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Bikram yoga is the same sequence of 26 poses every class, and was created and trademarked by Bikram Choudhury. It is always hot, so sweating is guaranteed which can improve people's skin. Furthermore, the heat will dilate blood vessels, burning lots of calories. (That is true of all hot yoga classes.) It is also a form of moving meditation.

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Hatha yoga focuses on the poses practiced in a yoga class. There may also be meditation and breathing techniques, but the poses are the main focus. The practice is slower than a flow style class, and it was designed to relieve tensions. According to Ekhart Yoga, physical benefits include strength, flexibility, and release of tension. Hatha poses have also been known to increase bone density.

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Vinyasana yoga focuses on connecting movement with breath. It has more movement than other, more restorative, versions of yoga and is generally the style that power yoga is practiced in. Vinyasana is one of the commonly practiced styles of yoga in the West. This is the form of yoga that I most commonly practice because I like the combination of strength and flexibility it provides me.

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Yin is a restorative practice of yoga in which poses are held for a long period of time and really stretch the connective tissues of the body. This makes people more flexible and increases their range of motion It is also a form of meditation, so the benefits of relaxation and stress relief are also benefits from yin.

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Reduced stress and relaxation are different because reduced stress is about how the body responds to stress, and relaxation is...
However, they have similar benefits to the body. According to “Yoga, Pilates Meditation, and Stress Relief,” relaxation leads to less stress, improved circulation, lower blood pressure, controlled breathing, better digestion, less tense muscles, and a stronger immune system.

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Goal setting encourages people to work hard and gives them accomplishment, encouraging them further. It is an important part of meditation and will conjure positive emotions. These goals should be centered around what one truly wants in life, and they should be clear.

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Mindfulness is taking time to acknowledge everything that is happening. Mindfulness can be beneficial to the body because it makes people more aware of what they are doing. For example, it makes people think about what they are eating, so they will likely eat healthier and consume less mindless calories. Mindfulness can also make people more aware of how much they are moving, and if they do not feel well.

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Visualization can help people think through their stress and reduce it. It makes people more comfortable and relaxed. According to Gaiam's Meditation and Visualization, Visualization can help by, "Boosting immunity, easing depression, decreasing stress, and alleviating headaches and chronic pain."

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The most common method for breathing in Pilates is thoracic breathing. It allows people to take deep breaths while maintaining a tight core.Similar to yoga and meditation, breathing is central to Pilates practice. It leads to better circulation, increased energy, and enhanced muscle control.

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Core strength is integral to Pilates so movements can be preformed correctly and with control. One way core strength is important is in developing good posture. Good posture is important because it leads to better heart and stomach functioning, improved circulation, and a stronger immune system.

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Pilates can help prevent diseases through the benefits of relaxation, strength, and flexibility. It also stimulates the immune system, makes digestion more efficient, and improves skin.

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Pilates is a full body workout. Even exercises that target a specific region of the body will engage muscles that wouldn't be traditionally associated with it. Pilates increases bone alignment, so the body is more balanced and even. Coordination is also increased, so movements become more fluid and controlled.

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The poses in yoga build strength and flexibility, but they can do more. Sun salutations can also stimulate digestion. Forward folds can relieve the nervous system. Triangle can stimulate circulation and reduce back pain. Spinal twisting can tone the liver, spleen, and intestines. All poses have specific effects on different body systems, and they are almost always beneficial to the body.

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Intentions in yoga are a way of centering the practice so people stay focused on their practice. This is a form of mindfulness that continues after practice, and practices become more aware of their bodies all the time. Therefore, their posture may improve or they may notice fatigue sooner.

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Flexibility in yoga usually comes from restorative poses like pigeon and crocodile, and they often focus on opening the hips. However, there are many poses, like pyramid and forward fold that increase flexibility of the hamstrings. The style and type of yoga class will change how much stretching is included in the class, and it is also often up to the teacher to decide what muscles will be targeted the most.

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Yoga strengthens the whole body, but arm and core tone are harder to get in other exercises, so it is especially apparent in yoga. Common yoga core poses include plank, side plank, and dolphin. Furthermore, all balance poses work the core, like tree and warrior three. Core strength is also necessary for arm balance poses like headstand and handstand. Arms are toned a lot through crow poses, but are also worked in chaturanga push ups during sun salutations. There is also lots of muscle strength gained when holding warrior poses, especially in the quads and hamstrings.

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“5 Steps to Mindful Goal Setting.” Mindful MInutes. 23 December 2015. https://mindfulminutes.com/mindful-goal-setting/.

Andrea Cespedes. “What Are the Benefits of Hatha Yoga Poses?” Livestrong.com. https://www.livestrong.com/article/404250-what-are-the-benefits-of-hatha-yoga-poses/.

Bevacqua, Ari Isaacman. “Yoga to Make You Strong.” New York Times. https://www.nytimes.com/guides/well/yoga-for-strength. Accessed: 20 May 2018.

“Beginners Guide to 8 Major Styles of Yoga.” Gaiam. https://www.gaiam.com/blogs/discover/a-beginners-guide-to-8-major-styles-of-yoga. Accessed: 20 May 2018.

Cummings, Sharon and Davenport, Sheri. “Meditation and Visualization.” Gaiam. https://www.gaiam.com/blogs/discover/meditation-and-visualization. Accessed: 20 May 2018.

“Hatha Yoga.” Ekhart Yoga. https://www.ekhartyoga.com/more-yoga/yoga-styles/hatha-yoga. Accessed: 20 May 2018.

“Yoga – Benefits Beyond the Mat.” Harvard Health Publishing Harvard Medical School. February 2015. https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat.

“Yoga, Pilates, Meditation, and Stress Relief.” Parragon, 2012.

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Yoga Chart:
"There Are So Many Kinds Of Yoga. This Chart Can Help.“ 6 December 2017. https://www.huffingtonpost.com/2013/09/16/yoga-chart-infographic_n_3915189.html.

Pilates core:
"The 10-Minute Core-Blasting Pilates Workout." Greatist. 2 June 2016. https://lh5.googleusercontent.com/0I0wEcrMzvtmC3J3DEKVqCPkbO_t98IixdaQqD9-FqP3lnCBsewQ4NLhrMyYXuc7YCyEvEhCJHPzrAXp1XQHIJRzXjoKAU6cWA=w240-h180. Retrieved 23 May 2018.

Yoga Flexibility:
Yoga Box. https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSMegLOsO-jQUv4cHXLB2g4FYXNrjHoJpWUJwSNdH-mm7r_nqql. jpeg. Retreieved 23 May 2018.