Yoga - A Beginner's Guide

Andrew Bodden
Apr 22, 2016
3 min read

Beginners guide to yoga for health and wellbeing

What is yoga?

The word yoga comes from Sanskrit, an ancient Indian language. It is a derivation of the word yuj, which means yoking, as in a team of oxen. In contemporary practice, it is often interpreted as meaning union. The purpose of Yoga is to unit the mind, body, and spirit.

Most modern yoga practices rely heavily on the Yoga Sutras of Patanjali, a series of aphorisms written c. 250 CE, as the basis for their philosophies. Patanjali classifies asana as one of the eight "limbs" of yoga, many of which are more concerned with mental and spiritual well-being than the physical act itself.

Many people think that yoga is just about stretching and poses. But while this aspect is certainly involved, yoga is really about creating balance in the body through developing both strength and flexibility in mind a swell as body. This is done through the combination of poses or postures with proper breathing and mindfulness, each of which has specific physical benefits.

What are the health benefits of Yoga?

Numerous scientific trials of varying quality have been published on yoga. While there's scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance. Evidence suggests that regular yoga practice is beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain – depression and stress to name but a few.

Does Yoga contribute towards my 150 minutes of daily activity?

Most forms of yoga are not strenuous enough to count towards your recommended 150 minutes of moderate activity. Yoga does however count as a strengthening exercise, and at least two sessions a week will help you meet the recommended guideline on muscle-strengthening activities.

Can yoga help with arthritis?

Yoga is popular with people with arthritis for its gentle way of promoting flexibility and strength. Some research suggests yoga can reduce pain and mobility problems in people with knee osteoarthritis. However, some yoga moves aren't suitable for people with the condition. Find a teacher who understands arthritis and can adapt movements for individual needs, especially if you have replacement joints. If you do suffer from Arthritis or any medical condition then make sure you consult your doctor before undertaking yoga.

Am I too old for yoga?

Definitely not. There is no age limit for yoga. People often start yoga in their 70s, and many say they wish they had started sooner. There are yoga classes for every age group. Yoga is a form of exercise that can be enjoyed from childhood to your later years.

Yoga can improve health and wellbeing for all ages

Do I have to be fit to do yoga?

Not necessarily, there are different styles of yoga which are more intense than others, you can join a class that's suitable for your fitness level. For example, to join a mixed ability yoga class, you need to be able to get up and down from the floor. Some yoga classes are chair-based.

Don't I need to be flexible to do yoga?

Not necessarily. Yoga will improve your flexibility and help you go beyond your normal range of motion, which may make performing your daily activities easier.

Can I injure myself doing yoga?

Yes, however, Yoga-related injuries are very uncommon. Certain injuries can be caused by repetitive strain or overstretching. But yoga is the same as any other exercise discipline. It is perfectly safe if it is respected and taught properly by people who understand it and have experience. Learning from a qualified yoga teacher and choosing a class appropriate for your level will help you remain injury-free.

What style of yoga should I do?

There are many different styles of yoga, such as Ashtanga, Iyengar and Sivananda. Some styles are more vigorous than others. Some may have a different area of emphasis, such as posture or breathing. Many yoga teachers develop their own practice by studying more than one style. No style is necessarily better or more authentic than any other. The key is to choose a class appropriate for your fitness level.

What type of class should I look out for?

Classes can vary in duration, but typically last between 45 minutes to 1 hour and 30 minutes. A longer class will give you more time for learning breathing and relaxation techniques, and will give the teacher time to work with your individual ability. It's worth speaking to a teacher about their approach before you sign up for a class.

Where can I find a yoga class?

No specific qualifications are required to teach yoga in the UK. However, it is generally accepted that teachers need to be insured and have a teaching certificate and accreditation from a yoga association. Yoga classes are so popular now that they are held in many leisure centers, community centers and halls. A quick google search should list numerous results.