Yoga 101by Liz Neporent and Gina Allchin

Everything you need to know about the most popular form of mind/body fitness.

Fitness fads come and go, but yoga has been a worldwide workout staple for about 5,000 years. Since yoga was introduced to the UK in the 1950s and 1960s participation has been growing steadily. In the 90s, yoga experienced a second wave of popularity. Today, it has more followers than ever as people begin to look for an exercise that taps into all aspects of the self - physical, mental and spiritual. Is yoga the perfect workout for the new millennium? Read on and decide for yourself.

What is it? In simplest terms, yoga is an exercise system that consists of a series of postures and sequences of poses combined and defined by breathing techniques. The physical form of yoga is one of eight limbs of classical yoga. This discipline was developed in India to promote union of the mind, body and spirit and, for that reason, yoga classes have a different feel than most traditional workouts. The typical yoga workout is a blend of strength, flexibility and body awareness exercises. Besides the physical aspects of the workout, most yoga classes also include a spiritual element. It's not unusual for a class to include some chanting, prayer, candles or incense.

There are many forms of yoga, but Hatha is the physical form. Hatha yoga includes all of the basic yoga moves and breathing exercises but doesn't focus on the religious or philosophical aspects like other forms. Yoga aims to increase your strength and flexibility as well as your ability to maintain a balanced positive approach to life.

Why we love it
Yoga offers an active time-out to energise your body and calm your mind. Most people begin to see and feel improvements in their flexibility, strength and stress levels after only a few classes. Yoga is also portable in that no equipment is necessary (although you may want to bring your own sticky mat). It is also affordable because it is available at many health clubs for no additional charge.

Drawbacks
There are many different types of yoga, including Iyengar, the very precise and best known school, Astanga, the most physical, Viniyoga, a remedial and lifestyle kind of yoga and Bikram yoga, which is practiced in an extremely hot studio. Once you pick a yoga style, it may take time to get used to the terminology and the moves. If flexibility isn't your strong suit, yoga will help to make you more supple over time, although trying to get into and out of some of the postures may leave you feeling like a frustrated, discouraged pretzel at first. Yoga also has its own terminology and jargon, so you may feel as if you're trying to learn a foreign language initially although any good teacher will give you the anglicised version.

Insider information

Know yourself. Yoga classes range from moderately taxing to extremely challenging, so choose one that suits your abilities and fitness level. A good yoga instructor should explain the movements before doing them and describe which muscles are being used. Don't be alarmed if the instructor moves around the room making corrections, as positioning is crucial to getting the maximum benefits of this discipline and avoiding injury. Choose a class that suits the level of spirituality you're looking for from your workout as well. If you want a tough physical workout, then candles and prayers may just annoy you.

Below are two popular moves that you're likely to do in a yoga class.
Sample move: the tree pose

1. Stand on a flat surface and focus on your posture and balance. Slowly lift your right foot from the floor and with the help of your right hand, position the right heel into the groin with your toes pointed downwards.
2. Energise your left leg and use the sole of your right foot to apply gentle pressure into your inner left thigh.
3. When you are ready, extend your arms out to the side and then above your head, bringing your hands into a praying position. Maintain an open posture, a relaxed neck and shoulders, keep your abs contracted and breathe steadily.
4. Balance for a minimum of 30 seconds, then repeat on the opposite leg.

Focus: improves physical balance and alignment, aids concentration and strengthens the legs and abdomen.

Comments: if you find balancing difficult at first, try this same position with your palms in front of your chest and your elbows out to the side. If you lose your balance, return slowly and methodically into the position.

Sample move: the downward dog

1. Start on all fours on a mat or a padded surface.
2. Press your hands down into the floor with your fingers pointing forwards and raise your hips away from your hands, straightening your legs until your body forms an inverted 'v'. Relax your shoulders and let your head hang down between your arms.
3. Gently press your heels down towards the floor as far as you can. Your legs should be straightened, but don't lock your knees.
4. Take a few deep breaths and slowly lower yourself into the starting position.

Focus: stretches and lengthens the calves and hamstrings. Strengthens the arms and the back.

Comments: maintain open shoulders, a broad back and flat hands. Hold the position for up to one minute.

If these moves have inspired you but you're not ready to hit the studio yet, check out the following yoga books: