24 Apr Hatha Yoga Slow & Smooth Workouts Charge Muscle Energy
Fitness coaches assert that Hatha Yoga adapts and manipulates the physical abilities of the individual to allow them to develop and improve without causing stress and injuries. Celine Obika, director of the French Federation of Yoga, said that Hatha is a kind of soft and non-competitive yoga that relies on the smoothness and slow performance and moves from one level to another.
Hatha yoga is suitable for all agesand can be practiced by the elderly even by sitting in a chair, it can also be taught to children and adopted as a physical game.
Researchers at the University of Illinois revealed that Hatha Yoga three times a week for 8 weeks enhances the daily cognitive ability of the elderly. Medical News Today explained that Hatha yoga is a group of physical exercises designed to harmonize the skin, muscles, and bones, where practitioners say they open the channels of the body so that energy can flow freely. And Hatha consists of two parts, “Ha” means “sun” and “Tha” means the moon.
Recent research has shown that hatha yoga, which means balance, is the central idea of yoga, which is the bond between body and mind.
the entire body as one entity to achieve what is called its balance of strength. Various exercises and postures increase the individual’s agility and the flexibility of his organs, joints, and muscles. This sport also helps to recover from some of the physical ailments he already has, such as neck and back pain.
The exercises are summarized in stretching muscles in a slow and smooth manner with different positions, either by sitting, stretching, lying down, standing, or even squatting. The stretching process is associated with controlling the processes of inhaling and exhaling and retaining oxygen as much as possible to facilitate its distribution through the blood circulation and good disposal of carbon dioxide.
yoga exercises increase the flexibility of the ligaments, tendons, and joints that we rarely use in our daily life. Stretching and relaxing the muscles increases blood flow. This increase helps in detoxification.
Stretching and relaxation involve all the muscles: for the face, the eyebrows are stretched together at the same time as if the person was frowning and then relaxing them. As for the neck, the head is tilted forward and the chin is slowly drawn toward the chest, then the head is raised again. Shoulders: Slowly raise the shoulders towards the ears and then relax them down.
And stretching the chest muscles includes breathing slowly and deeply towards the diaphragm, which is located under the rib using the lungs, and then expelled the breath in a slow manner until the air out of the abdominal cavity. The arms are extended away from the body as far as possible and then relaxed.
Hand and wrist: the wrists are stretched by dragging the hands toward the body with the fingers stretched out and then relaxed.
After you finish stretching and relaxing the muscles, you should lie quietly and close your eyes for a few minutes to the point of feeling completely comfortable, then stretching and slowly getting up from the place.
A medical study revealed that yoga exercises that focus on stretching back muscles, not meditation, are the best solution for treating chronic back pain and would save thousands of dollars spent to treat them around the world. The study demanded that the patient should practice these exercises for 75 minutes a week or 3 times a week with the help of yoga instructors, or by following CDs learning exercises at home.
A study was conducted of 228 volunteers divided into 3 groups to understand the reality of pain and treatment.
first group: conducted Hatha yoga exercises, which focus on human strength and tightening the back muscles and legs, in addition to breathing exercises to relax for 12 weeks.
And the second group: I underwent severe exercises aimed at strengthening the muscles of the back and legs, but without breathing and relaxation exercises.
And the third group: she was given a book that provides advice on the need to perform certain exercises and change the lifestyle to get rid of back pain.
After a period of time, it was found that the three groups showed an improvement, and 50 percent of volunteers expressed improvement in their daily job performance. Positive results continued for 3 and a half months, even after the end of the weekly exercise. And one of the doctors supervising the study pointed to the need for the patient to adhere to yoga exercises under the supervision of teachers who specialize in therapeutic exercises, in order to correct the strength of the body, for fear of any muscle tension or unnecessary pain.
Hatha yoga consists of three elements: posture, breathing, and deep relaxation. Analyzes conducted in 2004 showed that an increasing number of studies conducted in recent decades was of the good experimental type. Available results assume that yoga may reduce the effects of the extraordinary response to stress, and maybe beneficial in cases of anxiety and depression.
In a study that included more than 108 elderly participants, ages 55 to 79, the researchers found that yoga promotes cognition and reduces Alzheimer’s infection for older adults.
In 2013, the “Medical News Today” newspaper reported that the team that took a 20-minute session of Hatha Yoga had better brain function than aerobic exercise. The study, led by Neha Goethe, showed that Hatha Yoga exercises required a focused effort in moving through poses, controlling the body, and breathing at a steady rate.
Goethe added that it is possible that this focus on the body, mind, and breathing while practicing yoga may be generalized to all cases outside of yoga lessons, which led to improved brain capacity and increased cognition.
A team of American scientists found that regular yoga helps greatly reduce high blood pressure. The researchers said that nearly one billion people worldwide suffer from high blood pressure, one out of every three adults. Yoga sessions are one of the effective natural ways to reduce high blood pressure, which has become one of the important alternatives offered together with medical drugs.
The researchers studied about 58 men and women between the ages of 18 and 62 to assess the effectiveness of yoga sessions in reducing high blood pressure. Another American study demonstrated the effect of yoga exercises in reducing the severity of irregular heartbeat disorders known as fibrous atrial fibrillation. The study says that three yoga sessions each week improve the quality of life of patients and reduce the degrees of anxiety and frustration that often afflict patients with this heart health problem.
Dr. commented. Raoul Mitrani, director of the cardiac clinic at the University of Miami Medical School, said, “These are exciting results. Although they do not address the problem of fibrous atrial fibrillation, they do help reduce periods of asymmetric atrial contraction.” And previous studies have proven other benefits of yoga on heart health, such as reducing cholesterol and achieving greater flexibility of the arteries.
Doctors have proven that women who practice yoga for 35 minutes a day during 12 weeks have a 94 percent reduction in cortisol, during stressful situations compared to those who do not practice this sport. Experts stress that increase cortisol levels weaken the immune system.
Yoga also helps to strengthen the chest because it depends on breathing exercises that increase the strength of the lungs and thus prevent respiratory diseases. Scientific research has also shown the benefits of yoga in alleviating iron deficiency anemia in the body, as it helps to raise the level of hemoglobin in the body, thus preventing anemia or anemia.
Diabetics can use yoga as an important new tool for treatment. A diabetic patient cannot efficiently produce insulin, the hormone that helps move glucose from the bloodstream in the cells. Research conducted on a sample of diabetics demonstrated that these patients’ commitment to practicing yoga five times on a daily basis enabled them to reduce the number of insulin doses they needed.
If your intentions are not aligned with these practices, sitting through such process day in and day out for weeks on the end may prove to be quite challenging and fruitless at the end.
Go in with the right mindset and make your teacher training experience a worthwhile one!
Thanks for reading this post. Are you ready to pick the right teacher training course?