Veggie Blog

Yoga postures: an introduction

Yoga can build strength and flexibility, help reduce tension and stress, and has a lower risk of injury than many high-impact activities. It does not need any expensive equipment either. So why do more people not try it?

Why do people hesitate?

Some people see yoga as slow, passive or too spiritual to fit into a busy life. Yet many of those who feel worn out by constant outward activity are discovering the appeal of turning inward and getting to know themselves better. Yoga is no longer a niche practice. According to a national survey cited by the US National Center for Complementary and Integrative Health, 15.8% of American adults practiced yoga in 2022, up from 5.0% in 2002.

Where does the word yoga come from?

Yoga comes from the Sanskrit root yuj, which means to join, to yoke or to unite. Through its techniques of posture, breathing and meditation, a person is said to arrive at mental and physical balance, better health and inner peace. It has been described as providing a “work-in” rather than a workout.

What are the main styles?

Yoga has several branches, or paths, and many offshoots. Only some of them center on physical exercise, and the two best known are hatha yoga and kundalini yoga.

Hatha is the most common form in the Western world. It is a slow-paced style that emphasizes controlled breathing and holding different physical poses. Many of the yoga classes you will find in a gym or studio are based on hatha, so it is a good place for beginners to start. You can read more in our post on hatha yoga.

Kundalini yoga was brought to the West in 1969 by Yogi Bhajan. It is more active and combines different kinds of breathing, movement and meditation. It is based on the belief that energy coiled at the base of the spine can be awakened so that it travels upward through different energy centers, known as chakras, until it reaches the head.

What is an asana?

The physical poses of yoga are called asanas. Classical sources describe 84 basic asanas, each coordinated with a particular way of breathing. They range from simple bends and twists to pretzel-like positions that only the most advanced practitioners can do. Together they stretch the muscles and build flexibility, and the breathing helps release tension. Static holds isolate and strengthen particular muscles.

Over the centuries asanas were developed to work the whole body. The aim is a physique that is strong and flexible without being muscle-bound, and a body that feels less tired and a mind that feels calmer. Many teachers say the real value of the postures lies in how they train attention and discipline the mind, even more than in what they do for the muscles.

How do you begin?

The best way is to join a beginner class with a qualified teacher, who can correct your posture and show you how to adapt each pose. Wear comfortable clothes, go slowly and listen to your body. Yoga is generally considered safe for healthy people when it is done properly, but injuries can happen, most often sprains and strains. If you are pregnant, have an injury or a medical condition, or are older, ask your doctor before you start.

To go further, read our posts on what yoga is, basic yoga postures and their variations and the origins of yoga.