Yoga, the world�s oldest science of life, was first brought to the West around one hundred years ago. Hatha Yoga has become very popular in the West as more people experience the benefits practicing Yoga offers. Recently, Yoga has gained the attention of health care professionals and medical researchers. Due to it�s emphasis on gentle exercise, relaxation, and meditation, Yoga has been shown to reduce stress and aid in the treatment or prevention of many physical ailments. Dean Ornish and Deepak Chopra are a just a few of the medical doctors who recommend Yoga techniques for a healthier life.

Yoga is a holistic approach to wellness that utilizes physical exercises, correct breathing, and calming of the mind to produce inner tranquillity. In addition to being a fun and energizing form of physical fitness, Yoga is often recommended as a supportive therapy for such problems as neck tension, backache, depression, anxiety, hypertension, and other stress related disorders. While experiencing job stress, anger, depression, or anxiety, a person can experience both a lowered immune system and increased heart rate due to the production of excess adrenaline in the body. Yoga therapy aims at lowering stress and therefore the amount of adrenaline produced inappropriately or at times when it is not needed.

Swami Vishnudevananda, a world renowned Yoga authority, simplified the complex system of Yoga into five basis points: Proper Relaxation, Proper Exercise, Proper Breathing, Proper Diet, and Positive Thinking/Meditation.

The first point, proper relaxation, involves techniques that include conscious breathing, visualization, autosuggestion, and postures that relax the body. Relaxation occurs on three levels: physical, mental, and spiritual. To physically relax, we must release tension in our muscles. Mental and spiritual relaxation consists of learning to lessen the impact of daily life and stress on the mind and spirit. When all three of these are achieved the holistic system of mind-body-spirit can experience rest, vitalization, and renewal.

The second point, proper exercise, is achieved by Yoga asanas or postures which gently stretch and tone the body. Yoga asanas are grouped together in cycles such as the forward bend cycle, the backward bend cycle, and the twisting cycle. Consistent practice of asanas will keep the spine limber, improve posture, tone the muscles, and increase circulation and joint mobility. If practiced regularly, yoga asanas can help maintain or reduce body weight.

The third point, proper breathing, is achieved by practicing techniques to utilize your full lung capacity and increase oxygen intake. Due to daily stress and tension, most people breath shallowly with the upper portion of their lungs. They have not learned or are failing to use full abdominal breath. Through training, correct techniques can be learned and integrated into everyday life. Rhythmic breathing exercises, called pranayam, are taught during Yoga classes to increase energy and breath retention capacity.

The fourth point, proper diet, teaches Yoga students a diet that is nourishing, energizing, and helps provide the body with resistance to disease. Fresh fruits and vegetables which provide abundant vitamins are emphasized over processed foods with additives. Yogic diet recommends low-fat meals based around complex-carbohydrate (breads, pasta, rice, etc.) centered meals. This ancient wisdom is the same advice as that presented in the Food Pyramid recommended by modern nutritionists and doctors. Many serious Yoga students follow lacto-vegetarian diets, such as the one recommended by Dr. Ornish, for heart disease prevention. Yoga advises students to reduce intake of stimulants such as caffeine and nicotine. Substitutions of herbal teas, spring water, and fruit juice are recommended in place of these.

Positive Thinking involves the use of one�s will to change ingrained thought patterns that are negative or disease producing. Modern psychiatry/psychology makes use of the same techniques that have been a part of Yoga for thousands of years. An example of a Yoga affirmation is: �I am strong, capable, and healthy�. Meditation, an integral part of Yoga, teaches one to quiet and focus the mind. Yoga classes utilize guided meditations to help students gain concentration skills.

A beginning level Yoga class includes instruction in basic asanas, the beginning Yoga Sun Salute, and training in Yogic basic breath. The Yoga Sun Salute, a series of 12 postures, is designed to limber up the body and prepare the student for the practice of asanas. Students are exposed to autosuggestion techniques and guided meditation to help them learn to relax and reduce stress. Intermediate/Advanced level classes provide instruction in variations for the basic asanas, mild inversions (half headstand, shoulderstand, etc.), rhythmic breathing exercises, concentration, and meditation.

Questions and Answers:

Q: How often should I practice Yoga?

A: If you are practicing Yoga asanas in addition to other types of exercise (aerobics, jogging, etc.) 2-3 times a week is recommended. If you wish to do Yoga as a primary form of exercise you should attempt to practice every day. Some people like to do a 30 minute Yoga session as a warm-up for other exercises such as running or walking. Relaxation, meditation, and breathing exercises should be practiced daily, especially if the you are suffering from feelings of lethargy and /or stress-related illnesses.

Q: What should I wear to practice Yoga?

A: Students should wear loose, comfortable clothing that will allow for a wide range of motion. Tights and leotards are OK also. Avoid overly loose clothing that will not allow the instructor to see your body posture during class. During relaxation, the body�s metabolism rate may drop. If you are sensitive to cold, bring a sweater, meditation shawl, or blanket to class to keep warm during the relaxation.

Q: What kind of training should I expect a good Yoga Instructor to have?