What do you know about yoga? Is it sitting cross-legged on a mat and chanting "om" for several hours? Is it a mysterious ritual that is only for people from Eastern countries? Does it require a person to perform outrageous contortions, or shave his or her head?

These common questions reflect some of the misconceptions that many in our Western culture have about the practice of yoga.

The word yoga means "to join or unite" and comes from Sanskrit, the language of ancient India. One of the oldest documented forms of physical exercise, yoga began in India 5,000 years ago. Originally, it was a way for individuals to experience spiritual enlightenment. During the early 20th century, many yogis or individuals who practiced yoga traveled from India to the West to spread their knowledge. Gurus or teachers passed it on to their students.

Yoga is not a religion, but contains practical steps that can benefit those of all religions, as well as those who don't consider themselves religious. The practice of yoga is designed to help a person find that calm place within himself or herself, even when life is challenging.

Modern yoga includes traditional elements, such as using asanas (postures, poses, positions) to keep the body fit and flexible; controlling the breath and quieting the mind through meditation. For maximum benefit, yoga is a daily practice for improved health, emotional well-being, mental clarity, joy in living, and increased spiritual awareness.

In the 1920s, yoga began to be recognized in the United States. In the 1970s, Public Broadcasting Stations began airing a regular show devoted to yoga. Today, it is a growing part of our culture as a holistic exercise - involving body and mind - for thousands of Americans.

According to the Yoga Journal, about 17 million Americans are currently practicing yoga, which is an increase of 43 percent from 2002.

Who is practicing yoga? Executives who want to reduce stress and stay healthy. Hollywood stars who want to create and maintain their physical beauty. Athletes who want better balance, and fewer muscle and spine injuries. Men and women who are in their 80s. Pregnant women in their 30s. Individuals who are dealing with arthritis. And many others.

Yoga classes are offered at health and fitness centers, YMCAs, community colleges, yoga centers, and other locations as an alternative to more active workouts. Today's yoga participants are young and old, flexible and inflexible, shapely and out of shape - everyday people who want to treat their bodies well.

In the United States, Hatha yoga - which includes asanas and breathwork - is probably the most common style or type. It focuses on executing and holding the physical postures or poses, breathing, meditation, stretching and alignment, building muscle strength, and mental clarity and concentration. Power Yoga (www.power-yoga.com), a more athletic form, is growing in popularity.

Created in 1995 by Bender Birch, this is a vigorous, fitness-based approach. Its intense, flowing style varies widely from teacher to teacher. This style is most likely to appeal to those who are already quite fit, enjoy exercising, and want a minimal amount of chanting and meditation. There are numerous other types and styles of yoga, traditional and modern, with more being developed all the time.

Practicing yoga

American College of Sports Medicine (ACSM) recommends that all individuals over the age of 35 undergo a medical examination and have their doctor's approval before starting any physical activity program. It is important to consult a doctor before beginning the practice of yoga, especially if you have a health problem or problems.

The goal of a yoga session is to connect the movement of the body and the functioning of the mind to the rhythm of breath. A typical session consists of a series of slow, gentle, painless stretches and asanas that gradually increase in complexity as the student becomes stronger and more flexible; deep, steady breathing; and deep relaxation.

Those practicing yoga direct their attention inward, which increases self-awareness. Yoga is noncompetitive and nonjudgmental. Each person works at his or her own pace and comfort level.

Beginners learn best from attending classes with a certified, experienced yoga instructor. Once they are confident and comfortable with the asanas and breathing, they may also want to do yoga at home using videos, books, or television programs.

Nancy Sampson, a certified yoga instructor and owner of the Pathways Yoga Center in Carterville, offers a one-session introductory class to provide basic knowledge about yoga, breathing, and the asanas.

"I encourage everyone to find what works best for him or her," Sampson said. "I teach yoga because I like sharing what has been so good for me. I want to increase yoga opportunities in Southern Illinois."

For yoga sessions, practicing on an empty stomach is best. Wear loose fitting clothing made from breathable fabric, such as cotton. Comfort is important, so no belts, hosiery, or socks. Long pants or shorts are okay. Using a yoga sticky mat for standing and sitting helps with balance and maintaining the asanas.

Make sure you listen to yourself and your body, Sampson said.

"Western exercise is no pain, no gain," said Jackie Godfrey, a certified yoga instructor for the Harrisburg Park District who teaches Hatha yoga. "With yoga, you don't want strain or pain. You want to put your energy into health, and you'll ultimately feel better."

Godfrey has been teaching yoga for seven years and says that it is the best activity she has ever done. A typical class may run from 30 minutes to one hour, depending on the teacher and how advanced the students are. The average class size is 10 to 12.

The teacher sets the mood or atmosphere for the class and may use music, candlelight, wind chimes, or other techniques. A class begins with students sitting in a relaxed state and taking time to clear their minds. They often close their eyes and focus on their breath and the release of tensions. Then they warm-up the chest, neck, shoulders, and lungs.

During the class, students may learn 10-to-30 asanas. If an asana is uncomfortable for you or if you can't hold the pose as long as the instructor requests, don't do it, Godfrey said. Simply sit quietly and breathe deeply until the instructor goes on to the next pose. Each asana has a name, for example, Grip, Kneeling Pose, Lion, Locust, Mountain, Posterior Stretch, Shoulder Roll, Spinal Roll, Cobra, Sun Salutation, Corpse, Bow, Twist, Fish, Plough.

Some teachers provide or suggest that students bring certain yoga accessories, such as yoga props, yoga sticky mats, yoga blankets, yoga blocks, yoga bolsters, or yoga straps, to assist them and help prevent strain or injuries. Classes usually end with a time for cool down and relaxation.

"Many in my classes have different physical challenges and limitations," said Sandy Mann, a certified yoga instructor for Vigiano's World of Fitness in Herrin. "I show them postures or poses that they can do on their own as well, tailored to their specific needs."

Yoga and breathing

Breathing is an important part of any yoga session. The goal is to oxygenate the body so that all the systems function at their optimum level. As human beings, we participate in three distinct types of breathing:

* High breathing from the upper part of the chest and lungs, including the raising of the ribs, collarbone, shoulders. This is the least desirable type of breathing

* Middle breathing when the ribs and chest expand sideways

* Low breathing from the lower part of chest and lungs, including the abdomen and diaphragm. This is the most effective way to breathe.

In yoga, emphasis is placed on the complete breath, which involves the entire respiratory system. The lungs expand to take in more air to their fullest capacity. The shoulders, collarbone, and ribs rise.

The abdomen extends and the diaphragm lowers. Breathing is done through the nose, not the mouth. This is the deepest possible breathing and is done only during the breathing exercises. Low breathing is the goal for the rest of the session.

Benefits of yoga

Yoga focuses on getting the mind, body, and breath in shape. When a person practices yoga, he or she is encouraged to look inward, and to concentrate on the movement of breath, sensations in the body, and thoughts in the mind.

Yoga is also a muscle toner that helps all parts of the body, including the internal organs, come into balance. It is good for mental health because it requires focus and concentration.

Controlling breathing - during a yoga session or anytime - helps control the body and the mind. During a yoga session, a student is consciously changing the rhythm and depth of his/her breathing. This breath work helps with the heart rate, blood pressure, circulation, and digestion.

During a yoga session, the asanas or poses draw the muscles onto the bones evenly in order to support the skeleton. The goal is to gain equal strength and awareness in all parts of the body. With each asana, the entire body works in harmony, and every part of the body works in some way. Initially, a student may feel more effort or get tired in areas of his/her body that are not as strong.

"Yoga is such a wonderful way to exercise," said Bonnie Martin, director of the Fitness Center at the Southern Illinois Rehabilitation & Fitness Center in Pinckneyville. "It provides an excellent total body workout. Anyone can do it at any age."

According to the U.S. Centers for Disease Control and Prevention (CDEC), 4 out of 10 Americans ages 45 to 64 are sedentary. This increases to 6 out of 10 for those who are 75 and older.

Health consequences associated with this are heart disease; osteoporosis; joint stiffness; pain; decreased mobility and desire to move; increased risk of falling; loss of muscle strength; decline in the ability to perform everyday activities, such as getting up from a chair or walking.

Teachers and students of yoga excitedly share the benefits of yoga that they have witnessed in their own and others' lives. Those may include:

* Decrease in body fat, as well as shaping and toning of the body

* Enhanced creativity

* Healing, strengthening, relaxing of the skeletal, muscular, digestive, cardiovascular, glandular, and nervous systems

* Improved blood circulation

* Improved digestion

* Increased self-esteem and confidence

* Increased alertness and concentration

* Increased muscle tone, strength, stamina, flexibility, coordination, agility

* More control over anxiety

* Quietness and peace for the mind

* Release of toxins

* Stimulation of the immune system

* Stronger nervous system

* Toning of muscles and balancing of all parts of the body, including the internal organs

Yoga may also be an effective therapy for many conditions and illnesses, including:

* Anxiety

* Arthritis

* Asthma

* Back pain

* Balance

* Bipolar disorder

* Body image

* Cardiovascular disease

* Carpal tunnel syndrome

* Chronic fatigue syndrome

* Chronic pain

* Depression

* Eating disorders

* Epilepsy

* Fibromyalgia

* Headaches

* Hypertension or high blood pressure

* Insomnia

* Menopause

* Mood swings

* Multiple sclerosis

* Obesity and weight management

* Osteoporosis

* Pregnancy, including morning sickness, high blood pressure, varicose veins, swelling, preparation for and recovery from childbirth

It is important to remember that yoga works differently for different people.

"Once students get into yoga, they feel better about themselves and want to become healthier," Godfrey said. "Yoga brings more awareness about overall health."

Mann agrees.

"I've never been much for exercise," she said. "Before I got into yoga, I was a stay-at-home mom who had gained a lot of weight. I've been practicing yoga for three years and teaching for one year. It has helped me lose 110 pounds, recover from neck surgery, recover from cancer, and control pain."

Yoga and stress reduction

Stress is a combination of how we view events or situations and the body's physiological reaction to that. Personal difficulties, national and world situations, or events happening to ourselves or others are stressors.

Even joyful events, such as holidays or weddings, can be stressful. Stress is not necessarily bad. Immediate or acute stress can motivate and activate us. But too much stress or constant stress, with no rest for the body and mind, can cause physical and mental problems. Chronic stress can damage the immune system, increase blood sugar levels, and increase blood pressure and heart rate.

According to MayoClinic.com, many of us rarely relax completely. Relaxation can improve how the body responds to stress. Yoga helps with relaxation and reduces the physical effects of stress. Each asana reduces muscle tension, which reduces stress. Stored stress is released from muscles, tissues, and systems of the body during a yoga session. The emphasis on breathing, meditation, and focused relaxation techniques also help with stress reduction.

When a person experiences stress, his/her breathing tends to become shallow and rapid, causing more stress to the body. Many yoga techniques emphasize slowing and deepening the breath, which helps the body relax.

A parting word

At the close of a session, you may hear them speak one word to honor each other: "Namaste," which is a Hindi word that means "the divine in me blesses and honors the divine in you."

After honoring self during a yoga session, they adjust their focus to return once again to the world around them by honoring one another. Even though yoga students focus on themselves during each session, many form strong bonds with one another and with their yoga instructors because of the quality and amount of time they spend together. Yoga is a lifelong pursuit of mental and physical health that they share.

Yoga classes in Southern Illinois

A Therapeutic Touch Day Spa in Marion 618-993-8909

Balance Pilates & Fitness Studio in Carbondale 618-351-9927

Cleopatra Health Club in Marion 618-997-6359

Gold's Gym in Marion 618-998-1755

Great Shapes Fitness in Carbondale 618-529-4404

Harrisburg Park District 618-252-1937

In Sync Mind Body Therapy Center in Carbondale 618-457-7732

John A. Logan College in Carterville 618-985-3741

Pathways Yoga Center in Carterville 618-985-9642

Rend Lake College in Ina 618-437-5321

Southern Illinois Rehabilitation & Fitness Center in Pinckneyville 618-357-2187

Southern Illinois University Student Recreation Center in Carbondale 618-536-3351

St. Mary's Good Samaritan Hospital in Mt. Vernon 618-242-4600

World of Fitness in Herrin 618-988-8878

WSIU-TV Public Broadcasting: "Priscilla's Yoga Stretches" at 5:30 a.m. and 5:45 a.m., Monday through Friday

Tips for beginners

Before you begin, check with your doctor before starting a yoga class.

Find an experienced teacher. As a beginner, learning from a teacher is better than teaching yourself from books and videos. To find a certified teacher, go to the Yoga Alliance(r) Web site (www.yogaalliance.org) or call 877-964-2255.

Some teachers are designated as RYT (Registered Yoga Teacher) or E-RYT (Experienced Registered Yoga Teacher).

Ask the teacher where he/she was trained and how long he/she has been teaching. Ask the teacher if the asanas or poses are held for a length of time, or if you are expected to move quickly from one pose to the next.

Ask the teacher if meditation or chanting is included. Ask the teacher if he/she has experience working with your needs or health concerns. Ask what you need to bring to class and what is provided for you.

When you attend a class:

Start in a beginner's class. Come to class with an empty stomach-2 or 3 hours after a meal or half an hour after a snack.

Be barefooted, and wear loose-fitting clothing and no accessories. Tell your teacher about any pre-existing medical problems or conditions before class. Don't compare yourself with others in the class.

Don't force your body into the asanas. Stay in your comfort zone. Don't allow a teacher to force your body into a pose or to adjust your body for you. Keep your neck in alignment with the spine. Don't allow your neck to drop back or down.

Don't lock your knees. Begin with the easy postures. Back off from any movement that causes pain or cramping. Stop if you feel fatigued Know and respect your limits. Drink plenty of water after class, but not during.

After attending a class:

You should feel invigorated and calm at the end of a class. If you do not, talk to your teacher about what changes you may need to make.

Try different forms until you find the one that's right for you.

Top 10 reasons to try yoga

Yoga Day USA is held in January each year (www.yogadayusa.org). This event is sponsored by Yoga Alliance, Yoga Journal, Yoga International, LA Yoga Ayurveda and Health Magazine, Gaiam and Wellness Business Systems. It is an annual national celebration of yoga that was created by yoga teachers, schools, and studios.

On this day, participating teachers offer free introductory workshops in many yoga styles. Following are the top 10 reasons to try yoga.

* Relieve stress

* Relieve pain.

* Improve breathing.

* Increase flexibility.

* Increase strength.

* Manage weight.

* Improve circulation.

* Condition cardiovascular system.

* Improve body alignment, coordination, reaction time, and memory.

* Keep focus on the present.