The term yoga is misunderstood by most of people who think that it consists of meditation conducted by sitting in one place for long periods of time and making humming noises. Yoga is a physical and a mental exercise, where your body and mind collaborate - during instantly recognizable yoga poses and breathing techniques - with the nervous system. Yoga treats the human being as a whole entity to produce the effect of mental and physical relaxation. Thousands of years ago, yoga appeared among different kinds of philosophical schools in the East. An Indian culture was based on these philosophical schools; Yoga and Ayruveda are among them. Ayruveda has a medical perspective, and it deals with oil massage and herbal therapy where as Yoga deals with a physical and mental well-being. These philosophical schools do not belong to any certain religion. One of the main misconceptions about yoga is that it is prohibited in Islam. According to some scholars, yoga originates from Buddhism and is therefore not a permissible form of exercise for Muslims. However, Nouf Al-Marwaai, the founder of the Saudi Arabia Yoga school and the Regional Directory of Yoga Alliance International in Gulf Region, cleared this misconception in an interview with Saudi Gazette, saying that yoga predates Buddhism. It only approved yoga and used it as a form of meditation, particularly the ‘lotus' position. Another yogi (one of teaches yoga) appeared after Buddhism began getting adherents, called Patanjali, who followed Buddha's traditions, and created “the Ashtanga yoga” and the eight limbs of yoga. Ashtanga yoga belongs to Raja yoga and not Hatha yoga, where a person must follow certain steps to reach into a state of meditation. Five years ago, when yoga was almost an unknown concept in the Kingdom, Al-Marwaai started her yoga training center. At first, most people were intimidated by the entire concept, stemming in part from its popularization by the media and certain stereotypes. Recently, however, many people have started realizing its benefits and understood that this form of exercise is not prohibited in Islam. The wonders of yoga are not limited to a certain individual. “As long as you are breathing, you can practice yoga,” stated Al-Marwaai. Yamaniyama is one of the eight limbs of yoga, and is concerned with moral beliefs - “rules of conducts and rules of beliefs” - whereby a person incorporates moral stands in his or her life like never stealing or lying. This is followed by Asana yoga, in which people train in different poses along with the Pranayama - the breathing exercise that is found in Hatha yoga as well but is taught after the body is trained well in the poses. Hatha yoga Hatha yoga is the most common form of yoga, used in gymnasiums and physical therapy centers because it includes exercises that move most of the muscles of the human body. Hatha yoga is based on a theory that is being recently proven by modern science; there are two energies in the human body: one that works during night and the other which works during the day. This is why the form is called “Ha” - meaning the sun - and “Tha” - referring to the moon. It has also been proven that those two energies are represented in the nostrils. If a person closed his left nostril and inhaled from the right one, his heartbeat starts to race up. And by closing his right nostril and breathing from the left one, the heartbeat starts to slow and clamp down. This technique is now taught to patients with asthma but the it originates from Hatha yoga. Catering to everyone Yoga can cater to almost all sections of society. It provides particular benefits to the elderly, for instance. It helps in balancing the hormonal system in their bodies. As a result of practicing yoga regularly, their physiological age will look younger than their real age. It can also help specifically if they are suffering from rheumatism or arthritis as yoga can improve their flexibility and strengthen their endurance. Yoga is also helpful therapy for pregnant women. It helps them overcome the emotional, mental and physical changes they face during their term and strengthens their muscles, especially in the pelvic area, for delivery. Additionally, the breathing techniques taught in yoga can come in handy during labor, making a woman less dependent on pain killers during the entire process. Post-delivery, yoga can help women shed excess weight and get back into shape without rigorous and energy-consuming cardio exercises. A little known fact is that yoga also provides benefits to children, by aiding their emotional and mental development. By learning to focus their energy and thoughts better, children can learn to control their behavior and manage their emotions, especially anger and frustration. Not just for exercise Another misconception is that yoga can only be used as a form of exercise or meditation. In fact, it can also help in overcoming a variety of ailments including insomnia, migraines, obesity, asthma, pain in the joints, irritable bowel syndrome, mood swings, damaged spinal cords and other back problems. Yoga also provides effective therapy for the physically disabled, mainly because it is not all about physical exertions. The yoga teacher can provide physical assistance when needed, but the breathing exercises can all be done by the patient. Considerations As simple as yoga may appear to be, there are some instructions that require following: u Start with “Hatha Yoga” because it involves physical exercise, breathing training and relaxation techniques. u Yoga teachers have to be registered in the Yoga Alliance or the International Federation of Yoga because yoga can have negative effects if not done correctly. u Do not eat two hours before practicing yoga to protect the u Don't wear tight clothes because you will need to stretch quite a bit; make sure you wear loose and airy cotton clothes. u Don't jump from a simple level to a higher one or try advanced, fancy postures. You must move gradually from a beginner's level to the advanced level. u Don't push yourself into doing some poses if you start to feel pain other than the usual stretching pain, especially if that pain is in your joints. If that happens, you need to stop. u Don't cut off your yoga session to answer your mobile phone or open the door. Yoga training has to be continuous for about 20 or 30 minutes. u Practice in a moderate environment - a place that is not too cold or too hot. u If you feel tired after your session, then you are doing something wrong as yoga sessions should be refreshing if done properly. Here are 10 simple yoga postures to do at home: u Butterfly Pose: Sit on the floor with your legs stretched out before you, pull them in and place the soles of your feet against each other. Let your knees relax, don't push them and keep your back and shoulders straight. u Hero Pose: Sit with your legs folded beneath you, straighten your back and shoulder while you breath in and out. u Half lord of the Fishes Pose: Sit with your legs outstretched, place your right leg over the left one and keep your right knee up. Bend your left leg to let your left foot touch your right hip. Place your right arm behind you and hug your right knee with your left hand. Turn to the right and keep your back and shoulders straight. u Bridge Pose: Lie on the floor on your back with your arms along your body. Raise your knees up and place your feet flat on the floor. Push your body from chest to knees up and lock your hands together under your body. u Locust Pose: Lie on your stomach and place your arms beside you. Pull your legs upward and your arms in the same direction. Lift up your head and keep that position for as long as you can take. u Cobra Pose: Lie on your stomach and place your palms on the floor. Push your upper body upward. Firm up your shoulders without making them stiffen while pressing your hips to the floor. Open up your chest and feel a slight curl in your spine. u Staff Pose: Sit on the floor with your legs outstretched in front of you. Keep your back, shoulders and neck straight. Inhale and pull your arms upward and keep them stretched. u Mountain Pose: Stand and put your feet together, parting slightly at the heels. Stretch your knee and thighs muscles with out overextending your legs. Draw back your abdomen, open up your chest and stretch your neck up in position. u Intense Side Stretch Pose: Stand up with your legs apart and turn to your left, point your left foot to the left side and your right foot slightly in the same direction. Place your arm behind your back and bend your upper body to the right side until it's parallel to the floor. Don't bend your back and keep it straight. u Tree Pose: Stand in the mountain position with your face facing straight, lift your right leg and bend your knee while placing the sole of your right foot on your inner left thigh. Keep your arms up and try to balance yourself in the pose.