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How does yoga work?
Medically reviewed by Courtney Sullivan, Certified Yoga Instructor — By Hannah Nichols — Updated on Apr 15, 2021
What is yoga?
History
Philosophy
Chakras
Types
Benefits
Risks and side effects
Summary
Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.
YogaTrusted Source is an ancient practice that may have originated in India. It involves movement, meditation, and breathing techniques to promote mental and physical well-being.
There are several types of yoga and many disciplines within the practice.
This article explores the history, philosophy, health and wellness benefits, and various branches of yoga.
Maskot/Getty Images
What is yoga?
Yoga is an ancient practice that involves physical poses, concentration, and deep breathing.
A regular yoga practice can promoteTrusted Source endurance, strength, calmness, flexibility, and well-being.
Yoga is now a popular form of exercise around the world. According to a 2017 national surveyTrusted Source, one in seven adults in the United States practiced yoga in the past 12 months.
History
The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.”
Yoga can be traced back to northern India over 5,000 years ago.
Indian monks spread their knowledge of yoga in the West during the late 1890s. Modern yoga teachings became widely popular in Western countries by the 1970s.
Philosophy
The overall philosophy of yoga is about connecting the mind, body, and spirit.
There are six branches of yoga. Each branch represents a different focus and set of characteristics.
The six branches are:
Hatha yoga: This is the physical and mental branch that aims to prime the body and mind.
Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.
Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.
Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.
Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.
Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.
Chakras
The word “chakra” means “spinning wheel.”
Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical body. According to yogic teachers, chakras determine how people experience reality through emotional reactions, desires or aversions, levels of confidence or fear, and even physical symptoms and effects.
When energy becomes blocked in a chakra, it triggers physical, mental, or emotional imbalances that manifest in symptoms such as anxiety, lethargy, or poor digestion.
Asanas are the many physical poses in Hatha yoga. People who practice yoga use asanas to free energy and stimulate an imbalanced chakra.
There are seven major chakras, each with its own focus:
Sahasrara: The crown chakra, which is at the crown of the head, symbolizes spiritual connection.
Ajna: Located between the eyebrows, the third eye chakra has to do with intuition.
Vishuddha: The throat chakra corresponds to immunity and verbal communication.
Anahata: The heart chakra, which is in the center of the chest, influences professional and personal relationships. Any imbalances in this chakra will affect oxygen, hormones, tissue, and organ control.
Manipura: The solar plexus chakra is in the stomach area. It corresponds to self-confidence, wisdom, and self-discipline.
Svadhishthana: The sacral chakra, which is beneath the belly button, connects pleasure, well-being, and vitality.
Muladhara: The root chakra, which is at the base of the spine, connects the mind and body to the earth to keep a person grounded. It controls the sciatic nerves and the parasympathetic nervous system.
Types
Modern yoga focuses on exercise, strength, agility, and breathing. It can helpTrusted Source boost physical and mental well-being.
There are many styles of yoga. A person should choose a style based on their goals and fitness level.
Types and styles of yoga include:
Ashtanga yoga
This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s.
Ashtanga applies the same poses and sequences that rapidly link every movement to breath.
Bikram yoga
People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.
Hatha yoga
This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.
Iyengar yoga
This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.
Kripalu yoga
This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward.
The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.
Kundalini yoga
Kundalini yoga is a system of meditation that aims to release pent-up energy.
A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.
Power yoga
In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.
Sivananda
This system uses a five point philosophy as its foundation.
This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle.
People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.
Viniyoga
Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.
Yin yoga
Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.
Prenatal yoga
Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.
Restorative yoga
This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.
Benefits of yoga
According to a 2012 surveyTrusted Source, 94% of adults who practice yoga do so for wellness reasons.
Yoga has many physical and mental benefits, includingTrusted Source:
building muscle strength
enhancing flexibility
promoting better breathing
supporting heart health
helping with treatment for addiction
reducing stress, anxiety, depression, and chronic pain
improving sleep
enhancing overall well-being and quality of life
It is advisable to consult a medical professional, if possible, before starting a yoga practice.
Risks and side effects
Many types of yoga are relatively mild and therefore safe for people when a well-trained instructor is guiding the practice.
It is rareTrusted Source to incur a serious injury when doing yoga. The most common injuries among people practicing yoga are sprains and strains.
However, people may wish to consider a few risk factorsTrusted Source before starting a yoga practice.
A person who is pregnant or has an ongoing medical condition, such as bone loss, glaucoma, or sciatica, should consult a healthcare professional, if possible, before taking up yoga.
Some people may need to modify or avoid some yoga poses that could be risky given their specific condition.
Beginners should avoid advanced poses and difficult techniques, such as Headstand, Lotus Pose, and forceful breathing.
When managing a condition, people should not replace conventional medical care with yoga or postpone seeing a healthcare professional about pain or any other medical problem.
Summary
Yoga is an ancient practice that has changed over time.
Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy.
There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility.
People with certain health conditions, such as sciatica, should approach yoga slowly and with caution.
Yoga can help support a balanced, active lifestyle.
Last medically reviewed on April 14, 2021
Mental HealthSports Medicine / Fitness
How we reviewed this article:
SOURCES
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How does yoga affect the body, and how can someone start practicing yoga?
Medically reviewed by Courtney Sullivan, Certified Yoga Instructor — By Lauren Martin on July 8, 2021
Who should practice yoga?
Face yoga
Legs up
Breathing exercises
Weight management
Health benefits
Summary
Yoga is a physical and spiritual practice originating in India. It is accessible to beginners, and most people can reap the health benefits of regularly practicing yoga.
Yoga poses focus on developing a connection between the body and the breath. In addition to reducing stress levels, consistent yoga practice can improve a person’s flexibility, strength, and balance.
Researchers have conducted many studiesTrusted Source that focus on the health benefits of yoga exercises. Some potential health benefits include maintaining a moderate weight, quitting smoking, and improving menopause symptoms.
Although some advanced yoga poses may look intimidating, many are suitable for beginners. Most people can start practicing yoga.
Read on to learn more about the health benefits of yoga and basic yoga exercises to practice at home.
Who should practice yoga?
Alejandra de la Fuente/Getty Images
Healthcare professionals say that yoga is a safe form of exercise, and injuries are uncommon.
The likelihood of a person injuring themselves during yoga is rare if they are practicing with a qualified instructor. A good instructor will observe a person’s form and help them make appropriate adjustments.
According to the National Center for Complementary and Integrative Health, people may want to speak with a doctor before trying yoga, especially if they:
have pre-existing knee, hip, and spine injuries
have high blood pressure
have balance issues
are 65 years or older
are pregnant
Pregnant people may also need to modify certain yoga poses. They should speak with a doctor if they are not sure about starting or continuing their practice as their pregnancy progresses.
Face yoga exercises
An easy introduction to yoga is through simple face yoga exercises.
Forward Fold and Lion’s pose (Breath pose) are poses that increase blood flow to the face. This can make a person feel more awake. There is some evidenceTrusted Source suggesting yoga may slow and reduce skin aging, but more research is necessary to understand if and how this happens.
Forward Fold pose
Active Body, Creative Mind/Getty Images
Stand up straight.
Inhale and keep the arms close to the body.
Exhale and begin to bend forward.
Keep the chin tilted to the chest and look at the floor while bending.
Sink further down so that the torso settles towards the floor and the top of the head is facing the toes.
Hold this position for several breaths.
To get out of the pose, exhale and begin to lift the back and neck into a standing position.
Modification: If a person cannot fully bend down, they can rest their hands on their thighs and perform a half fold.
Lion pose (or Breath pose)
Active Body, Creative Mind/Getty Images
Kneel on the ground, keeping knees a small distance apart.
Cross the ankles and sit back on the top heel.
Place palms over the knees.
Take a deep breath in.
Choose a focal point.
Open the mouth and stretch the tongue to the chin.
Exhale with a “ha” sound.
Make sure the breath is coming from deep within the stomach.
Hold this position for several breaths.
Switch the crossing of ankles to repeat on the other side.
Legs-up exercises
Yoga poses that stretch the legs challenge a person’s balance and help improve core strength. Some poses suitable for beginners are Legs-Up-The-Wall pose and Boat pose.
Legs-Up-The-Wall pose
Active Body, Creative Mind/Getty Images
From a seated position facing the wall, slowly roll onto the back.
Extend the arms by the sides, spreading fingers wide.
Stretch the legs toward the sky so that the heels skim the wall.
Close the eyes and stay in the pose for several minutes.
Modification: Keep the knees bent. This is a less intense option that is easier for people with lower back pain and tight hamstrings.
Boat pose
Active Body, Creative Mind/Getty Images
Sit on the mat, holding a yoga ball in front of the body.
Bring the knees toward the chest.
Inhale and tense the abdominal muscles.
Roll back onto the sacrum and begin to lift the arms while holding the ball.
Slowly lengthen and extend the legs to a 45-degree angle with the floor.
Hold this pose for 5–10 breaths.
Inhale and roll forward, bring the arms back down, and place the feet on the mat.
Modification: If a person finds this pose too difficult, they can keep their feet on the floor. They can also place their hands on the floor behind their hips for additional stability.
Yoga breathing exercises
Not all yoga involves the entire body. Some yoga exercises focus solely on the connection between the body and breath, which can be a calming, mindful experience. A 2018 review found that Pranayama, or breath regulation, may improve respiratory function in healthy people.
One yoga breathing exercise a person may want to practice is alternate nostril breathing.
Alternate nostril breathing
Sit down in a comfortable position.
Place the left hand on the lap.
Tuck the right index and middle fingers in, and raise the right hand to the nose.
Close the eyes and use the right thumb to close the right nostril.
Inhale through the left nostril.
Press the third finger down on the left nostril.
Lift the thumb off the right nostril.
Exhale through the right nostril.
Inhale through the right nostril.
Close the right nostril with the thumb.
Lift the third finger off the left nostril.
Exhale through the left nostril — this is the end of one cycle.
Repeat up to 10 times.
Can yoga help with weight management?
Yoga is a form of physical activity, and regularly practicing yoga can help people meet the Centers for Disease Control and Prevention (CDC)Trusted Source recommendation of 150 minutes of exercise per week. This helps people live a healthy lifestyle and maintain a moderate weight.
One recent studyTrusted Source suggests yoga exercises are beneficial for weight loss. It examined 50 adults with obesity and assigned them to either Hatha (slower pace) or Vinyasa (faster pace) yoga practices. Although both groups of individuals lost weight after 6 months, the program also included a calorie- and fat-restricted diet, which likely contributed to the weight loss.
The results of this study suggest that people who would like to practice yoga as part of a weight management program should choose the type and duration that suits them best.
Other benefits of yoga
When people practice yoga frequently, they may notice their health improving in other ways. These can include:
Quitting smoking
Stress is a significant barrier for those trying to quit smoking. Because yoga exercises can reduce stress and improve mood, the practice could benefit people who may be finding it difficult to stop smoking.
A 2019 studyTrusted Source assigned people who smoked to an 8-week program of cognitive behavioral therapy (CBT) and either yoga or wellness classes. The results showed that those who practiced yoga twice a week were more likely to stop smoking than those who attended the wellness classes.
This outcome was particularly common among people who smoked lightly.
Researchers say more studies are necessary to determine how effective yoga and CBT are at helping people who smoke a lot of cigarettes.
Learn more about quitting smoking.
Menopause
According to a 2019 reviewTrusted Source, yoga may improve psychological symptoms and fatigue symptoms in menopausal individuals.
However, there is no evidence to suggest that yoga exercises can improve physical symptoms, such as muscle pain, or vasomotor symptoms, such as hot flashes and night sweats.
Learn more about menopause.
Chronic obstructive pulmonary disease (COPD)
COPD causes respiratory muscle weakness, which can make it hard to breathe. Because yoga may improve lung function, researchers wanted to know if it could improve inspiratory muscle performance.
A 2021 pilot studyTrusted Source found that veterans with severe or very severe COPD experienced improvements in muscle performance after completing a 6-week yoga program.
These results suggest yoga is a promising tool for improving outcomes in people with COPD. However, more research is needed to understand how a wider demographic of people with COPD respond to yoga as part of a treatment plan.
Learn more about COPD.
Summary
Yoga is an accessible form of exercise that benefits physical and mental health.
Most people are able to start with beginner yoga poses from the comfort of their own home.
In addition to improving flexibility, strength, and balance, yoga can also reduce stress levels and aid in weight management.
Some researchTrusted Source also shows it may help people with COPD and menopause.
Last medically reviewed on July 8, 2021
Obesity / Weight Loss / FitnessSports Medicine / Fitness
How we reviewed this article:
SOURCES
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What to know about hot yoga
Medically reviewed by Courtney Sullivan, Certified Yoga Instructor — By Rachel Ann Tee-Melegrito on March 2, 2022
Definition
Benefits
Risks
What to expect
Hot vs. regular yoga
Hot yoga vs. Pilates
Outlook
Summary
Hot yoga refers to different yoga styles that take place in warm and heated studios for a more intense workout. Similar to traditional yoga, hot yoga offers a range of benefits to mental and physical health, flexibility, and overall well-being.
The original purpose of the hot temperature and humidity in hot yoga was to replicate the hot temperature in India, where traditional yoga may have originated. The yogapostures themselves may or may not be physically demanding.
This article discusses hot yoga, its benefits, risks, safety considerations, and more.
What is hot yoga?
Tom Werner/Getty Images
Many people use “hot” and “Bikram” interchangeably. However, while all Bikram is hot, not all hot yoga is Bikram.
Hot yoga is a more intense yoga performed in a room heated above normal room temperature. It can range in temperature between 80–100°F (26.6–37.7°C).
People practice Bikram yoga in a room at 105°F (40.5°C) with 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.
However, many studios now call it a hot yoga studio and have removed the name Bikram due to the founder receiving bad press.
Hot yoga uses the concept of heat and exertion to release toxins through sweat. It is less strict with the heat and humidity. The postures — asanas — and sequence can vary from class to class, depending on the yoga instructor’s preparations.
People trained in other styles can also facilitate hot yoga. Bikram-trained teachers can only conduct Bikram yoga.
Other types
Bikram is just one of the several yoga styles using hot yoga. Other types include:
Vinyasa yoga
Moksha yoga or Modo yoga
CorePower yoga
Forrest yoga
Hot yoga barre
Hot Yin yoga
Hot Power yoga
Hot Fusion yoga
There are also variations in temperature, and some people may also prefer warm yoga, which takes place in a gently-heated room between 80–85°F (26.6.–29.4°C).
Benefits of hot yoga
Below are several benefits of hot yoga, which are generally similar to the benefits of traditional yoga.
Improves flexibility
Heat dilates blood vessels, which improves blood flow to the muscles. The moist heat in hot yoga “warms up” and loosens the muscles, similar to how active warm-up and stretching work.
A 2019 pilot study found that sauna yoga at 122°F (50°C) caused significant improvements in healthy older adults’ flexibility and mild improvements in strength and balance.
Many of the movements found in various forms of yoga are active stretches. Active stretching increases flexibility and strengthens the muscles.
Builds strength
Many yoga postures are to build strength. A person can hold the pose for at least 60 seconds to get into the strength of the muscle.
Examples of yoga poses include:
High Plank
Dolphin
Chair
Boat
Side Plank
Read on for other yoga exercises.
Yoga uses a person’s body weight as a form of resistance as they hold poses. Depending on the pose, hot yoga can target both upper and lower body strength.
Research from 2015Trusted Source shows that Bikram yoga can improve lower body strength, lower and upper body range of motion, and balance in adults.
Strengthens bones
Aside from bone strength, supporting body weight while maintaining a pose can help improve bone mineral density.
A 2014 study found that Bikram yoga may preserve and potentially increase bone mineral density in premenopausal women. This makes it an effective measure to prevent osteoporosis.
Burns more calories
The heat and the prolonged time a person holds challenging poses can help people burn more calories in hot yoga than in traditional yoga.
A 2020 studyTrusted Source comparing traditional yoga with hot yoga found that hot yoga improved fat metabolism.
This research also suggested it can improve the range of motion across the four major joints: elbow, shoulder, hip, and knee.
Reduces stress
Yoga, in general, can help reduce stress levels. A small 2016 study found that Bikram yoga reduced anxiety, and the reduction is directly related to perceived stress.
A 2018 study also found a 16-week Bikram yoga program for stressed individuals who live a sedentary lifestyle, improved their:
self-efficacy
perceived stress
health-related quality of life
Supports cardiovascular health
The high temperature in hot yoga can make it more intense than a traditional yoga class. It makes the heart, muscles, and lungs work harder and boosts metabolism.
According to a 2018 study, hot yoga can be an effective heat stress technique to improve plasma volume and cardiovascular performance in elite female field hockey players. This makes hot yoga a possible performance enhancer for athletes before entering competitions.
Improves skin quality
Sweating can improve blood flow which helps deliver nutrients to the skin cells.
A 2021 Japanese study found that hot yoga activates sirtuin family genes by improving blood circulation, which can counteract signs of skin aging.
Improves mental health
People consider yoga an effective way to relax and improve mental health.
The American Psychological Association recognizes this type of exercise as an effective way to reduce depressive symptoms.
A 2020 review also found that yoga can be a good intervention to reduce depression and anxiety in children and adolescents.
According to a 2019 study, Bikram yoga improved physical functioning, mental health, and heart rate variability in people with trauma from persistent pain.
Risks and safety considerations
Hot yoga is generally safe. However, as with any exercise, there are safety considerations to consider with hot yoga.
The muscles may loosen too much, which may cause overstretching and injury, especially in the tendons and ligaments.
Hot yoga may also cause heat-related illnesses. People should check with their doctor before performing this type of yoga if they have any of the following conditions:
cardiovascular conditions, such as heart disease and prior stroke
heat intolerance
history of heat stroke
It can also cause profuse sweating, which can lead to dehydration. A person should drink water or electrolytes before, during, and after a hot yoga workout.
Some conditions may make a person prone to fainting in a hot room and should proceed with caution when trying out hot yoga:
diabetes
arterial abnormalities
anorexia nervosa
history of fainting
low blood pressure
low blood sugar
Pregnant people should also first talk with their health professionals before trying hot yoga.
A 2020 research studyTrusted Source sponsored by the American Council of Exercise stated that hot yoga might be safe for pregnant women with uncomplicated pregnancies.
However, further evidenceTrusted Source suggests that performing hot yoga while pregnant presents an increased risk of neural tube defects and possibly of other malformations among fetuses exposed to excessive heat.
What to expect from hot yoga
A person who plans to try hot yoga should consider the following:
Suitable clothing: Select lightweight, moisture-wicking fabrics over clothing made of cotton. Cotton will absorb moisture, making clothes grow heavier and harder to move.
Other materials: Special gloves and socks can add grip while doing yoga as sweat makes things slippery. Placing a towel over a yoga mat can help absorb the excess sweat and may make the mat slippery.
Heating type: There are different methods to heat a studio. Most modern studios employ infrared heating, which heats up people and the environment instead of the air. Others use forced-air heating or baseboards to heat the air in the studio.
Type of class: Hot yoga classes vary in length, yoga style, and temperature with which they heat their classes. It is ideal for a beginner to try studios that offer classes at lower temperatures before trying more intensely heated types.
People who want to try yoga at home can invest in infrared home heaters or space heaters and humidifiers. It is important to choose a small room to regulate the heat better.
Individuals can also find local hot yoga classes or check online directories such as the studio directory from the Original Hot Yoga Association.
Hot yoga vs. regular yoga
The only difference between regular and hot yoga in terms of conduct is the temperature. Traditional or regular yoga is practices at room temperature — 68–72°F (20–22.2°C) — while hot yoga is above normal room temperature.
Hot yoga can be more intense in that it can make the body work harder and carries more risk than regular yoga for people with certain medical conditions.
Heat can help people experience a deeper stretch while performing yoga poses, but there is a increased risk of injury.
Hot yoga vs. Pilates
Hot yoga and Pilates are low-impact workouts that use body weight as resistance. Both focus on proper breathing and form and have the same goals in mind.
However, yoga has deep spiritual roots, while Pilates is a mind-body exercise that focuses on core strength and flexibility. Moreover, pilates may use specialized equipment.
Similar to traditional yoga, Pilates is usually performed at room temperature.
Outlook
Hot yoga can offer a range of health benefits and has no reported adverse outcomes when practiced long term.
While some speculate that exercising in hot environments negatively affects the kidneys, a 2022 long-term studyTrusted Source countered this. The research did not find a statistically significant change in renal function between participants in non-hot and hot yoga. However, further studies are needed to determine the long-term effects of hot yoga on the kidneys.
As with any exercise, a person beginning hot yoga should gradually ease into it. They may do this by starting once a week, finding classes with milder temperatures, shorter sessions, or with instructors who allow people to rest midway if they need to.
Summary
Hot yoga is a popular variation of traditional yoga. A person who enjoys traditional yoga can explore and add intensity to their fitness routine by trying hot yoga.
However, hot yoga is not suitable for everyone. Pregnant people and individuals with certain health conditions should consult their doctors before trying out this intense routine.
Last medically reviewed on March 2, 2022
DermatologyMental HealthAnxiety / StressBones / OrthopedicsCardiovascular / CardiologyComplementary Medicine / Alternative Medicine
How we reviewed this article:
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