Yoga its Types and Benefits

 What is Yoga

Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even in New York City's Times Square. Yoga provides many other mental and physical benefits. Some of these extend to the kitchen table.

During pregnancy, your body goes through many changes, which creates stress on you mentally and physically. A way to maintain a healthy mind and body is prenatal yoga because it focuses on poses for pregnant women, in order to increase strength and flexibility. It also helps pregnant women to develop proper breathing and relaxation techniques for easier and more comfortable labor.

What are the Benefits of Prenatal Yoga?

There are many Benefits of Prenatal Yoga because it is a form of exercise that also speaks to your pregnancy wellness.


Improved sleep

Reduced stress

Increased strength, flexibility, and endurance

Decreased lower back pain

Decreased nausea

Decreased carpal tunnel syndrome

Decreased headaches

Reduced risk of preterm labor

Lowered risk of intrauterine growth restriction (a condition that slows the baby’s growth)

In addition to the benefits listed, studies have found there is a relationship between prenatal yoga and the reduction of hypertension-related complications, as well as, improvement of fetal outcome.

Prenatal Yoga and Pregnancy Support

While you are pregnant, it is important to build a strong support system. Oftentimes, this support system will include family and friends.

It can be beneficial to expand your support system to include other pregnant mothers. While participating in a class, you are given the opportunity to meet other expecting mothers whom you can share your concerns with.

More importantly, meeting other expecting mothers gives you the chance to talk with someone going through pregnancy.

Joining a Prenatal Yoga Class

There are many important factors to take into account when choosing to learn prenatal yoga. The safest way is to take a class designed for pregnant women. It is important you look for classes taught by a certified prenatal yoga instructor, as they are familiar with the specific poses to avoid and which ones to focus on.

Prenatal Yoga At Home

Strengthen and prepare for labor with this prenatal yoga routine for beginners. A gentle yoga flow designed to open tight hips and shoulders, and reduce lower back pain during pregnancy. Perfect for expecting moms in their first, second or third trimester of pregnancy.

Yoga Types for Beginners

A Guide to the Different Yoga Types for Beginners. Hot Power Yoga. Great for: Helping you lose weight (albeit, probably water weight) Yin Yoga. Great for: Increasing flexibility. Hatha Yoga or Hot Hatha Yoga. Great for: Strength training. Restorative Yoga. Vinyasa Yoga. Iyengar Yoga. Kundalini Yoga. Ashtanga

Benefits of Prenatal Yoga

Most Popular Types of Yoga

Stress-relief and relaxation are just two benefits of yoga: It can elevate self esteem, improve cardiovascular health, and ease lower back pain, too. And similar to meditation, there’s basically a style for every type of person.

When you’re choosing the right practice for you, it’s important to keep your goals, temperament, and level of experience in mind, according to Andrea Borrero, senior managing teacher at Pure Yoga in New York City. Exploring your options is also a good idea. There we mention some of Most Popular Types of Yoga below.


Ashtanga Yoga

This athletic style of yoga is challenging and centers on sun salutations (both series A and B), as well as nine seated positions, a section of hardcore abs asanas, plus inversions. Phew! “When combined with controlled breathing and focus points, this system becomes a meditative experience,” says Jamie Haring an Ashtanga instructor at Pure Yoga. If you like a challenge, this could be the practice for you. Just be prepared: “You may see some crazy poses, and it can be difficult. Yoga brings up challenges but is ultimately about love and freedom,” says Haring.


Hatha Yoga

At its core, hatha is simply any style of yoga that involves movement by means of asanas and pranayama breathing, which combine to create a meditative state that typically leaves you basking in some seriously good vibes by the time you leave your mat. It’s a physical practice and a good way to learn postures if you’re new to yoga.


Hot Yoga

Hot yoga can refer to any type of yoga practiced in a warm, climate-controlled room with temperatures typically between 85 and 105 degrees. (Vinyasa, Bikram, and power yoga are popular styles.) Turning up the heat often increases the intensity of the class—and adds a detoxifying element to the discipline. For less flexible folks, it can “help you begin or deepen your yoga practice,” says Charlotte Munn, master trainer at Core Power Yoga. Just make sure to listen to your body and not push past its breaking (bending?) point. Oh, and drink a full glass of water about two hours before class, she says. “And don’t worry about creating a giant pool of sweat or soaking through your workout clothes; it’s normal.”


Iyengar Yoga

Developed by B.K.S Iyengar in the ’70s, this style puts an emphasis on alignment and deepening your self-awareness, by requiring yogis to hold a sequence of standing and seated asanas for several breaths. “It’s ideal for beginners because it gives them a sense of how they’re supposed to be working in the pose,” says Adam Vitolo, a certified yoga teacher who’s taught Iyengar for 18 years and is associated with the Iyengar Yoga Institute of New York.


Kundalini Yoga

Kundalini yoga combines postures, movement, sound currents, breathwork, and meditation into powerful sets called kriyas—think of it like a recipe. “You’re aiming to break through the mental and physical patterns that hold you back from being consciously you,” says Simran Khalsa, a teacher at Kundalini Yoga East in New York City. Newbies may be thrown off by the moments of fast-paced breathing and duration of some kriyas, which can require you to hold your arms or legs in the air for several minutes at a time. “Feeling awkward means you’re stepping outside your comfort zone and that’s where growth happens,” says Khalsa. “Don’t worry. Just join in.”


Power Yoga

Power yoga is an umbrella term for more vigorous, fitness-based, vinyasa yoga methods, closely linked with the traditional ashtanga method. A popular style is Baptiste yoga, which is the basis for both CorePower Yoga’s 170 US locations and the buzzy NYC studio Lyons Den Power Yoga. Like vinyasa, it can be practiced in a normal or heated room. “You focus on yoga postures that open the shoulders, hips, and spine, while strengthening your core and upper body,” says Charlotte Munn, master trainer at CorePower Yoga.


Yoga Poses for Back Pain Relief

Yoga is a low-impact, effective way to relax tight muscles and build strength—which can help relieve lower back pain. Try these 3 Yoga Poses for Back Pain Relief. Remember to take it slow and stop if the pain gets worse.

Sphinx Pose

The sphinx pose puts your lower back muscles in a more relaxed position and is sometimes recommended for people who have sciatica pain from a herniated disc. You need to lie on the ground, so use a yoga mat or thick towel.

Lie flat on your stomach with your legs straight. Keep your forearms on the ground next to you, tucked in close to your sides.

On an inhale, tighten your legs and raise your chest off the ground by pushing with your arms. Your forearms and palms should stay on the ground.

 Your hips, legs, and feet should maintain contact with the ground, and your elbows should be aligned directly under your shoulders.

Hold this pose for 5 seconds, and then gently lower your torso back to the ground.

Cat/Cow Pose

Cat and cow are 2 different yoga poses, but they are typically practiced together. Here’s how to do them:

Start on your hands and knees. Align your arms straight under your shoulders and your knees under your hips.

Look at the floor, keeping your head straight in line with your torso and spine.

Move into the cat pose:

Round your back, lifting your spine toward the ceiling.

Your eyes will face your belly.

After a breath, move into the cow pose:


Slowly lift your chest and tailbone toward the ceiling, letting your stomach sink toward the ground.

Your eyes will look up toward the ceiling.

After another breath, gently return to the cat pose.

Repeat these motions a few times or until you feel adequately stretched.

Together, these poses form a gentle yet effective stretch for your lower back.


Modified Down Dog Pose

Downward-facing dog is a popular yoga pose, but it can be difficult to perform, especially for people with painful hand or wrist conditions. Here’s a modified version that may be gentler on the body:

Stand and face a wall. Place your hands on the wall between waist and chest level. Set your feet hips-width apart.

Bend your knees slightly and slowly walk away from the wall, keeping your hips over your feet and your hands pressed against the wall.

Stop in place once your arms form a straight line with your spine, keeping your back as flat as possible.

You should feel a stretch through your back.

Hold this pose for 30 seconds, and then slowly walk forward to come out of the pose.

This pose helps lengthen your back muscles.

See Pulled Back Muscle and Lower Back Strain


Not all of these yoga poses may ease your lower back pain, so experiment and see which ones work best for you. If any of these poses worsen your pain, talk to your doctor immediately.



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