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 What is yoga? Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing. The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing. The practice originated about 5,000 years ago and has been adapted in other countries in a variety of ways. Yoga is now commonplace in leisure centres, health clubs, schools, hospitals and surgeries.

Can I injure myself doing yoga? Yoga related injuries are uncommon. Some injuries can be caused by repetitive strain or overstretching.But yoga is the same as any other exercise discipline – it's perfectly safe if taught properly by people who understand it and have experience. It's advisable to learn from a qualified yoga teacher and choose a class appropriate to your level.

What sort of class should I choose? There are many different styles of yoga, such as Ashtanga, Iyengar and Sivananda. Some styles are more vigorous than others, while some may have a different area of emphasis, such as posture or breathing. Many yoga teachers develop their own practice by studying more than one style. No style is necessarily better or more authentic than any other. The key is to choose a class appropriate for your fitness level. No specific qualifications are required to teach yoga in the UK. However, it's generally accepted that teachers need to be insured. Some teachers may have a teaching certificate and accreditation from a yoga association.

What are the health benefits of yoga? Dozens of scientific trials of varying quality have been published on yoga. While there's scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity – especially strength, flexibility and balance. There's some evidence that regular yoga practice may be beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain 

Benefits of Yoga: If you’ve done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe. Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.  A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

(a)  Yoga improves strength, balance and flexibility_Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. Try it: Tree Pose Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute. 

(b) Yoga helps with back pain relief_ Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.Try it: Cat-Cow Pose Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching. 

(c) Yoga benefits heart health_Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga. Try it: Downward Dog Pose Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

(d) Yoga relaxes you, to help you sleep better_Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep. Try It: Legs-Up-the-Wall Pose Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. 

(e) Yoga helps you manage stress. According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.Try It: Corpse Pose (Savasana) Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

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