Vitor Ferreira - Yoga: complete guide

Contents

Introduction

Yoga means something different to different people. It is quite diverse and practitioners have very different expectations when starting out. And thats perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from aches and pains, there is a yoga practice that's right for you. And this e-b00k will serve as a guide.

The philosophy of yoga has been around for over 5,000 years. It possesses this power of undeniable perpetuity. Yoga is not just a physical exercise, nor is it a fad, it is a philosophy and a way of thinking. In ancient India, the word yoga meant union. It refers to a union of the entire self mind, body and spirit.

This union is achieved through physical poses, often called asanas , although asana is just one of the many types of yoga. These postures aim to heighten the awareness of mind and body, which makes yoga a natural corollary to meditation.

Today's researchers are discovering the many benefits of yoga. While it can increase spirituality, it also has the ability to heal many illnesses and health problems, especially stress, immune system disorders, and heart problems. It also provides greater flexibility, which can help reverse the aging process.

The more vigorous yoga practices are considered cardiovascular exercises. Along with a proper diet, you will be able to lose weight. The gentler types of yoga do not provide cardiovascular benefits; so if you want to lose weight or reap the other benefits of aerobic exercise, remember to do additional physical activity.

Why are people interested in yoga? The most common reason is to improve flexibility and physical health. In addition to the physical benefits, yoga also increases mental power and paves the way to spiritual enlightenment. For most, its the spiritual awakening that makes yoga an important part of their lives. This is a gradual but wonderful development and an opportunity for personal growth. The essence of yoga is always to become a better version of oneself.

Chapter 01 What is the Science of Yoga?

People have been practicing yoga for thousands of years. Although the original purpose was to elevate to a higher spiritual level, it became clear that yoga benefits the person as a whole. Modern scientific research has shown that the overall health benefits of following a yoga lifestyle are tremendous.

Yes, yoga does improve the body, but surprising scientific research has shown that it also changes the brain. It's about becoming a better version of yourself and getting in touch with your true, authentic self as your brain becomes more uncluttered. It keeps us focused on the present. While yoga begins on the mat, it extends throughout the day as greater compassion and awareness becomes a part of our lives.

Yoga will not provide untold riches, although the physical benefits are remarkable. The world is already full of abundance, much of which we ignore. The true beauty of yoga is that it grounds us in the present, connecting us with the abundance within our reach. A better, fuller life is within reach when we let go and simply accept what is.

Each yoga pose, which usually involves stretching, has its own purpose and benefit. The practitioner becomes aware of tension and learns to release it. Yoga poses are very specific and perfection comes with practice, but it's not the ultimate goal. Yoga involves a lot of stretching, but more importantly, it creates balance by increasing flexibility and strength. Whatever type of yoga you practice, your body and mind simply get better.

Yoga is extremely diverse and individual, which makes it extremely important to work at your own comfort level. Don't use the person next to you in class as a guide, not even the teacher. Work the poses in the best way that you can and that is comfortable for you. This is not a speed contest, and you have nothing to prove. Yoga is a lifelong commitment, not a competition.

Even if you are not used to exercising, you can still practice yoga. You may not be as flexible as someone else, but you will get there. Yoga is always a work in progress and never a competition. While it is a physical practice, yoga will inevitably touch your spiritual side. It unifies mind and body to become one.

Research conducted throughout the 20th century has found a myriad of physical benefits to practicing yoga that we will see below.

Stress Relief

Our lives are filled with daily stressors, and we know that stress can cause tremendous damage to the body and mind. The boss wants to talk, your spouse is upset, the mortgage is overdue, and the kids want a new toy. Just another typical day.

Holding yoga poses, stretching muscles, focusing on the present and breathing deeply and slowly helps us achieve a state of greater relaxation and harmony. We are able to consciously choose our response to stress rather than being at its mercy. Remaining calm under difficult circumstances is a choice, and yoga can provide the tools.

Yoga combines physical movements with breathing. Slower, deeper breathing can relieve stress.

Yoga is a natural relaxant and stress reliever and an excellent way to keep our immune system at an optimal level. It provides the necessary boost during times of stress.

Yoga and immune system

A healthy immune system is the body's first defense against inflammation and disease, from cancer to the common cold. To function properly, your immune system needs to be in balance. This means that cells, organs and tissues work together as an army, ready to defend the body against invaders such as germs and other impurities. The immune system produces antibodies to help heal infections and rid the body of toxins.

Have you ever wondered why some people catch every bug that is circulating, while others appear to be immune? Stressful times can render our immune system especially vulnerable. That is why the healthier our immune systems are, the quicker we can overcome the effects of bacteria, germs and toxins. Healthy cells immediately come to our defense and attack those invaders. These helpful soldiers are the white blood cells.

Scientists have been studying the connection between yoga and the immune system. A study in the Journal of Behavioral Medicine indicates that yoga can be helpful in lessening inflammation. In 15 separate trials, researchers tested whether practicing yoga would affect inflammation. Most of the studies were done using easy Hatha poses. The results of these studies showed a pattern that yoga did decrease inflammation and had a positive effect on the body.

The best yoga programs were those that lasted up to 12 weeks of hourly sessions. Consistent practice was the key to success.

Besides inflammation, there are specific asanas that can help release the irritation of the common cold, such as the Tortoise Pose.

Yoga and pain relief

Studies have proven that practicing yoga can provide tremendous relief for people suffering from multiple sclerosis, arthritis and other chronic conditions. We'll discuss its amazing effect on the auto-immune system and the cardiovascular system in more detail in later chapters.

Yoga and Flexibility

Yoga involves a lot of stretching, which strengthens the muscles. As yoga impacts the entire body, it provides flexibility and elasticity from head to toe. It also relaxes stiff and tense muscles and helps us become more relaxed.

Yoga and Weight Management

Yoga increases body awareness. People who practice yoga become more aware of what they eat and the effect that food has upon their health .