Yoga For Beginners: Yoga Benefits as An Exercise

A near-perfect fitness routine, hatha yoga provides the means for people of any age not only to get and stay in shape but also to develop balance, coordination, and a sense of centeredness. It renews, invigorates, and heals the body - stretching and toning the muscles, joints, and spine and directing blood and oxygen to the internal organs (including the glands and nerves).

Yoga is distinctly different from other kinds of exercise. It generates motion without causing strain and imbalances in the body. When practiced correctly, hatha yoga has no such negative effects on either the inner or outer body.

When done with dedication and purpose, hatha yoga can be a quite demanding, yet an immensely rewarding type of exercise. While not inherently aerobic, it involves almost every muscle in the body and challenges the body to work in a different and often more passive way. Since the limbs function as free weights, resistance is created by moving the body's center of gravity. This strengthening gives way to endurance as poses are held for longer periods of time.

Unlike conventional forms of exercise, such as weight training, walking, biking or hiking, hatha yoga stresses quality of movement over quantity. A consistent hatha yoga practice can quiet the mind and refresh the body, bringing health, relaxation, and happiness.

Physiological Benefits of Yoga

    Stable autonomic nervous system equilibrium    Pulse rate decreases
    Respiratory rate decreases
    Blood Pressure decreases (of special significance for hyporeactors)
    Galvanic Skin Response (GSR) increases
    EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
    EMG activity decreases
    Cardiovascular efficiency increases
    Respiratory efficiency increases
    Gastrointestinal function normalizes
    Endocrine function normalizes
    Excretory functions improve
    Musculoskeletal flexibility and joint range of motion increase
    Breath-holding time increases
    Joint range of motion increase
    Grip strength increases
    Eye-hand coordination improves
    Dexterity skills improve
    Reaction time improves
    Posture improves
    Strength and resiliency increase
    Endurance increases
    Energy level increases
    Weight normalizes
    Sleep improves
    Immunity increases
    Pain decreases
    Steadiness improves
    Depth perception improves
    Balance improves
    Integrated functioning of body parts improves

Psychological Benefits of Yoga

Somatic and kinesthetic awareness increase
Mood improves and subjective well-being increases
Self-acceptance and self-actualization increase
Social adjustment increases
Anxiety and Depression decrease
Hostility decreases
Concentration improves
Memory improves
Attention improves
Learning efficiency improves
Mood improves
Self-actualization increase
Social skills increases
Well-being increases
Somatic and kinesthetic awareness increase
Self-acceptance increase
Attention improves
Concentration improves
Memory improves
Learning efficiency improves
Symbol coding improves
Depth perception improves
Flicker fusion frequency improves

Yoga Health Benefits versus Exercise Benefits

    Yoga Benefits
        Parasympathetic Nervous System dominates
        Subcortical regions of brain dominate
        Slow dynamic and static movements
        Normalization of muscle tone
        Low risk of injuring muscles and ligaments
        Low caloric consumption
        Effort is minimized, relaxed
        Energizing (breathing is natural or controlled)
        Balanced activity of opposing muscle groups
        Noncompetitive, process-oriented
        Awareness is internal (focus is on breath and the infinite)
        Limitless possibilities for growth in self-awareness

    Exercise Benefits
        Sympathetic Nervous System dominates
        Cortical regions of brain dominate
        Rapid forceful movements
        Increased muscle tension
        Higher risk of injury
        Moderate to high caloric consumption
        Effort is maximized
        Fatiguing (breathing is taxed)
        Imbalance activity of opposing groups
        Competitive, goal-oriented
        Awareness is external (focus is on reaching the toes, reaching the finish line, etc.)
        Boredom factor

Yoga For Beginners: Yoga Benefits as An Exercise