How to Practice Yoga & Tai Chi

Tips on Using Yoga  to Relieve Stress

Practicing relaxation techniques such as yoga and tai chi can help you achieve the relaxation response, a state of deep calmness that counteracts the negative effects of stress. When practiced regularly, these activities can lead to a reduction in everyday stress levels, anxiety, and muscle tension as well as an improvement in mood, energy, and focus.

Learning the basics of yoga and tai chi is straightforward, but maximizing the stress-relieving benefits requires regular practice. As a beginner, you may benefit by learning from a qualified instructor to ensure you’re performing the poses and movements correctly. You can then continue to practice alone or with others.

Yoga

There are many different types of yoga. As well as the popular types listed below, there are many yoga classes modified for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga (modified for disabilities). Most yoga sessions begin with a series of poses to warm up the body, and most sessions end with some type of relaxation exercise.

Type of Yoga	Involves	Best For	Not For
Gentle yoga or Satyananda	Focuses on slow stretches, flexibility, deep breathing	Beginners, stress reduction	Those looking for a vigorous workout
Hatha	Reasonably gentle. Involves stretching, breathing work	Beginners, older adults, stress reduction	An aerobic, calorie-burning workout
Iyengar	Focuses on precise body alignment and improving balance. Uses blocks and straps to maintain poses longer	Those looking for more fitness benefits as well as deep relaxation	While more vigorous, still not a total body workout
Kundalini	Fast-paced routine of poses focusing on different ways of breathing, chanting, and meditation	Combining a good workout with spirituality	Those uncomfortable with chanting or the spiritual aspect
Hot yoga  (Bikram or Moshka)	Takes place in heated rooms (more than 100 degrees Fahrenheit). Focus on stamina and purification	Intense, sweaty workout for those with higher fitness levels	Anyone with high blood pressure, heart conditions, or those who may react adversely to hot conditions
Power yoga or Ashtanga	Vigorous, fast-paced to build flexibility, strength, concentration, and stamina	Strong workout, improving fitness and weight loss	A relaxing, contemplative experience

Tips for starting yoga:

• Consider your fitness level and any medical issues before joining a yoga class. Talk to your doctor before beginning any new exercise program, especially if you have a health problem. Also talk to the instructor. Many will be able to provide modified poses for beginners or those with special health concerns.
• Look for a low-pressure environment where you can learn at your own pace. Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. A good teacher can show you alternate poses for ones that are too challenging for your health or fitness level.
• Dress comfortably in clothing that allows your body a full range of motion. Yoga is practiced with bare feet, so wear shoes you can quickly slip on and off before and after class.

Finding a yoga class

You can learn yoga from an instructional book, DVD, or website, but the best way is to learn from a competent yoga instructor.

• You can look for yoga classes at local gyms, YMCAs, and specialized yoga studios. Community centers or community colleges often offer yoga classes at discounted prices. Some yoga instructors offer private classes.
• Many facilities will allow you to sit in and observe a class that interests you.
• For a searchable, international directory of yoga classes and trainers, see References and Resources section below.