Ultimate Guide: Yoga for Beginners

Yoga has exploded onto the 21st century scene in a big way. What was once a practice reserved for Indian Gurus and hippies is now a mainstream staple.

It’s trending everywhere, everyday, and is prescribed by doctors and therapists alike to help relieve stress, lose weight, and cure a multitude of physical and mental ailments.

Want to know how BIG Yoga has become? Check out these insane statistics provided by TheGoodBody

Popularity of Yoga

Attribution TheGoodBody

But what is this magical and often mysterious practice? Where did it come from? Where do I start with a Yoga practice?! 

So many questions! But the most important question is:

Is the hype justified?

We’ve all seen the bikini clad IG Yoga influencers. And the thousands, and I do mean THOUSANDS of Yoga teachers. “Yoga” pants are worn by everyone for every event. Then there’s Yoga with goats. Hot Yoga. There are $10k Bali Yoga retreats to help you “find yourself.” Crystals and Incense galore.

Phew. That’s a lot to process.

So let’s start at the beginning, the very beginning (in Julie Andrews voice).

Let’s go all the way back to the 1st record of Yoga and figure out what this sacred practice is all about.

Beginning of Yoga: Quick history of Yogic roots

1. Pre-Vedic Period (6000 – 2000 BCE)

In 1928 archaeologists discovered seals carved into rocks in the Indus Valley (South Asia). Many scholars attribute the meditative figure to the Hindu god Shiva, the Lord of Yoga.

2. Vedic Period (4500-1200 BCE)

The term “Yoga” was 1st mentioned in the Vedas, Hinduism’s oldest scriptures dating back 5,000 years ago. Primitive forms of Yogic such as meditation, mantras (sacred sounds), breathing techniques and rudimentary postures were introduced. ***note – Buddhism, Jainism, and Sikhism can all trace roots back to Yogic principles***

3. The Upanishads (900-500 BCE)

The Brahmans (priests) and Rishis (mystics) gradually refined Yoga and documented their practices and beliefs in the Upanishads, an expansive text containing over 200 scriptures. The Upanishads include the beloved Bhagavad Gita which is an epic poem between Prince Arjuna and Lord Krishna, the Hindu deity.

In the Gita, Lord Krishna describes 3 paths to enlightenment that anyone can reach through Yoga. Different paths are offered in recognition of diverse personality types: 1. Bhakti Yoga – the path of pure devotion 2. Jnana Yoga – the path of intellect and study 3. Karma Yoga – the path of selfless service

4. Patanjali’s Yoga Sutras (~400 CE)

The great sage Patanjali is known as the father of yoga. Patanjali systematized and organized Yoga into the The Yoga Sutras, which is widely recognized as the authoritative text on Yoga. His work is the foundation for modern Yoga. The Yoga Sutras clearly outlines the sole purpose of Yoga:

Patanjali also presented 8 limbs, or systems of Yoga. The goal being to reach Samadhi, complete union with the Divine:

***note – although the 3rd limb outlines Asanas, there are no specific postures given. It is only in later texts that Patanjali gives instructions on 12 seated meditative postures.***

5. Modern Yoga: How Yoga spread to the West

The advent of ocean travel brought Yogic gurus to the West, starting with Swami Vivekananda.

Swami Vivekananda

Swami Vivekananda was a Hindu monk who sailed to the US in 1893 to speak at the Parliament of Religions in Chicago. Audiences were captivated by his speeches on Yoga and the interconnectedness of all religions.

We are what our thoughts have made us; so take care about what you think. Words are secondary. Thoughts live; They travel far.

Swami Vivekananda

Paramahansa Yogananda

Next came Paramahansa Yogananda, an Indian monk and Yogi in 1920. He embarked on a US speaking tour extolling the benefits of meditation and Kriya Yoga. He was the 1st Indian to be invited to the White House and eventually resided in the US where he wrote the world famous Autobiography of a Yogi.

Realize that enough hidden strength lies within you to overcome all obstacles and temptations. Bring forth that indomitable power and energy.

Paramahansa Yogananda

Indian Immigration ban

America imposed a quota on Indian immigration from 1924-1965. Americans who were now deeply interested in Yoga were forced to travel to India to learn from their Gurus.

Famous Yogis in Modern times

Many more Gurus and Yogis helped spread the acceptance of Yoga in the West. Here are just a few:

Theos Bernard – explorer who returned from India in 1947 and wrote Hatha Yoga: The Report of a Personal Experience.

Indra Devi – 1st Western woman to galvanize housewives all over America to practice Yoga. She opened a Yoga studio in LA and wrote 3 books.

Richard Hittleman – after his travels in India, Richard pioneered Yoga on TV with a focus on the physical, not spiritual.

Maharishi Mahesh – The Beatles famous Indian tour in 1968 started the Transcendental Meditation movement.

B.K.S. Iyengar – Iyengar’s book Light on Yoga has been instrumental to this day for students and teachers alike in understanding anatomical precision in Asanas.

Swami Satchidananda – In 1969, Satchidananda famously opened for the Woodstock festival.

Pattabhi Jois – the physically demanding Ashtanga Yoga is popularized by Jois in 1975.

What is the meaning of “Yoga”?

So what did all these teachers and Gurus travel around the world to tell us about Yoga?

The best place to start to answer this question is to find out what the word “Yoga” directly translates to!

The Etymology of Yoga

The etymology of the Sanskrit noun Yoga योग is “Yui,” which is classically attributed to words like:

“Join, Union, Harness, or Yoke.“

But what exactly are we uniting ourselves to?! Some feel uncomfortable with these nouns due to religious ideology (we talk more about that here).

The yoking in this context refers not only to uniting with God (or the Divine, or your Higher Power), but also to the union that happens within the Self.

Lost and broken parts of ourselves are warmly welcomed back and integrated into wholeness. All that we are is accepted as the outside world becomes dim and the inside world illuminates.

We get a glimpse of our magnificence, which has direct access to the Sacred.

In addition to Yoga’s union with the Divine, Pāṇini, the Indian “father of linguistics,” and other scholars agree that the word “Yoga” also means:

yuj samādhau (“to concentrate”)

At its core, Yoga is all about creating discipline in the mind. All the tools offered in Yoga help us focus, and then refocus back to a singular point.

This is an important distinguishing quality of Yoga. Many find their way to Yoga due to depression or anxiety. Many have experienced trauma, and loss, and are under inordinate amounts of stress.

Habitual ways of thinking tend develop out of pain. We get stuck in patterns that are harmful, and have no idea how to find the way out.

That’s where Yoga steps in and is particularly helpful for the human condition. We are asked to focus on ONE thing.

And while these acts feel very simple and not mighty enough to tackle our heartbreak, I promise you they are. Each time a mental pattern is interrupted in order to concentrate on something as powerful as a Mantra or Mudra, healing happens.

Mysterious and sacred wheels of change have been put into motion. These same Yogic tools that you practice, holy men and householders for literally thousands of years have used to find inner peace.

Is Yoga a religion?

Some Christians struggle with the knowledge that Yoga is a union with the Divine.

“Does that mean I’m yoking myself to a Hindu deity?!
“Am I inviting demonic activity into my life?”
“Is practicing Yoga a sin?”

Many Christians want to do Yoga because of the proven physical and mental health benefits, but are unsure if doing so is wrong.

I’m so sympathetic to this confusion and fear because I was raised in an Evangelical Christian household. I know that no one wants to go against their religion, something that is held so near and dear.

And while it is true that Yoga was developed and refined through the years by Holy men, the roots of Yoga far predate any religion.

It’s also true that the foundation of Yoga is based on Hindu and Buddhist values, which it turns out are pretty universal to all religions. Beautiful ethical standards such as:

Non-violence
Always speaking the truth
Not stealing
Self-less service
Intimate connection to God
Loving thy neighbor

I would invite you to do your own logical research and come to place where you feel comfortable practicing.

Or not.

But please don’t get caught up in the fear mongering and irrational “satanic” arguments put out by many.

Caroline Williams is a Christian Yoga teacher that has spoken candidly about her experience of being a Christian and a Yogi. You might find her words helpful on your path……

Eight Limbs of Yoga

The Father of Yoga, Patanjali, outlined an eightfold path, known as the 8 limbs, for Yogis to follow.

The 8 limbs are intentionally set up sequentially, with each step building on the last.

The first 4 limbs address our “outer world,” or our physical world.
the 5th limb is a bridge from our “outer world” to our “inner world.”
and the last 3 limbs are practiced together and are meditative in nature.

These are moral codes and a means of self-disciple. The intention is that by the 8th limb, Yogis will experience complete union with the Divine.

1. Yamas (the “dont’s”)

Yamas are boundaries that are suggested in order to aid in one’s physical and spiritual development.

Now these are not “rules.”  You are not sinful or bad if you don’t do them. They are simply time tested suggestions to help you on your journey.

All of these “dont’s” are common sense and practical.  All are goals that we as humans probably intend to follow, whether told by an outside influence or not.

All of these Yamas are broken down and discussed from a modern and fun perspective here.

2. Niyamas (the “dos”)

The Do’s of Yoga are really simple and straightforward. Again there’s nothing here that isn’t already encouraged by the major world religions.

The jist of it is this:

Do the right thing.  Be a good person.  Try.  Just try in life.

Sometimes I find the explanation of Yogic terms to be a little dry and hippy dippy. So if you’d like to read a contemporary take on the Niyamas, you can find it here!

3. Asanas (yoga postures)

Ancient Asanas (Yoga poses) looked far different than the acrobatic, fast-paced physical exercises we know today.

Patanjali, the Father of Yoga, gave very direct Asana instructions:

Sthira Sukham Asanam
The meditation posture should be steady and comfortable.
~Yoga Sutras II.46

While no specific posture was directly given in the Yoga Sutras, we know based on the adjectives used: “meditative, motionless, relaxed, comfortable, and steady,” Patanjali was referencing seated postures.

For the seated posture of your choice, the guidance is this:

In subsequent texts, Patanjali outlines 12 seated postures that work best for calming the mind:

Padmasana (lotus)
Virasana (hero)
Bhadrasana (bound angle)
Svastikasana (cross-legged)
Dandasana (staff)
Sopasrayasana (supported)
Paryankasana (couch)
Krauncha-nishadasana (seated heron)
Hastanishadasana (seated elephant)
Ushtranishadasana (seated camel)
Samasansthanasana (evenly balanced)
Sthirasukhasana (any seating posture).

So since we’re supposed to be just sitting here, motionless, yet comfortable, what exactly should we be doing?!

Meditating! Or concentrating. Or breathing.

Literally anything other the continual thinking that causes so much stress and keeps us prisoners of the past, or anxious about the future.

Ah ha.

That is YOGA.

4. Pranayama (breath control)

The 8 limbs are sequenced in such a way to effectively manage our restless tendencies.

Whether you practice a more physical more form of Asana, or simply the seated postures, both help to release the energy that makes the meditative practices that come next difficult.

That’s not to say we still won’t wiggle around with our monkey mind, we most definitely will, but Asana frees a lot of excess energy, particularly that of anxiety.

So after getting comfortable in a seated Asana, Pranayama, or breath control is practiced next. Consciously controlling the breath is a super effective way to bring quickly induce calm and focus.

What does Pranayama mean?

Pranayama प्राणायाम = Control of the breath or expansion of vital life force.

Prana प्राण = life force or vital energy (breath)

Yama यम = extension or control

With purpose, the breath is manipulated in a variety of ways to bring about desired states of being:

calm, energized, focused, balanced, and stress relief.

We use the breath to consciously affect our mental state. Pretty amazing that the respiratory system is the ONLY system in the body that allows us to do that!

Manipulating the breath sends messages to the nervous system actively telling the body it is safe and can relax. All is well. The blood pressure and heart rate go way down.

It’s exactly like how our thoughts are so powerful that they unknowingly send messages directly to the body. And the body reacts.

For example, as women I’m sure we’ve all had the thought:

Oh shit, “I’m alone in an alley with a strange man.“

What happens in your body? Your heart starts racing. Everything inside becomes super focused and ready to run. Your palms sweat.

There is this dance between the body, brain, and breath. And the breath is one of the easiest ways to communicate the messages YOU want relayed.

Special notes from Patanjali on Pranayama

Two interesting things to note from the Yoga Sutras regarding Pranayama are:

1. Patanjali specifically highlights Pranayama as a way, in and of itself, to bring about “higher states of awareness.”
   
   Ok in layman’s terms this means peeling away the layers of crap, and sadness, and damage so that we can truly see our own magnificence. Then we can see how truly close the Creator is to each and every step we take.
   
2. An important part of breath control is holding the breath at different points. Instruction is given to hold the breath at the top of the inhale, or the bottom of the exhale, or both.
   
   Patanjali notes that this hold is purposeful. So purposeful in fact that it can lead us to Samadhi (oneness or complete connection to the Divine).

Want to learn some of these super powerful Pranayamas?

If you want to learn these powerful Pranayama techniques, click here.

5. Pratyahara (withdrawal of the senses)

We are now ready to enter a new stage in our practice. Up until this point, the focus has been external….the do’s and don’t’s, postures and breathing exercises.

We now start the journey inwards.

And the bridge that takes us there is Pratyahara.

Pratyahara is preparation for deeper and deeper levels of meditation. However, the subtle and sacred art of meditation takes some easing into to however:

It is not possible for most of us to move directly from asana to meditation. This requires jumping from the body to the mind, forgetting what lies between. To make this transition, the breath and senses, which link the body and mind, first need to be brought under control and developed properly.

David Frawley

Slowly and with ease, we withdraw our attention away from the outside sensory world that consumes us (sight, smell, taste, hearing, touch), and begin to explore the inside world.

Trying to practice meditation without some degree of Pratyahara is like trying to gather water in a leaky vessel. No matter how much water we bring in, it flows out again. The senses are like holes in the vessel of the mind. Unless they are sealed the mind cannot hold the nectar of truth.

David Frawley

What does Pratyahara mean?

Pratyahara means “weaning away from” or moving towards ourselves instead of being absorbed by the external.

prati = anything external that we bring into ourselves

ahara = against or away

What are the best Pratyahara exercises?

Yoni Mudra

A poignant way to experience Pratyahara is through Yoni Mudra. This Mudra (hand gesture) helps us to tactically understand how much of our attention is facing outward.

For large parts of the day, many of us truly have no idea how we’re actually doing. We don’t know how we feel, or how others and situations are impacting us.

And we become completely disconnected from our bodies.

Yoni Mudra is a way for us to STOP, sit down, and turn our attention to what’s important……US.

What does Yoni Mudra mean?

Yoni = womb or source

Mudra = hand seal or gesture

Other names: Shanmukhi Mudra (or 6 openings)

Yoni Mudra is all about returning to Source. We literally withdraw each and every sense from the outside world and turn inside.

Yoni Mudra has traditionally been compared to a tortoise who withdraws all its limbs to conserve energy and self-protect.

How to do Yoni Mudra

To be guided in a sweet video, click here.

2. Modern practice for Pratyahara

Detach from a sensory experience for a day

An interesting modern twist to Pratyahara is to detach from a chosen sensory experience for a short time throughout the day.

It can be anything you turn to for distraction. It can a habit that you know is addictive and you’d like more control over. Something that if avoided, will bring awareness back to NOW.

Here are some ideas from my own life:

1. Limit TV and social media
2. Don’t eat sugar for a week
3. Turn off the podcast and drive in silence

In detaching from distraction, we stop running away from ourselves.

6. Dharana (concentration)

The next step on our meditative path is Dharana, which will further fine-tune our ability to focus for longer periods of time.

Dharana is the single-point focus on an object.

Dharana is an important tool to have in our tool box. At this stage, our meditative attention span is still quite limited. We focus for a short time.

And then become distracted.

So we then we bring the focus back to our object.

And then we get distracted. And refocus.

Over and over the cycle goes.

Probably for 100 more times.

And that’s ok! That’s all a part of the learning. We are refining this skill. We are building an untrained muscle. And that takes time.

Sometimes a whole lifetime!

Focusing on an object allows the mind to stabilize itself.

What does Dharana mean?

In Dharana, we focus on a single point of contact. It can be an object such as a candle, a sound such as a Mantra, or even the breath. As long as the concentration is maintained, and brought back when the mind wanders, that is Dharana.

Dharana = root is “dhṛ“ (धृ),meaning “to hold, keep, or maintain.”

Dharana

“to confine the mind or fix it in a well-defined space.”

~Yoga Sutras

What is the best Dharana practice?

1. Trataka (Candle gazing)

Trataka, or candle gazing is a surprisingly effective way to build up one’s tolerance to focus.

Traditionally practitioners gaze into the center of the flame without blinking for as long as possible. The eyes start to burn and water a bit.

When it becomes too much, close the eyes but keep the image of the candle in between the eyebrows.

Takeaway

Trataka is a really interesting meditative practice. While is does NOT sound like that much fun to stare into a flame until your eyes burn, it genuinely teaches you!

For me, once I focus my thoughts away from the discomfort in my eyes and into the flame, something mysterious and special does happen.

Like all of the Yogic limbs, Trataka taught me how truly strong I am. And how my insides are made up of pure magic. But I can only see that once I push past the voice in my head telling me to stop.

Again, not talking about pain here.

I’m talking about that voice that we all have that simply does not want to do the exercise. So it focuses on the burning eyes, or tells you to lower your raised arms in Asana, or cuts the breathing practice short.

That voice starts chattering away to distract you. And while we NEVER want to ignore internal cues regarding pain, seated meditative postures almost never put you at risk for injury.

The mind just doesn’t want to sit still!

So I encourage you to focus. And keep focusing in Trataka.

Something special really does happen in that flame.

2. Modern practice for Dharana practice

Walking meditation

Walking meditation is popular nowadays because of its simplicity and practicality. There is no need to to sit down and make a whole thing of it.

You simply incorporate it into your daily routine!

Because in walking meditation everything is your meditation.

While walking, completely focus on act of walking. Your feet hitting the ground. The sound of the bird in the tree. The wind caressing your face.

That’s it!

We don’t need to interrupt our life or do a practice that feels foreign.

We just have to walk.

And here’s a little secret – walking meditation can involve ANYTHING.

Doing the dishes. Driving. Reading bedtime stories. Eating dinner.

It’s all meditation if it’s done with focus and attention.

7. Dhyana (meditation)

Whereas Dharana was the intermittent focus on an object, Dhyana is the uninterrupted flow of concentration on this object.

Dhyana is likened to a musician or professional athlete – TOTAL focus. There is a deep unity without extraneous thoughts or judgement.

Dhyana requires all preparatory limbs to master, particularly Dharana. It is the commitment to sit down and PRACTICE. Dhyana is the reward of continually bring the mind back to concentrate, again and again.

Even if you have to refocus 100 times.

Next time, it will be 50.

Many saints and yogis say that if your mind remains concentrated on one object for at least 12 breaths, you have achieved a state of meditation. If within that 12-breath period, your mind shifts from one object to another object, you are still at the stage of concentration.

Pandit Rajmani Tigunait

At this point in our practice, we are still aware of ourselves as the meditator, and of the object.

What does Dhyana mean?

Dhyana literally means “reflection,” contemplation,” “meditation,” and “profound.”

Dhyana (ध्यान) = dhi = “the mind”; and yana =“moving.”

What is the best Dyhana practice?

1. Japa (Mantra recitation)

It wouldn’t be an overstatement to say that Japa, or Mantra chanting, is life changing. But before we get into why that is….let’s break down some of the logistics.

What is a mantra?

A mantra is a sacred Sanskrit sound. Mantras go back thousands of years and have been used by holy men and meditators alike to aid in focus and connection.

What is the most sacred mantra?

Om!

Om is the holy Mantra most practitioners are familiar with since it is often used to open and close a Yoga practice. You can learn even more about this super special Mantra here.

“Chanting” sounds creepy or cultish, is it?

Chanting simply means repetition. We repeat the Mantra over and over – OM OM OM to aid in concentration.

Not only does constant repetition bring focus, which in and of itself brings tremendous calm, but the Mantra ITSELF works subconsciously to bring freedom and healing.

Why are Mantras so powerful?

Mantras circumvents all our thinking to flow through the nervous system and heart. Japa is a hallowed practice. It is sacred. It works in ways that no one will really understand….much like prayer.

We are a people who love to think. We think all day about everything and anything really. That is what our brain is supposed to do.

It’s natural.

But it’s not helpful!

Overthinking induces so much pain and worry. And pushes us further and further away from ourselves and our connection to the Divine.

How to do Japa?

2. Modern practice for Dhyana practice

Mindfulness Meditation

If Mantra chanting doesn’t interest you, a hugely popular meditation practice that might, is Mindfulness Meditation.

Mindfulness Meditation is all about awareness. One is instructed to watch the thoughts as they float by, like clouds. As the thoughts float by, meditators shouldn’t take interest in any particular thought and try to grab it back.

Simply let it pass.

Observe.

Breathe.

Be in reality. In the here and now.

Just be.

That’s it!

8. Samadhi (complete union with the Divine)

All our efforts up to this point have led up to this glorious moment. Steps 1-7 have been building blocks leading to this one final moment:

Samadhi.

Some say enlightenment. Others call it Nirvana.

In Samadhi, a Yogi wouldn’t know where they stop and the Divine begins. The Ego, The Self is in complete absorption with all that is holy.

In this consecrated state, there is only Love.

There is only oneness.

There is nothing to fear however. Because we don’t “lose” ourselves. Instead we fully become who we actually are. In merging with the sacred, our blinding gloriousness is exposed.

Our magnificence.

If others looked upon us, they’d be breathless.

We are splendid.

Bringing this concept down to earth, Samadhi is pure freedom from the difficulties of our mind. Because I don’t know about you, but freedom from anxiety and low self-esteem sound pretty amazing.

That’s just touching the surface of Samadhi, but that sounds like heaven to me.

What is the best Samadhi practice?

Samadhi is the evolution of the last 3 practices:

Dharana>Dhyana>Samadhi

All 3 are practiced in unison and together are known as Samyama, or integration.

Samadhi is the continuation of our work. The fruit of our daily practice. It is the cumulation of possibly years of practice.

However, it looks no different than any other day.

We sit. We concentrate (Dharana). This unites with meditation (Dhyana). Until one day, Dhyana transforms into Samadhi and we don’t even realize it.

Here is the best description I’ve found on Samadhi:

Samadhi dawns when your mind becomes completely absorbed in the object occupying the space to which you have confined it. In samadhi, the process of concentration, the object of concentration, and the mind that is trying to concentrate or meditate all have become one. The mind is no longer focusing on the object in an objective manner. All that remains in awareness is the content, the essence, of that object. In other words, in samadhi you are aware only of the essence and not of the details. For example, if you have been meditating on the cross, you are no longer aware that it is made of the finest ebony or is covered with gold. All that remains is awareness that it is an object laden with a great sense of sanctity and divinity, that it indicates your relationship with that higher divinity. That feeling is there—that is all. And in that feeling it appears as if the object does not have any form of its own. It is totally devoid of any form. All that remains is pure awareness. That’s called samadhi.

Pandit Rajmani Tigunait

And then the phone rings and we’re jolted from Samadhi back to Dharana!

That’s the beautiful journey, weaving in and out of the limbs. Enjoying every minute.

Scientific Benefits of Yoga

The physical and emotional benefits of Yoga are extensive. Yoga is now a widely encouraged complimentary treatment for numerous medical conditions such as high blood pressure and anxiety.

Let’s look at the scientific studies that have been done proving the efficacy of Yoga and its ability to improve nearly every aspect of life.

Physical

1. Lowers Cortisol

A 2016 study followed 24 women who considered themselves to be under a great deal of emotional distress. After a 3-month Yoga program, the women had significantly lower levels of the stress hormone Cortisol.

2. Reduce Inflammation

A 2015 study with 218 participants followed a group who had a consistent moderate to strenuous Yoga practice and a group who didn’t.

Those with a consistent Yoga practice had lower inflammatory markers.

Regular practice of yoga can protect the individual against inflammatory diseases by favourably altering pro-inflammatory cytokine levels.

NCBI

3. Improves heart health

Numerous studies have been done showing that Yoga reduces blood pressure and pulse rate.

One of the biggest studies involved 113 heart disease patients who participated in a study involving Yoga, dietary changes and stress management.

Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients 

Healthline

4. Cancer symptom management

Here are just a few of the studies showing Yoga’s effectiveness in dealing with not only the physical, but emotional side-effect from Cancer:

Nausea and vomiting from chemotherapy decreased

Less pain & fatigue along with relaxation and acceptance benefits.

Reduced inflammatory markers and fatigue in breast cancer patients

Quality of life and symptoms improved including sleep and spiritual well-being.

Strong beneficial effects on depression, anxiety and distress.

5. Reduces chronic pain

Everything from carpal tunnel to osteoarthritis pain has been studied in the context of pain management through Yoga. In some cases Yoga was even more effective way to reduce pain that traditional medical intervention.

6. Better sleep

After 3-months of Yoga practice, 120 participants in this study increased their melatonin production which led to better sleep.

7. Balance and flexibility improve

There are many notable studies showing how Yoga promotes flexibility and balance. Here are just a few:

26 male college athletes did a 10 week Yoga program and saw “significant improvements” in overall athletic performance, flexibility and balance.

66 elderly patients increased their flexibility nearly 4 times that of their calisthenics counterparts.

8. Improves breathing

The benefits of Pranayama, or breathing exercises are numerous and have been studied at length (find a detailed Ultimate Guide to Pranayama here).

A few of the very tangible benefits are:

287 college students took a 15-week Pranayama & Asana course and had a significant increased their vital capacity (maximum amount of air expelled from the lungs after a maximum inhalation).

50 asthma patients significantly improved their lung function after 12-weeks of Pranayama.

9. Migraine relief

72 patients from a 2007 study found reductions in headache frequency, intensity and pain compared to the control group.

Another study from 2014 showed that Yoga stimulates the Vagus nerve which provides significant relief for migraine sufferers.

Headache frequency and intensity were reduced more in Yoga with conventional care than the conventional care group alone. Furthermore, Yoga therapy enhanced the vagal tone and decreased the sympathetic drive, hence improving the cardiac autonomic balance. Thus, Yoga therapy can be effectively incorporated as an adjuvant therapy in migraine patients.

NCBI

10. Increases strength, decreases fat

More strenuous Yoga sequences such as Sun Salutations have been studied and the 79 participates in one study found the following benefits:

Upper body strength increased

Decrease in body fat

Decrease in BMI

Increased endurance

Weight loss

An even bigger study of 173 people showed similar results. Participants started a 12-week Hatha Yoga routine and had the following benefits:

Cardiorespiratory endurance

Muscular strength

Lower back and hamstring flexibility

Significant improvements in VO2max (max amount of oxygen utilized during intense exercise)

Reduction in resting heart rate

Emotional

1. Reduces stress

25 control studies were conducted in 2015 and showed that Yoga decreases heart rate, blood pressure, cortisol and cytokine expression along with actively making metabolic changes in the brain.

Overall the 25 randomised control studies discussed provide preliminary evidence to suggest that yoga practice leads to better regulation of the sympathetic nervous system and hypothalamic-pituitary-adrenal system, as well as a decrease in depressive and anxious symptoms in a range of populations. 

Science Direct

2. Manages anxiety and depression

131 people participated in this study which measured levels of anxiety and depression after a 10-week Yoga program.

…..stress, anxiety and quality of life scores improved over time.

NIH

Another study looked specifically at 34 women diagnosed with an anxiety disorder. All women participated in a 2-month program showed a significant decrease in anxiety compared with the control group.

The study concluded that Yoga is an effective complementary therapy for medical treatment.

3. Complete relief for some from PTSD

64 women in this 2014 study with Post Traumatic Stress Disorder had symptoms of severe anxiety and fear experienced relief from PTSD after a 10-week Yoga program and 52% no longer met the criteria for PTSD whatsoever.

4. Promoting Mindful Eating

Yoga’s emphasis on mindfulness and awareness has led to advances in the treatment in disordered eating.

In 2010, 54 patients in an outpatient eating disorder treatment center participated in an 8-week study that combined traditional treatment plus yoga.

Compared to the control group, those who also incorporated yoga into their healing had decreased easing disordered symptoms and significantly less preoccupation with food.

Similar results were found for those in treatment for binge eating.

Takeaways

These are just a fraction of the studies validating Yoga’s incredibly positive influence on everything from our moods to the prevention of life threatening diseases.

What I find interesting is that researchers were able to scientifically prove Yoga’s life changing benefits in a matter of weeks or months in most cases.

Pretty cool!

That’s a very little time commitment to see real life benefit.

Types of Yoga

Along with the explosion of Yoga’s popularity in the 21st century, so have the variety of schools of Yoga!

There are more traditional types of Yoga that have been around for thousands of years, and much newer iterations with characteristic twists of each founder.

Why are there different types of Yoga?

Much like the different branches of religion (Christian, Protestant, Episcopalian etc) broke off to create new sectors based off of beliefs and founders, Yoga has also branched off from the original Hatha Yoga.

A variety of options allows students to pick and choose each day how they’d like to practice.

Some like it slow.

Others fast.

Some like unscripted flows.

Others like set sequences.

So while it can feel a little strange to some to “not practice authentic Yoga,” please remember that it’s pretty cool that you can be tailor your practice per your personality, mood, and experience level.

7 Main Schools of Yoga

Hatha Yoga

Hatha Yoga is the generic or blanket term for all other types of Yoga. It is often considered to be slower and more gentle than other strenuous variations of Yoga.

Some consider Hatha Yoga to be a more traditional form of Yoga.

It typically includes holding basic postures for longer periods of time, Pranayama (breathing exercises), and/or meditation.

Ashtanga Yoga

Another traditional form of Yoga is Ashtanga Yoga taught by Sri K. Pattabhi Jois. It is different than most Yogic practices because of how regimented it is.

There are no fancy sequences or funky music playing in the background.

It is formatted into 6 series with specific poses taught in order. If you love routine, Ashtanga Yoga is perfect for you since the exact same Asanas are practiced in the exact same order.

Since this is an intensely physical practice with fixed levels of achievement, Ashtanga Yoga is best practiced in a studio, with a dedicated teacher.

Vinyasa Yoga

Yoga that flows from posture to posture while synchronizing with the breath is Vinyasa Yoga. It is fast paced and is sequenced seamlessly to transition between poses with shorter holds.

Restorative Yoga

In Restorative Yoga, everyone will be laying on their mat, oftentimes supported by bolsters, blankets and blocks so that zero effort is exerted.

This is perhaps the most relaxing form of Yoga, where poses are held for a minimum of 5 minutes to encourage the nervous system to down regulate.

Kundalini Yoga

Yogi Bhajan brought the techniques of Kundalini Yoga to the West in the 1960’s. Kundalini Yoga is centered around Kriyas, which are combinations of postures, Pranayama (breathing exercises), singing, meditation, Mantras (sacred sounds) and Mudras (symbolic gesture).

Kundalini Yoga is the most spiritually centered practice out of all Yoga’s variations. It is a beautiful tradition that allows for a direct experience with the Divine and deeper connection to self.

Iyengar Yoga

B.K.S. Iyengar brought his meticulous, alignment based Yoga to the West in the 1970’s. In order to find this perfect alignment, Iyengar studios are packed full of props to help students achieve proper alignment.

Because of this extensive effort, postures are held for longer periods of time.

Teachers go through rigorous training, which makes Iyengar Yoga perfect for anyone with injuries or illness.

Iyengar Yoga is best learned in a classroom setting with hands on instruction.

Yin Yoga

Many wonder what the difference is between Yin Yoga and Restorative Yoga. They’re similar in that they are both seated or lying down and held for long periods of time.

However Restorative Yoga encourages 100% comfort in postures. Yin Yoga has a different purpose. Yin Yoga actively works out the “kinks” in the body, which may be uncomfortable.

It releases fascia, increases circulation and targets the connective tissue for greater flexibility.

Students are encouraged to stay with the uncomfortableness, physically and emotionally. In doing so, stagnant energy is often released because the student is willing to stay with the feeling, and not run away.

Takeaway

The modernization of Yoga has brought even more variations of Yoga than these 7! The best way to find out which one serves your specific needs is to experiment.

Try different classes. Have fun! See which one you vibe with.

You might be surprised which one you love the most.

Where, When, and How often to practice Yoga?

Now let’s get into the nuts and bolts of practicing Yoga. What is recommended for where, when and how often to practice?

Where to practice?

There are 2 options for practicing Yoga – (1) online (2) or at a Yoga studio.

Which one you prefer depends on a couple of things: personality, beginner vs expert, disposable income and city size.

Personality

Those who are more introverted may lean towards practicing in the comfort of home. Home practice requires zero interaction with others and allows for total focus on self without the comparison trap.

However extroverts may love the social aspect of group classes and feel isolated alone.

Beginner vs Expert

Beginners truly benefit from in-person time at a Yoga studio. It is really tough to fix your own alignment, even with a mirror. Yoga teachers have been trained to look for misalignment that can lead to injury.

It’s also helpful to attend classes with other students who have more experience than you and who you can learn from.

“Expert” level students, meaning students who have practiced for years and years in a classroom setting may benefit from a home practice. At home students can go at their own pace, oftentimes not needing a video to guide them at all.

Disposable Income

Ok here’s a touchy subject in the Yoga world – in person Yoga classes are NOT CHEAP. A single class can cost you anywhere from $15-$30. And if you’d like to have a consistent weekly practice, wow, that really adds up!

Most Yoga studios have yearly class passes, but again, those range from $100-$150. Again….not cheap.

Most practitioners typically supplement occasional in-person classes with online videos because of these prohibitive costs. An online subscription will cost $10-$20/mo for unlimited access.

Keep reading to find out my favorite Yoga subscriptions.

City Size

The size of your city will often depend on the availability of Yoga classes around you. Smaller cities may have 1 or 2 Yoga studios, but the variety of the types of Yoga offered is often limited.

So again, many who are living in smaller cities are left with the at-home practice option, which is totally fine!

Where can I find a Yoga studio or online Yoga classes?

Finding a Yoga class near you

The easiest way to find a good Yoga studio near you is to Google “Yoga near me!”

Done and done!

Most studios are not dedicated to 1 type of Yoga, so if you’re looking for a specific type of Yoga, say a Vinyasa class, just look at their weekly or monthly class schedule online for a Vinyasa class.

Best online Yoga Videos – free or budget friendly options

Full disclosure – I am an introvert, who lived in a small city for most of my life, and absolutely refused to pay $20 for ONE yoga class.

So you can guess where I typically liked to practice….at home!

This made me quite the expert on finding the very best free or cheap Yoga videos.

Through extensive trial and error over the last 15 years (so SO picky!), here are the absolute greatest online Yoga classes I’ve found, start here!

When is the best time to practice Yoga?

First and foremost, there are recommendations for when to practice Yoga. But I’d like to reiterate that the VERY BEST time to practice Yoga……is when you can!

It’s easy to get caught up in rigid rules when you 1st start out with a Yoga practice. So feel free to break free of those shackles right away and simply enjoy Yoga.

Here are some loose recommendations to get you started:

1. Before sunrise – many schools of Yoga suggest that the time before sunrise is sacred and the best way to start the day.

2. On an empty stomach – (food & water) – twisting & even mild inversions get pretty dicey on a full stomach.

3. After a shower – traditionally one should cleanse themselves physically before this sacred practice. Most simply use a wash cloth and wipe their face, arms and feet.

4. Empty the bowels – if possible!

But most importantly, a famous Indian Yogi once said that the best time to practice Yoga is when you need it the most. ❤️

How often should I practice Yoga?

According to CDC guidelines, everyone should be getting 150 minutes a week of moderate exercise (which Yoga is).

So that’s about three to four Yoga classes a week.

Totally doable!

I’ve seen some suggestions encouraging a super disciplined practice everyday. But that’s just not good exercise science.

The body needs time to rest. And some of the repetitive motions in Yoga (think Sun Salutations or Downward Dog) create risk for injury when done too frequently.

So chill! Just kidding.

Practice every other day and bring variety to your routine and you’ll be golden.

Do I need to be a Vegan to practice Yoga?

No! Veganism is NOT a requirement to become a Yoga student.

However sometimes Yogis choose to eliminate meat from their diet in light of a Yogic principle: Ahimsa.

Ahimsa means “do no harm.”

Do no harm to animals, to the planet, or to yourself.

In my Yoga teacher training in India, they were quite adamant about not eating anything dead.

Eating meat is thought to be a stronger barrier to reaching Samadhi (connection to the Divine). For the ancient holy men of India, consuming meat was ethically and morally wrong.

Meat is heavy and hard for the body to digest, making one sluggish, particularly for mediation and Yoga practice.

And we take on the energy of whatever we consume.

So if for example, a cow is terrified, in pain, and anxious at the time of slaughter – all those stress hormones surging through him would pass directly to us.

We ingest all that stress.

But remember – we’re not holy men living in caves! We are considered householders. What is meant by that? We have jobs. We have spouses and kids. Our full-time job is NOT Yoga.

In the West, in modern society, most of us grew up eating meat. So veganism is a DRASTIC change.

So…we do what we can. We have meatless Monday’s. Or don’t have meat for every meal.

And honestly, most Yogis I know go in and out of Vegetarianism/Veganism lifestyles.

Myself included.

And Yoga has never turned me away.

Can I lose weight with Yoga?

Yoga routines that are high intensity and sweat producing have the ability to help people lose weight (ex: Ashtanga, Vinyasa).

However most experts agree that Yoga paired with more cardiovascular exercises such as running and weight lifting are better at not only weight loss, but preventing injury.

Exercises focused primarily on flexibility without strength training leave practitioners wide open to hypermobility issues and repetitive strains.

Not only that, but strength training and running/walking will only enhance a Yoga practice. Asanas (postures) that were once difficult can be held more easily with a little bit of muscle.

Those are all wins for your Yoga practice.

Isn’t Yoga a type of strength training?

Kind of…

Yoga can strengthen muscles in tandem all over the body if held long enough. However your upper limit is your own body weight.

But…

It doesn’t do what strength training does. It doesn’t isolate specific muscles and allow for progressively heavier resistance, which is necessary since the body adapts past a certain point.

And since muscle burns about 15 times as many calories as fat, the more we can increase our weight resistant, the more muscle we’ll gain, and the more weight we’ll lose!

Preventing injury in Yoga

Although Yoga is truly all love and light, there are some basic precautions that should be taken each and every time you step on the Yoga mat.

Because just like in other types of exercises, injuries can happen. And while Yoga has been touted as the CURE for any and all injuries because of its healing and gentle reputation, injuries can happen as a result of Yoga.

A 2016 study in the Orthopaedic Journal of Sports Medicine uncovered that from 2001-2014, US emergency rooms treated 30,000 yoga-related injuries. And injuries nearly doubled from 9.6% to 17%.

Ekkk!

And truthfully some Yoga poses are inherently risky (think inversions, forward folds, backbends), especially when done repetitively or when there’s a preexisting weakness.

Now this information is not to scare you!

Yoga is beautiful and magical. It is everything and more that you’ve heard it is.

But…here are a few things to keep in mind while practicing so that your Yoga practice can live on and on well into old age.

1.Let go of Ego

The intense human desire to “be better than” and compete is…..intense. That desire can be between other students in class or even yourself.

However this is in no way a shame filled statement. There is nothing to feel guilty about. The drive to compete is completely natural and a part of being a human on this earth.

So let’s not let this be ONE more thing we try to “fix” about ourselves.

All that is asked of us is that we are aware of this tendency.

And when we see it creep up, we breathe, and allow it to dissolve.

Other Yoga students will always be “ahead” of us, skill wise. And others will be “behind.”

We’ll always confront the reality that 1 day we make “progress” and the next day is just…..hard.

So we breathe. And let go. And recommit to ENJOY the ebbs and flows of this beautiful practice.

Perfection is boring.

And just remember….everyone else in that Yoga class is just as concerned about THEMSELVES as you are. They’re consumed with their own Ego and comparison.

So in remembering that, it gives you the freedom to focus on YOU!

2. Don’t try to keep up with the teacher

Some injuries happen purely because a student is trying to keep up with the pace of the teacher. Some teachers unfortunately transition way too fast out of 1 pose and into another.

And that’s ok. It happens. But what’s important is that students go at their own pace.

So if you’re practicing in a Yoga studio, going at your own pace looks like missing one or two poses and rejoining the class when you can.

If you’re at home following a video, going at your own pace looks like pausing the video or possibly rewinding to catch up.

No problemo!

And to reiterate the whole Ego thing, we DON’T CARE what others in class are doing or thinking.

Because if you decide to go slower, or take a break, or use props PLEASE understand that you are actually practicing true Yoga. Listening to your body and focusing on internal needs IS Yoga. Not the asanas. Not a rock hard Yoga body. If you just want to “keep up” and get a good workout in without minding the breath, any old aerobic class can do that for you!

3. ANY discomfort….STOP!!!

Notice I said “discomfort” and not “pain.” This is not a practice where we go past our limit or work through the pain.

If we’re practicing true Yoga, we are completely tuned into what our bodies need at all points of the practice. So any signal of discomfort is our early warning message to immediately back off.

If you’ve gotten to the point of actual pain, you’ve gone way too far!

Of course all of us want to make progress in our practice.

And honestly because of that, we’ve all injured ourselves, even the top Yoga teachers. We’re influenced by IG photos and want to prove that we’re “legit Yogis” too and show off our hard work.

I know many Yoga students (and teachers), myself included, who went past their limit, and couldn’t practice for weeks, sometimes months. And many who could NEVER do the pose they were injured in again.

So again….checking the Ego….go nice and slow.

Many teachers who’ve had hours of practice and training have been open about the fact that there are some body parts, or poses, that will never be accessible for them.

Jason Crandell is a famous Yoga teacher who has been open about his notoriously tight hamstrings.

Same Jason.

This is a teacher with thousands of hours practicing and teaching advanced Yoga.

And sometimes parts of the body are tight and “uncooperative” because of emotional factors, not physical. All of us hold grief, sadness and stress in places like the hamstrings and hips.

So gentleness and total care are warranted when practicing Yoga. This body is a multi-faceted living and breathing organism.

And we pledge to be its safe-keeper.

4. Strength Train

As mentioned in the previous section, a great way to prevent injury in Yoga is to complement your practice with strength training.

I know this seems overwhelming, and like you have to exercise 7 days a week to fit everything in.

But let’s make it doable:

Sunday: Yoga (get our mind right for the week)
Monday: Rest (b/c Monday’s are hard!)
Tuesday: Strength Train (with weights)
Wednesday: Rest day/meditate (a MUST)
Thursday: Yoga + Strength Train (20 min each)
Friday: Rest/meditate (and party)
Saturday: Just party

What to wear to Yoga?

1. Whatever is comfortable (Yoga pants NOT required!).

2. No socks (soles of feet need to touch the earth).

3. Some schools of Yoga encourage covering the head with a scarf during meditation.

4. Hair tie – loose hair can be distracting.

5. Close fitting shirt & sports bra – especially in classroom settings so that you’re not continually flashing other students (purely my recommendation).

Equipment needed for Yoga

1. Yoga mat (however not necessary! In India they often practice on lightweight bamboo mats. I’ve often used towels or rugs as well).

2. Blocks – 2 blocks are critical for keeping proper alignment.

3. Strap – not necessary, but nice to have to get deeper into postures.

4. Blanket – great for keeping warm in Savasana.

5. Bolster – used for Restorative Yoga.

Beginner Yoga poses

A good place for beginner Yogis to start is with Sun Salutations, or Surya Namaskar.

Sun Salutations have a set sequence. Each Asana (posture) is done in the exact order every time. First the sequence is done using the right leg, and then the left.

Sun Salutations hit every major pose type:

Backbends
Forward Folds
Downward Dog
Upward Dog
Standing Pose

Sun Salutations build crazy strength and flexibility. Once you can do Sun Salutations for a good 20 minutes you’ll be more than ready for other poses!

Here is the traditional Sun Salutation (Surya Namaskar):

Tips & Tricks

Experiment with pace – go nice and slow at 1st to learn proper alignment and build strength. Then try a faster flow for cardiovascular benefits.

Use blocks on the lunges for a deeper stretch.

Remember the breath! Inhale on pose 2, exhale on pose 3. Continue.

Want to go even deeper with Yoga?

In this Ultimate Guide to Yoga we literally just touched the surface of Yoga. The breadth and width of Yoga is expansive. And Asanas or postures are the tip of this life changing practice.

I was able to take my practice, and my life, to a whole new level when I started incorporating some of the deeper practices of Yoga.

This is not to knock Asanas. Asanas are glorious and help release energy and emotion that is stuck.

Asanas are critical.

That’s precisely why the 8 limbs of Yoga are sequenced the way they are. Asana is practiced BEFORE pranayama and meditation because it’s damn hard to sit still and focus when there’s excess emotional energy that simply needs to be burned away 1st.

But…..

For me with all my anxiety and proclivity to stress….I needed MORE.

And honestly it got to a point where I was doing my Asana practice regularly and teaching, but something was missing.

Life wasn’t bad…..or good. It was just kinda blah. I was tired of doing 1.5 hours of intense Asanas. I had injuries. I was still anxious. And I needed more for the amount of time I was investing.

Does that make sense? Can you relate?!

That’s when went to my 1st Yoga class that weaved Pranayama, Mudra, and Mantra into everything we did.

And I felt BETTER after like…..3 minutes.

Now that’s bang for your buck!