Sagar Institute of Science & Technology(SISTec), Gandhinagar, Bhopal

Why Yoga Exercise is Good for You

INTRODUCTION
Imagine an activity that increases your flexibility, strengthens your muscles, centers your
thoughts, and relaxes and calms you. Yoga does all that and more! In this article, I will review a
brief history and the philosophy of yoga, the different types of yoga, and the benefits. A recent
Norwegian study found that yoga practice results in changes in gene expression that boost
immunity at a cellular level. And it doesn't take long: The researchers believe the changes
occurred while participants were still on the mat, and they were significantly greater than a
control group who went on a nature hike while listening to soothing music. Yoga also helps to
boost immunity by simply increasing overall health. Says Mitchel Bleier, a yoga teacher of 18
years and owner of Yogapata in Connecticut. "As you breathe better, move better and circulate
better, all the other organs function better. Research shows that migraine sufferers have fewer
and less painful migraines after three months of yoga practice. The cause of migraines isn't fully
understood, but Bleier says it could be a combination of mental stressors and physical
misalignment that create migraines and other issues. Hunching over a computer or cell phone
with your shoulders up and head forward causes overlifting of your trapezius and tightening of
the neck. This pulls the head forward and creates muscle imbalances that can contribute to
headaches and migraines.
There are dozens of types, or schools, of yoga. They evolved over the centuries as
different yogis developed their own philosophies and approaches and taught them to eager
students, who then passed them on to their own students and disciples. For instance, Hatha yoga,
arguably the most popular type of yoga taught in the U.S., was developed by Yogi Swatmarama
in India in the 15th century and described by Swatmarama as (1) "a stairway to the heights of
Raja yoga (Raja being one of the six orthodox schools of Hindu philosophy, outlined by Patanjali
in his Yoga Sutras) and (2) a preparatory stage of physical purification that renders the body fit
for the practice of higher meditation." Likewise, Kundalini yoga, which is reported to be more
than 5,000 years old, was introduced to the west in 1969 by Yogi Bhajan when he traveled here
from India.
WHAT IS YOGA
Yoga is an ancient physical and spiritual discipline and branch of philosophy that originated in
India reportedly more than 5,000 years ago. The word yoga comes from the Sanskrit word yuj,
which means to yoke, join, or unite. The Iyengar School of yoga defines yuj as the "joining or
integrating of all aspects of the individual - body with mind and mind with soul - to achieve a
happy, balanced and useful life." The ultimate aim of yoga, they claim, is to reach kaivalya
(emancipation or ultimate freedom). What are the types of yoga? Yoga increases flexibility and
reduces stress, but the practice can do more than help you twist your body into pretzel shapes and
Sagar Institute of Science & Technology(SISTec), Gandhinagar, Bhopal


find inner peace. These hidden benefits will help you in the kitchen, office and bedroom -- and
will give you five new reasons to show off your yoga skills (plus recommended poses for each
one!
TYPES OF YOGA.
Hatha yoga is the most widely practiced type in the U.S. and is excellent for beginners. It is
gentle with slow and smooth movements, and the focus is on holding the poses and integrating
your breathing into the movement. It's a great introduction to yoga as it incorporates many
different asanas, as well as pranayamas and chanting. Hatha yoga will prepare you for other yoga
types that might be taught at your yoga center. Hatha is a great way to stretch, work your
muscles, get in touch with your body, relax, and decrease stress.
Iyengar yoga is a form of yoga that uses poses similar to Hatha, but it focuses more on body
alignment and balance, holding poses longer, and using props such as straps, blankets, and
blocks. It's also a good choice for beginners.
Kundalini yoga emphasizes rapid movement through the poses and emphasizes breathing,
chanting, and meditation. It has a more spiritual feel than Hatha and focuses on energy balance in
your body. You might find Kundalini physically and mentally challenging if you're a beginner
and unfamiliar with yoga poses, chanting, and meditation, and so Hatha or any beginner class is
probably a better way to go.
Bikram yoga is derived from traditional Hatha yoga, but is practiced in a room (sometimes
unventilated) heated to about 105 degrees Fahrenheit. The objective is to loosen muscles and to
sweat to cleanse the body and remove symptoms of disease and chronic pain. To my knowledge,
there hasn't been any research on the safety or efficacy of Bikram, and so I don't recommend it
because of the potential risk of dehydration, hyperthermia (overheating), blood pressure changes,
and cardiac problems with exertion in such an inhospitable environment. This is particularly so
for individuals who may have an existing heart problem or high blood pressure but don't know it.
Bikram has grown in popularity, and some people swear by it. I recommend that you speak with
your physician first if you are determined to try it.
Ashtanga yoga, or power yoga, is an ancient system of yoga taught by Sri K. Pattabhi Jois at the
Ashtanga Yoga Research Institute in Mysore, India. In the U.S., it is taught as an aggressive
workout where you move quickly from one pose to another to build strength and endurance.
There is little emphasis on meditation with Ashtanga, and at the end of the session you will feel
more like you have completed a traditional weight-training or callisthenic workout than you
would with any other type of yoga. Ashtanga is for you if you're looking for a tough, physically
challenging workout.
PHYSIOLOGICAL BENEFITS OF YOGA
Stable autonomic nervous system equilibrium
Pulse rate decreases
Respiratory rate decreases
Sagar Institute of Science & Technology(SISTec), Gandhinagar, Bhopal


Blood Pressure decreases (of special significance for hyporeactors)
Galvanic Skin Response (GSR) increases
EEG - alpha waves increase (theta, delta, and beta waves also increase during various
stages of meditation)
EMG activity decreases
Cardiovascular efficiency increases
Respiratory efficiency increases
Gastrointestinal function normalizes
Endocrine function normalizes
Excretory functions improve
PSYCHOLOGICAL BENEFITS OF YOGA
Musculoskeletal flexibility and joint range of motion increase
Breath-holding time increases
Joint range of motion increase
Grip strength increases
Eye-hand coordination improves
Dexterity skills improve
Reaction time improves
Posture improves
Strength and resiliency increase
Endurance increases
Energy level increases
Weight normalizes
Sleep improves
Immunity increases
Pain decreases
Steadiness improves
Depth perception improves
Balance improves
Integrated functioning of body parts improves
Somatic and kinesthetic awareness increase
Mood improves and subjective well-being increases
Self-acceptance and self-actualization increase
Social adjustment increases.
Anxiety and Depression decrease
Hostility decreases
Concentration improves
Memory improves
Attention improves
Learning efficiency improves
Mood improves
Self-actualization increase
Social skills increases
Sagar Institute of Science & Technology(SISTec), Gandhinagar, Bhopal


Well-being increases
Somatic and kinesthetic awareness increase
Self-acceptance increase
Attention improves
Concentration improves
Memory improves
Learning efficiency improves
Symbol coding improves
Depth perception improves
Flicker fusion frequency improves
BIOCHEMICAL BENEFITS OF YOGA
Glucose decreases
Sodium decreases
Total cholesterol decreases
Triglycerides decrease
HDL cholesterol increases
LDL cholesterol decreases
VLDL cholesterol decreases
Cholinesterase increases
Catecholamines decrease
ATPase increases
Hematocrit increases
Hemoglobin increases
Lymphocyte count increases
Total white blood cell count decreases
Thyroxin increases
Vitamin C increases
Total serum protein increases
YOGA HEALTH BENEFITS VERSUS EXERCISE BENEFITS


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Sagar Institute of Science & Technology(SISTec), Gandhinagar, Bhopal


FITS
Parasympathetic Nervous System dominates
Subcortical regions of brain dominate
Slow dynamic and static movements
Normalization of muscle tone
Low risk of injuring muscles and ligaments
Low caloric consumption
Effort is minimized, relaxed
Energizing (breathing is natural or controlled)
Balanced activity of opposing muscle groups
Noncompetitive, process-oriented
Awareness is internal (focus is on breath and the infinite)
Limitless possibilities for growth in self-awareness
EXERCISE BENEFITS
Sympathetic Nervous System dominates
Cortical regions of brain dominate
Rapid forceful movements
Increased muscle tension
Higher risk of injury
Moderate to high caloric consumption
Effort is maximized
Fatiguing (breathing is taxed)
Imbalance activity of opposing groups
Competitive, goal-oriented
Awareness is external (focus is on reaching the toes, reaching the finish line, etc.)
Boredom factor