Yoga – what is it and what are its benefits?

Modern interpretations of yoga vary widely across cultures and regions. In the West, it is often viewed as a comprehensive physical discipline, enhancing strength, flexibility, fitness, and resilience to stress. In Asia, yoga frequently intertwines with meditation; in Japan, for example, it is practised within a Zen framework, while in Thailand, it often complements traditional healing methods and massage. Even in countries with distinct religious traditions, such as those with Muslim-majority populations, yoga has found its place—adapted to suit local cultural and spiritual contexts.

Yoga extends its benefits far beyond the physical. It profoundly influences mental well-being, promoting peace of mind, fostering body awareness, and nurturing mindfulness. Regardless of the form it takes, yoga remains a universal practice, empowering individuals and enriching lives on multiple levels.

Yoga is far more than a means to improve physical fitness—it is a pathway to enhanced mental well-being and a more harmonious life. Regular practice promotes balance, strengthens the body, and soothes the mind. One of yoga’s greatest strengths is its accessibility—it can be practised almost anywhere: at home, outdoors, while travelling, alone, with a friend, or in a group.

Starting yoga doesn’t require a significant investment in equipment or accessories. All you need is a simple mat, comfortable clothing, and a small space to begin. With an array of styles and approaches to choose from, yoga caters to everyone, regardless of fitness level or personal needs. Beyond its physical benefits, yoga nurtures mindfulness, helps manage stress, and brings a profound sense of balance to everyday

Yoga is a holistic practice that offers a wide range of benefits, addressing both physical and emotional well-being. As a truly comprehensive approach to health, it supports the body and mind in achieving balance and vitality.

• Improved flexibility
  Regular practice of asanas increases joint mobility and stretches muscles, helping to sustain long-term physical fitness.
• Strengthened muscles
  Yoga postures activate various muscle groups, enhancing their strength and improving posture.
• Enhanced balance
  Practising yoga builds coordination and body control, promoting stability in movement.
• Reduced muscle tension
  Yoga helps alleviate tension and discomfort, such as pain in the back, neck, or head.
• Cardiovascular health
  Through breath control, stress reduction, and increased fitness, yoga positively impacts the cardiovascular system. Research suggests that long-term practice can lower systolic blood pressure and support heart health.
• Improved respiratory function
  Pranayama, or yoga breathing exercises, boosts lung capacity and provides significant benefits for individuals with asthma, improving their overall quality of life.

• Reduced anxiety and stress
  Breathing techniques and meditation help calm the mind and lower cortisol levels, the hormone associated with stress.
• Enhanced emotional well-being
  Yoga stimulates the release of endorphins, known for their mood-boosting and pain-relieving effects.
• Improved concentration
  Regular practice enhances attentiveness and strengthens the ability to focus on the present moment.

Starting your yoga journey is an exciting opportunity to improve both your physical and mental well-being. To ensure a rewarding experience, it’s beneficial to approach it with a clear plan. The tips below offer practical guidance to help you take your first steps into the practice of yoga.

Before starting yoga, reflect on what you want to achieve. With a variety of styles to choose from, each can help you meet specific goals. For example, if relaxation and inner calm are what you seek, Yin Yoga is an ideal option. If you aim to build strength and improve physical fitness, Hatha Yoga can guide your path. For those craving an intense physical challenge, Bikram Yoga delivers a demanding yet fulfilling experience.

Decide whether you prefer practising in a group setting, which offers guidance and community, or starting at home using an app or online courses. Tailor your yoga practice to fit your lifestyle and preferences for a more enjoyable and sustainable experience.

Create a space that promotes focus and relaxation. Start with comfortable clothing and a mat or blanket. As you progress and become more familiar with the practice, consider incorporating additional tools, such as a yoga belt or blocks, to enhance your experience.

Even 10 to 20 minutes of daily practice can yield noticeable results. Consistency will gradually build your endurance and amplify the benefits over time.

Practice at your own pace, listening to your body and mind. Patience and perseverance are essential for success.
Every step in your yoga journey brings you closer to deeper self-awareness and a sense of inner peace.

Yoga is a diverse practice that welcomes both complete beginners and those at more advanced levels. Starting your yoga journey with simple, gentle asanas is a great way to prepare your body for greater challenges and more complex poses. Here are some asanas recommended for beginners:

• Balasana (child’s pose): A resting pose that stretches the back and promotes relaxation.
• Tadasana (mountain pose): Improves posture and teaches stability.
• Adho Mukha Svanasana (downward-facing dog): Stretches the body and enhances blood circulation.
• Bhujangasana (cobra pose): Strengthens back muscles and opens the chest.
• Sukhasana (easy sitting pose): Ideal for meditation and breathing exercises.
• Setu Bandhasana (bridge pose): Strengthens the spine and opens the hips.

There are many yoga techniques and each focuses on selected aspects – physical, breathing, meditation or spiritual. Each technique has its own unique qualities, so there is something for everyone in this practice. Let’s explore a few selected yoga techniques that are most popular.

Hatha yoga is an ideal technique for beginners. It emphasises asanas and breathing exercises, helping to improve posture, build muscle strength, and increase flexibility. Additionally, it enhances concentration and effectively reduces stress.

Vinyasa yoga is perfect for those who enjoy movement, rhythm, and the blend of physical exercise with mental relaxation. This technique emphasises smooth transitions between asanas, guided by the rhythm of the breath. Vinyasa enhances fitness, builds muscle strength and flexibility, supports calorie burning, and improves balance and concentration.

This technique is more demanding, combining intense physical training with concentration exercises. Ashtanga yoga follows fixed sequences of postures performed in a specific order, synchronised with the breath. Its goals include detoxifying the body, building strength and flexibility, burning calories, and strengthening the respiratory system.

Kundalini yoga is ideal for those seeking deep relaxation, focus, and concentration. This practice blends breathing techniques, meditation, mantras, asanas, and dynamic movements. Regular practice can help relieve everyday stress, boost energy levels, enhance concentration, and strengthen the nervous and endocrine systems.

Yin yoga focuses on stimulating the body’s energy channels, or meridians, through long-held, passive postures. This practice promotes relaxation of deep tissues, enhances joint mobility, reduces tension and stress, supports body regeneration, and cultivates concentration and mindfulness. Yin yoga is particularly valued by those familiar with the concept of energy circulation in Chinese medicine. Its practice serves as a meditative movement, blending stillness with introspection.

This technique incorporates supportive accessories, such as straps and blocks, to enhance precision in performing asanas. Iyengar yoga is often used as a complementary method in post-injury therapy and rehabilitation. It helps strengthen muscles and joints, improve balance, increase flexibility, reduce stress, and enhance concentration.

Bikram yoga involves a sequence of 26 postures performed in a room heated to approximately 40°C. The primary goals of this technique are to detoxify the body, burn calories, enhance muscle strength and flexibility, improve circulation, and support the respiratory system.

Yoga Nidra is a practice offered to guests at the NAMI Medical Holistic Care spa. This deeply relaxing technique combines guided meditation with profound relaxation, making it an ideal way to end the day. It helps reduce stress, relieve tension, lower blood pressure, promote body regeneration, and improve sleep quality.

While yoga is widely regarded as a safe and adaptable form of exercise, certain conditions require extra caution, especially if you are practicing independently without guidance from a qualified instructor. In such cases, it is advisable to consult with a doctor or physical therapist before beginning. Below are the key conditions where caution or modified practice may be needed:

• Joint Injuries
  Certain yoga poses can place stress on injured joints, potentially worsening pain or discomfort.
  Modifications or avoidance of specific asanas are necessary to protect the affected areas.
• Blood Pressure Issues
  High blood pressure: Inverted positions (e.g., headstands or shoulder stands) can increase blood pressure and should generally be avoided.
  Low blood pressure: Rapid transitions or prolonged standing poses may exacerbate dizziness or fainting.
• Heart Conditions
  Intensive or vigorous yoga techniques, such as Power Yoga or advanced Vinyasa, may strain the cardiovascular system.
  Gentle and restorative yoga styles may be more suitable under medical supervision.
• Osteoporosis
  Poses that involve significant force, twisting, or pressure (e.g., deep forward folds, backbends, or balances) can increase the risk of fractures.
  Gentle stretching and weight-bearing exercises designed to strengthen bones are safer alternatives.
• Eye Conditions
  People with glaucoma or retinal detachment should avoid inverted poses that could elevate intraocular pressure, such as downward dog or headstands.
• Post-Surgery or Recent Injuries
  Yoga practice should be postponed until full recovery is achieved.
  Once cleared by a healthcare provider, rehabilitation-focused poses and stretches can be introduced gradually.
• Hernia
  Poses that create tension in the abdominal area (e.g., boat pose, forward bends, or twists) may aggravate a hernia or increase the risk of complications.

Pregnancy is not necessarily a contraindication to practising yoga, but it’s essential to consult your doctor and an experienced instructor before starting. Choosing a technique specifically designed for pregnant women, even in the third and fourth trimesters, is important for safety. Special prenatal yoga classes, led by experienced instructors, provide a safe and supportive environment for mums-to-be.

Yoga enjoys immense popularity worldwide, thanks to its versatility and wide-ranging benefits. Its practice encompasses both calm, relaxing techniques and dynamic, intense ones, allowing the style to be easily adapted to the practitioner’s experience level.

While yoga is often associated primarily with physical exercises, it incorporates many more elements:

• Asanas: Postures that strengthen the body and increase flexibility.
• Pranayama: Breathing techniques that enhance concentration, reduce stress, oxygenate the body, and harmonise body and mind.
• Meditation: Practices that support focus, calm the mind, and cultivate mindfulness.
• Philosophy: Ethical and spiritual principles, which hold a central place in the yoga tradition.

Thanks to its holistic effects on the body and mind, yoga is an excellent way to achieve harmony and balance, supporting long-term health and well-being. For this reason, yoga is one of the activities we warmly invite our guests at the NAMI spa to experience.