exercise of yoga, has mental and physical health benefits that the other two types of exercise do not.

When most people hear the word yoga, they immediately think of the yoga postures, the twisted pretzel configurations that very flexible people can achieve. These postures, or asanas, are part of the foundation of Hatha yoga, which also includes breathing and meditation as part of a regimen to attain spiritual enlightenment. Most modern practitioners of Hatha yoga go through the asanas as part of a physical health program, and unfortunately spend little or no time on the more spiritual exercises.

Yoga Exercise

Practicing the Hatha Yoga positions regularly provides proven health benefits.

• Simply achieving and holding the postures for a period of time increases joint flexibility and decreases muscular tension, a particular problem in our stress-filled lives.

• Various postures also have benefits to specific bodily subsystems; for example, twisting or positioning the body into the postures actually performs a sort of massage on the internal organs, stimulating them in the same way that a massage relaxes and energizes the muscles in your shoulders and back.

• Hatha yoga will also improve muscle tone, but will not cause muscles to "bulk up" as weight training will. In fact, bulky muscles can be a handicap to achieving some of the postures, since the muscles may literally get in the way. If you want to "shape" your body, you will have to add "sculpting" exercises to your yoga practice.

Learning Yoga

While a variety of yoga DVDs exist to guide you through the various postures of Hatha yoga, it's probably a good idea to start your yoga exercise practice by taking a class from a certified yoga instructor. Since your living room probably isn't lined with mirrors, you are unable to see yourself "from the outside" and will not know if you aren't quite right in your form.

Working with an instructor will help you get the extra bit of curve in your bend, or might prevent you from over-extending and hurting yourself. Many people also find practicing in a group is more motivating that solo practice.

Once you have mastered the postures, you may want to add more yoga exercise sessions to your schedule at home. Spend some time to master the breathing exercises as well, and incorporate meditation into your practice, for the full yoga benefits to mind, body and spirit.