Yoga 101: Frequently Asked Questions, The Health Benefits of Yoga, Eight Different Types of Yoga, and More
By Kaci Baez
Below I have outlined and answered many frequently asked questions about the ancient practice of yoga, which has evolved over the years to encompass numerous forms and become more accessible to people of all ages. Let’s dive in!
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.
Who is practicing yoga?
Yoga is beneficial for everyone across the lifespan, 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 30% are using it to treat and manage pain.
Why should I practice yoga?
All exercise is known to elevate your mood by lowering levels of stress hormones and increasing the production of "feel good" brain chemicals like endorphins. And yoga has been proven to decrease stress, improve longevity, reduce inflammation, increase flexibility and strength, improve brain health, and improve anxiety, depression and PTSD-related symptoms, according to numerous studies.
Neuroimaging has also shown that yoga can lead to an increase in the volume of grey matter in the brain key for mental processes including language, memory, learning and decision-making.
I’m “type A” and always on the go. My brain will not slow down. Can I still practice yoga?
The “always on” high-functioning brain is in a deadline-and-goal-driven state, constantly seeking dopamine-driven achievement.
Yoga has huge benefits for those who might be lacking in dopamine, but it’s the hardest activity for the dopamine deficient or those with ADHD to access; research has indeed shown that yoga increases dopamine.
What are the different types of yoga?
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.
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.
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. 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.
Kundalini Yoga
This is my favorite type of slower-paced and meditative yoga if you are looking for a truly transcendent experience. 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.
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.
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.
Vinyasa Yoga
This popular “flow” style yoga varies in style and 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.
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 evidence indicates that yoga can:
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 pre-existing injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.
Can yoga help with ADHD?
Yes! 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. Yoga is the perfect remedy for sore muscles; there is nothing like a good stretch!
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 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.
In closing, yoga is an amazing activity across the spectrum with numerous benefits, so commit to yourself and your health and get started.
Please consult your doctor for specific health advice.
Additional Source: Yoga Renew Teacher Training Manual
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