Yoga
From my own journey, discovering Yoga was like unlocking a new chapter of peace and clarity. This ancient practice is more than just physical poses — it’s a blend of concentration, deep breathing, and intentional movement that touches both body and mind. When done regular, it can truly promote endurance, build strength, and invite calmness into daily life. I’ve noticed how my flexibility improved and how my sense of well-being became more balanced over time. It’s no surprise that Yoga has become a popular form of exercise around the world. According to a 2017 national survey, one in seven adults in the United States had practiced yoga in the past 12 months—and I’m glad I was one of them.
Types of Yoga
Ashtanga Yoga
Over the years, I’ve explored many forms of Yoga, each one offering a unique journey through body, mind, and breath. I remember trying Ashtanga in my early days—it was a deeply ancient practice, rooted in traditional teachings that became popular in the 1970s. It followed the same poses and precise sequences, where every movement synced with breath.
Bikram Yoga
Then came Bikram, or hot yoga, which I found both intense and refreshing, done in artificially heated rooms at around 105oF with 40% humidity, repeating a set of 26 poses and two structured exercises.
Hatha Yoga
I always recommend Hatha to beginners—it’s a generic term for styles that teaches physical poses with a gentle introduction to the basic concepts.
Iyengar Yoga
For precision, Iyengar was a revelation. It focused on alignment, using helpful props like blocks, blankets, straps, chairs, and bolsters to get each pose just right.
Kripalu Yoga
My more mindful days led me to Kripalu, where you accept and learn from your body; as a student, I learned to find my own rhythm by looking inward, starting with stretches, moving through individual poses, and ending in final relaxation.
Kundalini Yoga
Then there’s Kundalini, a transformative system combining meditation, energy, chanting, singing, asana, and pranayama to reach a specific outcome.
Power Yoga
In the gym, I enjoyed the intensity of Power yoga, developed by practitioners in the 1980s as an active, athletic offshoot of traditional Ashtanga.
Sivananda Yoga
I also connected with the holistic flow of Sivananda, which follows a five–point philosophy: proper breathing, relaxation, diet, exercise, and positive thinking, supported by 12 asanas, Sun Salutations, and Savasana.
Viniyoga
Viniyoga helped me understand form over function, the importance of breath, adaptation, repetition, holding, and the science of sequencing.
Yin Yoga
For deep tissue release, Yin yoga was powerful—passive, held for long periods, targeting deep tissues, ligaments, joints, bones, and fascia.
Prenatal Yoga
During my sister’s pregnancy, I saw how Prenatal yoga was tailored for the pregnant body, helping her regain shape after giving birth and stay healthy through pregnancy.
Restorative Yoga
Finally, my wind-down sessions include Restorative, a relaxing method using simple poses, props, and time to fully sink in without much effort.
Benefits of Yoga That Are Supported by Science
Yoga Improves Flexibility and Balance
Yoga is known for its ability to improve flexibility and balance by stretching muscles. Whether you prefer a moderate or mild style, yoga can greatly improve physical health. A 2019 study found that yoga was particularly effective for older adults aged 65 and above, helping to slow down the natural loss of flexibility as they age.
Yoga Helps with Stress Relief
Studies show that 84% of American adults feel the impact of prolonged stress. A regular yoga practice can help reduce stress levels and improve overall quality of life. In addition to physical poses, practices like meditation, breath work, and auditory rituals such as chanting and sound baths can significantly help relieve stress and ease tension.
Yoga Improves Mental Health
Yoga has been found to be an effective alternative treatment for Major depressive disorder (MDD). A 2017 meta-analysis of 23 interventions found that both movement-based and breathing-based practices could improve depressive symptoms, offering a natural way to manage mental health concerns.
Yoga Will Likely Increase Your Strength
While many think of yoga as just stretching, it can also help build strength. Depending on the class type, yoga asana can be a multimodal exercise, promoting strength-building in both the upper limbs and lower limbs. A 2021 meta-analysis confirmed that yoga is effective for improving strength.
Yoga May Reduce Anxiety
Anxiety is one of the most common mental health disorders in the U.S. Several studies suggest that yoga asana can be an effective alternative treatment for anxiety disorders. Practices like yoga nidra, a body scan meditation, have been shown to reduce anxiety symptoms.
Yoga May Improve Quality of Life
Yoga can greatly enhance quality of life (QOL), which is influenced by factors like relationships, health, and chronic pain. Yoga is often recommended by healthcare professionals to help manage symptoms of chronic illness and injury, offering an individualized approach to improve one’s overall well-being.
Yoga May Boost Immunity
Chronic stress can weaken the immune system, leaving you more susceptible to illness. Regular yoga practice, especially over the long term, has been found to enhance cell-mediated immunity and reduce inflammation, thereby boosting your immune system and helping protect against illness.
Yoga May Improve Cardiovascular Functioning
Pranayama or yogic breathing is shown to improve the functioning of the cardiovascular system. A study published in the Journal of Ayurveda reviewed 1,400 studies and concluded that controlling the pace of breathing helps improve the heart, brain, and lungs, contributing to better cardiovascular health.
Yoga May Help Improve Sleep
Yoga has been proven to improve sleep quality, particularly for those suffering from insomnia. It helps you fall asleep more easily and stay asleep for longer periods. Exercise, along with the mental calming and stress relief provided by yoga, plays a major role in improving your overall sleep.
Yoga May Improve Self-Esteem
Yoga can have a positive effect on self-esteem, particularly for adolescents and young adults struggling with body image issues. Research also shows that yoga can help improve the perceived body image and reduce symptoms of obsession, anxiety, and depression, especially in patients with anorexia nervosa.
Yoga Can Promote Better Posture and Body Awareness
In a world dominated by technology, we often spend too much time sitting hunched over devices. Yoga encourages better posture by improving interoception (the ability to recognize sensations within your body) and brain functioning. A 2020 review of 34 studies found that yoga can help enhance both posture and body awareness.
Yoga Can Help with Burnout
Burnout, characterized by exhaustion and negative effects on health, has been exacerbated by stressful times like the COVID-19 pandemic. A study of hospice workers found that yoga-based meditation significantly reduced burnout, helping people become more attuned to their bodies and able to respond to internal signals more effectively.
Yoga Can Help with Burnout
Burnout, characterized by exhaustion and negative effects on health, has been exacerbated by stressful times like the COVID-19 pandemic. A study of hospice workers found that yoga-based meditation significantly reduced burnout, helping people become more attuned to their bodies and able to respond to internal signals more effectively.
FAQ's
How to begin yoga?
Start with basic poses and breathwork, ideally under the guidance of a trained instructor. Gradually increase the intensity.
What is the aim of yoga?
The aim of yoga is to improve physical health, mental well-being, and achieve a balanced connection between body and mind.
What is the main reason for yoga?
The main reason for practicing yoga is to enhance flexibility, reduce stress, increase strength, and promote overall health.
How many asanas are there in yoga?
The main reason for practicing yoga is to enhance flexibility, reduce stress, increase strength, and promote overall health.