Yoga has been enjoying enormous popularity for several decades; more than a passing fad, it now seems to be a well-established activity even in the Western world. It is widespread at all levels, among men and women, children and the elderly, and is sometimes even taught in schools, as a complementary physical activity.
But what is yoga really? How many types are there? How is it practiced? And, above all, can it really support our well-being? These are just some of the questions that many people, both skeptics and curious, ask about yoga. We try to give some answers in this short introductory guide to yoga.
What is yoga?
The term “yoga” refers to a wide variety of physical, mental and spiritual disciplines and techniques. Most of these, especially those most widespread in the West, derive from the Indian tradition, but there are also those born in the Far East, thanks to Buddhism.
In the West, in most cases, yoga is considered a form of physical exercise based on the assumption of some specific postures, called "asana". However, spiritual and psychological aspects are also alive in many groups and communities that refer to the most ancient and genuine yoga traditions.
The etymology of the word yoga comes from an ancient Sanskrit root, “yuj-”, which means “to unite, to harness, to yoke”. In fact, according to tradition, yoga aims to create harmony and union between body and soul, and to bring them to look in the same direction.
This direction, specifically, is that of inner peace: yoga aims to teach how to live in perfect balance. The balance between extremes is achieved, according to those who practice yoga, with the discipline of feelings and behaviors, with the mean between opposite vices and with the guidance of our most intimate "vital energy".
Beyond the philosophy behind it, however, yoga also has an important physical side. As we have said, in the West, the physical component of yoga is mainly exploited, which is understood as a sort of light sporting activity.
This trend has spread in Europe and the United States since the beginning of the last century, thanks to the teachings of some Eastern masters, the so-called "yogis". Since then, yoga has spread extremely throughout the Western world, and is practiced consistently by tens of millions of people.
How to practice yoga
As for the actual practice of yoga, we must first point out that there are many types. However, if we limit ourselves to modern yoga, that is, the one practiced in the vast majority of cases in the West, we can say that it consists of a particular form of physical exercise, which can sometimes resemble a relaxation technique.
Understood in this way, the purpose of yoga is to support the general state of well-being, both physically and mentally. For this reason too, yoga is often associated with various practices of meditation, relaxation and breathing, sometimes deriving from the same Eastern tradition, sometimes integrated with completely different philosophies.
Usually, a typical modern yoga lesson is made up of different moments: the asana positions, which are used as stretching exercises, are always at the center of the lesson. They are, in general, derived entirely from the Hindu tradition, and serve to stimulate different areas of our body. The passage between the different asanas is regulated by a precise path, depending on the purpose that is proposed.
In addition to asanas, breathing exercises, also known as prana yama, are also very important; yoga tradition in fact considers it essential to acquire correct breathing for the well-being of the body. Finally, there is no shortage of relaxation and stretching exercises, in a supine or prone position, called savasana.
Generally speaking, these types of activities are found in every type of yoga practiced today. Obviously, there may be differences between individual yoga teachers, depending on their personal attitude or the teachings they have received. There are those, for example, who prefer a freer and more relaxed style, and aim to improve flexibility and balance, while other approaches favor a quicker transition between asanas, so as to increase self-control, awareness and coordination.
Types of Yoga: What Are They?
Despite these many individual differences, we can say that there are some types or traditions of yoga that are more widespread and common than others. We can recall, in particular:
- hata (or hatha) yoga. This is the oldest form of yoga. Often, during the lessons, theoretical knowledge on meditation and relaxation is also imparted; despite this, sometimes hata yoga is understood in a purely physical sense, as a sequence of asanas. By regulating one's "hata", or "strength", and controlling one's breathing, those who practice this form of yoga are trying to improve their flexibility, both physical and mental;
- vinyasa yoga. Even more than hatha yoga, vinyasa yoga seeks full control of the mind over the body, through the execution of a series of specific asanas and the harmony between breathing and movements. For this reason, the asanas are performed as in a flow (hence the name “flow yoga”), in a faster way. Therefore, in addition to being a form of relaxation, vinyasa yoga is a real physical workout;
- kundalini yoga. It is a highly spiritual form of yoga, which seeks to release the “kundalini”, the energy of life that is within us. With the right asanas and the practice of meditation, this form of yoga aims to stimulate the different parts of the body where the kundalini is located. In this way, the individual should also learn how to acquire a deeper awareness of himself, working on his negative thoughts and worries;
- jivamukti yoga. Those who practice jivamukti yoga also embrace many religious, ethical and spiritual elements of the Hindu tradition: it is not just a physical training, but a real school of life. It involves, in addition to exercises similar to vinyasa, forms of meditation and reading and real moral teachings;
- antigravity yoga, power yoga, iyengar yoga and similar. These are more modern styles of yoga, and are based almost entirely on physical conditions, leaving out the spiritual component and meditation. This is also why there are more and more courses that offer them. More specifically, antigravity includes exercises taken from other disciplines, such as pilates, while power absorbs many elements of more classic fitness, and iyengar practices the classic asanas with the help of supports, such as wheels, cushions or belts, in addition to the classic mat.
The benefits of yoga for the body and mind
In general, beyond the different typologies, it can be said that modern yoga can bring various psychological and physical benefits. We should not expect miraculous results, of course; however, it is true that some advantages for health and well-being seem to be there.
For example, yoga can have positive effects as a sort of postural gymnastics. Although it was not created for this, yoga, if practiced safely with expert teachers, helps to work on one's posture: especially some asanas can help to keep the shoulders more relaxed and the back straighter, also improving the aesthetic aspect of the posture.
Furthermore, yoga is a low-impact and low-intensity physical exercise; in this, it is very similar to activities such as pilates, stretching or aerobics, and can bring the same benefits. There is no doubt, in fact, that a light physical activity, practiced consistently, has many advantages for the well-being and health of a person. Yoga, in short, can be a good routine physical activity, useful for strengthening our body, both for beginners and experts.
Let's not forget that yoga focuses a lot on breathing, concentration and motor coordination. For this reason, it can be useful, working on these three aspects, especially for growing children, for pregnant women (with due precautions, if supported by expert teachers and after consulting with their doctor), for athletes of any level, but also for those of a certain age who are looking for a light activity that can help deal with tension and aches.
As for the psychic aspect, without a doubt yoga promotes relaxation and can help us deal with the stress that we accumulate every day. An important part of this discipline is dedicated to freeing ourselves as much as possible from negative emotions and thoughts, to embrace instead a more serene mentality, capable of accepting all aspects of life.
This should also promote rest and quality sleep at the end of a hard day at work, but also promote a more peaceful awakening, if yoga is practiced in the morning. Of course, these are all psychophysical benefits that vary depending on the practices, the yoga techniques chosen and the individual.