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Overview

Yoga: Types of Yoga, Benefits and Side Effects of Yoga

What is the treatment?

Yoga is defined as collection of mental, spiritual and physical disciplines or practices and it originated in ancient India. There are various types of yoga schools, goals and practices in Hinduism, Buddhism and Jainism. Among the different types of yoga the most well-known ones are the Hatha Yoga and the Raja Yoga.

However, there is no written record about the inventor of yoga. Long before any written account of yoga came into existence, yoga practitioners used to practice these physical exercises. Over the years these practices were passed down to their students by the Yogis, and many schools of yoga were developed as this discipline widened globally and gained popularity.

Many ancient Indian religious texts written in Sanskrit, which is the Indo-European language of the Vedas, contains the records of the various techniques of yoga. The “Yoga Sutra” which is a 2000 year old treatise on yogic philosophy, given by the Indian sage Patanjali is a type of guidebook that provides the techniques on how to achieve mastery over the mind and emotions and advice on spiritual growth, providing the framework upon which all the yoga that is practised today is based. The Yoga Sutra is the earliest written record of yoga and one of the oldest texts in existence.

This type of exercise increases the body’s balance and core strength where various postures go hand in hand with deep breathing. The combination of these lowers blood pressure, improves heart health, increases respiratory rates and controls body’s level of cortisol, a hormone which is produced to combat stress.

These postures which have now become an integral part of health and fitness in many yoga centres all over the word, were not originally a dominant component of yoga traditions in India. Some of the common practices of yoga include Pranayama, Dharana and Nada.

How is the treatment done?

The best time to do yoga is in the morning about an hour before having breakfast. After waking up in the morning, emptying the bowels followed by taking a shower, yoga practices can be done to begin the day. The other most suitable time to practice yoga is early evening just before sunset. It is however much better to do such practices at a time that suits a person’s daily schedule, rather than missing it out by being too routined or idealistic.

It should be remembered that integral yoga is always a balanced practice. For best results, one must mix and match the required elements of practice, whenever possible, which helps to improve and enhance a person’s spiritual growth and awareness.

Yoga Positions may be practiced at any time of the day except within two to three hours of taking meals. One can do such postures whenever the body feels tired, tensed, stiff or hyped up. However, practice of too many stimulating postures just before going to bed should be avoided. It is best to practice Asanas first during a person’s yoga routine, followed Pranayama (or breathing excerise and then meditation.

The practice of Pranayama can be done at any time of the day except within two to three hours of eating. It can be done when stressed or tired or when the space does not allow room for postures. It is best to practice Pranayama directly after practicing yoga. This practice of Pranayama is very much necessary for a successful and complete process of meditation.

Meditation can be practiced at any time of the day when a person feels comfortable and relaxed. For best results meditation should be avoided within two to three hours of having meals, while feeling sleepy, or when mentally “hyped-up”.

Who is eligible for the treatment? (When is the treatment done?)

Yoga can be done practically by everyone, regardless of their gender, age or physical limitations. It is a deep personal practice and is basically based on the concept of “being in the present moment”. It can be done without judgement of any kind and even without competition. Every pose can be modified to suit one’s specific needs, injuries or ailments. Practicing of yoga helps to gain more strength, balance and flexibility as well as helps in improving concentration and focus. Moreover, it enables a person to sleep at night and feel fresh and energetic throughout the day.

Who is not eligible for the treatment?

There are no restrictions as such when it comes about practicing yoga. A person of any age, gender or physique can practice yoga. However, a person can temporarily avoid yoga if some conditions arise that hinders them from doing so. These conditions may include asthma, eye surgery, back injury, carpal tunnel syndrome, headache, diarrhoea, heart problems, knee injury, menstruation, insomnia, low or high blood pressure, neck injury, pregnancy or shoulder injury.

Are there any side effects?

Though the benefits of yoga are many, it also has a few disadvantages. Serious side effects of yoga are generally rare Some of the common side effects of yoga include musculoskeletal injury, complication with glaucoma, abnormal increase in blood pressure due to forceful breathing, back injury, muscle strain and others.

An over stretch may happen to occur if a person ignores body’s warning signs and try to go beyond their limitations. Stretching should be done upto the limit one is comfortable with or might feel a mild pull.

Practicing certain yoga positions such as inversions, including Headstand and Shoulderstand, increases the ocular pressure and can cause complications among people with eye conditions such as glaucoma.

Practicing too aggressively and not being mindful as one move into postures can lead to injury. Hence, it is advisable to practice under the guidance of a trained teacher.

What are the post-treatment guidelines?

Probably the first thing a person feels like doing after a yoga class is that, drinking a lot of water. However, drinking water just immediately after a yoga class should be avoided. Just after a yoga class, it is advisable to take rest at least for 10 minutes in Savasana (with relaxed and normal breathing). It is always recommended that after practising yoga, a person should drink water at least after 15 minutes and eat at least half an hour after the practice of yoga session ends.

One can even have some naturally hydrating drink like fruit juice or coconut water. Hydrating foods like watermelon or cucumber is also good after a yoga session.

Having protein rich food is advisable after a yoga session. This can include drinking low fat milk, eating yogurt, snacking on broiled chicken, hardboiled eggs, sliced cheese or some fruits.

How long does it take to recover?

People have many reasons for attending yoga classes. For some, it is at the advice of a health care provider for helping with body pain. Others may attend such classes for a relief from stress and anxiety. A short daily practice of yoga, along with reciting a few mantras helps to seek mental peace and solace.

For people who are active with sports and practice of other exercises, practicing yoga once or twice in a week is sufficient. However, those who want to master complex postures must practice them with more dedication and commitment.

What is the price of the treatment in India?

The price of Yoga classes in India varies in different places. However the average price range is Rs 500 per class. It is about Rs 1200 for unlimited class of one day. On the other hand unlimited classes for a week and a month are about Rs 5000 and Rs 12000 respectively. The prices of yoga classes in metropolitan cities are usually higher than as in small towns and cities.

Are the results of the treatment permanent?

Yoga is a combination of physical, mental and spiritual practices. The effectiveness of yoga bears fruit when practiced daily at regular timings. Early in the morning and early in the evening are the two best timings for practicing yoga. Practicing yoga on a regular basis helps to reduce body weight, increases awareness, makes a person stress free, helps to release blocked emotions, detoxifies the body and helps to eliminate bad habits. All these benefits for yoga shows the best result when practiced regularly and under proper guidance of a well-trained teacher.

What are the alternatives to the treatment?

For people who have practiced yoga and did not find it enjoyable or appealing can switch to other alternative exercises of mind or body. Tai Chi, Qigong, Pilates, Dance and Martial Arts are a few practices that offer an alternative to yoga. All these practices of physical exercise focuses on balance, concentration, reducing stress and tension, improves flexibility of the body, gives a feeling of energy and integrates mind, body and spirit.

Safety: Very High Effectiveness: High Timeliness: High Relative Risk: Medium Side Effects: Low Time For Recovery: Low Price Range: Rs 582 - Rs 1490

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Dr. Rajesh Tewari 94% (4713 ratings)
Diploma in Paediatrics, MBBS
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Yoga Poses For Erectile Dysfunction
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Popular Questions & Answers

My baby born in 5 of august and now want to join yoga classes. Can I start yoga now?

Dr. Sameer Bhale 90% (10 ratings)
MD Kayachikitsa
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Yes, you can start yoga. Begin with small duration of 30 mins and the gradually can increase to 60 mins. Feed your baby before yoga or excersie, else wait for at least 1 and half hour after excersie. Have complete and balanced diet. Consult your doctor, yoga teacher also.
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Plse advise way/diet to reduce weight. Currently m making sure to have a walk of 20-30 mins daily with yoga anulom vilom and kapalbhati. Have I am trying to do some modification in my life style as well in morning I am taking Honey with lemon and apple cider vinegar in warm water empty stomach then I do some yoga 10 to 15 minutes followed by one Apple and then post early for office. Who's that my eating schedule is not very flexible. I keep skipping my lunch and taking light to heavy dinner. Have also started taking medohar Vati from Patanjali to reduce obesity. Currently my weight is 69 kg height 5.5 feet and targeting a weight of 62 or 63. Plse advise.

Dr. Aura Acupuncture 90% (52 ratings)
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Just practicing pranayams in Yoga will not be enough. Try to practice suryanamaskars and Asanas like Pavanamukthasan, Yogamidra etc. Never go for heavy dinner. Try to take dinner before 8 pm atleast. Dinner should be just steamed salads and soups. Increase your walking / yoga time and reduce food intake. You can also try acupuncture to stimulate the process.
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Hi, I want to loose weight. I am taking 1500 calories diet everyday. Do workout 1 hours, 5 days in a week. Type of workout is walking, running, power yoga, strength training. But I am not able to loose weight. Lat month I reduce 2.5 kg but again after monthly menstruation again I gain 1 kg (3 days I stop workout). Please advise.

Dt. Riyaz Khan 92% (2315 ratings)
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Aim to lose 2 kgs per month. Aim for a long term change, do not worry about minor fluctuations. Never lose hope, never give up. You are moving in the right direction, and this is the most important thing. Count all calories including outings, socialising, biscuits, colas etc. Out of the workouts you have mentioned, maximum weight loss will happen with Running and Jogging. 70% of exercise time should be devoted to intense cardio which includes running at speed of 8+ on treadmill or outside. Other exercises like Power Yoga, Strength Training, Walking will give less calories burn therefore you can spend balance 30% on Yoga, Strength, Walk, Stretches etc. If you have time, then add another 30 minutes for faster weight loss. All the best.
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I want to lose weight and my weight has become stagnant. Inspite of diet and regular yoga or walk is not helping. Please suggest.

Dr. P Uday Kiran 87% (36 ratings)
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I can understand your concern. In your age group the metabolic rate is low when compared with younger people so it is quite natural to take time to reduce weight. You didn't mention for how long you are trying to reduce weight. However the reasons for not reducing weight in your case are so many few things I'm discussing here. 1. In the name diet you are might miss the balanced diet which resulting the changes of hunger center. Finally there is chance of high calorie intake without of your awareness. 2. Your calorie intake might be relatively higher than your calorie expenditure. 2. Irregular sleep habits and highly stressful job/family issues which ultimately leads to weight gain due to disregulated metabolism. What to do now. 1. Take balanced diet (1900 k cal carbohydrates, 50 g/d protein, 20 g/d fat). 2. Avoid tea, coffee, cold beverages, all kinds of junk food. 3. Prefer fresh leafy vegetables and fruits in diet. 4. Maintain good sleep hygiene. 5. Consult your doctor to know whether you have any thyroid abnormalities. 6. Consult your gynaecologist if you have any menstrual irregularities. For daily diet calorie expenditure Vs intake calculations, sleep Hygiene, and other details consult me online.
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I am 20 year old and I am 5-9 ft I want increase my height naturally can I do increase my with some yoga or stretching and any exercise or food.

Dt. Rohini Mondal 91% (133 ratings)
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Hello lybrate-user, As you are in a stage of life in which nutrition diet & physical activity should go hand in hand parallel. If you are a non-veg you can easily take lean chicken, fish and eggs, if you are a vegetarian, than you can go for not only milk and milk products but also soy products (like soy beans, soy milk, soy chaap). Pulses, fruits and water intake is a must for. Many a times, our hectic college schedule, we skip our fruit meals and even a whole meal. I suggest you not to skip it, skipping an evening snack for fruit meal is more worthwhile. May be today it appears unnecessary but for the long run in life it is a must, because the way you will build-up your body today will pave you way for tomorrow. For exercises go for yogas (best for height increase are ushtra-asana, chakra-asana, dhanur-asana, paschimatta-asana and very familiar 'surya-namaskar'). Stretching and gymnastics, cycling, swimming all are helpful. At this age taking supplements is not a must, try natural things, seasonal fruits and vegetables. All the best for your future. Thank you. Have a nice day!
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Health Quizzes

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Dr. Dinesh Rawal 91% (532 ratings)
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Practicing yoga on a daily basis, assist in lowering blood sugar level. True or False. Take this quiz to know now!
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Pranayama is the practice of breathing control in yoga. True or false? Take this quiz to know more.
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mpt
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There is no one for all approach when it comes to exercise. True or False. Take this quiz to know now!
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Dr. Vaibhav Bhokare 89% (8179 ratings)
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Yoga can be considered as cardio. True or False? Take the quiz to know now.
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