I hear that many people have been experiencing health issues this spring due to severe temperature fluctuations and changes in their environment, such as starting a new life.

It's finally Golden Week. While it's great to go out and have fun, why not also spend some time on self-care, listening to your body's needs?

Today, we have a contribution from yoga instructor Sae Kujiraoka (@whale._.sae) on "The Health Benefits of Yoga."

For those who are curious about "the health benefits of yoga" but are too embarrassed to ask, and for those who are worried about starting yoga because they "have a stiff body," she introduces yoga poses for different concerns that can be done even with a stiff body.

Let's try them to live each day positively!

Table of Contents

• History of Yoga
• The Purpose of Yoga and Its Many Benefits Beyond Health
• For those who are worried because they have a stiff body
• Yoga poses for stiff bodies, by concern: 4 poses
• 【Mental Stability & Relaxation】Easy Pose (Sukhasana)
• 【Lower Back Pain Relief】Reclined Spinal Twist (Jathara Parivartanasana)
• 【Beautiful Body, Posture Improvement, Menopause Relief】Bridge Pose (Setu Bandhasana)
• 【Metabolism Boost, Fatigue Recovery】Downward-Facing Dog (Adho Mukha Svanasana)
• Finally

History of Yoga

Before diving into the health benefits of yoga, let's briefly learn about its history.

Yoga originated as a practice to connect the body, mind, and soul to God (or the universe). This was at least 4,500 years ago, around 2500 BC.


Around the 12th to 13th centuries, "Hatha Yoga" was born, which consists of asanas (poses) and breathing techniques (pranayama) and is now globally prevalent.

In the name Hatha Yoga, "Ha" means the sun (yang) and "Tha" means the moon (yin), and "Yoga" means "connection" in Sanskrit.

Its purpose is to connect and harmonize two opposing forces, like the sun and moon. It is said that by controlling "Ha = inhalation" and "Tha = exhalation," while valuing the "internal energy" created by this yin and yang, and the "chi" that is the driving force of the mind and body, opposing forces can be harmonized.

The Purpose of Yoga and Its Health Benefits

Yoga is an exercise primarily aimed at achieving mental stability.

Based on breathing and meditation, and by performing asanas (poses) using the whole body, it is an exercise suitable for maintaining a healthy mind and body, and for building a stable mind and healthy physique.

As mentioned in the history of yoga, in yoga, the soul, mind, and body are inextricably linked, and it is believed that these three can be harmonized and balanced effectively.

Therefore, you can expect many benefits, such as those listed below: 

• ○ Enhance self-healing power
• ○ Correct body alignment
• ○ Regulate the autonomic nervous system
• ○ Reduce stress
• ○ Improve flexibility
• ○ Enhance concentration
• ○ Alleviate chronic symptoms (stiff shoulders, lower back pain, headaches, eye strain, sensitivity to cold, insomnia, constipation, menopausal and menstrual disorders)

Furthermore, it has been proven that practicing yoga regularly increases serotonin (the happiness hormone) levels, so continuing it can also make you feel happier. It's clear that there are many benefits for both mind and body.

For those who are worried because they have a stiff body

When people first try yoga, I always hear concerns like, "I'm worried I can't do it because my body is stiff." But to give you the conclusion first,

You can still enjoy yoga even if your body is stiff.

In fact, the stiffer your body, the more you might feel the changes yoga brings. The goal is not just to achieve perfect yoga poses; it's also very important to face your inner self during yoga, understand, and accept your body's condition on that day.

What's important when taking a pose is not the external aspect of whether you're doing it correctly, but rather focusing on your internal self, that is, your breath.

By continuing to practice yoga while enjoying the "awareness" of yourself as you are, you can achieve a better state of physical health.

Try to carefully direct your awareness to various aspects, such as your body, breath, and subtle sensations.

Yoga Poses for Stiff Bodies, by Concern

 Now, I'd like to introduce some yoga poses that can be done without any problems even if you have a stiff body.

I've selected them based on concerns and benefits. I hope this will be an opportunity for you to feel more familiar with yoga.

【Mental Stability & Brain Rest】Easy Pose (Sukhasana)

Easy Pose is effective for mental stability and resting the brain, and can help alleviate stress and promote relaxation.

1. Sit with both legs extended forward.
2. Bend your right knee, bringing your right heel towards your body, then bend your left knee, bringing your left heel towards your right leg to sit.
3. Engage your pelvis and sit firmly and evenly on both sitting bones (ischial tuberosities).
4. Straighten your spine, open your collarbones wide, and place both hands on your knees so that your shoulders are in line with the extension of your collarbones.
5. Gently close your eyes and take about 10 slow, deep breaths.

【Lower Back Pain Relief】Reclined Spinal Twist (Jathara Parivartanasana)

The Reclined Spinal Twist is expected to correct pelvic misalignment and relieve lower back pain.
Start by lying on your back.

1. Pull your right knee towards your chest and hug it.
2. Open your right hand palm up, extending it in line with your shoulder, then let your right knee fall to the left, twisting your lower back. Hold at a comfortable stretch.
3. Turn your head to the right, directing your gaze to the right. Hold for about 5 breaths. Repeat on the opposite side.

【Beautiful Body, Menopause Relief, Posture Improvement】Bridge Pose (Setu Bandhasana)

Expected benefits include waist tightening, hip lifting, strengthening of the pelvic floor muscles, alleviation of menopausal symptoms, and posture improvement.

 

1. From a supine position, open your legs hip-width apart and bend both knees. Bring your heels as close to your buttocks as possible.
2. As you inhale, press your feet and shoulder blades into the mat, lifting your buttocks.
3. To avoid straining your lower back, lift your buttocks, lower back, and then upper back in sequence from bottom to top.
4. Clasp your hands together beneath your back.
5. Press the entire length of your arms into the mat, arching your chest further.
6. Hold this position for 3 to 5 breaths, then slowly lower your back, lower back, and then buttocks in sequence.

【Metabolism Boost, Fatigue Recovery】Downward-Facing Dog (Adho Mukha Svanasana)

Expected benefits include increased metabolism, full-body stretch, fatigue recovery, and relaxation.

1. Start on all fours, with your hands under your shoulders and knees under your hips.
2. On an inhale, press your entire palms into the floor and lift your hips towards the ceiling.
3. On an exhale, lower both heels to the floor and direct your gaze towards your navel or groin. At this time, make sure to stretch your back well. If the stretch is too intense and causes pain, it's okay not to force your heels to the floor.
4. Repeat 3 to 5 times to a comfortable extent.

Finally

How was it, everyone?
If there are any poses you feel you can continue without difficulty, I would be delighted if you could incorporate yoga into your daily life.

Humans are creatures who inherently enjoy learning and acquiring new skills. Rather than perfectly performing according to an example, focus on yourself (your breath) in the present moment, and enjoy the changes in your body and feelings with each breath you take.

Worn Apparel

All the apparel worn by Sae Kujiraoka in the article are YES items.

Long-sleeve top: YES Lynn Rib Top

Leggings: YES+ Elite Hopeless Romance