Yoga, what types and their benefits?

What is Yoga?

Yoga is a Sanskrit word that means union, it is popularly seen as a set of exercises aimed at physical and mental balance, that is, the body-mind union. It is a tradition that emerged in India approximately 5000 years ago, Yoga has its first records in the text Yoga Sutras, systematized approximately in 150 AD by Maharishi Patanjali, linguist of Indian science.

At a time when the cult of the body is on the rise, yoga goes beyond just being a healthy practice. His postures and exercises go far beyond vanity, as they encourage balance, strength, healthy habits and positive thoughts..

The yoga currently practiced in parks and gyms is, in fact, an ancient tradition. Its exercises and postures aim to control stress, anxiety and physical pain throughout the body, especially in the spine. Its regular practice improves mental, psychological and physical balance, promoting a feeling of general well-being that increases disposition and health..

Yoga is a low-impact form of exercise that can be easily adapted for people of all ages and experience levels. It is flexible enough to be modified according to individual needs. Additionally, the practice of yoga has been shown to have a low incidence of side effects, a low risk of injury, and there are no known interactions with prescription medications.

Types of Yoga


Several paths can lead to the realization of the greater goals of Yoga. Each of these paths is a branch or one of the components of this complex and comprehensive system. We have below, the four main types of Yoga. Lessons from each type must be integrated to achieve wisdom and liberation.

  • hatha yoga – This is a branch of yoga that benefits both body and mind through psychophysical postures (asanas), breathing techniques (pranayama), meditation, relaxation and other practices;


  • Jñana Yoga ou Gyana Yoga – Known as the path of wisdom, it highlights the use of discernment as a means to achieve spiritual liberation. This practice involves studying the sacred texts of the Yoga tradition along with meditations. Also referred to as “Yoga of knowledge”, it is widely recognized as one of the most significant practices within Yoga, as it directly directs you to the ultimate goal, which is self-knowledge..


  • Karma Yoga – It is the path of action, where the emphasis is on the attitude adopted in relation to each action taken. This practice involves understanding that all actions can become sacred when approached with mindfulness and presence. We act with awareness and respect, recognizing the value of everything and everyone around us. It is the discipline of total domain of the body and mind, to acquire the total emancipation of the spirit. This doctrine is known as Karma Yoga.


  • Bhakti Yoga – The word “bhakti” is a Sanskrit term meaning devotion. This is a devotional practice, mainly through love and compassion. Devotion can be seen as surrendering to the divine that exists in each of us and in everything. It relates to Love, understanding it as reality itself, space, or even infinity.;

Below we have other types of Yoga where its practice has also grown in Brazil due to the numerous benefits they present to practitioners:

  • Only Yoga– The highlight of this modality is the permanence in the postures. It is a practice that emphasizes protection and is recommended for students with limited movement;
  • Vinyasa Yoga– Consists of a fluid sequence of postures, creating a moving meditation. Its main objective is to align practitioners in body and mind aspects;

benefits of yoga


Incorporating yoga into your routine can be beneficial for improving body awareness through body-strengthening postures and breathing techniques, whether maintaining a stable position or moving through space. In addition, the practice of yoga can also contribute to increased self-confidence and reduced anxiety.

Below are the main benefits of this practice:

  • Yoga improves strength, balance and flexibility:
  • slow movements and deep breath increase the blood flow and warm the muscles, while maintaining a posture can increase strength;
  • Yoga benefits heart health:
  • The regular practice of yoga can reduce stress levels and inflammation throughout the body, contributing to healthier hearts. Several of the factors that contribute to heart diseasesincluding high pressure e overweightcan also be treated through yoga;
  • Philosophical contributions:
  • Development of peace culture (practice of non-violence) and lifestyles and values ​​that promote greater tolerance in the social environment;
  • Nervous system balance:
  • There is asanathe calls bandha-asanaswhich act directly on the autonomic nervous system, providing the calm. Other postures, such as the inverted position and candle (in which the practitioner’s body is upside down), prepare the body for adverse situations, such as tension and stress;
  • Yoga helps manage stress:
  • Scientific evidence shows that yoga helps in stress control, mental health, mindfulness (mindfulness) e quality sleep;
  • Promotes deep relaxation:
  • O pranayama it is the key to connecting our body to the mind. Pranayama are known as breathing techniques that raise the levels of vital energy (prana), reducing mental activity, bringing calm and deep relaxation.
  • Stimulates the proper functioning of the body:
  • Stimulates the functioning of all glands, from thyroid to the pituitary and pancreas, and gives strength to the spine. It is known by medicine that the column maintains the health of the human being. From it, depart nerves that support the neurovegetative and nervous systems. With a strong spine, you will also have balanced emotions.

How to do Yoga?

  • Arrive at the scheduled time. After starting the practice, it is important to create an environment conducive to introspection (turn off or put your phone on silent). Yoga should be practiced in an airy and silent place or with soft music in the background.


  • With a thin mattress, very comfortable clothes and bare feet.


  • During class, do not force your body and respect your physical and controlled limits;
  • Stay in the pose for as long as you feel comfortable.;


  • It is also recommended to avoid heavy foods and liquids (such as milkshakes and smoothies) in the two hours before the practice..


  • Breathe only through your nose, smoothly and deeply;


  • In the morning, after waking up, or in the afternoon, after all the activities, are the best times to do the sequences of asanawhat are the positions of yoga called.


  • Avoid talking during practice.


  • During execution, breathing should be done only through the nose, never through the mouth. Nasal breathing calms the rhythm of the whole body and facilitates concentration.. 

  • Keep in mind that with persistence and practice often, you will see results.;

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