Celebrate International Yoga Day and Reap the Benefits of Yoga


By Judy Liu, MPH, RYT 200, ACE Certified Group Fitness Instructor


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UNE 21 IS INTERNATIONAL YOGA DAY and many local yoga studios are offering free community based yoga classes in honor of this day. Yoga is derived


from Sanskrit and means “to unite your body, mind and spirit together.” Yoga has remained one of the top ten fitness trends in the United States in the past eight years. Yoga is one of the most ancient movement practices. People with varying fitness abilities may benefit from a regular yoga practice. Scientific studies have shown many health benefits related to the practice of yoga. Here are just a few: Improved stress management and overall mood. In


addition to developing a controlled and relaxed breathing rate, practicing yoga enables individuals to focus on being in the “flow” or being present and focusing on the task at hand. This reduces stress that may be associated with ruminations on the past or anxiety about the future. Decreased blood pressure. A consistent yoga practice


may decrease blood pressure through better circulation and oxygenation of the body. Decreased pulse rate. A slower pulse rate indicates that


your heart is strong enough to pump more blood with fewer beats. Practicing yoga regularly may lower your pulse rate after your yoga practice. Improved blood circulation. By transporting nutrients


and oxygen throughout your body, yoga practice may lead to healthier organs, skin, and brain. Lowered respiratory rate. A lower respiratory rate indi-


cates the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and improved overall fitness. Increased cardiovascular endurance. A combination of


lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance. Higher cardiovascular endurance means individuals are able to maintain their daily activities longer than before without perceived additional effort.


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Improved gastrointestinal health. The various twists in


yoga asanas (poses) enables blood to better circulate through the gastrointestinal system and also improves the movement of nutrients and fiber throughout the gastrointestinal system. Gastrointestinal functions have been shown to improve in both men and women who practice yoga. Improved strength and flexibility. Yoga is a low impact


fitness regimen. Through regular practice, individuals will improve their overall strength and increase flexibility. A strong core helps prevent injuries (from overtaxing your lower back and upper shoulders). Regular yoga practice enables you to loosen your hip flexors, hamstrings and calves while lengthening your spine. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture. Improved posture and ability to balance. An integral part


of a yoga practice is balance and control over your body. With a consistent practice, you will find that your overall balance will improve outside the yoga class. Improved ability to concentrate. Practicing yoga requires


your mind to concentrate while the body flows through the various asanas (poses). This ability to concentrate also improves individuals’ ability to concentrate off the yoga mat. Yoga includes various meditation techniques, including


noticing how you breathe and disengaging from your thoughts, which calms your mind. If you have not expe- rienced yoga before, Plan now to attend a yoga class this week! Judy Liu offers both group and private yoga lessons at


studios in Cary. For information, visit www.strenuacoach.com of like the Facebook page Strenua LLC.


See ad on page 14.


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