Yoga’s versatility has made it one of the most popular fitness practices, with an estimated 300 million practitioners worldwide. Requiring little more than a matt and a desire to move, many turned to the practice when going to the gyms or working out in groups was not an option. According to research conducted by Reebok UK, a rising number of people have embraced the practice and are taking to the matt weekly.
This comes as no surprise as more people are putting their wellness first. Fitness brand Lululemon’s 2022 Global Wellbeing Report found that 43 per cent of people surveyed are setting new fitness goals for themselves, marking a 20 per cent increase from the year before. According to the study, more people are paying attention to mental wellness, which might be why more people are turning to yoga for its holistic mind-body benefits.
Different yoga poses can target specific areas of mental and physical concerns, from a simple downward dog to the ultimate challenge that is the headstand. According to research from John Hopkins Medicine, yoga can help alleviate stress and pain, boost energy and even ease arthritis symptoms; it’s become an essential part of training for professional athletes who want to boost their overall athletic output.
The first thing that comes to mind for many people when they think about yoga is the almost zen-like element that comes with the practice. While that’s one part of the practice, yoga is a dynamic fitness routine that’s as much about calmness and balance as it is about energy and power.
Here, we look at practices and poses that can help tackle three different wellness and fitness goals.
Weight loss
Adhering to flow and continuous movement is one way to get the muscles working and the heart pumping. The Vinyasa practice stresses flowing from one post to another with little rest in between, and it often incorporates repetitions of sun salutations and folding poses. The fast-paced style can elevate heart rate and is an ideal low-impact cardio exercise.
If you’re looking still for an extra bit of intensity, consider practising Vinyasa in a hot room; research has found that doing you can burn up to 500 calories practising in a 96 degrees room with 40 per cent humidity for one hour.
Flexibility and mobility
Improving flexibility and mobility through yoga is one way for individuals to up their overall athletic performance. Many professional athletes rely on yoga to enhance their range of motion; yoga prepares the body for other physical activities and prevents injuries.
Built on the principle of alignment, Iyengar yoga is all about precise sequences that use tools like belts, blankets and blocks. Unlike the quick-moving Vinyasa, poses are held longer to allow the body to sink to poses and stretches. Though it can seem to flow at a slower pace, practitioners these deep stretches can be intense for those trying to correct bad postures, tone muscles or rehabilitate an injury.
The steady rhythm and deep stretches open up the body to build strength and flexibility over time.
Mental clarity
As much about the body as it is about the mind, Kundalini yoga incorporates chants, mantras, meditation and sounds to facilitate body-mind connection. The style emphasises linking the seven chakras (crown, third eye, throat, heart, navel, sacral and root) to activate and harvest the body’s energy.
A typical session will begin and end with a chant, incorporating meditation, breathing, and a simple sequence of poses, often those that focus on stretching the spine.
Kundalini is a highly meditative form of yoga; a study published in the International Journal of Yoga Therapy found practitioners experience greater mental well-being and lower anxiety after practising for eight weeks.
Whatever your fitness goals are, one thing is sure- yoga is an easy way to stay active. It’s suitable for people of all ages and levels of fitness, and it requires next to no equipment to get started. Why not embrace the practice and find out which style suits you best.
Also see: Avoid these 5 common yoga mistakes to achieve body-mind connection and enhance performance