Yoga is an ancient practice that’s become widely popular because it offers something for nearly everyone. With so many styles to choose from, it helps to know a little history and be clear about what you want from your practice.
Yoga began in India more than 5,000 years ago as a spiritual discipline. Around 200 BCE, Patanjali organized many of those teachings in the Yoga Sutras and described the Eight Limbs of Yoga, offering a structured path for self-development. Over time, physical postures and breathing practices were added to support the body and mind. In the late 19th and early 20th centuries, yoga traveled to the West, and today it includes a wide variety of styles—from spiritual traditions to fitness-focused practices.
Before you choose a style, think about your goals. Common aims and suitable styles include:
– Stress relief and relaxation: Yin and Restorative yoga calm the nervous system and relax the body.
– Fitness and strength: Power Yoga, Ashtanga, and Vinyasa are dynamic and build muscle and endurance.
– Flexibility and balance: Hatha and Iyengar focus on alignment and held poses to improve mobility.
– Spiritual growth and mindfulness: Kundalini and traditional Hatha often include meditation, chanting, and inward work.
– Healing and recovery: Iyengar and Restorative use props and gentle holds to support recovery.
– Community and social connection: Local studio classes can be a great way to meet like-minded people.
– Discipline and focus: The structured sequences of Ashtanga or the concentration in Vinyasa build mental stamina.
– Experimentation: Try different styles until one feels right—many people mix practices to meet changing needs.
Yoga’s benefits often overlap, and a practice started for one reason can bring unexpected gains in other areas.
Beyond postures, yoga rests on core principles that enrich the practice:
– The Eight Limbs of Yoga serve as a broad guide for ethical living, personal discipline, and self-awareness.
– Pranayama: Breath control practices like Ujjayi, alternate-nostril breathing, and kapalabhati help regulate energy, calm the mind, and deepen focus.
– Asanas: Physical postures develop strength, flexibility, balance, and concentration while supporting bodily health.
– Meditation: Regular meditation builds presence, clarity, and inner calm.
– Mantras and chanting: Sound and repetition can focus the mind and shift emotional states.
– Diet and lifestyle: Nourishing habits and wholesome food support a balanced practice and overall well-being.
A quick look at common yoga styles:
– Hatha: A foundational, gentle practice combining postures, breath work, and meditation. Classes usually include centering, a sequence of poses held for several breaths, and relaxation.
– Vinyasa: Also called “flow” yoga, Vinyasa links breath to continuous movement. Classes can be energetic and vary widely, often ending with a cooldown and rest.
– Ashtanga: A disciplined system of set sequences practiced with synchronized breathing. It’s physically demanding and best for those who enjoy structure and steady progress.
– Kundalini: A spiritually focused practice that uses breath, movement, chanting, and meditation to awaken inner energy and increase awareness.
– Iyengar: Emphasizes precise alignment and uses props to help students find correct form. It’s methodical, with longer holds to refine each posture—helpful for healing and improving posture.
– Bikram/Hot Yoga: Practiced in a heated room; Bikram follows a fixed sequence of 26 postures, while hot yoga may vary. The heat increases sweating and can support flexibility—stay well hydrated.
– Yin: A slow, meditative style that holds passive poses for several minutes to stretch deep connective tissues and encourage stillness.
– Restorative: Uses props to fully support the body in gentle poses held for long periods, promoting deep relaxation and recovery.
Getting started:
Begin with beginner-friendly classes or online lessons, try a few styles, and use props or modifications as needed. Keep an open mind—yoga unfolds over time and isn’t only about physical poses. Practice regularly but gently: consistency builds strength and flexibility, helps calm the mind, and prevents burnout. Small, steady steps lead to lasting progress.
Make yoga part of a broader wellness routine by eating nourishing foods, staying active with cardio or walking, and nurturing your mental health through journaling or social time. Connect with a community for support, celebrate small wins, and allow yourself patience on harder days.
Unfurl your mat, breathe, and start where you are. With time and kindness to yourself, yoga can become a source of balance, growth, and joy.
