If you’ve never done yoga before, Hatha Yoga is an ideal place to start. Forget the celebrity hype, forget the Eastern philosophy, and just start toning your body. Hatha Yoga is basically a simple set of physical “postures” or stretches that, when practiced regularly and in conjunction with one another, bring the entire body – from muscles and joints to the lymph and endocrine systems – into a state of balance and optimum performance. Indian yogis initially developed these postures over thousands of years as a practical aid to their spiritual life – after all, a perfectly functioning body presents less of a distraction during long hours of meditation. To develop these postures, the yogis looked to the animal world (have you ever watched your dog or cat stretch after a long sleep? It’s a natural exercise!) and they also carefully studied human anatomy. Today, these ancient yoga postures have been embraced by people around the world as a soothing, low-impact way toward a fit and toned body – whether or not they’re seeking spiritual enlightenment.
And now to the actual practice. Some Hatha Yoga postures are stretches that promote muscle flexibility in the limbs and spine, and they would be familiar to any student of aerobics or sport. Other postures are meant to completely relax the body, enhance fluid circulation, strengthen the spine, or regulate the glands involved in mental and emotional health. All of them are accompanied by controlled deep breathing, a practice which focuses the mind and speeds oxygen to the muscles.
Here’s an easy example: the cat pose.
Make sure you’re wearing flexible, comfortable clothing.
Start by getting on your hands and knees on a comfortable mat or carpet.
Take a deep, slow breath, and as you’re inhaling, tuck your chin to your chest, tuck your tailbone in and pull it toward your head, and curve your back upward – just like a cat stretching.
Sucking in your stomach and pushing it toward the ceiling can help achieve the needed stretch in your back.
Now hold that position for a second or two.
As you slowly exhale, arch your back into a swayback pose, lowering your lower back and lifting both your chin and your tailbone toward the ceiling.
Repeat as needed.
This is one of the many poses that will strengthen and flex the spine, leading to better posture, improved circulation and a healthy nervous system.
Remember that the key with Hatha Yoga is to feel each stretch and adapt the posture to your body – if you can’t feel your muscles being pulled, modify the stretch until you can. Your body will tell you when the pose is right. In the beginning, the physical postures may be more strenuous than expected, and it’s important not to push too hard. And also remember that yoga is not a replacement for cardiovascular exercises; rather, it will complement your regular exercise routine and help you get the most out of your body.