Yoga classes – advantages, styles, and types. How

DJoga is a beneficial system of physical, mental, and spiritual practices that originates from ancient Hindu traditions. Yoga classes are increasingly becoming a popular way to develop self-awareness, improve physical condition, and reduce stress and tension. You can adapt the practice to your individual abilities and goals by choosing the right type and style of yoga.

What is yoga?

It has been known for thousands of years and its roots come from the Hindu tradition. Yoga has several meanings: connection, concentration, path, and relationship. It is recognized as a system of exercises and a philosophy of life.

The purpose of practicing yoga is the integration of body, mind, and spirit. Asanas, the physical side of the practice, is a small part of yoga.

In the Yoga Sutras, 8 mutually complementary branches of the yoga tree are given:

  1. YAMY – rules of social discipline
  2. NIYAMY – principles of individual discipline
  3. ASANAs – posture practice
  4. PRANAYAMA – the practice of breath control
  5. PRATYAHARA – control over the senses
  6. DHARANA – sustained concentration
  7. DHYANA – uninterrupted meditation
  8. SAMADHI – the experience of not feeling the difference between the seer and the seen

yoga classes

You don’t have to implement all the above-mentioned points, but it is worth being aware that yoga is more than just learning asanas.

“Yoga is a spiritual practice that aims to free us from all distractions and focus our attention on what is important. Which is to enable us to consciously be here and now.”

Yoga – who is this activity for?

Everyone can enjoy practicing yoga, regardless of age and level of physical fitness. So, it is used by children, seniors, and middle-aged people alike; women and men.

Yoga is a recommended form of activity for anyone who:

  • has a little exercise in his daily life and wants to start a regular physical activity;
  • experiences back and neck pain, and muscle stiffness – the result of a sedentary lifestyle;
  • accumulates stress and thus experiences mood swings, tension, and depression;
  • is struggling with digestion problems.

Advantages of yoga – what does yoga give you?

Yoga helps us to be attentive to other people and living beings, to be aware of the spiritual world, not just the material one, to free ourselves from fears and negative emotions, and to increase self-confidence.

By practicing yoga you can, among others:

  • increase your resistance to stress;
  • expand your state of relaxation and reduce the feeling of stress;
  • improve your flexibility;
  • build the strength of your muscles;
  • improve balance and motor coordination;
  • reduce muscle tension;
  • strengthen and relax the spine;
  • improve your breathing and circulation;
  • experience relief from indigestion problems.

Types of Yoga

In the Western world, yoga is developing intensively in such a direction that everyone can find something valuable for themselves in this practice. Types of yoga are categories that define the purpose of the practice. You can choose one that is suitable for your age, fitness, and your own needs.

Spinal yoga

This practice includes stretching, strengthening, and twisting poses. Additionally, it engages deep, stabilizing muscles and connective tissue, helping to maintain healthy spine mobility.

yoga classes

Facial yoga

Facial yoga works on over 50 facial muscles located under the skin. Exercises involve isolating and strengthening specific muscles.

Yoga for seniors

Yoga for seniors is a gentle practice that improves fitness, restores flexibility, and mobility, and increases energy. Properly selected asanas are available to every person with varying degrees of fitness and condition.

Answer 4 questions to receive a personalized yoga or meditation program for your needs.

Yoga during pregnancy

Prenatal yoga gently strengthens the muscles and helps in the optimal positioning of the baby and stabilization of the pelvis. It is focused on breathing, which is useful during childbirth.

Style legal

Yoga styles are different approaches to the practice of yoga. They differ from each other in the dynamics and scope of the asanas practiced and in their involvement on the non-material level.

Bikram Yoga

Bikram yoga is also known as “hot yoga”. This style was created in the 1970s by Bikram Choudhury. It consists of 26 sequences of hatha yoga positions, which are performed in a room with a temperature of about 40 degrees. C and humidity 40-60%.

The goal of practicing Bikram yoga is to improve body strength and flexibility, balance and coordination, and strengthen the respiratory and circulatory systems.

Doing Yoga

Yin yoga is called “acupuncture without needles.” This is a slow, static practice that helps access deeper tissues such as connective tissue and fascia.
It was born in the 1970s and its creator is Paulie Zink.

Ashtanga Yoga

Ashtanga yoga is an intense physical practice focused on smooth transitions between positions in an unchanging sequence. It focuses on synchronizing movement with breathing. Often referred to as moving meditation.

Vinyasa Yoga

Vinyasa yoga is a modern style, born from the Ashtanga Yoga tradition. It is often called “flow” yoga because it involves moving smoothly between positions to the rhythm of your breathing. Literally translated from Sanskrit it means “to arrange, to combine in a special way.” Asanas are arranged in thematic sequences that serve a specific purpose, e.g. flow for stress relief, flow for energy, and flow for the lower back.

hatha yoga

Hatha yoga is a gentle practice that focuses on static postures. The pace of practice is rather slow, and the transitions from position to position are not as dynamic as in the case of vinyasa. The practice of hatha yoga balances the body and mind.

Iyengar Plays

Iyengar yoga is often called therapeutic yoga due to the many modifications and helpful accessories offered to people with various diseases.

Asanas involve static work, i.e. after adopting one position, the practitioner maintains and perfects it using micro-movements. Therefore, it is an excellent foundation for building strength and flexibility.

Kundalini Yoga

Kundalini yoga uses asanas, breathwork, meditation, mantras, and mudras. It is firmly rooted in Indian philosophy and is based on the model of energetic anatomy – the concept of 8 chakras.

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Power Play

Power Yoga is a fast, dynamic, strength practice that emphasizes strength and flexibility. It is a more ‘fitness’ version of the vinyasa style of yoga. Originally strictly based on the Ashtanga Yoga method.

Restorative yoga

Restorative yoga aims to restore energy, nourish the body, and calm the mind, allowing you to rest. It emphasizes the meditative aspect of yoga – a lot of attention is paid to breathing and observing incoming sensations.

What is meditation?

Meditation is the art and science of letting go, training the mind, and letting go starts with the body. It is a way to get to know yourself and become aware of your own thinking patterns, and stimuli prompting you to act or react to life situations. Meditation teaches you to observe your thoughts and feelings without judging them so you can understand them better.

Yoga – how many times a week should you practice?

Ideally, you should practice yoga 3 times a week for about 50 minutes each time. The beauty of yoga, however, is that it can be practiced every day. If you don’t have time for a longer session, try to stand on the mat more often and for shorter periods.

yoga practice

What are yoga classes like?

A typical yoga class consists of:

  1. Warm-ups – you prepare your body for asana practice.
  2. Asana – includes, among others: sitting, standing, and inverted positions.
  3. Breathing – when performing asanas, you focus on deep ujjayi breathing.
  4. Meditation – you calm your mind, you are ‘here and now’.
  5. Relaxation – you end the practice with a few minutes of relaxation session to release tension and integrate the benefits of yoga practice.

How to prepare for yoga classes?

To properly prepare for yoga classes, consider the following steps:

  1. Find a quiet, peaceful place where you can exercise comfortably.
  2. Get a yoga mat that will provide you with good grip and comfort while performing asanas. You may also consider purchasing other yoga practice aids that can help you achieve appropriate poses.
  3. Concentrate on breathing evenly, lengthening and slowing your breathing.
  4. Calm your mind so you can focus on the present.
  5. Wear comfortable clothes.
  6. Eat a light meal, preferably about 2 hours before practice.
  7. Drink water throughout the day to avoid dehydration while exercising.
  8. Be open to new challenges, learning, and growing at every stage of this journey.


Yoga is not only classes on the mat, but also a philosophy of life, the practice of which can bring numerous benefits not only at the level of the body but also the mind and spirit. In the beginning, asanas are a certain base, your foundation of practice. You don’t have to worry about the rest. Stand on the mat, perform the positions carefully, observe your body, and practice breathing. Deeper practice will come with time – as you practice, you will get to know yourself, your perception of many things will change, and you will notice differences in thinking.


What are yoga classes?

Yoga classes involve practicing, among others: asana, pranayam, meditation, and relaxation. Yoga is an ancient system of physical, mental, and spiritual practices aimed at harmony and balance of body, mind, and spirit.

What are the benefits of practicing yoga?

Regular yoga practice:

  • improves flexibility and strengthens the entire body;
  • improves balance and body coordination;
  • reduces stress and tension; increases the feeling of peace and balance;
  • increases energy;
  • improves concentration and focus;
  • improves mental health.

When can you see the effects of yoga?

Some people may notice the first results after just a few weeks of regular yoga practice, while others may take longer. It is worth consulting a yoga teacher who will help you tailor your practice to your individual needs.

Practice yoga wherever you want and whenever you want at PortalYogi – Online Yoga Studio. Choose the style you want. Enjoy 24-hour access to hundreds of sessions and challenges with the best Polish teachers. “When you practice yoga once a week, you change your mind. When you practice yoga twice a week, you change your body. When you practice yoga every day, you change your life.” Start the change with the first step now. Join Online Yoga Studio and start practicing at home.

Article Yoga classes – advantages, styles, and types. How do they look? comes from PortalYogi.

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