Did you know that yoga has been around for more than 5,000 years? Today, you see lots of super stars and athletes practicing yoga, but it's a great activity for anyone! No matter what other activities you participate in, yoga can strengthen your abilities by increasing flexibility, staying power (endurance), and your ability to focus.
Lots of physical activities build your muscles and strength, but many times other parts of your body are left out. Because yoga is a full body workout, it can help to check any imbalance in your muscles.
In addition, yoga strengthens, tones, and stretches your muscles, helping to increase your flexibility. If your body is flexible you will be less likely to get injured.
Most yoga practices focus on physical postures called "asanas," breathing exercises called "pranayama," and meditation to bring your body and mind together through slow, careful movements. But, there's more to it than that! Yoga leads to improved physical fitness, increased ability to concentrate, and decreased stress. Yoga is an activity that helps both your body and mind work a little better.
When to Practice
Yoga can fit easily into your schedule—taking 10-15 minutes each day to practice can make a difference (just make sure to wait at least two to three hours after you've eaten!). Yoga is a perfect way to chill out and take some time just for yourself! So, set aside a special time each day and relax, release, and rejuvenate!
Where to Practice
Find a quiet spot where you won't be distracted. Look for a level area that is large enough for you to stretch upwards as well as to the sides for standing and floor positions or stretches.
How to Practice
Always warm up! Plan a well-rounded workout that includes lots of different positions from all of the major muscle groups (arms, legs, abs, back, chest). Most importantly, remember to breathe! It's a good idea to start with several arm stretches over your head and deep breaths. Inhale when you try upward and expanded movements, and exhale during downward or forward bending motions.
Concentrate on each position—move slowly making controlled movements until you feel your muscles tensing and resisting (you should feel your muscles stretching, not straining). Each pose in yoga is an experiment, so go slowly and listen to your body. Know when you are pushing yourself too hard or need to challenge yourself a little more.
Last but not least, remember to take 5-10 minutes to relax your body at the end of your workout. This will help to prevent sore muscles and is a way to unwind your body.
If you're feeling stressed out, meditation can help reduce those stressful feelings and increase your ability to remember things more clearly. Sometimes when the pressure is on, yoga teaches that the energy center (chakra) of your brain takes a time out. This means you could forget things like what math problems you have to do for homework, or where you are supposed to meet your friends after school. So, before you panic—close your eyes, take a deep breath, and relax. It does your body (and mind) a lot of good!
Many yoga experts believe each person has seven major energy centers called chakras and 42 lesser ones that help to balance the body. The first begins at its base of the spine moving up to the seventh at the top of the head.
Different yoga types and positions focus on different chakras. A color, body system, gland, and nerves are associated with each chakra.