A sedentary lifestyle with no exercise inevitably leads to stiffness and a limited range of motion. If you have not worked out in years, you can restore lost flexibility through specific exercises such as  Thai yoga, a variation of yoga that originated in India and was imported into Thailand through the spread of Buddhism in Southeast Asia.

What’s Thai yoga?

Thai yoga is referred to as ruesri dat ton or “the hermit’s auto-cure” in the Thai language. Unlike the much better known Thai massage, Thai yoga is practiced alone without the help of a therapist or masseur, although learning from a teacher in person is a must for a serious practitioner.

Photo by myyogaonline

What’s Thai yoga exercise like?

Like other types of yoga exercise, Thai yoga is made up of a body of postures. The yoga assumes each posture in an exact manner to get the desired health benefits. Every pose works on different parts of the body through twisting, bending, stretching and balancing. The yogi watches his breath and syncs it with his every move.  While holding the breath, the yogi concentrates on sending energy to those areas via the sen lines, an invisible network of energy in the body. According to the principles of traditional Thai medicine, the sen lines are responsible for keeping the body in good shape.

What good is Thai yoga?

You do not have to believe in the existence of energy lines, or even know anything about them, to use Thai yoga. Just doing the exercises correctly improves your range of motion. In Thai yoga, you pull and bend in all directions, working on the whole body. With regular practice, the bones and muscles grow stronger and more elastic. It enables you to move more smoothly and reduces the risk of injury. Common problems such as stiffness and back pain disappear.

Who practices Thai yoga?

Anyone who wants to enjoy better health can practice Thai yoga so long as they have no serious health problems. If you are sick or have a serious injury, talk with your doctor first and let your yoga teacher know. Special provisions or restrictions may apply depending on your condition.

Besides this, there are safety guidelines that everyone should follow, such as not holding the breath for too long, and not pushing yourself too hard when exercising. The ability to do yoga does not come to people overnight. You have to work for it and that takes time. Take it easy on yourself.

Thai yogis practice with the Buddha’s teachings in their hearts. Buddhism embraces the “middle way.” Compassion, harmony and moderation are keywords to live by.

How do I learn more about Thai yoga?

Not many people know about Thai yoga. Even the Thai people do not practice ruesri dat ton as a rule, preferring Thai massage instead or even yoga from India. Because it is hardly known, there isn’t a lot of Thai yoga training available. In Thailand however, a few yoga masters still teach this art to earnest students.

Before I started yoga I always thought it was something done only by women or wimps. But after taking my first class more then a decade ago I realized that yoga is one of the most comprehensive full body workouts that you can get. Moreover it need not cost much. To start at home all you need is a yoga DVD or book and something like a nice cotton mat.

Better yet would be to find a good class in your area. The sort of yoga you practise also influences the workout you will get. My favorite is Ashtanga yoga, which is a very fast moving and physical yoga that really gets you to work up a sweat. It focuses on building strength and aerobic capacity. Other styles such as Iyengar are much more precise and concentrate on getting an exact position and holding it. It helps develop balance and flexibility. Another option is Hatha yoga which is smooth and flowing and far more spiritual.

The truth is, however, that all of the different sorts of yoga have more in common than you would think. The best thing to do is to try a couple and see what works for you. Men generally seem to go for Ashtanga because of its influence on strength and because it really leads to an incredible physique. Do this seriously for a year or more and you will completely transform your body and develop lean muscle.

But you should not just see yoga as only about building strength or working your body. Yoga is based on an ancient philosophy and is very much about the mind and spirit as well as the body. You need not be religious to appreciate this. Much of it is simply about making time for your mind and to clear your head of the day’s normal worries and troubles. It is about finding space for yourself and to simply empty yourself of thought to find an inner peace. For some people this is the most beneficial element of yoga. Scientists have shown how this sort of meditation can lower blood pressure and reduce levels of cortisol, the stress hormone. Slowing your breathing and relaxing your mind are every bit as important to your health as eating well and exercising regularly. Few other activities combine these quite as well as yoga.