Yoga is an ancient Indian exercise and meditation system that helps relax and sharpen one’s mind, body, and spirit. The whole point of the exercise routines is to promote self-control and awareness via a series of postures and exercises. These postures and exercises are done through a combination of relaxation, breathing, and meditation techniques.

More than just a system for exercise, several medical studies suggest that yoga may help alleviate health problems such as high blood pressure, migraine headaches, asthma, shallow breathing, backaches, and constipation, among others.

In addition to these benefits yoga may also help improve balance, flexibility, core strength, and endurance. Because of its health benefits, countless individuals have been engaging in this kind of activity to improve their health.

To maximize the health benefits of this Eastern form of “moving meditation”, it may be wise to consider the following suggestions:

Find a qualified yoga instructor
This is the most important safety tip. The intricate movements of yoga must be taught only by qualified and experienced instructors. Wrong instructions could put the novice practitioner at risk for sprains and strains.

Progress slowly
It is important to start slowly and learn the basics. Newbies are advised to take the beginner's class to learn what to expect. The novice must move through poses with caution for the first couple of sessions. Individuals who choose to learn from videotapes should be very careful because training without an instructor may increase the possibility of developing injuries.

Don't compete
Many individuals who engage in yoga get hurt while trying to keep up with instructors or other students. Yoga practitioners should bear in mind that this activity is not about competition and it does not matter how a person does in comparison with others.

Ask questions
Practitioners who are unsure of a position or movement should ask the instructor for additional explanation or a demonstration. Individuals with injuries, chronic ailments, and other health conditions should consult their doctors first before starting on a yoga class or any other sports activity.

Listen to your body
Pain is the human body's way of telling you that there is something wrong. Listen to it and refrain from doing any more difficult stretches and poses. The saying, “No Pain, No Gain” is not really applicable when one is doing physical exercise.

Yoga is a very accessible form of workout. All that is needed is a flat floor or surface large enough to stretch out on; an exercise mat or towel; and enough overhead space to fully extend the arms. It is a good activity for those who don't like other forms of exercise; don’t have time to go to gyms; or have very busy schedules. Yoga should be done on an empty stomach, and teachers recommend waiting three or more hours after meals before engaging in this kind of activity. This activity can be performed regardless of age.

However, not all yoga poses should be attempted by everyone. Some yoga practitioners have incurred injuries by performing yoga postures improperly or without adequate supervision. First-timers or beginners sometimes report muscle soreness and fatigue after yoga sessions, but these side effects disappear gradually with continuous practice. Improper execution of yoga poses and techniques may result in body pain and mild injuries. The good news is that these injuries should not become a cause of alarm.