Bend to feel better

But doing what you can in a yoga class is extremely beneficial. My teacher's motto is "no pain, no pain", because yoga is not about pushing yourself or competing, but about starting where you are and developing from there.

Keep it up

As yoga instructor Yvonne Pawlowski says, "The secret of yoga is you have to keep doing it." Only then will you reap the rewards of a fitter, more toned body and a calmer and more centred mind.

Pawlowski teaches classical yoga in Linden, Johannesburg, and says her students benefit not only from better physical fitness but also improved sleep; fewer migraines; increased energy levels; less anxiety; improved concentration and mental resilience; and increased flexibility, strength and suppleness.

"Physical flexibility leads to mental flexibility, more openness to ideas," says Pawlowski.

The effectiveness is due to the postures, or asanas, being held for around 20 seconds. "After 20 seconds the muscles start relaxing and you experience the benefit of the stretch.

"This also builds body awareness, where you will feel the warning signals sooner of a back pain, for example."

Only as healthy as your spine

Yoga asanas also emphasise strengthening the spine. "You are only as healthy as your spine," says Pawlowski. "Our sedentary habits don't help."

Proper breathing is another important focus in a yoga class. "We learn to regulate our breathing and to use the full capacity of our lungs." Breathing more deeply and doing twisting poses oxygenates the body, bringing in new energy and expelling the old.

If you feel a little uncomfortable because your teacher starts the class with three chants of "om", you can relax, says Pawlowski, it is not done for religious reasons. "We chant 'om' because humming calms the vagus nerve [in the cranium] and clears the sinuses."

Just breathe

When we are anxious we breathe shallowly; breathing deeply calms us down, Pawlowski explains, and it helps to practise it throughout the day. True yogic breathing involves breathing into the lungs and abdomen and right up into the chest and expelling the breath slowly and completely on a count of five.

Most yoga styles will include a variation on the surya namaskar posture, or "salute to the sun". This is a series of moves that can be done at a slow or fast pace, and is wonderful to warm up the body.

People who live in the main centres are spoilt for choice of yoga studios and classes. If you are considering doing this life-enhancing exercise, suitable for males and females of all ages, it's advisable to try different styles (see graphic) until you find the method that resonates with your needs and body type.

Once there, go at your own pace and don't overextend. A good teacher will warn you when you are overdoing it.

Source: Financial Mail