Misconceptions about Yoga

If you have never studied or practiced yoga before, you may be under the common misperception that yoga is synonymous to static stretching and relaxation. Physiologists, trainers, coaches, and athletes have all known for decades that static stretching can actually lead to muscle weakness and chronic injuries, so why would anyone want to practice yoga to increase their fitness if it consisted of simple passive stretching exercises? Exercise instructors who have not been properly trained in teaching yoga often lead athletes through such passive stretching exercises that resemble some yoga postures, but this is a dangerous and misleading practice. Yoga, in fact, is composed of a series of progressive poses that require eccentric and isometric muscle contractions which strengthen muscle in a very safe, effective manner. Certain styles of yoga also benefit cardiovascular fitness and lung capacity. This is why it is important that you find a yoga instructor who has been through the proper trainings (by a yoga school approved by the Yoga Alliance) and who also has a consistent daily practice of yoga.

Though there are many styles of yoga, the most popular among people interested in the health and fitness benefits of this ancient practice include Astanga Yoga, Power Yoga, and Vinyasa Yoga. Iyengar Yoga may be the best choice for people who are recovering from injuries, though finding a properly trained Iyengar instructor can be difficult because the training requires several years to obtain and there are still relatively few Iyengar instructors in the United States.

Astanga yoga is the traditional form of yoga brought from Mysore, India to Encinitas, California by K. Pattabhi Jois in the 1970's. Pattabhi Jois learned Astanga yoga from his teacher, Krishnamacharya. Jois' students have passed on the Astanga tradition, and Jois continues to train instructors from all over the world. Astanga yoga includes the "eight limbs of yoga," which is a code of conduct written by Patanjali, the author of the Yoga Sutras. These eight limbs include yama (ethical disciplines), niyama (self observation), asana (posture), pranayama (breath control), pratyahara (sense withdrawal), dharana (concentration), dhyana (meditation), and samadhi (a state of joy and peace). The fundamental aspects of Astanga yoga are Ujjayi breath (a unique form of breathing in the back of the throat which sounds like the ocean during inhalation and exhalation through the nose), bandhas (awareness and control of "energy locks" at the perineum, lower abdomen, and throat), and drishti (visual focal point). A yoga practice begins with sun salutations and a progression of standing poses that elevate the heart rate and strengthen muscles through eccentric and isometric muscle contraction. Sustained Ujjayi breath increasing lung capacity. After the standing postures, a particular series is practiced depending on the practitioner's experience and abilities. The different series are taught progressively, beginning with the primary series and progressing to the sixth series. The primary series (also termed yoga chikitsa or yoga therapy) consists of several seated forward bends and twists which stretch and strengthen the hamstrings and back side of the body. Many students spend years learning the entire primary series before they are able to progress to the secondary series, which involves many deep backbends which open the front side of the body. Series past this level include extremely deep forward bends and backbends, twists, and arm balances. Each yoga practice concludes with a "cool down" consisting of backbends, headstand, and shoulderstand. Finally, savasana, or complete stillness is observed to quiet the mind and body.

Vinyasa and Power yoga are derived from Astanga yoga, and are styles that have been developed primarily in the United States to appeal to the American practitioner. While still utilizing the eight limbs of yoga and the fundamental practices of ujjayi, bandha, and drishti, Vinyasa and Power yoga differ from traditional Astanga in that the order of poses (and/or the focus or particular series) can differ from day to day. For instance, on Monday you can practice forward bends to relax your tight hamstrings, and on Tuesday you can focus on backbends to release the muscle tension in your upper back and shoulders. Each pose doesn't have to be performed in a memorized order, so you are not as likely to get bored with your practice and go on to something else. Creative vinyasa instructors can change the sequence of their classes each day to keep you interested and to allow muscle recuperation from the previous day's practice. One day you practice arm balances and core strengthening poses, while the next day you focus on leg strength. Also, there's no requirement that you perfect Marichyasana D before you practice Crane Pose!

Iyengar yoga is named after B. K. S. Iyengar, also a pupil of Krishnamacharya. The philosophy of Iyengar yoga is therefore very similar to that of Astanga yoga, though Iyengar wanted yoga to be accessible to everyone -- including people who are ill or injured. Therefore, the style of Iyengar yoga has a strong focus on precision and alignment in all poses. Various props, such as blocks, bolsters, and straps are utilized to help students attain loses when range of motion or strength is lacking, or when muscle restoration is needed. Regardless of what style of yoga you prefer, your instructor should be familiar with the traditional postures taught by Krishnamacharya and outlined in B. K. S. Iyengar's book, Light On Yoga.

While this article is not a complete analysis of all of the many different styles of yoga, it is intended to dispel the myth that yoga equals stretching and relaxation, and enlighten readers that yoga can actually be an effective means of improving cardiovascular fitness and strength.