Yoga 101 Everything You Need To Know about This Ancient Practice

Yoga is an ancient activity that involves physical movements and poses, breathing techniques, meditation, and sometimes other spiritual activities. The word yoga is a Sanskrit term that means to unite or yoke and comes from the root word “yuj,” which implies uniting one’s soul to the universe. Today, people use yoga to connect their mind, body, and spirt and to improve their health and fitness.1

People of all body types and fitness levels can practice yoga. You also don’t need to be extremely flexible to start yoga. Instead, yoga is meant to increase your flexibility and range of motion and is ideal for people who want to improve their functional movements.2

There are many types of yoga, each utilizing different techniques and poses and appealing to various preferences and goals. Research has shown that practicing yoga can offer several health benefits; however, there are a few safety tips to keep in mind to prevent injury.

Types of Yoga

There are many different types of yoga, and each varies in terms of intensity, style, and focus. If you are new to yoga, it can help to know what is available to you, especially if the studio you are considering offers multiple styles of yoga. Here is a brief overview of 13 types of yoga most commonly offered:3

• • Acro yoga: During acro yoga, you move through traditional yoga poses like downward dog, but with a partner. One partner acts as the base and the other as the flyer (along with a spotter). This type of yoga is often practiced by couples to build communication skills and promote intimacy.
  • Aerial yoga: As a relatively new type of yoga, this practice involves combining traditional yoga poses with the support of a strong, silky hammock that hangs from the ceiling. Aerial yoga is particularly useful for people who want to do inversions (poses in which the head is lower than the heart) but cannot do them on their own.
  • Ashtanga yoga: In Ashtanga yoga, you move through six series of specific poses that are taught in order. Typically, you do not move on to the next pose until you have mastered the one before it. This type of yoga is a very physical flow-style yoga that contains spiritual elements.
  • Bikram yoga: As a form of hot yoga, Bikram yoga takes place in a room that is 105 degrees Fahrenheit with 40% humidity. Typically, the class consists of a series of 26 poses performed in the same order and lasts about 90 minutes along with two breathing exercises. Other versions of hot yoga may vary from this regimen.

• Hatha yoga: Originally designed to balance opposing forces, like the sun and the moon, Hatha yoga has become a catch-all term and is often promoted as beginner-friendly. However, Hatha is not only for beginners and can be a challenging practice. Classes include a mix of asana (poses), pranayama (breathing exercises), and meditation and may be geared toward beginners.
• Iyengar yoga: Developed in India, this type of yoga became popular in the United States in the 1970s. It usually involves the use of props like chairs, walls, and benches, as well as straps, blocks, and bolsters, and is ideal for older adults who may need more support.
• Kundalini yoga: This type of yoga aims to decrease stress and reduce negative thinking. During class, you can expect to chant, sing, meditate, and perform a series of poses paired with breathwork and chanting. Many people who practice this form of yoga also wear white, which is believed to deflect negativity.
• Power yoga: A more active form of yoga, power yoga is often done at a faster pace than other styles of yoga and helps keep your brain engaged and focused. People who want a more physical workout and a less spiritual practice usually gravitate toward power yoga.
• Prenatal yoga: Designed with a pregnant person in mind, prenatal yoga focuses on easing pains often associated with pregnancy, like low back pain.
• Restorative yoga: This type of yoga emphasizes stretching and is meant to allow your body to release tension and relax. A class might include five or six relaxing poses as well as props like bolsters, blocks, blankets, or pillows so you can stay in the poses for five minutes or longer.
• Sivananda yoga: This gentle and relaxing approach to yoga is a type of Hatha yoga that typically starts with the corpse pose (lying flat on your back). From there, you will move into breathing exercises, sun salutations (warm-up poses that prepare your body), and then 12 basic poses. It also contains some spiritual elements.
• Vinyasa yoga: Also called flow yoga or vinyasa flow, this type of yoga is extremely popular and ideal for beginners. During this practice, you will synchronize your movements with your breath in a continuous rhythmic flow.
• Yin yoga: This type of yoga moves at a slower pace with poses held for one to five minutes depending on your capabilities. Yin yoga increases circulation, improves flexibility, and targets your body’s connective tissues. Most of the movements target the hips, thighs, and lower back.

Benefits of Yoga

Yoga offers several health benefits, especially with consistent practice. Research shows yoga can reduce pain, improve flexibility, and promote better movement. The mind-body practice can also boost your mood and support weight management.

Promotes Flexibility and Balance

Yoga often involves a combination of movement, stretching, and deep breathing, which helps expand your range of motion. This can improve your flexibility and in some cases, your balance. The practice may also improve athletic performance in other sports and activities.2

Reduces Pain

One study found that consistently practicing yoga, using proper form, can help alleviate low back pain. However, it is unclear if it may improve other types of pain.4 Also, some evidence shows yoga may reduce the frequency and duration of headaches.5

Boosts Mood

Practicing yoga can positively affect your mental health. One study found that yoga can help reduce symptoms of depression. Another study found the practice significantly reduces stress and anxiety.67

Supports Weight Management

There is some evidence that yoga may be a beneficial tool for weight management. One study on 60 women with overweight or obesity had some women practice yoga twice a week for 12 weeks, while another group took cooking and nutrition classes geared toward weight loss.8

After six months, the researchers found the yoga group had higher weight loss, experienced more mindfulness and self-compassion, and were better able to handle distress than the cooking group. The women in the yoga group also reported high rates of satisfaction and adherence to the yoga program.8

Sample Poses

If you are new to yoga, it can help to familiarize yourself with a few poses commonly used in yoga. You can practice many of these poses at home. However, each pose comes with several variations. If you need modifications, a certified yoga instructor can help you make adjustments where needed.

Cat-Cow Pose

The cat-cow pose is a stretch that involves the entire spine. It can help improve your spine’s flexibility and prepare you for other movements.9 Here’s how to do the cat-cow pose:

1. Start on your hands and knees on a mat with your spine neutral and your eyes facing the mat below you.
2. Make sure your knees are positioned directly below your hips.
3. Inhale and lift your chest toward the ceiling, allowing your belly to sink toward the floor. Look to the sky.
4. Exhale, shifting your spine and neck into a C-curve, and look down toward the mat.
5. Repeat five to 10 times.

Downward-Facing Dog

If you want to increase flexibility and strength, try downward-facing dog. This pose stretches your hamstrings, calves, and shoulders while also strengthening your core. Research shows this stretch specifically targets your external obliques, which help stabilize your back.10 Here’s how to do the downward-facing dog:

1. Start on all fours and place your palms shoulder-width apart on the mat in front of you. Spread your fingers wide for support.
2. Tuck your toes and, as you exhale, push up and straighten your legs so that your body makes a 90-degree angle facing the mat.
3. Bring your heels to the ground, keeping a slight bend in your knees. Elongate your spine by pushing your tailbone back and pulling in your belly. Allow your body to settle into the stretch.
4. Hold for five to 10 breaths.
5. Pedal your feet by bending one knee and then the other to further stretch your hamstrings, calves, and feet.

Child’s Pose

Child’s pose is a gentle stretch for your back, hips, and thighs and is one of the most common resting postures in yoga. It can be useful in relieving back pain and allowing your body to stretch at a gentle pace.11 Here’s how to do child’s pose:

1. Start on your hands and knees, with your knees spread wide and your feet close together.
2. Sit your bottom back on your heels as your head moves down toward the mat in front of you.
3. Stretch your arms out in front of you.
4. Allow your head to gently rest on the mat, if you are able.
5. Take long, slow breaths and relax your body.

How To Get Started With Yoga

There are very few items you need to practice yoga. While you don’t necessarily need a yoga mat, having a mat can help provide stability, cushion your joints, and set a defined space for your flow. Yoga mats are available in a wide range of designs, support levels, and prices. If you’re not ready to buy your own mat yet, many yoga studios will provide mats for their participants for a small fee.

Almost any clothing is also acceptable for yoga practice. However, you may want to choose comfortable clothing that does not restrict your movement and will wick sweat away from your body. Also, bring a water bottle and possibly a towel to class, especially if you’re participating in Bikram or hot yoga.12

If you are a beginner, look for a beginner-level class. In these classes, the instructor will explain basic poses, allow you to go at your own pace, and offer modifications for moves you may be unable to do at first. Higher-level classes may move faster and experiment with more complex poses.

It’s important to find a studio where you feel comfortable to ask questions and make mistakes as you progress through your yoga journey. If you prefer, you can also try a few online classes at home. The disadvantage is that you will not have the instructor there to ensure you’re using the correct form.

If you choose to attend an in-person class, remember to be mindful of other participants and respectful of traditional yoga practices. Many yoga studios ask that you remove your shoes, silence your phone, and limit your talking or other disruptive behaviors. If the class you selected incorporates meditation, breathwork, or intention-setting (sankalpa), make sure you are open to these practices.

Tips for Safe Yoga Practice

The benefits of yoga outweigh the risks. However, you can still get injured practicing yoga, especially if you do not perform the movements correctly or you push your body beyond its limits.13

The most common yoga injuries include repetitive injuries as well as muscle strains, sprains, and torn ligaments. Here are some tips for preventing injury while practicing yoga:13

• Ask a healthcare provider if yoga is an appropriate form of exercise for your age and fitness level before getting started.
• Consider your fitness level, medical conditions, and goals to determine which type of yoga is best for you.
• Start slow and work with a certified yoga instructor to ensure you are performing the movements correctly and not putting your body at risk for injury.
• Choose a class that aligns with your skill level. For instance, stick to beginner classes if this is your first time trying yoga.
• Know your body’s limits and do not push it beyond what you can handle. If you feel any sharp pain during practice, exit the pose carefully and rest.
• Pay attention to your hydration and drink plenty of water, especially if you’re participating in Bikram or hot yoga.

A Quick Review

Yoga is an ancient practice that often combines poses, breathing techniques, and meditation. Today, there are many different types of yoga each with their own level of intensity, focus, and style making it an extremely accessible discipline for people of all ages, body types, and fitness levels. Those who practice yoga consistently often experience improved mood, flexibility, and balance as well as decreased pain. If you are considering yoga, talk with a healthcare provider to determine if it is right for you.