Yoga 101: Frequently Asked Questions, The Health Benefits of Yoga, Different Types of Yoga, and More

Welcome! In the coming weeks and months, I will be diving deep into yoga on my blog and on social media and answering frequently asked questions as I complete my Yoga Alliance Certified-200 hour yoga teacher training. To help me become a better yoga teacher and practitioner, I am extensively researching and sharing an abundance of information and content on this fascinating topic. I am also getting my Barre teacher certification at the same time, because I am known for my love of multitasking. Why do one thing at a time, when you can do *many* things?

I personally have been practicing yoga for twenty years now, which not uncoincidentally is the same amount of time I worked in extremely demanding and high stress marketing and PR jobs, including at the global executive level. When I was managing large teams, I would often joke in meetings that I was getting ready to “run away to an ashram” to do yoga and meditate. And now, I am sort of making good on that promise (although I am not running away). 

Below I have outlined and answered many frequently asked questions about yoga. Let’s dive in!

Who is practicing yoga?

Yoga is beneficial for all ages, including children, with about 8% of children practicing. According to a recent survey by the CDC, around 1 in 6 people practice yoga, with women and younger individuals more inclined to practice then men or older populations. About 80% of people are practicing to improve their health, and about 30% are using it to treat and manage pain.

Why should I practice yoga?

There are countless benefits to yoga, if you are able to access it and actually commit to the practice; showing up for yourself and committing is always the hardest part. I believe that the greatest barrier to accessing yoga is both good and bad stress, which is ironic since the greatest benefit of yoga is stress release. When stress becomes so overwhelming, the mind becomes immobilized and unable to focus or shut off; it feels like you simply can’t take on one more thing. Just showing up and practicing yoga is the hardest part; for years recently I experienced barriers to my practice. 

I’m “type A,” super busy, stressed, and always on the go. My anxiety-driven brain will not slow down. Can I still practice yoga?

Yes! I would say that yoga is the number one most challenging activity for the “type As” or anyone like me who might have an “overactive” brain that does not like to slow down and do one thing at a time or for extreme endurance athletes. The “always on” brain is in a deadline-and-goal-driven state constantly seeking dopamine-driven achievement. 

TIP: You have to schedule yoga into your daily and weekly calendar. Better yet: set achievable goals for your fitness. If I do not schedule my fitness classes and practices, they won’t happen. I literally plan every single workout and put them on my calendar, as this is the best way for the super stressed, anxious, and/or busy individual to fit in fitness and yoga.

What is yoga? 

According to Mirriam-Webster, yoga is both a Hindu theistic philosophy teaching the suppression of all activity of body, mind, and will in order that the self may realize its distinction from them and attain liberation and a system of physical postures, breathing techniques, and sometimes meditation but often practiced independently, especially in Western cultures to promote physical and emotional well-being. Yoga is also extremely broad in scope, definition, interpretation, and history. This ancient practice has changed the most over the past thirty years, and encompasses eight different forms, including the more modern forms of yoga like hot yoga. According to a national survey, the percentage of U.S. adults who practiced yoga increased from five percent in 2002 to sixteen percent in 2022.

What are the different types of yoga?

1. Ashtanga Yoga
   
   Ashtanga yoga was introduced to the West in the 1970's by yogi Pattabhi Jois. Ashtanga is a rigorous form of yoga with a specific sequence of poses meant to challenge the mind, body, and soul and generate a deeper connection to the self. 

   Ashtanga classes are similar to vinyasa-style classes, however, Ashtanga is stricter and classes don’t use props, modifications, or music. The classes follow the same sequence in the same order, with the intent being to link every movement with breath. Due to its inflexibility, lack of variety, and absence of music, this is definitely my least favorite style of yoga. The beauty of yoga, however, is that there is something for everyone and many people love and benefit from this form of yoga. It’s all about exploring the different types of this practice and finding what works for you. 
   

2. Hatha Yoga 

   Rooted in yogic philosophy and meditation dating back thousands of years, this common form of yoga encompasses all other styles of yoga and is gentler with more basic poses (asanas). In Hatha Yoga's original teachings, the practice was meant to achieve a meditative state of oneness with the self and with a higher power through breath and asanas. 
   
   
   

3. Hot Yoga 
   
   This is a modern form of yoga in rooms heated to 100 degrees Fahrenheit or greater and is similar to a vinyasa flow class. Hot yoga and vinyasa yoga are my two favorite and most-practiced forms of yoga. The hot yoga class concept was first introduced by Bikram Choudhury in the 1970s as Bikram Yoga. I took hundreds of Bikram Yoga classes, including multiple “30 classes in 30 days,” in the past but do not wish to associate myself with the specific Bikram style of yoga anymore as I am horrified by the toxic abuse and sexual harassment allegations this man has been accused of. Just watch the Netflix documentary Bikram: Yogi, Guru, Predator and see what I mean. I also do not like how bright, strict, and lacking in music the classes are and how the Bikram instructors always seemed kind of angry and mean in the hundreds of classes I took. There are many newer hot yoga studios that offer a more flexible, fun, empathetic, and musical experience that you can benefit from. 

   Please note: It is very important to take health precautions with this type of class due to the effect of heat on the body and to stay hydrated and listen to your body. Consult with your doctor if you have medical conditions that could make you overheat before going in a hot room.
   
   

4. Kundalini Yoga 

   
   This is my favorite type of slower-paced and meditative yoga if you are looking for a truly transcendent experience. I have taken some incredibly transformative kundalini yoga workshops that have elevated my practice to a completely different level in terms of calmness and inner connection that I have yet to achieve in a different style of yoga class. Meaning “coiled snake,” these slower and more relaxed classes are meant to increase calmness, flexibility, and mental clarity. The goal of this practice is to ‘uncoil’ through a series of poses, pranayama, sounds, and meditation.
   
   

5. Iyengar Yoga

   
   Iyengar yoga was founded by B.K.S. Iyengar, one of the key figures of yoga during the 20th century. Iyengar classes focus on the use of props and teaching cues to achieve proper alignment. These classes are typically slower and the poses are held for longer.
   
   

6. Restorative Yoga 
   
   This calm, gentle, and healing style of yoga is based on the teaching of Iyengar and was first introduced in the 1970’s by Judith Lasater, a yoga teacher who was a student of Iyengar. Restorative yoga is slower paced, uses props, and is meant to help individuals overcome injury and illness. This type of class is excellent for extreme endurance athletes as well. 
   
   
   

7. Vinyasa Yoga 

   
   This popular “flow” style yoga varies in structure and is more flexible and fluid than other forms of yoga. This style is a bit faster and focuses on breathing techniques to aid the posture transitions. Classes are more rythmic and use music and some optional props.
   
   
   

8. Yin Yoga 

   
   A slower and more meditative style of yoga, Yin Yoga is rooted in Taoist philosophy from the Yin-Yang symbol which represents the feminine side. In these classes, poses are held for longer in order to target the deeper tissues in our body, sometimes for up to five minutes. In Yin Yoga philosophy, it’s believed that by releasing our tissues in this way, we can improve and remove blocked Chi or energy in our body.
   
   

What are the health benefits of yoga?

According to the National Institutes of Health (NIH), clinical research-based scientific evidence indicates that yoga can:

• Relieve stress and help improve mental and emotional health, anxiety, depression, sleep, and general wellness

• Relieve neck pain, migraine or tension-type headaches, and pain associated with knee osteoarthritis and lower-back pain

• Help people lose weight

• Help people quit smoking

• Help relieve menopause and perimenopause symptoms

• Help people with chronic diseases like cancer or complex PTSD manage their symptoms and improve their quality of life
  

Per the NIH, pregnant women, older adults, and people with health conditions should talk with their health care providers and the yoga instructor about their individual needs. They may need to avoid or modify some yoga poses and practices. Some of the health conditions that may call for modifications in yoga include preexisting injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.

Can yoga help with ADHD?

Yes! So can music. Which is why I love musical fitness. Yoga has immense benefits for those who might be lacking in dopamine, however, it’s the hardest activity for the dopamine deficient or those with ADHD to access.

Research indicates that yoga improves attention, increases dopamine (which is needed in ADHD), and has been shown to play a role in reducing the symptoms associated with the inattentive and hyperactive-impulsive forms of attention-deficit/hyperactivity disorder (ADHD) in both children and adults. Regularly practicing yoga can strengthen the prefrontal cortex, a part of the brain that may be smaller in some people with ADHD. 

I’m not flexible. Can I do yoga?

Yes! Anyone can do yoga, and the point of yoga is to go at your own pace and listen to your body in order to increase flexibility and mental clarity. There is no assumed level of fitness when it comes to yoga; yoga is for everyone. However, it is important to listen to your body and be mindful of injuries or limitations when practicing. My life philosophy: If something does not feel right, don’t do it.

Yoga is the perfect remedy for sore muscles; there is nothing like a good stretch! Always let the yoga instructor know if you have any injuries or physical limitations and request modifications for poses that are not comfortable for you. Some people spend half the class in child’s pose, and there is nothing wrong with that! Always do what feels right to you in the moment. Yoga is not an extreme endurance sport, it’s the antidote to the overburdened body and mind.

How do I get started with yoga?

Just show up! You can try an abundance of free online classes and many community yoga centers and studios offer free drop-in, community, or beginner classes. If you are new to the practice, I would especially suggest attending a physical class so that you can benefit from the guidance of a teacher in person. Don’t forget to plan your fitness and wellness activities ahead of time and schedule your self-care!

In closing, yoga is an amazing activity across the spectrum with numerous benefits, so commit to yourself and your health and get started!

Additional reference: Yoga Renew, Yoga Alliance Certified Teacher Training Manual

The information contained in this article is not meant to substitute actual medical advice. Please consult your medical doctor for personalized medical advice.

About Kaci

Kaci is a yoga and barre teacher in training and a health and wellness writer, freelance marketing consultant, and all around wellness enthusiast based in Austin, Texas, who enjoys wearing shiny pants and applying face oils. Kaci has twenty years of experience in marketing and communications across sectors, including in global health, scientific research, and higher education communications, and is a trained journalist.