What are the health benefits of yoga. How can yoga improve overall well-being. Which types of yoga are most popular. How to practice yoga safely. Who should be cautious when practicing yoga. What are the key components of a yoga class. How to choose the right yoga class for your needs.

Understanding Yoga: A Mind-Body Practice with Ancient Roots

Yoga is a holistic practice that integrates the body, breath, and mind. Originating thousands of years ago as a spiritual discipline, yoga has evolved into a popular form of exercise and stress reduction in Western cultures. This ancient practice employs physical postures, breathing techniques, and meditation to enhance overall health and well-being.

While its spiritual origins are still honored by many practitioners, yoga has gained widespread recognition for its numerous physical and mental health benefits. Today, millions of people worldwide practice yoga to improve their fitness, flexibility, and mental clarity.

The Core Elements of Yoga Practice

A typical yoga session incorporates three fundamental components:

• Breathing exercises (pranayama)
• Physical postures (asanas)
• Meditation or relaxation techniques

These elements work in harmony to create a comprehensive mind-body experience that can yield significant health benefits when practiced regularly.

The Multifaceted Health Benefits of Yoga

Research has shown that consistent yoga practice can offer a wide array of health benefits. These advantages span both physical and mental well-being, making yoga an attractive option for those seeking a holistic approach to health.

Physical Health Improvements

Regular yoga practice can contribute to:

• Enhanced overall fitness
• Improved posture and flexibility
• Reduced blood pressure and heart rate
• Better coordination and balance
• Improved digestion

Mental and Emotional Benefits

Yoga’s impact on mental health is equally significant:

• Stress reduction
• Increased relaxation
• Enhanced self-confidence
• Improved concentration and focus
• Better sleep quality

Therapeutic Applications of Yoga

Can yoga help manage specific health conditions? Indeed, research suggests that yoga may be beneficial for individuals dealing with:

• Anxiety disorders
• Chronic back pain
• Depression

While yoga should not replace conventional medical treatment, it can serve as a complementary therapy for many health issues when practiced under proper guidance.

Exploring Popular Yoga Styles: Finding Your Perfect Practice

The world of yoga encompasses a diverse range of styles, each with its unique focus and intensity level. Understanding these different approaches can help you choose a practice that aligns with your goals and preferences.

Ashtanga or Power Yoga

For those seeking an intense workout, Ashtanga or power yoga offers a vigorous practice. These classes feature rapid transitions between poses, providing a challenging cardiovascular exercise alongside the traditional benefits of yoga.

Bikram or Hot Yoga

Bikram yoga, also known as hot yoga, involves a series of 26 poses performed in a heated room. The elevated temperature aims to promote flexibility, detoxification through sweating, and increased cardiovascular activity.

Hatha Yoga

Often used as an umbrella term for yoga in general, Hatha yoga typically includes both breathing exercises and physical postures. It’s an excellent choice for beginners or those preferring a gentler approach to yoga practice.

Integral Yoga

Integral yoga takes a holistic approach, incorporating breathing exercises, chanting, and meditation alongside physical postures. This style emphasizes the spiritual and philosophical aspects of yoga practice.

Iyengar Yoga

Precision and alignment are the hallmarks of Iyengar yoga. This style often involves holding poses for extended periods and may use props to help practitioners achieve proper alignment.

Kundalini Yoga

Kundalini yoga focuses on the effects of breath on the body’s postures. Its primary goal is to stimulate energy flow from the base of the spine upward, promoting physical and spiritual well-being.

Viniyoga

Viniyoga is a highly adaptable style that tailors poses to individual needs and abilities. This personalized approach makes it suitable for practitioners of all levels, including those with specific health concerns or limitations.

Safety Considerations: Practicing Yoga Responsibly

While yoga is generally considered safe for most individuals, certain precautions should be taken to ensure a positive and injury-free experience.

Who Should Exercise Caution?

Some individuals may need to modify their practice or avoid certain poses. These include:

• Pregnant women
• People with high blood pressure
• Those with glaucoma
• Individuals with sciatica
• People with arthritis

It’s crucial to inform your yoga instructor about any health conditions or injuries before beginning a class. A qualified teacher can help you modify poses to suit your individual needs and ensure a safe practice.

Tips for Safe Yoga Practice

1. Start with beginner classes if you’re new to yoga
2. Communicate openly with your instructor about your health status and concerns
3. Listen to your body and avoid pushing beyond your comfort level
4. Stay hydrated, especially during hot yoga classes
5. Wear comfortable, breathable clothing that allows free movement
6. Use props when needed to support proper alignment
7. Take breaks when necessary and don’t hesitate to rest

Choosing the Right Yoga Class: Factors to Consider

Selecting an appropriate yoga class is crucial for a positive and beneficial experience. Several factors should be taken into account when making this decision:

Assessing Your Fitness Level and Goals

Consider your current physical condition and what you hope to achieve through yoga practice. Are you looking for a challenging workout, stress relief, or perhaps a combination of both? Your answers will help guide you towards the most suitable yoga style.

Evaluating Instructor Qualifications

While there is no universal certification body for yoga instructors, many have undergone formal training. Don’t hesitate to inquire about an instructor’s background and experience. Choose someone whose teaching style resonates with you and who can accommodate your individual needs.

Class Duration and Frequency

Yoga classes typically last between 45 to 90 minutes. Consider your schedule and commitment level when choosing a class. Consistent practice is key to reaping the full benefits of yoga, so select a class time and frequency that you can maintain long-term.

Location and Atmosphere

The environment in which you practice can significantly impact your experience. Some people prefer the energy of a bustling gym, while others may seek the tranquility of a dedicated yoga studio. Visit potential class locations to get a feel for the atmosphere and determine where you feel most comfortable.

The Anatomy of a Yoga Class: What to Expect

Understanding the structure of a typical yoga class can help newcomers feel more at ease and prepared for their first session.

Breathing Exercises (Pranayama)

Many classes begin with breathing exercises to center the mind and prepare the body for practice. These techniques can range from simple deep breathing to more complex patterns that coordinate breath with movement.

Physical Postures (Asanas)

The bulk of most yoga classes is devoted to physical postures. These range from gentle stretches to challenging balance poses, depending on the style and level of the class. Instructors typically guide students through a series of poses, offering modifications and adjustments as needed.

Meditation or Relaxation

Classes often conclude with a short period of meditation or relaxation. This final component allows practitioners to integrate the effects of their physical practice and cultivate mental calmness.

Yoga as Complementary Medicine: Integrating Ancient Wisdom with Modern Healthcare

The growing body of research on yoga’s health benefits has led to its increasing acceptance within the medical community as a complementary therapy.

Yoga in Integrative Medicine

Many healthcare providers now recognize yoga as a valuable tool in integrative medicine approaches. When used alongside conventional treatments, yoga can enhance overall well-being and potentially improve outcomes for various health conditions.

Collaboration with Healthcare Providers

If you’re considering yoga as part of your health regimen, it’s important to consult with your healthcare provider, especially if you have pre-existing health conditions. They can offer guidance on whether yoga is appropriate for you and may even be able to recommend specific styles or modifications that align with your health needs.

Research and Evidence-Based Practice

Ongoing research continues to explore the therapeutic potential of yoga for various health conditions. While more studies are needed to fully understand its effects, the existing evidence suggests that yoga can be a valuable component of a holistic approach to health and wellness.

As yoga continues to gain recognition in the medical community, it’s likely that we’ll see even more integration of this ancient practice into modern healthcare strategies. This fusion of traditional wisdom and contemporary medical knowledge holds exciting potential for improving health outcomes and quality of life for many individuals.

Yoga for health: MedlinePlus Medical Encyclopedia

Yoga is a practice that connects the body, breath, and mind. It uses physical postures, breathing exercises, and meditation to improve overall health. Yoga was developed as a spiritual practice thousands of years ago. Today, most Westerners who do yoga do it for exercise or to reduce stress.

Yoga can improve your overall fitness level and improve your posture and flexibility. It may also:

• Lower your blood pressure and heart rate
• Help you relax
• Improve your self-confidence
• Reduce stress
• Improve your coordination
• Improve your concentration
• Help you sleep better
• Aid with digestion

In addition, practicing yoga may also help with the following conditions:

• Anxiety
• Back pain
• Depression

Yoga is generally safe for most people. But you may need to avoid some yoga poses or modify poses if you:

• Are pregnant
• Have high blood pressure
• Have glaucoma
• Have sciatica
• Have arthritis

Make sure to tell your yoga instructor if you have any of these conditions or any other health problem or injury. A qualified yoga teacher should be able to help you find poses that are safe for you.

There are many different types or styles of yoga. They range from mild to intense. Some of the more popular styles of yoga are:

• Ashtanga or power yoga. This type of yoga offers a more demanding workout. In these classes, you quickly move from one posture to another.
• Bikram or hot yoga. You do a series of 26 poses in a room heated to 95°F to 100°F (35°C to 37.8°C). The goal is to warm and stretch the muscles, ligaments, and tendons, and to purify the body through sweat.
• Hatha yoga. This is sometimes a general term for yoga. It most often includes both breathing exercises and postures.
• Integral. A gentle type of yoga that may include breathing exercises, chanting, and meditation.
• Iyengar. A style that pays great attention to the precise alignment of the body. You may also hold poses for long periods of time.
• Kundalini. Emphasizes the effects of breath on the postures. The goal is to free energy in the lower body so it can move upward.
• Viniyoga. This style adapts postures to each person’s needs and abilities, and coordinates breath and postures.

Look for yoga classes at your local gym, health center, or yoga studio. If you are new to yoga, start with a beginner class. Talk with the instructor before the class and tell them about any injuries or health conditions you may have.

You may want to ask about the instructor’s training and experience. However, while most instructors have had some formal training, there is no objective yoga certification body. Choose an instructor you enjoy working with who does not push you in ways you are not comfortable.

Most yoga classes last from 45 to 90 minutes. All styles of yoga include three basic components:

• Breathing. Focusing on your breathing is an important part of yoga. Your teacher may offer instruction on breathing exercises during the class.
• Poses. Yoga poses, or postures, are a series of movements that help boost strength, flexibility, and balance. They range in difficulty from lying flat on the floor to difficult balancing poses.
• Meditation. Yoga classes usually end with a short period of meditation. This quiets the mind and helps you relax.

While yoga is generally safe, you can still get hurt if you do a pose incorrectly or push yourself too far. Here are some tips to stay safe when doing yoga.

• If you have a health condition, talk with your health care provider before starting yoga. Ask if there are any poses you should avoid.
• Start slowly and learn the basics before pushing yourself too far.
• Choose a class that is appropriate for your level. If you are not sure, ask the teacher.
• Do not push yourself beyond your comfort level. If you cannot do a pose, ask your teacher to help you modify it.
• Ask questions if you are not sure how to do a pose.
• Bring along a water bottle and drink plenty of water. This is mostly important in hot yoga.
• Wear clothing that allows you to move freely.
• Listen to your body. If you feel pain or fatigue, stop and rest.

Hecht FM. Complementary, alternative, and integrative medicine. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 34.

National Center for Complementary and Integrative Health website. 5 things you should know about yoga. nccih.nih.gov/health/tips/yoga. Updated August 8, 2022. Accessed August 8, 2022.

National Center for Complementary and Integrative Health website. Yoga: what you need to know. www.nccih.nih.gov/health/yoga-what-you-need-to-know. Updated April 2021. Accessed August 8, 2022.

Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

Browse the Encyclopedia

All About Yoga: Poses, Types, Benefits, and More

Medically Reviewed

Humans have been practicing yoga for thousands of years. And today millions of people practice dozens of styles, new and old.iStock

It’s hard to find a wellness trend that has enjoyed more sustained buzz than yoga.

The number of people practicing yoga in the United States grew more than 50 percent from 2012 to 2016, according to data. The survey found that people who practice yoga are more likely to be active in other forms of exercise like running or cycling, too, and that one in every three Americans said they were somewhat or very likely to practice yoga in the next 12 months.

No single reason is driving people to the millennia-old practice. Experts suspect it has something to do with yoga’s combination of physical and mental health benefits.

Common Questions & Answers

How does yoga benefit your health?

Research has shown that yoga can help lower physical markers of stress, including your blood pressure. More active yoga can strengthen your heart and help with functional strength, the kind of strength you use for everyday activities. Practicing yoga regularly also improves flexibility and balance.

Is yoga aerobic exercise?

Whether or not yoga gets your heart beating fast enough to count as aerobic exercise depends a lot on the style and intensity of the yoga you practice. Vinyasa or flow classes can often be fast-paced enough to be considered moderate-intensity exercise. Slower classes may not be aerobic.

Does yoga count as strength training?

Many yoga poses count as body-weight training, in which you use your body weight for resistance (as with a handstand or a plank pose). Body-weight resistance training helps with maintaining and improving functional strength, so you can do everyday activities like balancing, squatting, and standing and sitting.

How often should you do yoga?

Although there isn’t a set amount of yoga that’s been proven to be the best, consistency (whether once a week or five times a week) will help you improve your practice and reap its benefits. Listening to your body is key, though — don’t overdo it if you feel pain or a lot of muscle soreness.

Is yoga a religion?

It’s tricky. There are many ways to practice yoga. Some people choose to incorporate more of the ancient traditions and teachings of yoga into their practice (when it comes to the meditative and spiritual aspect). But yoga can also be practiced in secular ways.

The heightened stress and fast pace of today’s world make yoga more relevant than ever, says Sally Sherwin, a yoga instructor at the Center for Integrative & Lifestyle Medicine at Cleveland Clinic in Ohio, who is certified by Yoga Alliance, the world’s largest nonprofit yoga association that certifies teachers and schools.

“We spend so much time on autopilot, checking off things on our to-do list. Yoga can help people slow down,” says Sherwin.

“When you do yoga, your nervous system calms down and you get out of that fight-or-flight state, Sherwin says. “Just sitting and breathing can be yoga. You’re aware, you’re in the moment, and you can find peace in that moment.”

What Is Yoga?

The literal translation of the word “yoga,” which is from Sanskrit (recognized as the original language of yoga) is “union,” says Sherwin.

And that’s an apt way to describe yoga as we know it today, she says. “We define it as bringing together the mind and the body by use of the breath.”

Many people have come to know the physical benefits of yoga and think of it as a type of workout, says Sherwin. But yoga is way more than that. “It’s really an entire lifestyle; the postures are only one piece of it,” she says.

Yoga began in India and has been around for about 5,000 years, says Sherwin. “Originally it was taught one-on-one and only to men of the highest caste,” she says.

Traditionally, yoga is a system to foster well-being on the physical, mental, emotional, and spiritual levels.

Yoga is now not generally thought of as a set of religious beliefs. It can be practiced in a completely secular manner, and it’s practiced by people of all faith traditions, as well as people who are agnostic and atheist, according to the Yoga Alliance.

Yoga is thought to have first come to the United States at the end of the 19th century and beginning of the 20th. One critical moment was when Swami Vivekananda spoke at the World Parliament of Religions in Chicago in 1893. Another milestone in yoga’s spread in the West was Paramahansa Yogananda’s book, Autobiography of a Yogi, published in 1946 and still read by many yoga students, Sherwin says. In the first half of the 20th century, it was more common for yoga instructors to travel from city to city to teach a yoga class or give a yoga lecture rather than teach in a studio (as is the case today).

Notably, changes in U. S. immigration policy starting in 1965 allowed more South Asian immigrants to come to America (including yogis from India, where the practice was more established).

By the 1970s, yoga studios and books could be found across the United States.

Phyllicia Bonanno X Everyday Health: 5-Minute Yoga Flow for Beginners

Does Yoga Count as Exercise?

Yoga didn’t originate as an exercise program, but some styles have been adapted into workouts focused on the physical parts of the practice, says Edward Laskowski, MD, a physical medicine and rehabilitation specialist and the former codirector of Mayo Clinic Sports Medicine in Rochester, Minnesota. “People have different goals coming into yoga. Some may do yoga for the contemplative or meditative part of it and some people might want more of the exercise and activity part.”

Anything that elevates our heart rate for a consistent period of time is beneficial to overall fitness, he says. “The heart is a muscle, and when you challenge it by elevating your heart rate you make it stronger,” says Dr. Laskowski.

Yoga probably isn’t in the same category of aerobic exercise as running or biking, says Laskowski. But the amount of aerobic benefit a person could get from yoga depends a lot on the style and pace of the type of yoga you’re doing, he says.

Yoga can also help build strength, Laskowski says. Certain positions and poses where a person must hold up part of their body weight will challenge a muscle and make it stronger, he says.

It’s a good way to get your resistance training in, because yoga builds functional strength (meaning you get stronger by using multiple joint and muscle groups together rather than strengthening a specific muscle in isolation, as you might do in weight lifting). “That’s good, because that’s what we do in our daily life,” he says.

Health Benefits of Yoga

“The benefits of yoga are different for different people,” Laskowski says. “Overall, it has components that can help with flexibility, strength, balance, and stability.”

Research has shown it can also help with specific measures of health, like eating habits, weight loss and weight loss maintenance, and cardiovascular health.

A review looking at one year of recent research found that people who practiced yoga saw improvements across several measures of health, including: anxiety, stress, body composition, blood pressure, inflammation, and metabolic markers in people with type 2 diabetes.

A meta-analysis found that yoga interventions helped middle-aged people with a body mass index (BMI) of 25 or higher to lower their blood pressure. The benefits were greater when the yoga intervention included breathing techniques and meditation.

Another study found that yoga motivated nearly two-thirds of people to exercise more, and 40 percent of people to eat healthier.

There is also evidence that yoga may help people with certain health conditions and chronic diseases manage pain and other symptoms, and with overall quality of life.

Vinyasa Yoga

Vinyasa yoga is one of the most popular kinds of yoga in the United States, says Jen Fleming, a yoga teacher and manager at YogaWorks in Atlanta, who is certified by Yoga Alliance. Although vinyasa can be a set sequence of poses that never changes, as in ashtanga vinyasa, flow vinyasa classes will be different every time, she says.

Different styles of vinyasa yoga also include power yoga, Baptiste yoga, Jivamukti, and prana flow. These kinds of classes are among the most athletic and physically challenging, says Fleming.

It can be difficult to keep up with the pace of a vinyasa class if you don’t have yoga experience, adds Shala Worsley, a yoga instructor at Asheville Yoga Center in Asheville, North Carolina, who is certified by Yoga Alliance. “If you want to try vinyasa yoga and you don’t have much experience, try to find a studio that offers a beginner or a slow flow class,” says Worsley.

Hot Yoga

Hot yoga is yoga practiced in a hotter-than-normal room, and the style of yoga performed can vary from studio to studio, says Samantha Scupp, the founder and a teacher at Heatwise, a New York City–based hot yoga studio, who is certified by Yoga Alliance.

Here are a few things to know before you try it.

How Hot Is a Hot Yoga Class?

In hot yoga, the room is heated to temperatures that can range from the high 80s to 105 degrees F, on average.

Not only can the temperature fluctuate depending on the studio (check the class description or call the individual studio to find out details), but the method of heating can be different as well, says Scupp.

Along with conventional heating, some studios use a humidifier to make the room feel warmer. Some studios, like Heatwise, use infrared heat that comes from electric heat panels that are placed on the ceiling or around the room, which can feel more natural than forced-air heat, she says. The size of the room, the weather outside, and how packed the class is can all be factors in how hot the room gets, Scupp says.

Not All Hot Yoga Classes Are the Same

Yoga done in a hot environment is called “hot yoga.” Hot yoga became popular in the 1970s with a specific style called Bikram yoga, and heat is now used to enhance a variety of yoga styles.

Vinyasa yoga or flow-type yoga practiced in a heated studio can also be called hot yoga. It would be a good idea to have some yoga experience before you step into a hot yoga class, says Scupp. Depending on the studio, there may be a beginner level course offered.

Pregnant Women, People With Heart Conditions, and Some Others Should Check With Their MD Before Doing Hot Yoga

In general, hot yoga is safe for someone as long as they’re in good health, says Laskowski. If a person has certain preexisting chronic health conditions, previous heat injury, certain heart conditions, easily gets dehydrated, or is pregnant, it may not be safe to do hot yoga, he says.

“It’s always a good idea to check with your doctor if you’re going to try an activity that could stress your body,” says Laskowski.

What Are Other Popular Styles of Yoga?

There are about 20 major types of yoga, and certain kinds can appeal to certain individuals, says Laskowski. That’s because people often have different goals and reasons for wanting to do yoga, he says.

Depending on where you live and the size of the yoga community, you may find several types of yoga offered at studios near you. Here are a few of those types.

Hatha Yoga

Hatha yoga (pronounced HAH-ta, not -tha) encompasses several types of yoga, including ashtanga, vinyasa, and power yoga. Hatha classes tend to be slower-paced than vinyasa classes, and may not necessarily flow from pose to pose, says Fleming. Poses are typically held for several breaths before another pose begins. What is consistent across different types of hatha yoga is that the physical poses and postures are meant to be linked to your breathing patterns.

Ashtanga Yoga

Ashtanga yoga is a physically demanding type of yoga that moves quickly from pose to pose. Unlike flow or vinyasa yoga, there are set sequences that are meant to be performed in a specific order. Ashtanga yoga can be practiced in a teacher-led class or in a Mysore format. Mysore is self-guided with an instructor present but not leading the class. In a Mysore format, students are expected to know the sequence and timing of the poses from memory, Fleming explains.

Kundalini Yoga

Kundalini yoga combines postures, breathing, meditation, and the chanting of mantras. Traditionally, kundalini yoga is meant to “awaken” the different energies inside each of us and heighten consciousness.

Yin Yoga

Yin yoga is a style in which there’s no flowing from pose to pose. You stay mostly seated on the floor or lying on your back or belly, Fleming says.

It’s more passive and focuses on stretching. And the poses are held longer than in other types of yoga, says Fleming. “This kind of stretching can be good for the joints in a different way than active stretching,” says Fleming.

Yoga Nidra

Yoga nidra is more of a meditation than a pose-filled yoga class. Students lie on their backs (a blanket or bolster can be used to add comfort) as the teacher guides them through focusing on and relaxing different parts of the body. People who practice yoga nidra are encouraged to “let go” and surrender to total relaxation and peace. It can be as relaxing and restorative as actual sleep, says Fleming.

Basic Poses Every Yogi Should Know

The more you practice yoga, the more yoga poses and postures you’ll likely learn. But everyone starts with some of the same basic poses. Learn more about these beginner poses, which can offer big benefits, like easing back pain, stretching your hips, and improving balance.

Everything You Need to Know About Yoga Mats — and Other Yoga Props

There’s a misconception among some that props are designed for beginners or people who “aren’t good at yoga.” That couldn’t be further from the truth. Props are used by newbies and seasoned yogis alike for all sorts of reasons, from comfort to deepening stretches to making a pose safer if you have an injury or limitation, says Carol Krucoff, an instructor certified by the International Association of Yoga Therapists and Yoga Alliance, and the author of the book Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less.

Props can be an equalizer to help make poses accessible to people of all body types, says Krucoff. Some people have shorter arms or a longer torso and a block or a yoga strap can help people get into a pose safely, she says.

Props can also be an important component of class, as in a chair yoga class, in which most (if not all) seated poses are performed in a chair rather than on the floor, says Krucoff.

Yoga for Beginners: What You Should Know Before Your First Class

New to yoga? Here’s what you need to know before you try out a class.

• Check out the class ahead of time. Observe a class and interview the teacher if possible, says Judi Bar, the lead yoga therapist and yoga program manager at Cleveland Clinic Wellness and Preventive Medicine, who is certified by the International Association of Yoga Therapists and Yoga Alliance. Even if the class is labeled beginner, you may want to investigate further, she says. It may be that the class is beginner-level, but not intended to be the first class someone ever takes. “Sometimes beginner classes are designed for younger or fitter people or even people with a little yoga experience,” says Bar. If possible, talk to the instructor or watch a portion or all of the class before you take it.
• Try a slower-moving class or one designed for beginners. Make sure the teacher encourages people to listen to their body. “You should feel supported in just doing what you feel comfortable doing on any given day,” says Bar. You don’t want a class that feels like a competition, especially if you’re a beginner, she says.
• Communicate with the instructor. Introduce yourself to the instructor before class starts and let him or her know it’s your first class. If you have any injuries or chronic conditions, you should let your instructor know that too, says Laskowski. “They have training to help you modify the poses to help prevent injury,” he says.
• Don’t sweat the small stuff. Remember, everyone was a beginner at some point. “It doesn’t have to be complicated; you don’t have to have special clothing or props; it can be a very simple practice,” says Sherwin. “Yoga is about finding peace in the moment,” she adds.

Test Your Knowledge! Yoga Quiz

How much do you know about yoga? Is yoga exercise? Are yoga props just for beginners? Learn more.

How to Find a Yoga Class Near You

There are a few things to keep in mind as you begin your search for a yoga class that fits your schedule and your needs.

• Try to find a studio or class that’s convenient to your home or work, says Bar. “You don’t want getting to yoga class to be a source of stress,” she says.
• An online search could be a good way to see what’s in your area, as well as a way to find out what other people think of the studio, says Stephanie Keach, the owner and founder of Asheville Yoga Center in Asheville, North Carolina, who is certified by Yoga Alliance.
• Observe and try different classes, says Krucoff. There are many, many styles of yoga, and lots of studios allow students to have their first class free, she says.
• Find a community of like-minded people where you feel comfortable and supported, says Krucoff.
• Make sure that the teacher is well-trained and qualified, says Krucoff. Check out the credentials and what kind of training is required at the studio, she suggests. “Having a teacher who is well-trained is important, especially if you have physical limitations or a chronic health condition,” says Krucoff.
• Don’t be afraid to experiment. “Ideally, you should try out a few different teachers and styles,” says Keach.
• Be consistent. Once you find a teacher or class that you love, commit to it, says Keach. “Stick with it and attend class a few times a week,” she says. “That’s when the magic happens!”

Yoga Resources We Love

Favorite Orgs for Essential Yoga Info

Cleveland Clinic Center for Integrative & Lifestyle Medicine School of Yoga

Want to know more about how yoga can help with your specific health needs and conditions? Check out Cleveland Clinic’s School of Yoga at the Center for Integrative & Lifestyle Medicine. You can purchase instructional DVDs to start a yoga practice at home, and find several resources on the benefits of yoga on the center’s website.

Yoga Alliance

Yoga Alliance is a nonprofit professional and trade association that represents the yoga community. Yoga Alliance certifies yoga instructors, as well as yoga schools. The organization also advocates for safe yoga practices and yoga education.

Favorite National Yoga Studios

CorePower Yoga

CorePower Yoga offers yoga classes that provide a high-intensity workout, as well as a retreat for your mind. “We believe in working every muscle and every emotion” is the motto on the brand’s website. Get ready to work and sweat. Studios are open in 23 states and Washington, DC, and classes can be streamed online.

Yoga to the People

Yoga to the People is about yoga for everyone. Yogis of all levels, ages, and backgrounds are welcome, including those who have never taken a class before. Check out their class video channel where you can follow along on an at-home yoga session on YouTube.

YogaWorks

YogaWorks offers beginner-level yoga classes through challenging advanced classes in all different styles of the practice. (Looking for vinyasa, yin yoga, ashtanga, Iyengar, or prenatal yoga? YogaWorks has them all and more.) YogaWorks classes can be streamed online.

Editorial Sources and Fact-Checking

• 2016 Yoga in America Study Conducted by Yoga Journal and Yoga Alliance Reveals Growth and Benefits of the Practice. Yoga Alliance. January 13, 2016.
• Getting to Know the Language of Yoga: 108 Important Sanskrit Terms. Omega. October 10, 2013.
• Park CL, Sharon LY, Finkelstein-Fox, L, et al. Yoga to Promote Physical, Mental, and Spiritual Well-Being: Self-Regulation on and off the Mat. Healing With Spiritual Practices: Proven Techniques for Disorders From Addictions and Anxiety to Cancer and Chronic Pain. 2018.
• Yoga Alliance Helps Defend Yoga in Schools. Yoga Alliance. May 16, 2013.
• Deslippe P. The Swami Circuit: Mapping the Terrain of Early American Yoga. Journal of Yoga Studies. May 1, 2018.
• Zong J, Batalova J. Indian Immigrants in the United States. Migration Policy Institute. October 16, 2020.
• Yoga — Benefits Beyond the Mat. Harvard Health Publishing. September 2021.
• Dutta A, Aruchunan M, Mukherjee A, et al. A Comprehensive Review of Yoga Research in 2020. Journal of Integrative and Complementary Medicine. February 2022.
• Wu Y, et al. Yoga as Antihypertensive Lifestyle Therapy: A Systematic Review and Meta-Analysis. Mayo Clinic Proceedings. March 2019.
• Watts AW, Rydell SA, Eisenberg ME, et al. Yoga’s Potential for Promoting Healthy Eating and Physical Activity Behaviors Among Young Adults: A Mixed-Methods Study. International Journal of Behavioral Nutrition and Physical Activity. May 2018.
• Scientific Research on Yoga.  Yoga Alliance.
• Hunter SD, Laosiripisan J, Elmenshawy A, et al. Effects of Yoga Interventions Practiced in Heated and Thermoneutral Conditions on Endothelium-Dependent Vasodilating: The Bikram Yoga Heart Study. Experimental Physiology. January 2018.
• Fundamentals of Kundalini Yoga. Kundalini Yoga.

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Interesting articles about yoga. About yoga and not only

Anya Zhulanova talks about what yoga is, about yoga of the past and present.

The word “yoga” is derived from the Sanskrit root “yuj”, meaning “to bind”, “connect”, “fasten”, “link”, as well as “direct, focus attention”, “use”, “apply”. It also means union or community. This is the true union of our will with the will of God. As Mahadev Desai says in his preface to Gita Gandhi, “Yoga is the attachment of all the powers of the body, mind and soul to God; it involves the discipline of the intellect, mind, emotions and will; it is a balanced state of mind that enables a person to calmly look for life in all its aspects.

Yoga is one of the six orthodox systems of Indian philosophy. It was verified, coordinated and systematized by Patanjali in his classic work Yoga Sutras, which consists of 185 condensed aphorisms. According to the Indians, everything is permeated with the supreme universal spirit (Paramatma or God), a part of which is the soul of an individual (jivatma). The yoga system got its name because it teaches how the jivatma can connect or enter into communion with the Paramatma and thus achieve liberation (moksha).

One who follows the path of yoga is called a yogi or yogi. (B.K.S. Iyengar “Clarifications of Yoga”)

B.K.S. Iyengar, in the preface to the Yoga Sutras of Patanjali, speaks of yoga as an art, science and philosophy. “Yoga affects all levels of the human being – physical, mental and spiritual. Yoga is a real practical method that allows us to fill our lives with meaning and nobility.”

Yoga is also called wisdom in work or the ability to live in labor, harmony and moderation.

“He is not a yogi who overeats,
and not one who does not eat at all,
and not one who sleeps beyond measure,
and not one who deprives himself of sleep. 9 0003

In food, in rest, be moderate,
be moderate in the performance of actions,
in sleep and in vigilance – thus you will find
yoga that takes away sorrow.

(Bhagavad Gita, VI. 16-17).

In the Katha Upanishad, yoga is described as follows: “When the senses are calmed, when the mind is at rest, when the intellect does not waver, then, as the sages say, the highest stage is reached. This constant control over the senses and the mind is called yoga. Whoever achieves it is freed from delusions” . (B.K.S. Iyengar “Clarifications of Yoga”)

It seems to me that the method of yoga is universal in any era, you just have to accept it sincerely and completely, accept it with all your heart, with an open soul. “Yoga lifts a person above pain and sorrow, giving him the opportunity to live and enjoy life to the fullest. Through the practice of yoga, a lazy body becomes active and energetic. Yoga transforms the mind and brings it into harmony. Yoga helps the body and mind to sound in unison with the very core of the human being – with a soul – and merges them all together. (B.K.S. Iyengar “The Yoga Sutras of Patanjali”).

According to the Vedas, there are four ages (yugas) of the development of the material universes – Satya, Treta, Dvapara and Kali. For each of these yugas, their methods of cultivation are recommended, in accordance with the capabilities of living beings. The method of yoga (as an opportunity for liberation from birth and death in the material worlds) is recommended for Satya Yuga, the necessary quality in order to follow this path is asceticism. In the Kali Yuga, we lost many qualities – asceticism, mercy, the ability to sacrifice. Such great yogis of the past as Vishwamitra, Ashtakvara, Vasistha, Bharata possessed them, they had wonderful siddhis (mystical abilities) acquired in the course of persistent sadhana (constant practice).

Here I would like to give an excerpt from the story of Vasistha and the austerities he underwent. Some texts describe that , once the sage Vasistha, born of the mind of Brahma, worshiped Tara on Mount Nilacala, repeating the mantra of the Savior in the Yoni-mandala of Kamakhya. Thus he remained in meditation for ten thousand years. But Sati, Rescuing from the ocean of samsara, did not show Her Grace. Then Vasistha went to his father, Brahma, in anger. Brahma said: “Listen to what I tell you, my son: You worshiped Tara, the Savior of the worlds, Wisdom, the Existing Knowledge of Truth, wishing to achieve perfection. By Her Grace I create fourteen worlds and create four Vedas in my Lila. Vishnu, full of true Knowledge , preserves the world by worshiping the Vidya of Tara. The supreme [Lord] Hara, who assumes the form of Rudra during the destruction of the universe, destroys it by worshiping Tara.”

Hearing this, Vasistha said that he had worshiped Tara for a thousand years, living on Mount Nilacala and eating sacrificial food, but She never had mercy. Then he, standing on one leg and not taking any food, was in meditation and samadhi and repeated the mantra for another nine thousand years, but he did not see the Grace of the Goddess. Therefore, Vasistha said, he leaves this useless Vidya .

As it is said in the Shiva Samhita, “ Yogi should leave the following: food sour, astringent, spicy, bitter, salt, mustard, food fried in oil, gluttony, idle walking, …, association with women, empty talk, thoughts other than Mokshas (liberations), lies, duality, pride, cruelty to animals, killing them, hostile attitude towards anyone and appropriation of someone else… Having abandoned all false desires and leaving all false attachments of the world, the yogi sees in his own spirit The universal spirit in its true essence” .

So, as we can see, the requirements for yogis are quite strict, and their capabilities surpass even our imagination. Now it all seems incredible to us, fairy tales, myths. We are not able to fulfill severe vows, our mind is constantly distracted, it is unstable, unsteady. According to the Vedas, only one method is suitable for the inhabitants of our era (Kali Yuga), the simplest, but also the most effective, is the chanting of the holy names of God. However, “ the body is a temple of the Spirit, caring for the body and its improvement is a worthy task, which at the same time serves to develop the higher forces of man. Indeed, in an unhealthy and poorly developed body, thought cannot function correctly; such a body cannot to be a worthy instrument of your master – the spirit” . (Ramacharaka “Hatha Yoga. Yogic philosophy of the physical well-being of a person”). As emphasized in the Mundaka Upanishad: “I” cannot be realized without power, mindfulness and purpose. Just as an unbaked earthenware pot dissolves in water, so the body rapidly decomposes. So burn it stubbornly in the fire of yogic discipline, purifying and strengthening it.

The practice of asanas and pranayama, concentration and meditation helps us in the twenty-first century, with the help of regular practice we purify not only our body, but also our mind, our desires, our dreams change. The practice of yoga teaches us to solve problems as they come and forget about them as they are solved; through practice we can reduce or eradicate misperceptions and knowledge, we learn to live in the present. (B.K.S. Iyengar “The Light of Life: Yoga”). The key to everything is regular sadhana. This is emphasized in all the important writings on yoga.

“ The young, the elderly, the elderly, even the sick and decrepit – all will achieve perfection in yoga through constant practice. Success will come to the one who practices, and not the one who does not. Success in yoga cannot be achieved simply by reading the sacred texts. it can be achieved neither by wearing the clothes of a yogi or sannyas (hermit), nor by talking about him. Only in constant practice lies the secret of success. Verily, there is no doubt about it “. (Hatha Yoga Pradipika, ch. 1, verses 64-66).

“ Just as, having mastered the alphabet, you can master all the sciences by continuously studying, so, diligently exercising your body first, you can gain knowledge of the truth (Tattva Jnana), i. e. the true nature of the human soul, identical to the Supreme Spirit, with which it is filled universe” . (“Gheranda Samhita”, ch.1, verse 5).

Thus, the practice of yoga is relevant at the present time, it endows us with deep wisdom, and restraint trains non-attachment. Each person can use yoga as a tool for self-improvement and purification. Yoga can be practiced at any free time, without renouncing your normal life. The light that we gain in the course of practice, we share with our loved ones and relatives, friends and colleagues. The position of the family-student is described in the Shiva Samhita as follows:

“ Let him study away from people, in a secluded place. To maintain decency, he should remain in society, but should not be attached to him with his heart. He should not refuse to perform his professional duty and duties corresponding to his social position; let he performs them, realizing himself as an instrument of God, without thinking about the results. He will succeed by wisely following the method of yoga, that is certain.Remaining in the circle of the family, constantly fulfilling the duty of a family man, a person who has freed himself from merit and shortcomings and curbed his senses will achieve salvation. Neither virtue nor vice affects the family man who practices yoga; he will not be stained even by sin if he has to sin for the sake of humanity.0016 (“Shiva Samhita”, ch. V, 234-238).

Of course, it is difficult for us to follow all the rules and recommendations during practice. It makes one wonder if we can do yoga or if it’s just a waste of time. Arjuna also has doubts in the Bhagavad Gita, but Shri Krishna calms him and supports him:

“Not an ascetic, but rich in faith,
in yoga the heart could not hold,
did not find perfection in it – 900 17 by which way is he walking?

To this question of Arjuna, Shri Krishna answers:

“He, Partha, will not perish either in this world,
or in another world after death,
because no one comes to a bad end, 9 0016
who does good here, my joy! yoga

Or even he will be reborn in the house of ascetics,
, rich in knowledge,
because such a birth, Partha,
is considered very difficult in the world.

Thus, having come into the world, possessing
his Buddhi from the former body,
he will work with great diligence,
now to achieve perfection.

For the merit of previous births
powerfully carry him forward,
because whoever yearns for the knowledge of yoga,
the word – he surpasses Brahman.

By persistent exercise that yogi,
purifying himself from the sins of all,
ascending from birth to birth,
then reaches the highest goal 90 003

Surpasses the yogi of ascetics,
the yogi is higher than that who knows,
the yogi is higher than the doer of sacrifice;
aspire to yoga, Arjuna!”

(“Bhagavad Gita”, VI, 37, 40-46)

Everything you need to know about yoga

Utenyshev Alexey

September 26, 2016

There comes a time in each of our lives when we want to discover something new. In this article, I suggest that you take a closer look at yoga, as the knowledge of something unusual and, of course, unfamiliar, but capable of becoming very important in your life.

Yoga came to us from India, where it appeared more than five thousand years ago. It was not written down in any treatise for many thousands of years, but, despite this, it managed to be preserved in the memory of the devoted students of the ancient sages of India, to whom all knowledge was transmitted personally. The principles of yoga began to be written down only two thousand years ago by a philosopher whose name was Patanjali, many consider him the founder of this ancient Indian philosophy.

The main teaching of this spiritual practice is to find the harmony of your soul and body through physical exercises and meditation. It is believed that the highest level is achieved when a person cognizes samadhi – a peaceful superconscious state of blissful awareness of one’s true nature. This will help you fulfill yourself, see the world from a different perspective, and maybe rethink your whole life. Also, yoga helps to regulate cardiovascular pressure and calms the nervous system, helps to reduce back and neck pain, stabilizes weight and brings a feeling of happiness and peace.

Yoga does not refer to any specific age and is available to absolutely everyone. This practice can be done by people of any fitness level. Everyone can choose their personal type of yoga. Yoga contains eight stages: Yama (teaches you to interact with the world), Niyama (basically teaches you to control your soul and consciousness), Asana (helps to achieve harmony between the mind and body through physical exercises), Pranayama (control over prana, “life energy ”, a way of mastering breathing practices), Pratyahara (control of one’s emotions), Dharana (purposeful concentration of the mind), Dhyana (meditation, thanks to which the highest level of yoga is achieved – samadhi). Also, in addition to the steps, there is yoga for children, pregnant women, people who want to get rid of depression, etc. So you will definitely find the right type of yoga for you.

Now let’s take a closer look at some of them.

1. Children’s yoga – a set of classes that contribute to the harmonious development of children. Maintaining your health and being able to concentrate is very important even at a very young age. Since children perceive the world as a game, yoga classes are held in a playful way. Yoga consists of a set of simple exercises that should be performed for several minutes.
2. Also, there is a type of yoga that promotes weight loss. Here it can be divided into two ways: to lose weight (and just maintain your figure) by mastering special exercises or by performing a special breathing technique.
For example, the breathing technique called Kapalabhati pranayama. The meaning of the name is that this exercise “cleanses” all the organs located near the brain. After completing such a workout, you will need to sit for a couple of minutes in peace, feel peace, focusing on the point between the eyebrows. But be careful: this practice is not recommended: before going to bed, immediately after eating (it is better not to do this immediately after eating, but to wait a couple of hours). If you feel pain in your body, dizziness or nausea while doing Kapalabhati, stop the practice. Perhaps you overdid it. Resume exercise only when these symptoms disappear.
3. There is a special yoga for office workers, which contains six static postures, each of which requires 30 seconds.
4. If you do not sleep well or just want to relax, breathing exercises are for you.

Here is one of them: first you need to sit or lie down. Next, you need to inhale through your nose, counting to ten. Then, while counting to ten, exhale slowly. These exercises should be performed five to ten times. Another deep breathing exercise is 4-7-8 breathing. Place the tip of your tongue behind your upper teeth and exhale. Next, you will need to close your mouth and inhale through your nose, counting to four; hold your breath for a count of seven and then slowly exhale for a count of eight. This exercise must be performed three times.

If you decide to practice yoga, please read the contraindications:

During menstruation, classes are contraindicated due to the technique of performing some postures.