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Learn about 7 false assumptions regarding yoga

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Learn about 7 false assumptions regarding yoga

Yoga, an ancient and revered practice, has been around for thousands of years. And it seems that each year yoga is attracting more practitioners and fans than ever before. Despite its longevity, not everyone fully understands yoga. Many people who’d probably enjoy and benefit from its practice unknowingly harbor misconceptions.

Yoga is rooted in Indian philosophy and started as a spiritual practice. Today, it’s known as a way to promote healthy physical and mental well-being. Especially in the United States, yoga practices typically emphasize asanas (physical postures), pranayamas (breathing techniques), and dhyanas (meditation.)  Styles range from gentle to physically demanding and almost always include meditative elements.

Those are the facts. Let’s take a closer look at the misconceptions. 

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1. I don’t have enough time

Between work, school, and/or family responsibilities, many people cannot fit a time-consuming yoga practice into their day. Life is too crazy, and most of us are very busy. Fortunately, prioritizing self-care and setting some time aside for your yoga practice doesn’t have to take all day. Some regular posing and stretching can take less than a half-hour. We can all find time for that!

Finding that time for a regular yoga practice promotes calm mindfulness that makes the rest of your day less hectic. Additionally, yoga practitioners feel more energized and invigorated and tend to sleep better at night. Here are some ways you can find time for yoga, even when you’re busy.

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Begin your day with yoga

Set your alarm clock just a few minutes earlier each morning, and practice yoga when you get out of bed. This is a great habit to begin the day with and will help you feel more energized than a cup of coffee! Just a few poses, and you will be more centered before beginning your day. You can also set your intention for anything you want to accomplish. This allows you some time each morning to think about the day ahead and what you can do to make it a great one.

Hold yourself accountable

We can always come up with a reason not to do something. Find small ways to show up for yourself, like you would a friend or loved one. Finding a buddy to practice yoga with might make you more likely to do it. Ask around and put a yoga group together if that works for you. If not, sign up for a weekly class in a convenient location and put it on your calendar. 

If you pay in advance, that might also register in your head that this is important, and you’ll be more likely to attend. 

Start small

Make a plan for yourself that’s realistic. If you’re busy, don’t sign up for a daily yoga class. This is especially true at the beginning when you’re starting a new routine. Instead, sign up for a class that meets once or twice a week. 

You can also keep a yoga mat in your office or bedroom. When you’re taking a break from work or maybe watching television one afternoon, roll it out and do some favorite poses. You’ll feel better, and as time permits, you’ll be more likely to stick with it over the long haul.

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Man doing a handstand.
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2. I don’t know what I’m doing

Yoga, classes, clothes, and the culture around this ancient practice can be intimidating. In reality, you don’t need a whole lot of experience or specific clothes to get started. While a yoga mat is essential, your clothes just have to be able to move and stretch the way your body does during the poses. That’s it! And you don’t need any kind of shoes because yoga is done with bare feet. 

Some yoga classes use additional props. These include straps, blocks, bolsters, and blankets. If you’re signing up for a class, yoga centers typically provide these props, so you don’t have to purchase them. If you’re doing yoga at home, substitute these items easily with scarves, ties, some books, or pillows.

How to get started

Most centers have specific classes for beginners. If you don’t see that in the title of a class, read the class descriptions. Descriptions should indicate whether the class is for beginners, intermediate, or experienced yogis. 

Do the same with yoga videos you buy or find online. Choose short and simple sessions and slowly build from there. As you begin to get the hang of it, you’ll move from basic beginner postures and add more challenging poses. 

You might even create your own routines as long as you include the essential components such as intention, breathing, meditation, and relaxation.

Man doing yoga pose outside.
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3. I’m not flexible enough for those complicated poses

Yoga helps people become more flexible – that’s one of the main reasons why it’s so popular. No one expects a beginner or someone who’s never done yoga to be flexible right away. 

If you’re researching yoga and get scared off by watching people on social media twist themselves into a pretzel, turn off that social media channel. Instead, follow people who seem more like you and practitioners who discuss realistic poses and how they positively impact your physical and emotional health.

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In addition to flexibility, yoga also improves your posture, balance, and strength. It brings awareness and mindfulness. This helps you better remember to sit up straight and walk with your chest up and your shoulders back. Doing this lowers the risk of trips and falls. As you get more advanced, your toned muscles will also get stronger.

Man meditating.
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4. I don’t know where to start

The best way to get started is to just do it. Sign up for a class or find a video online and give it a try! What kind of yoga would be a good fit for you?

  • Hatha yoga is slow-moving and easier for beginners.
  • Vinyasa, Ashtanga, and other power yoga classes include more challenging yoga poses.
  • Iyengar focuses on proper alignment, and the instructors often use props to help you perfect your form.
  • Hot yoga is yoga practiced in a room that’s set to around 104 degrees F.
  • Kundalini focuses on a spiritual energy or life force located at the base of the spine. They do this with specific breathing exercises, poses, chanting, and meditation. This can be helpful when recovering from certain addictions.
Man doing yoga outdoors.
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5. I can’t afford a yoga membership

Taking yoga classes at a local studio or club has its benefits. A qualified instructor gives personalized feedback, and you meet other people interested in yoga and learn from them. However, if you don’t live near a studio, cannot afford a membership plan, or simply have no time for regularly scheduled classes, do yoga at home. 

Research and find videos online that feature experienced teachers with positive reviews. Look for apps on your phone or DVDs that work for you. 

Two men meditating outdoors.
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6. Yoga isn’t even a workout

Yoga is a great workout for anyone who makes it a part of their wellness routine. Check out these benefits. 

Flexibility: Yoga postures stretch your muscles, increase your range of motion, and improve flexibility.

Aerobic-Equivalent: A yoga routine may not be considered aerobic exercise, but athletic varieties like power yoga increase your heart rate and make you sweat. Research finds it can be just as good at improving health. 

Strength: As you hold your body in balanced poses, you’ll increase your strength. Regular practice will improve muscles in your arms, back, legs, and core.

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Low-Impact: Although yoga is a full-body workout, it won’t put any stress or impact on your joints.

Man and woman doing upward dog.
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7. Yoga is only for hippies

Wellness is important for lots of people from different backgrounds and belief systems. No matter where you live, in a rural community or a big city, yoga enthusiasts look and talk like you. You can also find instructors and classes online that may be a good fit. That’s what makes yoga so popular! 

Whether you’re interested in easing aches and pains, cultivating more peace of mind, or getting in better shape, yoga for men and women appeals to everyone, regardless of fitness level, cultural background, or age. Give it a try today!

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Exercising regularly is important for preventing dementia. But if it’s hard to rack up the recommended amount of activity during the five-day work week (150 minutes of moderate-intensity activity, like brisk walking, or 75 minutes of vigorous activity, like swimming), consider the “weekend warrior” approach — fitting it all into one or two weekly sessions. The approach might offer the same brain health benefits, according to a study published online Oct. 29, 2024, by the British Journal of Sports Medicine. Researchers analyzed the health and self-reported activity information of more than 10,000 dementia-free people in Mexico who were followed for about 16 years. After accounting for factors that could influence the results, such as lifestyle habits, scientists found that weekend warriors were 13% less likely to develop mild cognitive impairment (MCI), a precursor to dementia, compared with people who didn’t exercise — about the same benefit seen in those who exercised during the work week. While the study was observational and can’t prove cause and effect, it supports the idea that even less frequent exercise might help protect brain health, and it might be a more convenient option for busy people.


Image: © Luis Alvarez/Getty Images

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Fitness face-off – Harvard Health

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Fitness face-off – Harvard Health

What’s in style? The question doesn’t just relate to fashion. Indeed, even exercise styles go in and out of vogue, echoing trends fueled by social media and other cultural drivers.

Case in point: high-intensity bursts of exercise have grabbed headlines over the past couple of years, with scientists generating an array of studies examining the health benefits of short spurts of movement lasting from one to three minutes. That might consist of jumping jacks, lunges, running in place, jumping rope, air boxing, running up stairs, or any other high-intensity activity.

Meanwhile, plenty of research continues to focus on the health advantages of moderate-intensity, continuous movement. Mainstay choices for these sessions include brisk walking, cycling, jogging, and elliptical and treadmill use.

Given the swings in popularity between the differently paced alternatives, perhaps the most pressing question is which one is better for us. It might seem certain exercise patterns might prove superior to others, but we should resist the temptation to believe that, says Dr. Meagan Wasfy, a sports cardiologist at Harvard-affiliated Massachusetts General Hospital.

“There are always trends, and each one claims to be the latest and best way to move your body,” Dr. Wasfy says.

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Breaking down the data

What health benefits does each approach offer? A sampling of recent studies and official health guidance weighs in.

Evidence supporting exercise bursts includes the following:

  • A 2022 analysis of data collected on more than 25,200 people who didn’t otherwise exercise (average age 62, 56% women) published in Nature Medicine found that those who routinely did brief bursts of vigorous activity — defined as three bouts, each lasting a minute or two — had significantly lower odds of dying or developing cardiovascular disease over the following seven years than participants who didn’t.
  • A 2023 analysis in JAMA Oncology of more than 22,000 people who didn’t exercise (average age 62, 55% women) suggested that even short, intermittent periods of intense movement — a minute at a time, three or four times a day — was linked with 18% lower cancer risk over the following 6.7 years, especially for cancers of the breast, uterus, or colon.

Evidence supporting longer, moderate-intensity exercise includes the following:

  • Adults who do any amount of moderate-to-vigorous exercise derive health benefits, including reducing their risks of cardiovascular disease, diabetes, and some forms of cancer, according to the CDC.
  • A 2022 analysis in JAMA Internal Medicine involving 78,000 people (average age 61, 55% women) found their risk of heart disease, cancer, and premature death dropped by 10% over the following seven years for every 2,000 steps they logged each day, with the benefit peaking at 10,000 steps.

Sense a theme from the findings? Regardless of intensity, it’s apparent that any movement is good for your health.

“No one comes out ahead with regards to the long-term outcomes,” Dr. Wasfy says. “What matters most is moving your body and doing more of it. The sum of movement, over the course of a year or decades of your life, is what matters.”

Exercise caveats

One clear advantage to exercise bursts — or its cousin, high-intensity interval training (HIIT) — is that any high-intensity activity enables you to fulfill recommended exercise guidelines in less time. Health organizations advise adults to get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise (or some equivalent combination of the two) per week. For an HIIT workout, you alternate vigorous, short sprints with brief periods of rest or lower-intensity movement.

“It’s a time-efficient way to get your recommended exercise dose in less time,” Dr. Wasfy says.

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High-intensity exercise does pose a few drawbacks, however. These include a greater risk of injuries and inflammation to joints and muscles. Additionally, for people with heart disease or its risk factors, sudden bursts of exercise could be more likely to bring on new cardiac symptoms.

“If you’re writing an exercise prescription not knowing anything about someone’s health history, you’d write it for moderate-intensity, continuous exercise,” Dr. Wasfy says.

If you’d like to increase your exercise intensity but have existing heart disease — or symptoms such as chest pain with vigorous movement — talk to your doctor in advance. Older adults who’ve noticed their ability to exercise has declined should also speak up.

Ultimately, Dr. Wasfy says, you should choose a style of exercise you really like — and will do consistently — and disregard fitness trends. “If you’re healthy,” she says, “it’s really your choice.”


Image: © Luis Alvarez/Getty Images

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Amitabh Bachchan’s diet and workout routine for staying fit at 82: Pranayam, yoga stretches, gooseberry juice and more

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Amitabh Bachchan’s diet and workout routine for staying fit at 82: Pranayam, yoga stretches, gooseberry juice and more

Amitabh Bachchan is a living legend whose popularity surpasses that of his contemporaries. At 82, his unmatched energy and commitment to fitness continue to inspire generations. Despite facing severe health challenges like tuberculosis, his disciplined lifestyle has helped him stand tall and active in the industry. Curious to know the secret behind his fitness? Let’s dive into the insights of Amitabh Bachchan’s diet plan and workout routine. (Also read: Sonu Sood shares his diet and fitness secrets for toned body at 51: ‘I’ve never tasted non-veg and I don’t drink’ )

Check out Amitabh Bachchan’s rigorous fitness routine and healthy diet choices.(Instagram)

How Amitabh Bachchan stays fit at 82

Earlier, in an interview with Humans of Bombay, Amitabh Bachchan’s wellness trainer Vrindaa Mehta revealed the actor’s unwavering dedication to fitness. She shared, “If Amitabh Bachchan can make time to exercise, normal people can too. The mindset is, when you know something is good for you, you just do it. It’s not about comfort, it’s not about not having time… If Mr. Bachchan can make time to exercise, regular people can of course, take out time to exercise.”

Talking about his fitness routine, Vrindaa added, “My sessions with Amit ji are more about breath work. We start off with basic breath exercises and move on to pranayams, and basic yoga stretches. Mindset… He’s the father of it all.”

Wellness trainer Shivohaam, who also works with Amitabh, highlighted the actor’s remarkable commitment to fitness. “There are times when we have to tell him, ‘Let’s not train right now, it’s not ideal for you.’ The point is, he does take out the time, whether it’s morning, afternoon, or evening, or even between meetings because he knows it’s important,” shared Shivohaam.

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Amitabh Bachchan’s diet secrets

Amitabh Bachchan’s diet revolves around discipline and variety. In one of his blog posts, the veteran actor shared that he begins his day with tulsi leaves, followed by a breakfast featuring items like protein shakes, almonds, porridge, or coconut water. Other favourites include gooseberry juice and dates, providing a power-packed start to his mornings with a mix of healthy nuts and proteins.

When discussing his eating habits, Big B revealed, “In my youth, I would eat, but now I have left eating non-veg dishes, sweet items, rice, and won’t speak any further.” Skipping desserts and limiting sugar intake have been significant lifestyle changes that help him maintain his fitness and avoid risks like obesity.

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