Although yoga began as a spiritual practice in India, it has been embraced by millions of people as a means to improve their physical health and mental wellness, particularly as a way to reduce stress.
In 2022, the Centers for Disease Control and Prevention reported that almost 17% of adults in the United States practiced yoga.
Its name comes from two Sanskrit words, yujir and yuj, meaning “yoking,” “joining,” “coming together” and “connection,” according to the University of Washington’s post on the westernization of yoga. The name reflects its goal of unifying mind, body and spirit.
The National Center for Complementary and Integrative Health compiled data on more than 416 studies, medical reviews and trials. Conclusions from that research indicated that yoga has produced improvements in stress management and quality of life for people coping with health challenges ranging from asthma, to HIV/AIDS, menopause, depression, cancer, arthritis and multiple sclerosis.
As with all forms of exercise, yoga might not be suitable for people in certain age categories or with specific illnesses. Experts and doctors specifically caution some people not to practice Bikram yoga, a form of hot yoga. Before beginning yoga or any exercise, consult with your physician.
People thinking about exploring the practice and benefits of yoga will find that there are styles for various levels of fitness and strength and to accomplish specific goals. The options include:
Hatha Yoga
Hatha yoga is often considered the foundation of many other yoga styles. It typically involves a gentle introduction to the basic postures (asanas) and breathing techniques (pranayama). Hatha classes are generally slower-paced, making them a popular choice for beginners.
A primary benefit of hatha yoga is its focus on building strength, flexibility and balance. Additionally, the emphasis on breathing can help reduce stress and increase mindfulness, promoting overall relaxation.
Vinyasa Yoga
A dynamic flow that links breathing with a fluid sequence of poses is the foundation of vinyasa yoga. Classes often include creative transitions and can vary in intensity.
This style of yoga is known for its cardiovascular benefits, as it can raise the heart rate while improving strength and flexibility. Vinyasa can also be a powerful tool for stress relief, as the continuous movement encourages a meditative state that helps to clear the mind.
Ashtanga Yoga
This style can be suitable for people seeking a more rigorous and structured activity. This practice is physically demanding and often attracts those looking for a challenging workout.
Ashtanga emphasizes strength, endurance and flexibility, which might appeal to individuals seeking to build a strong foundation in their practice. The repetitive nature of the sequences can also foster discipline and focus, enhancing mental clarity.
Bikram Yoga
Bikram yoga occurs in a room that can exceed 100°F with high humidity. Bikram consists of two breathing exercises and 26 specific postures designed to provide a full-body workout.
The heat encourages sweating, which can help detoxify the body and improve circulation. Many practitioners report increased flexibility and muscle tone after participating in Bikram classes, making it a popular choice for those looking to enhance their physical fitness.
Hot yoga includes the risk of heat-related illnesses, dehydration and cardiovascular strain, experts quoted in “Newsweek” warned earlier this year. A cardiologist specifically stated that pregnant women should not practice hot yoga and advised people with kidney disease and diabetes to consult their doctors first.
Yin Yoga
Yin yoga takes a gentler approach, focusing on long-held postures that target the connective tissues, such as ligaments and fascia.
