Yoga: Techniques, Benefits, and Contraindications

It slows down aging. It relaxes and reduces stress. It helps with weight loss. The various types of yoga.

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benefits of yoga
Yoga: once you've absorbed the technique that best suits you, you'll become addicted to it. In a healthy way, obviously, and not pathologically. And since yoga It is also an exercise in discipline, both physical and internal, you will make sure to establish a time of day, for example in the morning before breakfast, to dedicate to your meditation.

BENEFITS OF YOGA

Physical well-being, spiritual ed emotionalThe great success and growth of the yoga (practiced in Italy by over 2.5 million people) is explained by this extraordinary combination of benefits. Don't waste it on practices that have nothing to do with this ancient Indian discipline, which has also become a brand with associated speculation. But let's take a closer look at the most important ones. benefits of the yoga and how we can capture them with this activity.

CONTRAINDICATIONS

Lo yoga, like any sport, should be practiced with due caution. And only after having mastered the technique. The only real contraindication, aside from cultivating expectations that have no scientific basis, is the risk of physical injury or accidents that require medical intervention. A study conducted in Australia, where yoga It's very popular, and it's estimated that 20 percent of practitioners have suffered some sort of physical injury. This is due to a lack of preparation or the unprofessionalism of their instructors.

YOGA FOR BACK PAIN

Among the most significant benefits of yoga is its ability to combat back pain. This effectiveness has been confirmed by several scientific studies, so much so that in 2007, the American College of Physicians included yoga among the non-pharmacological therapies suitable for treating back pain and also as a preventative measure for this area of ​​the body. The only recommendation is to maintain correct posture, without which back pain risks becoming chronic and therefore more difficult to treat.

BENEFICIAL EFFECTS OF YOGA

It helps to find harmony with the body, soul and mind and to feel better: in fact it reduces states of anxiety e trough, keeping us fit and healthy. The number of people who choose to practice is constantly growing yoga, an oriental discipline that has now become much more than a fad, but a real trend within new lifestyles.

Not to mention that, year after year, yoga has branched out from the original discipline into many different therapeutic declinations including a new practice with beneficial effects on the ovaries, pituitary gland and thyroid and capable of acting on the production of estrogen: the hormonal yoga.

TO KNOW MORE: How to Live Zen: 5 Things to Learn

WHAT IS YOGA FOR?

A few lessons are enough to strengthen la back muscles e to adopt a better posture also obtaining numerous benefits regarding the reduction of any muscle pain and backache. But yoga increases also there ability to concentrate, improves mood e is good for the heart.

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ALSO READ: All the benefits of meditation and 10 tips for connecting your body and mind.

YOGA: PSYCHOLOGICAL BENEFITS

In particular, a study was conducted at the Fatebenefratelli hospital in Milan in collaboration with Iahv Onlus which tested the Sudarshan Kriya Yoga (Sky) method on approximately 180 people with anxiety and trough clinical study highlighting how yoga acts on cortisol and lactate levels, significantly reducing them. The study participants continued the exercise at home yoga therapy for six months, achieving a 60 percent reduction in stress and anxiety levels. Yoga's psychological benefits are also linked to its extraordinary ability to connect the body and mind in those who practice it. It frees them from the performance anxiety so common in physical activity: everything is done according to what the body, guided by the mind, is capable of absorbing in terms of effort. Without wasting energy, without excessive, unnecessary, and harmful physical exertion.

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BENEFITS OF YOGA FOR BODY AND MIND

So here's what they are The 10 beneficial effects of yoga on our body and mind:

  • It reduces anxiety and stress levels

Yoga helps you relax and regain calm. It stimulates the nervous system and reduces fatigue. It also improves self-perception by increasing self-esteem.

  • Teaches you how to use your breath in the best way possible

Practicing yoga teaches you to breathe better, more deeply and less impulsively, and this also allows the body to relax.

  • Increases concentration

Practicing yoga requires a lot of concentration, as it's necessary to remember the different positions to complete the various sequences without losing the connection between body and mind. The result is a greater ability to concentrate even in daily life and in carrying out various activities, and an improvement in the memory in the short and long term.

  • Fights depression

Practicing yoga allows you to regain physical, mental, and spiritual balance, which in turn allows you to rediscover serenity. It also calms the mind by reducing negative emotions and helps you better overcome pain.

  • It's a great physical activity

Practicing yoga is not only good for the mind but also for the body: the various sequences to be performed allow you to activate all the muscles and strengthen legs and arms. Yoga increases the body's flexibility and, as mentioned, also helps relieve back pain. Furthermore, training the body through different sequences helps prevent contractures.

  • It's good for the heart

Yoga lowers blood pressure, slows the heart rate and can be a panacea especially for people suffering from hypertension.

  • Slows down aging

According to numerous studies, practicing yoga has antioxidant effects and helps fight cancer.aging.

  • Improves posture

Various stretching, breathing, and stretching exercises help improve your posture. Yoga is therefore a real cure-all for anyone who, for work reasons, spends most of their day sitting at a desk.

  • Promotes sleep

Practicing yoga promotes relaxation and this, in turn, facilitates good health. sonno. Physical activity, in general, allows you to rest better: in the case of yoga, even though it involves slow and gentle movements, they engage all the muscles in our body and the fatigue, even if it isn't felt immediately, promotes rest.

  • It can be done at any time

Unlike other activities, you can practice yoga at any time of the day, even during your lunch break or at home: in the latter case you need to have a mat and the appropriate equipment.

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TO KNOW MORE: Yoga during pregnancy helps women have a healthy birth.

BENEFITS OF YOGA AGAINST ARTHRITIS

The arthritis It is a very common joint inflammation that causes severe muscle discomfort. Researchers in Baltimore, led by Professor Bartlett, have observed that those who use yoga as a therapy against arthritis have on average a improvement in terms of psychological well-being about 20 percent. From the United States, if there was ever any need, comes another good reason to practice yoga.

HORMONAL YOGA

It is aimed primarily at women over 35 and to those in menopause and was first developed by Brazilian psychologist Dinah Rodrigues in the 1990s. A practice capable of addressing the physiological decline in hormone production and rebalance la estrogen production.

A real panacea during menopause. In a short time, it helps alleviate both hot flashes and other discomforts associated with this physiological moment in every woman's life. And not only that: hormonal yoga It is useful in case of polycystic ovaries, irregular cycle, menstrual cramps e infertility.

Exercises that help you regain vitality include: 18 positionsThe entire sequence lasts about half an hour and should be repeated at least four times a week. It's even better if hormonal yoga is practiced in the morning.

HOW DO YOU GET STARTED WITH YOGA?

If you have never practiced yoga, the best way to start is definitely to rely on a qualified teacher, even better if you share the practice of the discipline with a group of people. Yoga is a discipline suitable for everyone, and perfect at any age: before starting, however, it is important to inform your teacher of any pathologies, from back pain toarthrosisThe teacher will then be able to recommend the right yoga positions that can benefit the entire body.

HOW TO START DOING YOGA AT HOME ALONE?

First of all, before starting to practice yoga on your own, it's best to take a few classes with a teacher: they'll help you breathe properly and perform yoga poses correctly. Alternatively, you can consult an online teacher to get guidance at the beginning of your journey before proceeding independently. It's also advisable to deepen your knowledge of this ancient discipline by reading: one or more books on the subject.

TO LEARN MORE: To breathe well, you need to start from your nose. And learn to use your diaphragm correctly.

WHAT DO YOU NEED TO DO YOGA?

To begin, choose a space at home where you can practice yoga. No equipment is needed.

  • Opt for a room that is, if possible, empty but above all quiet.
  • If you prefer, decorate the room with scented candles, incense or meditation cushions
  • Wear comfortable clothing
  • Buy a yoga mat
  • Consider practicing yoga while listening to music in the background that can relax your body and mind.
  • Leave your phone in another room so you are not disturbed by messages, emails and phone calls.

WHICH YOGA STYLE SHOULD I CHOOSE?

There is no precise rule for choosing the type of yoga: experiment with different styles It will allow you to get closer to what your body needs most. Hatha Yoga is generally considered the best style to approach the practice of this discipline.

HOW MANY HOURS OF YOGA A DAY?

Generally a lesson lasts, on average, an hour or soWorkshops can last 2 or 3 hours.

ALSO READ: Yoga for the Mouth: A Natural Treatment for Bruxism

HOW TO DO YOGA EVERY DAY

To reap all its benefits, yoga needs to become a regular practice. It's not absolutely essential to dedicate one or two hours a day to yoga: even half an hour can be enough. The important thing is to carve out this half hour every day. For example, a good habit could be practicing yoga early in the morning. It's also a great way to start the day with the right energy boost. Also, carve out a few minutes for meditation. Little by little, you'll notice that it will become impossible to give up this healthy morning routine.

Also consider inviting another friend to practice yoga with you: sharing goals will help you stay consistent and motivate each other.

HOW MUCH WEIGHT DOES YOGA HELP YOU LOSE?

Yoga is not an activity that, as such, helps you lose weight. But despite this, it is often recommended during the slimming dietsFor two reasons. During exercise, among the many effects, there is also that of burning fat and calories, which negatively impact body weight. Secondly, all the benefits of yoga In terms of reducing stress and various tensions, they lead to reducing food intake and meals. And eating less always leads to weight loss.

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YOGA MAKES YOU AGE SLOWER

It is not a supposed miracle, nor a fake news, but the result of in-depth scientific research. Yoga prolongs life, in the sense that it helps one age better and more slowly. In a study published in Advances in Geriatric Medicine and Research It has been shown that, thanks to yoga, a series of aged cells undergo necrosis and are replaced by younger ones. In muscles, ligaments, cartilage: in all these parts of the body, yoga performs a "cleaning" function. Then there are the mental benefits, always linked to an extension of life: a study published in Libyan Journal of Medicine It was noted that those who practiced yoga for at least two years had better cognitive abilities than others. And they were therefore destined to age better and more slowly.

THE BASICS OF YOGA

Anyone who wants to delve deeper into the foundations of yoga, its birth and its evolution over the centuries, cannot ignore a precious book: The basics of yoga (The Meeting Point Editions).
In this text, Swami Satyanada Sarawati, a Hindu monk and teacher, reconstructs the original sources of yoga: the Vedas and Upanishads, the Bhagavad Gita, the Yoga Sutras, and the classics of hatha yoga. A mosaic of stories, tales, and characters that make the discovery of yoga even more fascinating.
the basics of yoga

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