Yoga is more than a physical, mental and spiritual practice. It is not merely a powerful way to calm your nerves but a substantial means to transform yourself. Though many think of yoga as a twist, turn, stretch and breathing exercise. But, it has much more to offer. Yoga has the potential to alter gene expression, according to a study. It has shown incredible results in relieving psychological disorders like anxiety and depression. It protects against physical conditions like cardiovascular disease, hypertension, and types of cancer that are exacerbated by stress.
1. Hatha Yoga
Hatha yoga emphasizes physical and mental exercises to master the body. It is the most gentle form of yoga to bring flexibility, balance, and strength to the body. People who do Hatha Yoga regularly posses better concentration, endurance, flexibility, strength, and balance than who do not, a study.
Hatha yoga sequences like:
- Phalaksana (forearm plank) and Paripurna Navasana (boat pose) tremendously strengthen core muscles.
- Chaturanga and Adho Mukha Dandasana (plank pose) build and strengthen your overall upper body.
- Virabhadrasana III (warrior pose III) and Ardha Chandrasana (half moon) pose greatly improves flexibility and strength.
2. Power Yoga
Power yoga is a derivative of Ashtanga Vinasaya Yoga and may refer to any type of vigorous aerobic exercise. Power yoga is the highly efficient exercise with lower impact where yoga poses are done faster and in continuation. Like Ashtanga yoga, power yoga would be great if you are looking to build muscles and strengthen your body. Regular practice helps the body achieve balance, stability and good posture.
Power Yoga helps:
- In weight loss by burning excess calories
- Tones body
- Promote blood circulation
- Boost immune system
- Eliminate toxins through sweat
- Relieve stress
In statistics, Power yoga helps burn 200 calories per hour.
3. Bikram Yoga
If you are looking for vigorous exercise then look no further. An offshoot of Hatha Yoga, Bikram Choudhary refashions the long existing traditional Hatha Yoga to popularise it as the present fitness franchise. It consists of 26 yoga sequences with 2 breathing exercise to perform under 90 minutes in a heated room.
While breathing exercise improves blood circulation to create an internal cleansing, some poses like:
- Utkatasana yoga helps tone and shape legs.
- Dandayaman Vibhaktapada helps in trimming the lower body and strengthen legs.
- Suptavajrasana helps in strengthening the lower body.
- Purnasalabhasana strengthens the upper body.
4. Uttanasana Yoga
Uttanasana yoga (standing forward bend pose) consists of 5 variations that include intense stretch, bend and fold poses. In this yoga, your head is below your heart. Head gets a boost of oxygen as blood rushes towards head cells.
Start with Tadasana (mountain pose) and modify your poses as you go into Intense Forward-Bending Pose, Standing Forward Bend, Standing Forward Fold Pose and Standing Head to Knee Pose, Intense Stretch Pose.
Uttanasana Yoga helps :
- Strengthen the hips, hamstrings and calves muscles
- Keep spine strong and flexible
- Strengthen abdominal muscles
- Make things stronger
5. Chakravakasana Yoga
A most regular form of yoga with many variations. It’s potential to relieve different back pain and menstrual cramp pain has helped it gain the popularity. Chakravakasana poses helps the body to embrace the natural curves of the spine.The sequence starts in a tabletop position with hands and knees directly beneath the shoulder and hips.
In addition to relieving back pain, Chakravakasana yoga helps:
- In obesity
- Exceptionally improves flexibility
- Strengthen back, and abdominal muscles
- Tones arm and upper torso
- Make joints supple
Tips to remember:
- The more you practice the more changes you will see in your body.
- A little discomfort is okay during the practice but sharp pain is not.
- Different Yoga has different benefits. Don’t stick to one. Keep it interesting.
- Balance is the key -Body, Mind, and Soul.
- Practice under a yoga guru or trainer if you are not sure of right Asanas (poses).