breath control, and meditation. Others start with the poses and may or may not
develop interest in breathing and meditation.
As practiced in the United States, a typical yoga session lasts 20 minutes to an hour.
Some sessions can spend 30 minutes doing poses and another 30 minutes doing
breathing practices and meditation. Other sessions spend the majority of the time
doing poses and end with a short meditation or relaxation procedure. Some people
practice one to three times a week in a class, while others practice daily at home.
Yoga should not be done within one to two hours after a heavy meal for the sake of
abdominal comfort when doing the poses. Caffeine, and other stimulants, should be
avoided because they may interfere with the goal of relaxation. Yoga should never
be done under the influence of alcohol or recreational drugs, as they may decrease
concentration, coordination, and strength, thus increasing the risk of physical injury.
Yoga is best done in comfortable, loose clothing using a nonslippery surface like a
rug, mat, or blanket. Since it is important that the process have your full attention,
the room should be void of all extraneous noise, even soft background music.
Yoga is tailored to the individual and you can achieve great benefit at the beginner
level as well as at the most advanced level. Participants must remember that yoga is
not a competitive sport and thus a person’s level does not matter. If people are stiff
and out of shape, sick, or weak, sets of easy exercises can help loosen the joints and
stimulate circulation. If practiced regularly, these simple exercises alone make a
great difference in health and well-being.
Poses can be slow and careful or more vigorous. Beginning poses are used to relax
tension in the muscles and joints and center the mind. Attention is paid to how the
body feels and what it is doing. Every movement is made gently and slowly. Strain
or force is to be avoided because yoga is a nonviolent approach that is performed
comfortably. Strength training is isometric as the muscles are tensed in opposition to
each other. After one assumes the pose, it is held for as long as possible comfortably,
usually about six breaths. Each pose, in a well-structured workout, includes a pose
and its opposite, such as a forward bend and a backward bend, so the body stays
physically balanced. Breathing should be easy, fluid, and continuous and used to
facilitate the poses.
Every yoga session should end with a few minutes of complete and total relaxation.
This period is an important part of bringing the mind and body together to maxi-
mize the benefits. Some people end the session with chanting to reach a deeper state
of relaxation.
Yoga offers a number of health benefits with virtually no risk of injury. The physical
and psychological benefits include the following:
■ Increases flexibility of muscles and joints
■ Tones and strengthens muscles
■ Improves enduranceCHAPTER 15 YOGA 195