It's amusing to me that while yoga is becoming increasing
popular, even mainstream, the perception of it as a serene practice of
stretching and chanting "Om" persists. Sure there is a level of
spirituality to yoga, and parts of the practice are very relaxing, but it can
also be hard work. Yoga exercise is exercise.
You only have to look at the the toned physiques of
celebrity yogis like Jennifer Aniston, Madonna, and Sting to see that the
physical benefits of regular yoga exercise can be substantial. Do people think
that the poses shown on the cover of Yoga Journal can be achieved through
peaceful contemplation alone, with no physical effort at all? I don't see how
or why but many people still don't see yoga as exercise.
There are many types of yoga exercise and many levels of
classes. Admittedly, there are Gentle Yoga and Restorative Yoga classes that
keep the practice on the light side with limited exertion and an emphasis on
stretches and relaxation. At the opposite end of the spectrum though are Ashtanga,
Hot Yoga, and other advanced classes that can offer a good workout to people of
any fitness level.
From personal experience I can tell you that some of my most
intense feats of physical exertion, some of the sweatiest moments in my life,
have been on a yoga mat. A yoga practice may require flexibility, but it also
requires strength. You only have to hold a plank or a warrior pose for a minute
or two to realize that. Think about it. Plank pose can also be called
top-of-a-push-up pose it is a great upper body and core strengthener.
And the
Warrior 1 and 2 poses are deep lunges with different arm postures. I assure you
that when you hold a Warrior pose for 5 to 10 breaths, and the instructor
reminds you to bring your front thigh parallel with the ground, your leg
muscles are getting a work out and it is a challenge to maintain a sense of
peace. Yoga exercise is not for the faint of heart.
Still, I can't tell you how often I hear comments from
friends, family, and fitness professionals that indicate yoga is just good for
a nice stretch. The kinds of comments I hear most often center around yoga not
providing the benefits of a cariovascular or weight-bearing workout. I beg to
differ. Yoga exercise, in almost any intermediate or advanced class, or even a
beginners class that includes Sun Salutations and a series of the standing
postures, is going to provide a cardio workout. The breathing exercises alone
can increase the heart rate of a fairly sedentary person, and coupled with the
challenging standing postures and flows even a fit person will find their heart
rate increasing and their breathing becoming labored.
As far as weight bearing
exercise is concerned, yoga fits that description as well, but instead of lead
weights and barbells, yoga uses the weight of your own body. Downward Facing
Dog pose requires that the arms bear half the weight of the body as you balance
in a triangle shape with your hands and feet providing the base and your hips
being the point. Single leg balances like tree pose and Warrior 3 strengthen
the standing leg, which is carrying more than its usual share of body weight.
I'm not trying to convince everyone that yoga is the only or
ultimate form of exercise, but I do recommend that everyone try it.
Wendy P. Kelly has been practicing yoga
[http://www.mostlyyoga.com] since 1999 and has become certified yoga instructor
teaching public and private classes on Hilton Head Island, SC. Wendy has a
strong belief in the power of yoga and fitness to create positive change. She
shares her knowledge and experiences through her website at MostlyYoga.com
[http://www.mostlyyoga.com].
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