Stressed studying for midterms? Try yoga to gain perspective and get fit.

Yoga is an ancient practice that began over 5,000 years ago in India as a spiritual ritual. Today, American culture has capitalized on the practice for its physical and emotional benefits. Yoga is often found to be spiritually and emotionally uplifting, as well as physically beneficial. Through a variety of poses, yoga can improve strength and flexibility, burn calories, improve circulation, decrease hypertension, stimulate the immune system, and boost creativity and concentration. Iowa State’s Extension and Outreach publication Words on Wellness published an informative article on the history and health benefits entitled “Yoga.”

Yoga recognizes that physical and mental health are linked. So deep breathing exercises and meditation are combined in a series of poses that stretch and bend the body to provide great exercise and relaxation for a healthy body.

As mentioned earlier, yoga is great for getting rid of stress. The deep breathing exercises engage the parasympathetic nervous system, which is what is responsible for overriding the stress response. And unlike many other cardiovascular fitness activities, yoga actually slows down your heart rate, which is necessary for good cardiovascular health.

Another physical benefit that yoga can provide is an enhanced mood. My friend and fellow yogi, Kate Bazzell, says yoga is “a workout like no other and gives me a ‘natural high’ — an intense calm.” Furthermore, a variety of sources, including a renowned science writer (see below), say yoga is known to increase sexual feelings and pleasure.

William Broad, Pulitzer Prize-winning science writer for The New York Times and author of “The Science of Yoga: The Risks and Rewards,” was interviewed on NPR to discuss the pros and cons of practicing yoga. In the article, “The Risks and Rewards of Practicing Yoga,” he explained how beneficial yoga can be for stress management.

He said, “It’s an excellent means of stress management. Yoga helps me relax. And that’s the thing that most yogis swear by. No matter how poorly you do it or how stressed you are, you’re going to get this guaranteed de-stressing, relaxing, anti-civilization effect of yoga — which is wonderful.”

Later, he emphasized the importance of going slow in yoga. Most injuries in yoga come from pushing a pose too far too fast, but as you begin to learn your body’s limits, you can practice yoga safely in a way that is healthy for you as an individual. Yoga is very personal practice.

This concept has always been similarly emphasized in the yoga classes I have attended at Iowa State. Most instructors have constantly reminded me that yoga is a “selfish” practice. Yoga is an activity that should be sought out by an individual. The focus is on your own body and your own mind. It is important to be humbled by your body’s limits and to learn how to reconnect with yourself.

Yoga is a very positive practice. Typically, we are reminded to dwell on good things that have happened to us and good things that we have done for others. This introspective reflection can lead to personal growth. In one yoga class, I was always reminded that “good things will come.” This encouragement often helped me gain perspective and feel more happy and content when I was stressed out.

By working through a series of stretches and concentrating, yoga provides a ritual for relaxation. Building this habit can be extremely rewarding.

One of the great things about yoga is that you can choose a class or practice tailored to your level of desired physical intensity and your schedule. Iowa State offers classes that teach several different types of yoga. You can find out when and where classes are offered at www.recservices.iastate.edu/fitness/groupfitness/schedule.

Moreover, these breathing practices and simpler poses can be used everyday outside of practice. Having these tools to relax and remind yourself to slow down and to simply “be” are vital to spiritual and emotional happiness, as well as physical health.

At the end of yoga each class, we end by saying, “Namaste.” We fold our hands together and bring them to “heart center.” This closing phrase means, “I bow to you” or “I bow to the spark within you.” It allows us to recognize that we are part of larger humanity, which can be very humbling.

Yoga is an ancient tradition that should continue to be carried on today. It provides a ritual for relaxation, and has many mental and physical benefits. If you are feeling overwhelmed or stressed, are seeking time for personal selection, or are simply looking for a good workout, I encourage you try yoga.

Namaste.