What is yoga?
While the Western approach usually focuses on a physical (hatha) practice, yoga encompasses a much larger philosophy and way of life. A physical practice is just one of the six branches of yoga:
- Raja Yoga (self control) - Based on the classical or "royal" yoga teachings, the eight limbs of yoga as outlined in the Yoga Sutras by Pantanjali.
- Karma Yoga (selfless service) - Serving others with no expectation of reward or gratitude.
- Jnana Yoga (wisdom) - Learning and improving the mind; a quest for wisdom.
- Bhakti Yoga (devotion) - The path of the heart; love and appreciation for everyone and everything.
- Tantra Yoga (ritual) - Using rituals to experience the sacred in everything.
- Hatha Yoga (physical) - Practicing physical postures (asana), breath work (pranayama) and meditation for better health.
Who can practice yoga?
Anyone. You do not have to be flexible, athletic, young, thin, vegan or fit any other stereotype to practice yoga. Men, women and children of all ages can benefit from a regular yoga practice. While yoga does have spiritual elements, it is open to everyone regardless of religious belief or non-belief.
Those with a wide range of health issues are also able to practice yoga and may find that it helps manage their symptoms. However, it's always best to check with your doctor to see if you have any limitations before you begin your practice.
What are some benefits of practicing yoga?
According to the American Osteopathic Association, the benefits of yoga include increasing your strength and flexibility, balancing your metabolism and losing weight, as well as improving your respiration, circulatory health and athletic performance. Yoga can also lessen chronic pain, help you manage stress, relieve insomnia and help protect you against injury.
Different yoga styles may be geared more toward specific benefits. In addition to asana practice, yoga can also offer benefits through meditation and pranayama (breath work).
What are some popular yoga styles?
All physical practices fall under the category of hatha yoga, but there are several distinct styles available. Yoga studios and gyms may also offer their own blends of practice or just offer a "hatha" class, which may include a mix of styles. Trying various classes will help you find the style that is best for you. Here are some well-established types of yoga:
- Ashtanga - Six set series of dynamic poses, increasing in difficulty. A class typically covers one series (primary, secondary, etc.). There is no variation from the set poses. Fast-paced, athletic.
- Vinyasa or Power Yoga - Similar to Ashtanga, yet without a set series of poses. Teachers design their own dynamic sequence, offering more variation from class to class. Fast-paced, yet easily modified for any level.
- Bikram - A set series of 26 poses, practiced in a hot, humid room (105F degrees). Classes held in the same heated setting, but varying the Bikram series, may be called Hot Yoga instead of Bikram.
- Iyengar - A static practice that focuses on the details of form and alignment. Classes typically include just a few poses, which are held for extended periods.
- Yin Yoga - A slower practice designed to stimulate the connective tissue, ligaments, bones and joints (instead of the muscles). Poses are held for extended periods.
- Restorative Yoga - Sometimes called a yin practice, but different than actual Yin Yoga. A slow, passive practice which uses props to support the body, ideally holding the pose without any muscle involvement. Poses are held for extended periods, often in a dim room with the eyes closed.
What's the best way to start practicing yoga?
Yoga has grown in popularity over the years, making it easy to find classes in local studios and gyms. By taking a local class, you have the benefit of personalized instruction and a chance to meet other people who share your interest. However, you are limited to the classes and teachers available in your area.
Another option is to explore yoga through DVDs, books and magazines (which is how I got started). Today, there are also a wide range of streaming videos, apps and websites that offer classes and instruction for different skill levels.
Choose an approach that is comfortable for you, but don't be afraid to challenge yourself as well. Stepping outside of your comfort zone is an important step toward personal growth.
What if yoga hurts?
Yoga should not hurt. Like any exercise, yoga is challenging. You may "feel the burn" during a difficult pose and be somewhat sore after a challenging practice, but it should be uncomfortable in a healthy, working-your-muscles sort of way. If any pose causes pain, do not do it. Ask a yoga teacher to help you find a modification that will make the pose more accessible for your body or skip the pose altogether.
If you take a class where you feel pressured to push beyond your limits, or do anything that makes you feel unsafe, it's time to find a new class. A core principle of yoga involves listening to your body and finding your edge. Only you can know how far you can safely go in your own practice.
Remember that you are your own best teacher. In any yoga practice, you always have the option of resting in child's pose, or downward facing dog, whenever you need some time to steady your breathing. The best way to practice yoga is to be kind to yourself.
