When I first started Yoga I couldn’t reach past my ankles.

Look what I can do :)

Youtube Yoga For Beginners

Molly’s recommendation for YOGA for BEGINNERS! (finally.)

I tried this out and I LOVE it, it’s very similar to what I did in my Level 1 class, and can really start to open up your flexibility to make progressing levels of yoga easier. I liked this one a lot, it has all of the essential poses. Later, you’ll move on to more difficult poses but won’t ever stop doing these core stances, so get good at them!

I also highly recommend any of the other beginner videos from Tara Stiles. Enjoy, loves!

77 Reasons to Do Yoga

The benefits that yoga have brought to my own body are innumerable; flexibility, stress relief, improved balance, and more energy are just a few that come to mind for me personally. In case you aren’t convinced, here’s 77 reasons why you should do yoga:

WITHIN YOUR BODY

1. Blood pressure. A consistent yoga practice decreases blood pressure through better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
2. Pulse rate. A slower pulse rate indicates that your heart is strong enough to pump more blood with fewer beats. Regularly practicing yoga provides a lower pulse rate.
3. Circulation. Yoga improves blood circulation. By transporting nutrients and oxygen throughout your body, yoga practice provides healthier organs, skin, and brain.
4. Respiratory. Like the circulatory system, a lower respiratory rate indicates that the lungs are working more efficiently. Yoga decreases the respiratory rate through a combination of controlled breathing exercises and better fitness.
5. Cardiovascular endurance. A combination of lower heart rate and improved oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
6. Organs. Yoga practice massages internal organs, thus improving the ability of the body to prevent disease. Additionally, an experienced yoga practitioner becomes better attuned to her body to know at first sign if something isn’t functioning properly, thereby allowing for quicker response to head off disease.
7. Gastrointestinal. Gastrointestinal functions have been shown to improve in both men and women who practice yoga.
8. Immunity. Yoga practice has frequently been correlated with a stronger immune system. Read this article for more on the immune system and yoga, including some poses that specifically work on areas of immunity.
9. Pain. Pain tolerance is much higher among those who practice yoga regularly. In addition to pain tolerance, some instances of chronic pain, such as back pain, are lessened or eliminated through yoga (see below for more on back pain).
10. Metabolism. Having a balanced metabolism results in maintaining a healthy weight and controlling hunger. Consistent yoga practice helps find the balance and creates a more efficient metabolism.

11. Aging. Yoga stimulates the detoxification process within the body. Detoxificationhas been shown to delay aging, among many other health benefits.
12. Posture. The very nature of yoga teaches the practitioner how to hold and control one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
13. Strength. One of the premises of yoga is that you are using the weight of your own body for overall strength. Find out more about how yoga works as an excellent method of strength training in this article.
14. Energy. Regular yoga practice provides consistent energy. In fact, most yogis state that when you perform your yoga correctly, you will feel energized after your yoga session rather than tired.
15. Weight. The benefits of a better metabolism along with the exercise of yoga work to keep your weight in check. Additionally, the stretching of muscles longwise helps to reduce the amount of cellulite that can build around muscles.
16. Sleep. Because of the many benefits to both body and mind that a yoga routine can provide, many find that their sleep is much better. Read here for more on sleep and yoga, as well as some positions for helping induce sleep.
17. Balance. An integral part of the 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.
18. Integrated function of the body. Yoga is derived from Sanskrit and means ”to join together and direct one’s attention.” This is exactly what happens to your body after you start practicing yoga. Yogis find that their body works together much better, resulting in more graceful and efficient body movements.
19. Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.
20. Core strength. With a strong body core, you receive better posture and overall body strength. A strong core helps heal and reduce injuries. This is why a lot of athletes do yoga as cross training (boxers, MMA fighters, etc). Read how this swimmeruses yoga to strengthen her core and improve her swimming.
21. Sexuality. Yoga can improve your sexuality through better control, more relaxation, and more self-confidence. Read more about the yoga and sexuality connectionhere.

IMPROVED EMOTIONAL HEALTH

22. Mood. Overall well-being improves with yoga practice. The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.
23. Stress Reduction. The concentration required during yoga practice tends to focus your attention on the matter at hand, thereby reducing the emphasis you may have been putting on the stress in your life. Read more about yoga and stress management here.
24. Anxiety. One benefit to the controlled breathing used in yoga is a reduction in anxiety. Learn more about how you can use yoga breathing to reduce your anxiety.
25. Depression. Some believe the negative feelings that you may be repressing are brought to the surface during some types of yoga exercise. When this happens, the negative energy is no longer stuck within you, but released through exercise. Regularly releasing this negativity leads to a reduction of depression in many people.
26. Self-acceptance. Focusing inward and realizing through your yoga practice that perfection is not the goal, self-acceptance begins to take over. This post describes how success is not measured by perfectionism in yoga.
27. Self-control. The controlled movements of yoga teach you how to translate that self-control to all aspects of your life.
28. Mind-body connection. Few other exercises offer the same mind-body connection that yoga does. As you match your controlled breathing with the movements of your body, you retrain your mind to find that place of calm and peace that long-time yogis know.
29. Positive outlook on life. Continued practice of yoga results in a balance of many hormones and nervous system, which brings about a more stable, positive approach to life.
30. Hostility. Most yogis report a huge reduction in the amount of hostility they feel as well as a sense of control when anger flares. This calm effect is likely from the relaxation and meditation that is incorporated in their yoga practice that leads to an overall calming of the nervous system. Less hostility means lower blood pressure and stress and a healthier approach to life.
31. Concentration. Researchers have shown that as little as eight weeks of yoga practice can result in better concentration and more motivation.
32. Memory. Improved blood circulation to the brain as well as the reduction in stress and improved focus results in a better memory.
33. Attention. The attention required in yoga to maintain the structured breathing in conjunction with yoga poses sharpens the ability to keep a sharp focus on tasks.
34. Social skills. In yoga, you learn the interconnectedness of all of life. Your yoga practice soon evolves from a personal journey to one connecting to to the community at large where your social skills improve along with your yoga practice.
35. Calmness. Concentrating so intently on what your body is doing has the effect of bringing calmness. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

36. Cholesterol. Yoga practice lowers cholesterol through increased blood circulation and burning fat. Yoga practice is a great tool to fight against harmful cholesterol levels.
37. Lymphatic system. Your lymphatic system boosts your immunity and reduces toxins in your body. The only way to get your lymphatic system flowing well is by movement. The specific movements involved in yoga are particularly well-suited for promoting a strong lymphatic system.
38. Glucose. There is evidence to suggest that yoga may lower blood glucose levels.
39. Sodium. As does any good exercise program, yoga reduces the sodium levels in your body. In today’s world of processed and fast foods that are full of sodium, lessening these levels is a great idea.
40. Endocrine functions. Practicing yoga helps to regulate and control hormone secretion. An improved endocrine system keeps hormones in balance and promotes better overall physical and emotional health.
41. Triglycerides. Triglycerides are the chemical form of fat in the blood, and elevated levels can indicate a risk for heart disease and high blood pressure. A recent study shows that yoga can lead to “significantly lower” levels of triglycerides. Read more about the results of that study here.
42. Red blood cells. Yoga has been shown to increase the level of red blood cells in the body. Red blood cells are responsible for carrying oxygen through the blood, and too few can result in anemia and low energy.
43. Vitamin C. Vitamin C helps boost immunity, helps produce collagen, and is a powerful antioxidant; and a yoga regimen can increase the vitamin C in your body.

FOR EXERCISE

44. Low risk of injury. Due to the low impact of yoga and the controlled aspect of the motions, there is a very low risk of injury during yoga practice compared to other forms of exercise.
45. Parasympathetic Nervous System. In many forms of exercise, the sympathetic nervous system kicks in, providing you with that fight-or-flight sensation. Yoga does the opposite and stimulates the parasympathetic nervous system. The parasympathetic system lowers blood pressure and slows the pace of your breathing, which allows relaxation and healing.
46. Muscle tone. Consistently practicing yoga leads to better muscle tone.
47. Subcortex. Subcortical regions of brain are associated with well-being, and yoga is thought to dominate the subcortex rather than the cortex (where most exercise dominates).
48. Reduced oxygen consumption. Yoga consumes less oxygen than traditional exercise routines, thereby allowing the body to work more efficiently.
49. Breathing. With yoga, breathing is more natural and controlled during exercise. This type of breathing provides more oxygen-rich air for your body and also provides more energy with less fatigue.
50. Balanced workout of opposing muscle groups. As with all of yoga, balance is key. If a muscle group is worked in one direction, it will also be worked in the opposite direction to maintain balance. This balance results in a better overall workout for the body.
51. Non-competitive. The introspective and self-building nature of yoga removes any need of competition in the exercise regimen. With the lack of competition, the yogi is free to work slowly to avoid any undue injury as well as promote a more balanced and stress-free workout.
52. Joint range of motion. A study at the University of Pennsylvania School of Medicine indicated that joint range of motion was improved by participants who practiced yoga.
53. Eye-hand coordination. Without practice, eye-hand coordination diminishes. Yoga maintains and improves eye-hand coordination.
54. Dexterity. The strong mind-body connection and flexibility gained from yoga leads to grace and skill.
55. Reaction time. Research done in India shows that reaction time can be improved with specific yoga breathing exercises in conjunction with an already established yoga practice. The improvement was attributed to the faster rate of processing and improved concentration gained from yoga.
56. Endurance. Working the entire body, yoga improves endurance and is frequently used by endurance athletes as a supplement to their sport-specific training.
57. Depth perception. Becoming aware of your body and how it moves, as one does in yoga practice, leads to increased depth perception.

DISEASE PREVENTION

58. Heart disease. Yoga reduces stress, lowers blood pressure, keeps off weight, and improves cardiovascular health, all of which lead to reducing your risk of heart disease.
59. Osteoporosis. It is well documented that weight-bearing exercise strengthens bones and helps prevent osteoporosis. Additionally, yoga’s ability to lower levels of cortisol may help keep calcium in the bones.
60. Alzheimer’s. A new study indicates that yoga can help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s. Meditation like that practiced in yoga has also been shown to slow the progression of Alzheimer’s.
61. Type II diabetes. In addition to the glucose reducing capabilities of yoga, it is also an excellent source of physical exercise and stress reduction that, along with the potential for yoga to encourage insulin production in the pancreas, can serve as an excellent preventative for type II diabetes.

RELIEF OF SYMPTOMS

62. Carpal tunnel syndrome. Individuals with carpal tunnel syndrome who practiced yoga showed greater improvement than those who wore a splint or received no treatment at all. Researchers saw improved grip strength and reduction of pain in the study participants.
63. Asthma. There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga.
64. Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise to relieve arthritis symptoms. Also, the stress relief associated with yoga loosens muscles that tighten joints.
65. Multiple sclerosis. According to this article, “yoga is now recognized as an excellent means of MS management.” Additionally, National Center for Complementary and Alternative Medicine is funding a clinical trial of yoga for treating multiple sclerosis.
66. Cancer. Those fighting or recovering from cancer frequently take advantage of the benefits that yoga provides. Cancer patients who practice yoga gain strength, raise red blood cells, experience less nausea during chemotherapy, and have a better overall well-being.
67. Muscular dystrophy. Using yoga in the early stages of muscular dystrophy can help return some physical functions. The practice of Pranayam yoga helped one teen regain many of his abilities lost to muscular dystrophy. Learn more in this article.
68. Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. This post describes how yoga can reduce migraines.
69. Scoliosis. Yoga can straighten the curvature of the spine associated with scoliosis.Find out how this yogi cured her scoliosis and continues to help others as well.
70. Chronic bronchitis. Exercise that does not elevate respiration, yet increase oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, yoga can do this, as well as aerate the lungs and provide energy.
71. Epilepsy. Focusing on stress reduction, breathing, and restoring overall balance in the body are the focus of how yoga can help prevent epileptic seizures.
72. Sciatica. The intense pain associated with sciatica can be alleviated with specific yoga poses. Here are 10 great ones to help relieve pain.
73. Obsessive Compulsive Disorder. Studies of people with OCD have shown that practicing yoga has lead to a reduction in symptoms–resulting in less medication or medication no longer needed.
74. Constipation. Due to the practice of yoga and overall better posture, the digestive and elimination systems work more efficiently. If the practitioner also has a healthy diet, any constipation will be eliminated through yoga.
75. Allergies. Using a neti pot to clear the sinuses is an ancient form of yoga to help reduce or eliminate allergy symptoms. Certain types of breathing can also help clear the nasal passages.
76. Menopause. Yoga practice can help control some of the side effects of menopause. Learn how the bridge pose can help reduce hot flashes here.
77. Back pain. Yoga reduces spinal compression and helps overall body alignment to reduce back pain. Find a yoga pose to help lessen back pain here.
    
    You can find this article in its original form at nursingdegree.net.

Yoga: The Basics

There are countless benefits to Yoga, here are just 77 of them to get started. Since I started, I’ve gotten all kinds of balanced, bendy like a bendy straw, and have more energy every day. Here’s how to get started if you’re a little confused:

1. Before you try anything, make yourself the promise that you’re willing to give it a chance.There can be huge variation between the types of yoga, the way instructors teach and choose poses in classes and on DVD’s, what you see online, etc. If you hate it at first, it’s likely that that instructor/type/etc. just wasn’t right for you. Give it another go and see what you think.

2. If there’s a lot of variety offered, make sure you choose the right kind for you. There are quite a few different types of yoga, which can seem intimidating if you’re looking through the titles of classes or DVD’s and have no idea what they’re talking about. Here are the most common types:HATHA: Usually if a class is described as “Hatha,” its going to be pretty slow-paced and gentle and provide a good introduction to the basic yoga poses.VINYASA Vinyasa means “breath-synchronized movement” and tends to be a more vigorous style of yoga, moving more quickly than Hatha. You’ll warm up with sun saltations and end with deep stretches.ASHTANGA [or Power Yoga, or Yoga Flow]: Ashtanga is a fast-paced, intense style of yoga. A set series of poses is performed, and always in the same order. It can be pretty physically demanding because you’re constantly moving from one pose to the next. Note: this is my favorite kind, my classes are Ashtanga classes.

IYENGAR This type of yoga is most concerned with bodily alignment. It emphasized holding poses over long periods of time versus moving quickly from one pose to the next (like in Ashtanga).

BIKRAM [or Hot Yoga]: Is the practice of yoga in a room that’s heated at 95-100 degrees. The high temperatures allows for your muscles to loosen, and also gets you pretty sweaty, which is though to be cleansing.

3. If at all possible, I’d take a yoga class. You’ll be the most likely to stick with it, and to be doing it correctly, since the instructor can gently correct you if you’re doing a pose wrong. It’s essential to do poses correctly to maximize yoga’s benefits and avoid energy.

Don’t worry though, if you can’t take a class, you can still get into yoga! There are hundreds of great Yoga DVDs out there! I would check out Amazon, read reviews, read the descriptions, etc, and select one that appeals to you, what you’re looking for. This one is called “Yoga for Inflexible People,” and might be a great starting point if you’re a little challenged on the flexibility front [Note: Yoga’s goal is to build flexibility and work with what you have to improve it, it doesn’t require flexibility when you’re just starting out.] If you’re a fan of Jillian Michaels, she has a Yoga DVD right here. Maybe you’re interested in a really sexy looking Asian man to slip into your living room and teach you the basics, if so, this one’s for you. The point is, there is variety up the wazoo, don’t tell me you can’t find something you don’t like.

4. If you don’t want to pay for a class OR buy a DVD yet, that is just fine. Maybe you’re broke and living off of cans of beans and rice, or maybe you’re just stingy. Whatever the reason, there are a lot of great, free(!) videos on YouTube. This is a really great beginning Yoga routine, and this is my personal favorite YouTube Yoga routine (but be warned, it’s pretty difficult if you’ve never done yoga before.)

5. Buy a Yoga mat. You can probably get away with not having one in classes, they usually provide them, but if you plan on doing any yoga on your own, hardwood floors are going to be really uncomfortable, and carpet can be slippery.

6. Relax. You aren’t going to be able to balance on one hand right from the get-go. It takes time and patience to get better, but if you keep at it, you will get better. Every day you’ll getstronger, more energized, and more stable.

7. Get excited! With practice, you could one day look like this or this or even this! Good luck!