As the relentlessly cold weather persists in Champaign-Urbana, students may be reluctant to leave the comforts of their heated apartments or dormitories. While the weather may be unwelcoming for outdoor sports, students can stay healthy and in shape by implementing the practice of yoga into their lifestyles.

According to Yoga Journal, the word ‘yoga’ is from Sanskrit word ‘yuj,’ which means the union of the mind, body and spirit. It is a philosophy, art and science that originated in India 5,000 years ago. The teachings of yoga follow Sage Patanjali’s ‘Yoga Sutras,’ which was written two thousand years ago.

From regularly practicing yoga, one can experience numerous physical and mental health benefits.

“Yoga is wonderful and can be transformational,” said Theresa Brandabur, studio director of Amara Yoga & Arts. “I can’t imagine my life without it.”

According to the Mayo Clinic, some of yoga’s benefits include increased fitness, such as improved balance, strength, flexibility and range of motion. Yoga also can lead to mental calmness, improved self-esteem and awareness, and reduction of stress and anxiety. Yoga helps with managing various chronic health conditions, such as cancer, depression, pain and insomnia. Yoga may also lead to weight loss, reduced heart rate and reduced blood pressure.

While yoga is highly beneficial to one’s health, it is important to be safe when practicing yoga to prevent injuries.

“Listen to your body and practice at a level that is comfortable for you,” Brandabur said. “Back off of any pose that doesn’t feel right, rest when you need to and feel free to skip anything you don’t find appealing.”

Deb Lister, director of Living Yoga Center, also advised that students should listen to their bodies and internal wisdom when practicing yoga.

“The practice of yoga is about listening to what comes up to the surface when practicing – feelings, sensations, thoughts. If you’re feeling that a pose is contraindicated for you, then don’t do it,” Lister said. “The beauty of a yoga practice is that it can be modified to meet most anyone’s challenges.”

Lister said that individuals should clearly communicate any medical conditions or physical issues to the teacher so that modifications can be made for the student.

It is also important to remember that yoga is not about competition, but is about developing one’s own practice and learning about one’s own body, mind and spirit.

“To us, yoga embodies the physical postures associated with the practice but also a lifestyle that includes practicing kindness, compassion and patience,” Brandabur said. “What we strive for when experiencing yoga is complete immersion in the present moment, and in that moment we can find a sense of peace, calm, clarity and ultimately, bliss.”

There are multiple types of yoga that exist that differ in form and intensity. For instance, Hatha yoga is composed of many basic poses, which are called ‘asanas,’ and involves basic stretching, breathing and relaxation exercises. Bikram or “hot” yoga is performed in a heated room to promote flexibility and sweating to release toxins and stress. Iyengar yoga has a heavy therapeutic component, and is known for the use of props and its attention to detail and form.

For those interested in yoga, Brandabur encourages everyone to just try it and get involved.

“You will love it and will reap the many benefits of yoga,” Brandabur said. “I hear people say all the time that they knew yoga would be good for them, but they didn’t know they would love it so much.”

While people can learn and practice yoga on their own, it is best for students to at least initially get started with an instructor and take an introductory class to receive guidance on the foundational poses, breathing and general philosophy of yoga.

There are yoga classes geared for people of all ages and skill levels near the University campus. Many studios offer discounted membership rates for students.

Megan Courtney, senior in LAS, enjoys doing yoga.

“I like that yoga focuses on breathing and relaxation because a lot of workout classes don’t show breathing techniques,” she said.

When trying to find a yoga style that is suited to their needs, people should research the various reputable and established yoga studios available.

Lister and Brandabur both advise wearing comfortable, stretchy clothing made from light material when doing yoga. Yoga is generally practiced with bare feet for traction. Yoga mats are essential, and blocks, straps and blankets are often used as well.

Lister recommends that students purchase mats that are at least one-fourth inch thick because they offer more padding for joints, are more durable and will not come up when moving their feet.

When practicing yoga, it is best to practice in a calm, open area that is free of distractions.

“I encourage students to shut off phones, cover computers and TVs, have a low light level, light a candle, play music – whatever provides them with a space that promotes calmness,” Lister said.

By practicing yoga, students may find it easier to handle the large amounts of second semester schoolwork. While students may long for the days of unstructured free time, one’s new daily schedule can be fun and invigorating by joining a yoga class offered near campus.