R-5-18

Get On the Mat

I have been constantly active throughout my life. I started gymnastics at the age of three
and continued on until I was 13. Gymnastics is definitely one of the toughest sports. Without grit,
you will not succeed. If you are not tough, forget about the slightest chance of being successful
in gymnastics. Throughout middle school, I spent all of my time in the gym. The workouts were
intense, lengthy, and frequent. From the time school got out at three until ten at night, I was
flipping into foam pits and swinging around the bars. And that is only for perfecting your skills
and elements. I have not even mentioned the part about strength and conditioning for an hour
after every practice. I was the strongest kid in my school, with a six-pack to prove it.
The coaches were strict with our workouts. If our coach told us to do 50 pull-ups, we did
50 pull-ups. And if our coach told us that we were doing them wrong, we were doing them
wrong. We did what our coach told us to do and did not question it ever. This developed a need
for validation from my coaches. I strived for my coaches to tell me I was doing a good job. I was
always playing by my coaches rules. It pushed me to work harder. I wanted to make everyone
proud and enjoyed the feeling of pushing myself harder than I was used to in order to reach my
goals. Gymnastics was what made my life meaningful when I was younger and where I learned
the value of physical exercise. But, today I find that I get worn out if I exercise vigorously too
often. So, I need to find something that is low intensity, but will still be beneficial to my health.
My mother started taking yoga classes when I was young. One Saturday morning I went
with her to a class to observe. I sat outside the class looking in. The lights in the studio were
turned off and sitar recordings were playing. They started class and I observed. As I watched
their movements as the music flowed through my ears, I was put into a trance. They stood in
poses breathing in and out. The instructors voice was soothing, encouraging the students to do

R-5-18
the movements however it felt best for them. Everything was calm and the world outside drifted
away. All of the students in the class seemed to be in slow motion. It was so foreign to me,
choosing for yourself how you wanted to do the movement and taking a moment to breathe.
As I go through high school, my activities have been running my life. From schoolwork,
track and field, a job, and other responsibilities, my life has maintained a permanent sense of
urgency. I think back to that one yoga class I observed and how I thought it must feel so good to
take a minute to rest. I was always one to do aerobic exercise but never tried different forms. I
wanted to learn how to slow down and take a break from my busy life while still maintaining my
health. This led me to my question: How does yoga affect ones physical and mental health?
Although chronology is unclear, the practice of yoga has been rumored to date back to
pre-Vedic Indian times, most likely around the fifth and sixth centuries BCE. The Rigveda, an
ancient Indian collection of Vedic Sanskrit hymns, gives evidence of Yoga tradition in the Vedic
era (Burgin). Yoga in Indian tradition was used as a meditative and spiritual system. However, in
the Pre-Classical stage, yoga was a scattered collection of beliefs and techniques that were
unconnected and often contradictory to each other. The Classical stage was the time of
refinement and the first organized presentation of yoga. In the Post-Classical stage, masters
designed yoga as a system to rejuvenate the body and extend life. They rejected the Vedic
teachings and developed what we now know as Hatha yoga, the most popular style of yoga in the
modern world (Burgin). Yoga was later brought over to the west in the late 19th and early 20th
century by the influence of Swami Vivekananda, an Indian Hindu monk who is credited as
playing a key role in the introduction of yoga to the western world (Swami Vivekananda).
Now widely accepted in the west, yoga has grown into a popular form of exercise and
meditation, as well as an alternative to medicine.

R-5-18
Yoga has been shown to benefit human health, both physically and mentally. Yoga is
proven to heal in many ways, such as increasing flexibility, improving immune function, and
lowering blood pressure. It can also be used as an alternative medicine. There are differences
between conventional medicine and yoga as medicine. The conventional medical approach
characterization would be reductionist, faster in onset, with effects tending to wane over time.
The yogic approach characterization is holistic, slower onset, with effects tending to increase
over time. The yogic approach can help with health conditions because of these characteristics
(McCall 72). For example, arthritis, where the cartilage in joints is damaged and causes bone to
painfully rub on bone, can be related to how the body sits, stands, and moves. Poor posture and
dysfunctional movement patterns can wear joint cartilage down, which yoga can help correct
through postures and body awareness. In a study conducted by The Yoga Biomedical Trust, 90
percent of people suffering from arthritis and rheumatic disorders reported that their conditions
were improved or helped by yoga (McCall 5). Also, yoga can help with heart disease. As stress
hormones raise blood pressure and heart rate, physical or mental stress can be detrimental to
those with heart disease. Yogas ability to reduce stress and anger can lower the risk of heart
attack. In the same study, 94 percent of people who reported having heart disease found that their
conditions were helped by yoga (McCall 5).
Often times, asanas are the focus of many yoga classes. In yoga, postures are referred to
as asanas, the seated positions that are firm but relaxed (Patanjali). In an interview with
Kathleen King, who has been teaching yoga for over 13 years and practicing throughout most of
her adult life, she notes, [Yoga] is such a large package. The physical aspect of yoga, such as the
postures and asanas, are thought to be yoga by people, but that is only one small aspect of yoga.
For the meditative side, a bevy of mental health benefits spring up from simple yoga practices. It

R-5-18
can help reduce stress, improve mood and functioning, help anxiety and depression, and so on. In
a German study published in 2005, 24 women who described themselves as emotionally
distressed took two 90-minute yoga classes a week for three months. At the end of three
months, women in the yoga group reported improvements in perceived stress, depression,
anxiety, energy, fatigue, and well-being (Yoga for Anxiety and Depression). King describes the
benefits and the feeling of equanimity and states, I feel like it does balance me physically
emotionally, mentally, and spiritually. It definitely has helped me a lot physically, not just with
balance but also with strength, flexibility, mobility, endurance I think it has really helped me
with my health and my approach to life. Yoga has reaped many benefits and can attribute to
why it has remained so popular.
In order to see what makes yoga so popular and beneficial, I set up an introductory
session with my mentor. I walked up the front steps of her house through the cold, dark night.
My eyes warmed at the sight of the brick red door hanging under the glowing yellow lantern. I
knocked softly, waiting for her to invite me in, away from the stark evening wind. As she opened
the door, she smiled sweetly and stepped aside to let me in. The warmth of her house enveloped
me, almost pulling me inside. The smell of dinner cooking on the stove filled my nostrils. The
scent of exotic spices danced around my nose. She padded across the linoleum, leading me down
to the living room. A brown loveseat sat in one corner, facing a wall of windows with the
curtains drawn. A wooden grand piano sat in the other corner with a variety of knick-knacks
sitting on the top. The white walls glowed a soft yellow, warming up the room. I looked down to
the clean white carpet and removed my shoes, for fear of leaving a trail of dirty footprints. I
stepped into the room, feeling the thick, plush carpet gently squish under my feet like memory
foam. I took a seat on the couch, the cushions pleasantly pulling me in. Her genial demeanor put

R-5-18
me at ease. I felt warm and fuzzy inside, comfortable in a place foreign to me. Yet, it felt
familiar, like home. I felt as though I was being embraced by the houses atmosphere, as she
explained that one should always be comfortable while practicing yoga. I was relieved to find
that I could look to this house as a safe place to start my yoga practice.
In the modern world, yoga tends to be pigeonholed. The mainstream, all-inclusive yoga
class is what comes to most westerners minds when one mentions the word yoga. However,
there are many different styles of yoga that can accommodate all types of people practicing yoga.
The main, most popular type in modern yoga is Hatha. The word ha means sun and ta means
moon, hatha means the yoga that brings balance between the sun, moon, and self (The
Science of Hatha Yoga). In an interview with Taylor Martin, a certified yoga instructor, she
describes Hatha yoga and some of the benefits. She states, [Hatha yoga] teaches asanas, the
physical postures, and promotes flexibility, muscle joint mobility, tones muscles, corrects
posture, and the like. She goes on to say that one of the reasons why Hatha is so popular is
because it is one of the most universal styles of yoga. Bikram yoga, developed by Bikram
Choudhury, consists of an unchanging sequence of poses in a heated room, typically 104 degrees
Fahrenheit, with humidity of forty percent. Heated yoga allows the body to stretch, detoxify,
relieve stress, tone, and heal chronic pain such as arthritis, joint aches, knee injuries, back
problems, and more. Martin speaks of the benefits of heated yoga classes. She notes, The heat is
great for your joints, muscles, skin and helps with flushing out toxins and waste. Doing yoga in
a heated room helps loosen your muscles and tendons making it easier for your body to release
into postures. Vinyasa is another popular style of yoga coordinating movement with breath to
flow from one pose to the next. Upward movements correspond with inhalation, downward
movements with exhalation. Vinyasa can also be performed in a heated room and is renowned

R-5-18
for it cardiovascular benefits. Styles range from gentle to high-intensity, creating a wide selection
for students.
There is an innumerable amount of asanas designed to heal and benefit the body, by
improving flexibility, strength, balance, reducing stress, and anxiety. Asanas can be performed on
the back or stomach, seated or standing, and with many variations that can make asanas
accessible to all yogis and yoginis. There are traditional rules laid out by the Yoga Sutras, an
ancient compilation of commentary on yoga, for performing asanas. Some of the rules include:
the stomach should be empty, there should not be any force or pressure used, and breathing
should be controlled (Iyengar). Chakras, energy points or nodes in the body, and such, the
meeting points of energy channels called nadis, are also a large part of yoga philosophy. They are
thought to be part of the subtle body, as opposed to the physical body. The word chakra is
derived from Sanskrit, meaning wheel. There are seven chakras that are mainly identified, and
are located along the spine of the body. Yoga can be used to open and balance the chakras.
Starting from the top, Sahasrara, or crown chakra, is considered the state of pure consciousness.
Ajna, the third-eye chakra, deals with inner guidance, visual consciousness, and intuitive clarity.
Vishuddha, the throat chakra, corresponds to communication and growth. Anahata, or heart
chakra, relates to passion, devotion, and unconditional love for self and others. Manipura, the
navel chakra, considers personal power and all types of growth. Svadhisthana is the sacral
chakra, deals with reproduction, joy, and enthusiasm. Lastly, Muladhara, the root chakra, governs
sexuality and sense of security. There are many aspects of spirituality that contribute to yoga
practice.
Although yoga is celebrated as a gentle way to exercise, risks are still associated. For
many people, many common poses can cause damage. Hyper flexion of the neck, often

R-5-18
encouraged by many experienced practitioners, can harm vertebral arteries, produce clots, and
eventually cause strokes. Also, if not informed with the basics of poses, one can misalign the
body and potentially injure oneself. In the practice of Bikram yoga, excessive sweating due to
the high temperature can cause dehydration and even hyperthermia. Bikram also runs the risk of
nausea, dizziness, and heat stroke. In 2009, a survey, published by a team based at Columbia
Universitys College of Physicians and Surgeons, questioned yoga teachers, therapists and
doctors worldwide: What are the most serious yoga-related injuries you have seen? The survey
revealed that the largest number of injuries centered on the lower back, the shoulder coming in as
second, with the knee following (Broad). There are, no matter how gentle, risks associated with
practicing yoga, whether they be benign or serious. However, if practicing safely and correctly,
one can avoid possible injury.
Yoga can be a great way to center ones body and mind. As there are so many different
styles, variations, and elements to yoga practice, one can easily find oneself in a class best-suited
for certain needs. Yoga has given way to exploration of the body and mind and how they relate to
one another. Many yoga classes offer an experience different to a typical exercise class. Gentle
movements, breathing techniques, and meditation can change ones view of yoga. It is often
times thought of as a body-shaper or an easy way to tone up ones body. But yoga is more than
just physical. It is mental, emotional, and spiritual. It is more than just a few poses and a deep
breath. It is about connecting, centering, and awareness. The popularity of yoga throughout the
centuries is due to its many benefits. Peace of body and mind, along with improved mental and
physical health have shown achievable through regular yoga practice. Yoga, as a broad form, can
enlighten some, heal many, and help all.

R-5-18
As my paper comes to a close, I look back to before I started the Senior Project. I was
interested in the practice and philosophy of yoga, so I decided to dedicate my project to it.
However, I have to admit that I was slightly skeptical. This doubt was what drew me to the topic.
Why does yoga have such a large following? How is yoga exercise? What is the big deal about
yoga? I was very intrigued how something that looks so calm and serene supposedly combats all
these frightening health issues. I was confused, uninformed, and looking for answers. I couldnt
just accept the notion that breathing and twisting into abstract positions could cure diseases, I just
couldnt. However, that is not what yoga is at all. Yoga is so much more than exercise. Yoga is
physical, but meditation and spirituality play just as large roles in yoga practice. One without the
others leaves you with a fraction of the experience. Yoga is popular because, although yoga has
so many aspects that may not be subscribed to by all, it can be tailored to fit anyone. There are
physical, mental, and spiritual aspects, to which someone can choose from any to all of the three.
There are many different styles so people can find what works best for them. One can alter each
move to correspond with ones capabilities. My mentor constantly stressed that there is
something in yoga for everyone. I learned how to listen to my body and ease up, instead of
pushing my limits. As for the paper, it really helped me learn how to write an extensive research
paper. As I wrote the paper, I started with little previous experience with lengthy research papers.
My first draft was very rough and scattered, but when I received it back with corrections and
edits, it became clear what needed to be fixed. I also found that I needed to digest and organize
the information I researched before writing out my paper. As soon as I researched the
information I needed, I started to write immediately. That was a mistake because it compromised
my structure and organization. The one thing that surprised me about yoga was how welcoming
the community is. There is no pressure to be something you are not in yoga class. Yoga

R-5-18
celebrates individuality. Gymnastics breeds competition. I felt that if I was not the best gymnast,
I was the worst. As I finish this paper and continue with my project I am learning how to focus
on myself instead of the other people around me. This paper has opened my eyes to a new world,
one where I can improve my mental and physical health, be comfortable with my capabilities,
and exercise without feeling the need to break my boundaries.

R-5-18

Works Cited
Books:
Iyengar, B. K. S. Light on Yoga: Yoga Dipika. New York: Schocken, 1979. Print.
McCall, Timothy B. Yoga as Medicine: The Yogic Prescription for Health & Healing: A Yoga
Journal Book. New York: Bantam, 2007. Print.
Patanjali, Prabhavananda, and Christopher Isherwood. Patanjali Yoga Sutras. Mylapore, Madras:
Sri Ramakrishna Math, 1991. Print.
Electronic Sources:
Broad, William J. "How Yoga Can Wreck Your Body." The New York Times. The New York
Times, 07 Jan. 2012. Web. 20 Mar. 2016.
Burgin, Timothy. "History of Yoga." Yoga Basics. Yoga Basics, 26 Oct. 2007. Web. 21 Apr. 2016.
Hughes, Dennis. "Interview with Yoga Teacher Rodney Yee." Interview with Yoga Teacher
Rodney Yee. Share Guide, n.d. Web. 21 Apr. 2016.
"Swami Vivekananda, Life and Teachings." Belur Math. Belur Math, n.d. Web. 21 Apr. 2016.
"The Science of Hatha Yoga." Sadghuru. Sadghuru, n.d. Web. 21 Apr. 2016.
"Yoga for Anxiety and Depression - Harvard Health." Harvard Health. Harvard Medical School,
1 Apr. 2009. Web. 24 Apr. 2016.
Primary Sources:
King, Kathleen. Yoga Teacher, Freelance, Concord, CA. Personal Interview. 1 March 2016.
Martin, Taylor. Certified Yoga Instructor, Freelance, Walnut Creek, CA. Personal Interview. 2
April 2016.

10