1
Chapter
Introduction to yogaFinal considerations Final considerations
Final considerations Final considerationsThere is now evidence that with regular yoga prac-
tice the immune system is strengthened, heart rate
and blood pressure decrease, metabolism is better
balanced, breathing becomes deeper and slower,
stress hormones are reduced, and muscles are used
more efficiently. Peripheral blood supply – and thus
tissue nutrition – is improved. Mindful exercising
and better awareness improve body posture, which
helps the structures and functions. The effects start
to be felt after 2 weeks of regular practice: to main-
tain the effects, ongoing practice is necessary.
A great deal of research about yoga has now been
conducted, both on its individual effects and on its
success at treating many different conditions (Raman
& Suresh 2003; Kulkarni & Bera 2009; Olivo 200 9 ).
Good results have been found in stress management
(Michalsen et al. 200 5 ), cardiovascular disease (Raub
2002, Innes et al. 200 5 ), multiple sclerosis (Oken
et al. 2004), degenerative changes (Garfinkel et al.
1994, Garfinkel & Schumacher 2000, DiBenedetto
et al. 200 5 ), and carpal tunnel syndrome (Garfinkel
et al. 199 8 ). That yoga, practiced thoroughly, is an
effective treatment or adjunct to medical treatment
of low-back pain is supported by both empirical
and scientific evidence. A comprehensive study has
been conducted by Williams et al. (2005). There
are few musculoskeletal and systemic conditions
where a well-adjusted yoga program has failed to
give improvement (Jain & Hepp 1998, Lipton 2008,
Raman 2008).What anatomy teaches for the
performance of yoga exercisesKnowledge of anatomical principles aids in under-
standing the beneficial effects of practicing yoga.
For example, cartilage is supplied with fluid by the
process of diffusion, therefore pressure is important
to remove waste products, and space is important
so that the cartilage can fill itself like a sponge with
the surrounding fluid. Yoga practice should balance
loading and unloading. Cartilage that is not covered
by skin cannot grow back once it has been used up.
Therefore throughout practice alignment, the cor-
rect positioning of the joints, is vital to avoid degen-
erative changes.Bone tissue has a strong blood supply. It is con-
stantly being built and destroyed and changing. The
shape of the bones is adapted to functional needs
and bone is very hard. The building of new bone
is stimulated by active exercising, particularly pres-
sure, pulling muscles, movements against gravity,
and movements that are new.
The joints need special attention in a good exer-
cise approach. As cartilage and bones are closely
related to joints, recommendations for these tissues
also apply to joints. The structures and functions of
the joints require precise alignment, creating enough
space, and balance between loading and unloading.
For the best possible supply of nutrients and to
improve mobility the full range of movement should
be used. For stability and to protect the joints a bal-
anced harmony between muscles and their antago-
nists is important.
Anatomy explains how to work with the muscles.
Tensions are released through lengthening, releas-
ing the fibers within the muscle cells. The active
contraction of the muscles works best after slight
lengthening. Both in static holding and moving
dynamically the balanced and coordinated activity
of agonists and antagonist is important. Unnecessary
movements should be avoided in order to practice
economically.
Resting poses should follow practicing with effort.
Breathing should be natural while working with the
muscles to give a good oxygen supply. The muscles
should be kept soft enough to allow good transport
of fluids (Roth 2009).Final considerations
There are many relevant and profound empirical,
philosophical, and medical considerations about
yoga and the effects of practicing yoga. Practicing
yoga is both a science and an art.
Yehudi Menuhin, a famous 20th-century violin-
ist, who was one of B K S Iyengar’s first students,
and who brought him to Europe, wrote the fore-
word for Iyengar’s first great written text, Light on
Yoga. There Menuhin explains: “The practice of yoga
induces a primary sense of measure and proportion.
Reduced to our own body, our first instrument, we