The Body Benefits from Movement, and the Mind Benefits from Stillness

Medical professionals agree that physical activity is essential to our health. The majority of these routines are meant to improve one’s physical health. Yet, one’s mental health is as crucial. Have you ever noticed how much easier life appears when you’re in a good mood? Or how an issue seems less daunting when you’ve had some sleep? Have you ever noticed how a simple phone call can lift your spirits? Everything we do is impacted by our mental health in some way. Many aspects of our health, both mental and physical, contribute to how we feel about ourselves. 

Yoga is the known practice that may enhance both your physical and mental wellbeing. You already know what Yoga is. Thus, there is more to Yoga education. The importance of mental health can’t be overstated, and neither can the advantages of Yoga, which are discussed in this article by personal trainers affiliated with Sirwiss who specialize in Yoga education.  

If Today Marks, the Beginning of Your Yoga Practice 

Getting started on anything new may be nerve-wracking, especially if you aren’t sure what it is that you’re getting in to. As more and more varieties of yoga are being invented to accommodate various philosophies, it may be difficult for individuals with an interest in the practice to keep up with the ever-expanding body of knowledge on the topic.  

The seven yoga styles outlined here form the backbone of much of what is now accessible, and their explanations will provide you with the foundational information you need to assist with choosing courses.  

Keep in mind that Patanjali’s “Yoga Sutra” lays forth an eight-fold road to enlightenment via the practice of yoga. Asanas, or yoga postures, are the physical component of yoga but are just one aspect of the broader practice. For this reason, yoga sessions often include pranayama (breathing exercises), meditation, and other philosophies. They help the student in exploring many aspects of yoga. 

Hatha 

Hatha yoga is the traditional method of yoga that includes the three pillars of asana, pranayama, and dhyana. It’s best to check with the instructor beforehand to see how intense the flow will be, but in general, these sessions go at a little slower pace. Hatha is the basis of all yoga, and its calming flow makes it a good choice for beginners or those seeking a more contemplative or restorative practice. 

Vinyasa 

Several concepts have used the term “vinyasa” as a synonym. It is used by certain instructors to describe the progression of postures: 

1. Plank Pose 

2. Chaturanga Dandasana 

3. Upward-Facing Dog 

4. Downward-Facing Dog 

Yoga instructors may even use the phrase “take a vinyasa” to describe this movement. In Sanskrit, nyasa means “to place,” and vi means “in a unique manner,” thus forming the word vinyasa. The transitions between poses and the breathing that accompany them are what “to put in a specific manner” alludes to.  

A vinyasa class is likely to be a vigorous one, with students moving quickly and fluidly from one series of yoga poses to the next; this kind of practice often includes several rounds of the sun salutation. Breathwork and developing mindfulness as you progress from one posture to the next will also be focal points of these courses. Those interested in pranayama and being in the present moment, as well as a decent exercise, will find these sessions to their liking.  

Most health program offers Power Yoga classes, which are a rigorous vinyasa flow that omits the traditional elements of yoga (breathwork and meditation). 

Iyengar 

This method of yoga was created by B. K. S. Iyengar. Alignment of the body is emphasized as a means of improving both flexibility and strength. Studios where it’s taught generally stock up on props like blankets, blocks, straps, and the like to assist students of varying ages, flexibility levels, and physical skills in finding the ideal alignment for their bodies. With the use of props and a focus on alignment, and since the postures are maintained for longer, this practice is ideal for people recovering from injury. 

Hot Yoga 

Hot yoga is not always Bikram yoga, as it was stated up before. To practice hot yoga, all that is required is a heated environment, usually kept between 95- and 100-degrees Fahrenheit, and a willingness to sweat. Hot yoga often refers to vinyasa courses that take place in hot studios. Similarly, to Bikram classes, participants in these may need to take breaks if they perspire excessively during the first few sessions. These lessons are wonderful for increasing flexibility since your muscles are already quite heated. When your muscles are unusually heated, they are more pliable, so you should exercise caution. 

Ashtanga 

Ashtanga yoga was first shared with the world by Sri K. Pattabhi Jois. Ashtanga is broken down into three distinct “series,” or groups of poses and stretches. There are three broad categories of series: elementary, intermediate, and advanced, with the latter category sometimes being subdivided further in reality today. During practicing a series, you will repeat the same sequence of postures until you and your teacher agree that you are ready to move on. It’s best suited for the seasoned practitioner, since it takes physical strength, stamina, and a dedication to training many times a week. 

Kundalini 

The goal of kundalini is to bring out the shakti, or primordial energy, that is believed to lie dormant at the base of the spine. Spiritual elements such as chanting, meditation, and deep breathing will play a larger role in this session than in others because of the nature of the practice. For the practitioner who doesn’t completely subscribe to the shakti theory and everything it entails, this may seem a little out there. One may have fun if they are interested in learning mantras and other less common hatha techniques such as mula bandha (which means “root lock”). 

Hatha Yoga or Vinyasa Yoga? 

Hatha yoga encompasses most Western yoga styles. This form of yoga involves gently moving into positions that test your strength and flexibility while concentrating on relaxation and concentration. Hatha yoga emphasizes regulated breathing and posture. This style of yoga also strengthens core muscles, which improve posture. Famous Hatha positions include Downward-Facing Dog and Standing Forward Bend. 

Vinyasa yoga involves flowing from stance to pose. Vinyasa yoga has a flow, yet instructors vary in postures and tempo. Ashtanga yoga is sometimes called Vinyasa. Ashtanga sessions include a set sequence of positions. Nonetheless, vinyasa is led by the instructor. This transition matches breathing. It feels like your breath is moving your body when you exhale or inhale. Vinyasa is physically demanding. 

Which One Is Right For You? 

The sort of yoga that is ideal for you, like any other form of exercise, is determined by a number of variables.  

Hatha yoga could be a better match for you if you:  

…are just starting out in yoga,  

…are new to yoga,  

…have a lower level of fitness,  

…want to concentrate on core strength or posture,  

…want to minimize stress,  

…like a more leisurely pace,  

Vinyasa yoga may be a better fit for you if you:  

…are acquainted with yoga positions and how to do them,  

…have a strong level of fitness,  

…wish to obtain a cardio and strength training exercise during your yoga session, 

…desire to be challenged throughout your yoga session, 

Yoga for Improved Mental Health 

With its focus on breathing exercises and meditation, both of which assist to quiet and center the mind, it’s no surprise that yoga provides mental advantages, such as decreased anxiety and sadness. What’s more unexpected is that it really improves brain function. 

1. A Sharper Mind 

As you lift weights, your muscles develop stronger and larger. As you practice yoga, your brain cells form new synapses and undergo structural and functional changes, resulting in enhanced cognitive abilities, such as learning and memory. Yoga enhances regions of the brain that are essential for memory, focus, awareness, cognition, and language. Think of it as cognitive weightlifting.  

Yoga practitioners have a thicker cerebral cortex (the part of the brain responsible for information processing) and hippocampus (the portion of the brain involved in learning and memory) than non-practitioners, according to study involved MRI scans and other brain imaging equipment. Typically, these regions of the brain atrophy with age, but older yoga practitioners exhibited less shrinkage than individuals who did not practice yoga. Research shows that yoga may reverse memory and other cognitive deficits associated with aging. 

Yoga and meditation may also enhance executive processes such as thinking, decision making, memory, learning, reaction speed, and accuracy on tests of mental acuity, according to research. 

2. Boosted Mood 

Exercising of any kind may improve your mood by providing more oxygenated blood to the brain, decreasing levels of stress hormones, and raising production of feel-good chemicals called endorphins. Nonetheless, there is a possibility that yoga has extra advantages. Raising gamma-aminobutyric acid (GABA) levels in the brain is linked to improved mood and reduced anxiety.  

The emotional processing center of the brain, the limbic system, is another area of the brain that benefits from meditation’s calming effects. Your emotional reactivity decreases, and as a result, your reaction to unpleasant events becomes more measured.  

Historically, depression and anxiety have been treated with medication and psychotherapy. Yoga, on the other hand, is effective in addition to other complimentary techniques and holds its own when compared to others.  

Some researchers analyzed the impact of different relaxation methods on mental health issues in the elderly. Massage treatment, progressive muscle relaxation, stress management, and music therapy were among the other interventions apart from Yoga. Although all of the methods were helpful, Yoga and music were the most effective treatments for both sadness and anxiety. Among all the methods tested, yoga proved to have the longest lasting impact. 

Some preliminary research suggests that yoga may assist in the treatment of post-traumatic stress disorder (PTSD). It is used in conjunction with other therapies to reduce intrusive memories and emotional excitation and to produce calmer, more steady breathing. Slow, deep breathing is associated with calmer emotions because it activates the parasympathetic nervous system. 

Bipolar Disorder and Yoga 

If you suffer from bipolar disorder, you may experience fluctuations in your mood, energy level, and general functioning. “Mood episodes” are times of extreme emotional states experienced by people with bipolar illness. The symptoms of bipolar illness might become much more severe when the person is under stress.  

Treating bipolar illness may benefit from anything that helps people relax and feel calm. Bipolar illness rehabilitation programs that include yoga have shown positive results. It combines strategies for dealing with your health on several levels, including the physical, the mental, and the emotional.  

Yoga has a relaxing effect on many individuals. It is a practice that combines meditative breathing with focused movement. The two together may do wonders for your mood.  

When practiced regularly, yoga may help you achieve a higher level of fitness by strengthening your muscles, improving your flexibility, and enhancing your balance. The foundation of good health is exercise (flexibility, cardio, and strength training), together with sufficient sleep and a balanced diet. If you’re dealing with a chronic condition like bipolar disorder, being in good shape might make it easier.