Usually, most - but not all - sequences in yoga are linear: One posture follows another in a logical step-by-step direction from less to more challenging asanas, and then concludes with less challenging asanas. These factors include the individual or class needs lifestyle and long-term goals what activities will follow the practice (for example, a series of asanas designed to prepare a tennis player for his/her sport will likely be very different from someone who suffers from insomnia and is seeking a relaxing practice to perform late in the evening) energy level experience, etc. The reality is, one best way to sequence a yoga practice does not exist because there are many factors to consider. With a deeper understanding of the purpose and benefits of each asana, we may then begin to focus our attention on the fundamental concept of vinyasa krama, which is expressed in the Yoga Sutras as the action taken to correctly organize and construct a gradual and intelligent course for yoga practice. To do so, it is important to explore and understand a variety of postures (which are often grouped into categories, such as seated, standing, etc) and the associated physiological, emotional and spiritual benefits of each. In order to realize the qualities of sthira and sukha, it is imperative to first understand the necessary steps to prepare one’s breath, body and attention for the asanas selected in the given practice. While there are an abundance of asanas (commonly referred to as postures or poses) in yoga, the foundation for a physical practice should focus on practicing postures progressively in order to enhance steadiness, alertness and overall comfort - qualities referred to as sthira and sukha in the Yoga Sutras. Typically, when we speak of vinyasa, we are referring to breath-synchronized movement throughout a yoga class in which poses are linked together using the breath in order to create continuous flow. However, when broken down to its Sanskritic roots, the term vinyasa means “to place” (nyasa) “in a special way” (vi). The word vinyasa is a somewhat general term that can be used to describe a number of yoga-related elements, from a series of postures to a certain style of yoga class. Two primary objectives of the physical practice of yoga are to: (1) create balance in the body through the development of strength and flexibility, and (2) establish a deep connection between breath and movement. These findings support the beneficial role of yoga in managing MetS by favorably modulating adipokines.The phrase, “one thing leads to another,” might remind you of The Fixx’s 1983 smash hit single, but these few simple words can actually serve as a guiding principle for structuring your next yoga class. These results demonstrated that 1-year yoga training decreased proinflammatory adipokines and increased anti-inflammatory adipokine in adults with MetS and high-normal blood pressure. GEE analyses revealed significant interaction effects between 1-year time and yoga intervention for the decreases in leptin and chemerin and the increase in adiponectin concentration in the sera examined. Generalized estimating equation (GEE) was used to examine the interaction effect between 1-year time (pre vs post), and intervention (control vs yoga). The participants’ sera were harvested and assessed for adipokines. Participants in the yoga group underwent a yoga training program with three 1-hour yoga sessions weekly for 1 year. Participants in the control group were not given any intervention but were contacted monthly to monitor their health status. A total of 97 Hong Kong Chinese individuals aged 57.6 ± 9.1 years with MetS and high-normal blood pressure were randomly assigned to control (n = 45) and yoga groups (n = 52). This study investigated the effect of yoga on MetS people with high-normal blood pressure by exploring modulations in proinflammatory adipokines (leptin, chemerin, visfatin, and plasminogen activator inhibitor-1 or PAI-1) and an anti-inflammatory adipokine (adiponectin). Our previous study indicated that people with MetS showed a decrease in waist circumference and a decreasing trend in blood pressure after 1-year yoga. Metabolic syndrome (MetS) is associated with diabetes mellitus and cardiovascular diseases.
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