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Tag: benefits of yoga

Good Yoga Reads Online
Here’s a round up of few yoga articles & sources I return quite often. Some of you have asked more information about the benefits of yoga and how does it compare to other physical activities so hopefully you’ll find these as useful as I have.
On Philosophy:
”The Eight Limbs, The Core of Yoga” by William J.D. Doran. Probably a two-three pager if you were to print this out, this is an easily digestable summary of the eight limbs and how they can translate to real life.
For an explanation and discussion about the Yoga Sutras I have not found any better than this website. There is actually a ton of material on this site even outside the sutras, AND a ”how to use this site” section. Much gratitude to Swami J for his site.
I’m a tree… no, a pillar!
On Yoga vs Other Types of Exercise
There is a growing number of interest in scientifically proving the benefits of yoga, both mentally and physically. The main issue with these is that with so many different types of yoga styles the studies made can have very varied outcomes. Nevertheless, here are few articles that I have found pretty informative and/or interesting, keeping in mind that it is usually advisable to mix up your exercise routine and interested rather than relying on one thing only.
Alisa Bauman wrote in 2007 about ”Is Yoga Enough to Keep you Fit?”
If you are a runner, you might want to read this.
And one about Bikram (hot yoga) and weight loss.
About the Muscles Used
Ok, some of these poses in this linke are not very accessible to even the most seasoned practiotioners but there are also some very common streches here. If you already have a practise, this might be interesting to see what musclegroups you strech. Just remember to incorporate your breath!
Chaturanga (the pose that looks like a plank that you then lower to the ground, arms by your body) is one of the hardest things in a yoga class in my opinion. It is so hard to get it right and the more vinyasa-style class you have, the more you do them. And the more tired you get, the chances are the less mindful you become about it. Here is a good article about how to get comfortable with your chaturanga in your head and here is a video of the physical aspects of it. You can always modify your chaturanga by placing your knees down on the ground.
Never easy but at least my wrists in line with my elbows and shoulders.
Tallenna
October 4, 2016
So what can yoga do for me?
Last week I wrote a piece about what yoga is (or can be.) I promised a follow up post on the benefits as well so here we go. You will not see flexibility on the list because it seems to be part of any other list of benefits/yoga discussion and I wanted to give space to all the other good stuff.
Before anything we have to do a small reality check: Yoga is not a miracle cure for anything. BUT, you can definitely start getting the benefits from the first class and a regular practise will help you to feel them on a deeper level. You will also not always eagerly skip and hop to every yoga class. Even long term practitioners have moments when they really have to drag themselves onto the mat. We want to be patient with yoga: it is as alive and evolving as everything else in life. But just consider this: Have you ever head anybody regretting going to yoga class?
To the point though. What’s there to gain?
1. Improved breath awarenes: We all know to how to breath, but there is a difference between breathing and breathing. In a yoga class you learn to focus on breathing with all your lungcapacity and lenghten your inhales and exhales. This in turn promotes the slowing of the heart rate, lowering of blood pressure and with this you get…
2. …lower stress levels!
3. Yoga moves your whole body: some poses move many different muscle groups, some just parts of your body. A yoga class is likely to be a combination of these micromovements and bigger ones, all contributing towards a…
4. …Improved body awareness. And awareness in general. Remember, you have started your class with breathing, calmed your mind so you are also more receptive to what is going on in your body.
5. Strenght building. This happens slowly but surely, as you work through the poses and hold them between 3-5 breaths.
6. Increased blood flow: Yoga poses together with the breath makes blood circulate better, bringing oxyganated to the cells. This in turn alleviates symptoms caused by poor circulation such as body fluid retention and/or swelling.
7. Improved immunity: Bluntly put, the breathing, twisting and getting in and out of poses you do in a class makes the fluids and organs inside us move, helping the lymphatic system to combat infections and to remove cellular waste.
8. Clarity of the mind, focus and relaxation: By know you understand that there is a lot going on during a yoga class, mostly on a subtle level. Your instructor will guide you with your poses and breathing, and after the final relaxation at the end you will feel lighter and rested…
9. Which means you will also enjoy a better sleep!
The list could go on and on… You can read more about the benefits here.
Let me know in the comments what benefits you have noticed coming up with your yoga practise?
Tallenna
Tallenna
September 29, 2016
Mitä hyötyä joogasta sitten on?
Viime viikolla kirjoitin, mitä jooga on ja lupasin kirjoittaa myös fyysisen harjoituksen eduista. Tässä tulee. Jätin tarkoituksella notkeuden parantumisesta listasta sillä mielestäni sitä painotetaan jo melkein liikakin.
Ensimmäiseksi täytyy valitettavasti todeta että jooga ei ole mikään kerta-annosihmelääke mihinkään mutta voit varmasti tuntea sen hyödyt jo ensimmäisellä tunnilla. Säännöllinen harjoittelu taas auttaa kokemaan hyödyt laajemmin ja syvemmällä tasolla. Joogatunnille ei myös aina juokse riemusta kiljuen, sama varmaan pätee moneen muuhunkin harrastukseen että aina ei vaan huvita. Joogan kanssa onkin hyvä olla realistinen ja kärsivällinen: jokainen harjoitus on erilainen riippuen päivästä ja omasta olotilasta. Vaikka asanat joskus takkuisivatkin, harvoin kuitenkin kuulee että kukaan olisi katunut joogatuntiansa.
Mutta itse asiaan. Mitä hyötyä joogasta siis on?
1. Tietoisuus omasta hengityksestä ja sen voimasta paranee: Totta kai kaikki osaavat hengittää mutta on iso ero hengittääkö vain keuhkojen yläosalla vai syvästi niin että se tuntuu vatsassa ja kyljissä asti. Lähes jokainen joogatunti alkaa hengitykseen keskittymällä ja pidentäen sekä sisään ja uloshengityksiä, omaan tahtiin. Tämä pidennetty tahti puolestaan alentaa pulssia ja verenpainetta joka tarkoittaa…
2. … stressin alennusta!
3. Joogassa liikutetaan koko kehoa: Välillä keskittyen vain yhteen osaan kropasta, välillä liikuttaen kaikkia suurimpia lihasryhmiä. Löydät tunnilla varmasti uusia tuntemuksia ja/tai lihaksia, joka taas puolestaan…
4. … Parantaa omaa kehontietoisuutta ja -hallintaa

5. Jooga lisää voimaa. Tämä tapahtuu hitaasti mutta varmasti ja joskus melkein huomaamatta, kun asanoissa pysytään 3-5 hengityksen ajan.
6. Verenkierto paranee: Liikkeen ja hengityksen yhdistyessä veri alkaa kiertämään paremmin joka puolella kehoa. Tämä taas puolestaan auttaa lievittämään esimerkiksi jalkojen turvotusta ja särkytiloja.
7. Se tehostaa kehon puolustusjärjestelmän toimintaa: Hengitys, kiertoliikkeet ja asanoista toiseen liikkumineen auttavat immuunijärjestelmäämme poistamaan kuona-aineita ja torjumaan infektioita.
8.Mieli selkeytyy ja rauhoittuu: Joogatunnilla tapahtuu paljon mutta tunnin vetäjä muistuttaa hengityksen tarkoituksesta ja ohjaa asanoissa. Viimeistään loppurentoutuksen aikana mieli on kevyempi ja olo rauhallinen ja raukea.
9. …Joka taas auttaa parantamaan unen laatua.
Listaa voisi jatkaa loputtomiin … Selkeä juttu hengityksen syventämisestä suomeksi löytyy täältä ja yleisemmin joogasta ja sen eduista täältä.
Mitä hyötyjä olet löytänyt omasta joogaharjoituksestasi?

Tallenna
Tallenna
Tallenna
September 29, 2016
What is Yoga?
I have been forcing kindly asking friends and family for some feedback on the blog. My cousin suggested I write about what yoga actually is and means, for those who see it as ”sitting on the floor in an uncomfortable position, being spiritual.” Which, of course, it should not be. So I took it upon myself to try and explain a bit what yoga is (or at least can be.) I do want to clarify the views are entirely mine and everybody is free to disagree with these – drop a comment below if you want
1. The word ”yoga”, in Sankrit (please do not stop reading yet! There will not be much Sanskrit!) means ”union” or ”connection.” In everyday terms we can interpret this as having a better awareness of ourselves in our lifes, be it by being more aware and in tune with our bodies and mind, or with our wider physical contect we live.
2. Some say yoga is ”the science of being here and now.” Otherwise we know this as trying to focus on being in the present and not worrying about the past or future. These days this is also called as “mindfulness.”
3. Yoga is also a journey. A journey to self-discovery, to learning patience, to (self-)acceptance. It is not a quick trip, it’s a ”process.” The good part is that doing yoga even once a week, or even 20 minutes at a time, will bring you benefits.
4. In every day speak, when we say ”yoga” we usually refer to the physical practise, asana (or yoga poses if you preferer.) However yoga is more than just movement, you can check out the eight limbs here if you want to read more.
5. There are many different types of yoga classes. Many focus only on the physical aspect and there no OM-ing or evident spirituality in sight. Some incorporate more philosophy, breathing practises and/or meditation. If you are complitely new to the system try out a class that clearly says it is for beginners, or a hatha yoga class. These classes will be gentle, not too sweaty or uncomfortable, even if you have not moved in ages.
6. You should not feel forced to do anything in a yoga class, even if you want to make an effort to the best of your abilities at that moment. We do not want is to get fixated in some end game or goal, but rather live and accept what is now. There is absolutely no need to be flexible in the body in any yoga class, but having a flexibility of the mind will help you.
7. Yoga differs from your regular stretching with its emphasis to breath. Ultimately, we aim to move to the rhytm of our breath and getting to feel a mind-body connection. No need to worry too much about this either, even yoga instructors confuse our inhales and exhales from time to time. It’s ok, this teaches us the art of ”letting go” in its own way.
8. Yoga is not a religion, it is a philosophy and a practise encompassing all aspects of life. You are not signing up to a cult by walking into a yoga class. Equally you do not need to be a vegetarian to do yoga. You are, however, better off not having a heavy meal right before a class, due to the twisting and bending that may take place – no different to any other exercise class.
9. Some classes have chanting. Don’t fear it, just maybe try not to laugh. You absolutely do not have to join in. You are most likely to hear the mantra OM (repeated 3 times) and/or the saying ”namaste”, meaning “the light in me honours the light in you.”
If this clarified some things about yoga, great. If not, ask. If still wondering, check out the post coming up early next week about the benefits of yoga.
Tallenna
Tallenna
Tallenna
Tallenna
September 22, 2016