Yoga Guide | What is Yoga, Benefits & Types in India

On this page: What is Yoga? · History · Types of Yoga · Physical Benefits · Mental Benefits · Who Should Try It? · How to Start · Yoga by Goal · FAQs

What is Yoga?

Yoga is an ancient practice that unites the mind, body, and spirit through physical postures (asanas), breathing techniques (pranayama), and meditation. The word yoga comes from the Sanskrit root yuj, meaning “to yoke” or “to unite”—reflecting the goal of harmonising your body, breath, and awareness for better health and inner peace.

In India, yoga is both a daily wellness practice and a profound spiritual tradition. Today it is recognised worldwide for improving flexibility, strength, stress relief, and mental clarity. Whether you are looking for yoga for weight loss, yoga for back pain, or simply yoga for beginners, understanding what yoga is and how it works helps you choose the right style and start safely.

Brief History of Yoga (India Context)

Yoga originated in India thousands of years ago. The earliest references appear in the Rig Veda, and the classical framework of yoga was systemised by the sage Patañjali in the Yoga Sutras (around 400–500 CE). Patañjali described the eight limbs of yoga (Ashtanga), which include ethical guidelines, physical postures, breath control, and meditation.

Over the centuries, different schools emerged across India—from the physical emphasis of Hatha yoga to the flowing sequences of Vinyasa and the disciplined series of Ashtanga. In the 20th century, teachers such as T. Krishnamacharya, B.K.S. Iyengar, and Sri Sri Ravi Shankar (founder of Art of Living and Sudarshan Kriya) helped spread yoga globally while keeping its roots in Indian tradition.

International Yoga Day (21 June), declared by the United Nations in 2015 at India’s request, celebrates yoga’s Indian heritage and its role in global health and well-being.

In modern India, yoga is taught in schools, colleges, government programmes, and countless studios. It bridges tradition and contemporary wellness—whether you practise for fitness, stress relief, or spiritual growth, you are part of a living lineage that has been refined over millennia.

Types of Yoga: An Overview

There are many types of yoga, each with a different focus—some are gentle and restorative, others are strong and athletic. Choosing the right type depends on your fitness level, goals, and preferences.

You can explore each style in detail in our Yoga Types section and match them to your goals (e.g. Yoga for weight loss, Yoga for back pain, Yoga for beginners).

Physical Benefits of Yoga

The benefits of yoga for the body are well supported by practice and research. Regular practice can lead to:

• Improved flexibility – Asanas gently stretch muscles and connective tissue, increasing range of motion and reducing stiffness.
• Stronger muscles – Many poses build strength in the core, legs, arms, and back, improving posture and balance.
• Better posture – Awareness of alignment in yoga carries into daily life, reducing neck, shoulder, and back strain.
• Enhanced balance and coordination – Standing and balancing poses improve proprioception and stability.
• Support for joint health – Movement through full range of motion can help keep joints healthy when practised with care.
• Weight management – Active styles (e.g. Vinyasa, Power) increase calorie burn; all styles support mindful eating and body awareness.

For goal-specific guidance, see Yoga for weight loss and Yoga for back pain.

Regular yoga practice also supports cardiovascular health by encouraging mindful movement and relaxation, and it can improve digestion through twists and gentle compression. Many practitioners report better energy levels and immune function over time. The key is consistency: even a short daily practice yields better results than occasional long sessions.

Mental Benefits of Yoga

Yoga benefits extend beyond the physical. Consistent practice supports mental and emotional well-being:

• Stress relief – Breathing techniques and mindful movement activate the parasympathetic nervous system, helping you feel calmer.
• Improved focus and clarity – Meditation and single-pointed attention in asanas train the mind to stay present.
• Better sleep – Relaxation and reduced anxiety from yoga often improve sleep quality.
• Emotional balance – Practices like Sudarshan Kriya (a powerful breathing technique taught in Art of Living programmes) are used worldwide for stress relief and emotional resilience.
• Greater self-awareness – Yoga encourages observing thoughts and sensations without judgment, supporting mental clarity.

If you are interested in yoga for anxiety or emotional balance, our Yoga by goal section includes Yoga for anxiety.

Yoga also encourages self-compassion and patience. Unlike competitive fitness, yoga invites you to honour your body’s current limits while gently expanding them. This mindset often carries off the mat, improving relationships and decision-making. For a deeper dive into breath-based practices used in our classes, book a yoga class and explore the integration of Sudarshan Kriya and meditation in the Art of Living tradition.

Who Should Practice Yoga?

Yoga is suitable for almost everyone, regardless of age or fitness level. It can be adapted with modifications and props. It is especially valuable for:

• Beginners – Start with Yoga for beginners or Hatha yoga and progress at your own pace.
• People with back pain – Gentle strengthening and stretching can help; see Yoga for back pain and work with a qualified teacher.
• Those managing weight – Yoga for weight loss and active styles, combined with Surya Namaskar, support metabolism and consistency.
• Women with PCOS – Yoga for PCOS can support hormonal balance and well-being when practised regularly.
• Busy professionals – Book an online yoga class or short home practices to stay consistent.

If you have health concerns or injuries, consult a doctor and choose a teacher who can offer appropriate modifications.

Older adults can benefit greatly from gentle Hatha or Yin yoga to maintain mobility and balance. Pregnant women should opt for prenatal yoga with a qualified instructor. Children and teens can develop body awareness and focus through age-appropriate classes. In short, yoga is inclusive: the practice adapts to you rather than the other way around. Use our Yoga types and Yoga by goal pages to find the best starting point for your situation.

How to Start Yoga

Starting yoga is simple. A few practical steps:

1. Choose a style – Begin with Hatha or Yoga for beginners for a safe, clear foundation.
2. Find a class or teacher – Book a yoga class in Bengaluru or online for structure and correction.
3. Start with breath – Learn basic pranayama (breathing); it underpins all practice.
4. Add a simple sequence – Surya Namaskar (Sun Salutation) is a classic way to build strength, flexibility, and routine. See Surya Namaskar steps and how many to do daily.
5. Practice regularly – Even 15–20 minutes a day is more beneficial than long, rare sessions.

For a clear path from zero to a steady practice, use our Yoga for beginners guide or book a class.

What you need: Comfortable clothes, a non-slip mat, and a quiet space. You do not need expensive equipment. For online yoga, a device with a stable internet connection is enough. In Bengaluru or online, you can book a yoga class with CA Shikha Nikhil Dokania for personalised guidance.

When to practise: Morning is ideal for many—it sets a calm tone for the day. Evening practice can help release tension before sleep. Choose a time you can stick to; consistency matters more than duration.

Book a Yoga Class

Structured yoga classes help you learn correct alignment, avoid injury, and stay motivated. Book a yoga class in Bengaluru or online—group or one-on-one, live or recorded. If you are looking for structured in-person sessions, explore our Yoga Classes in Bangalore.

Surya Namaskar (Sun Salutation)

Surya Namaskar is a sequence of 12 poses linked with the breath. It builds strength, flexibility, and stamina and is often used as a warm-up or a complete short practice. It is also popular in yoga for weight loss programmes.

• What is Surya Namaskar – Overview, benefits, and how it fits into your routine.
• Surya Namaskar steps – Step-by-step breakdown of each pose.
• Surya Namaskar benefits – Physical and mental benefits in detail.
• How many Surya Namaskar daily – Repetitions for beginners and regular practitioners.

Yoga by Goal

Different goals need different approaches. Our by-goal section helps you match practice to intention:

• Yoga for weight loss – Styles and habits that support healthy weight.
• Yoga for back pain – Safe poses and sequences for a stronger, pain-free back.
• Yoga for anxiety – Breathing and gentle movement for calm and resilience.
• Yoga for PCOS – Practices that may support hormonal and metabolic health.
• Yoga for beginners – How to start safely and build a lasting practice.

Each guide links to relevant yoga types; book a class to take the next step.

Wondering how yoga fits into your overall fitness routine? See yoga vs gym — what to know for an honest comparison of benefits, limitations, and how to combine both.

International Yoga Day

International Yoga Day is celebrated every year on 21 June. It highlights yoga’s Indian origins and its role in global health. Learn more about its history, significance in India, and how to take part in our International Yoga Day page.

Next Steps

• Book a yoga class (online or in Bengaluru).
• Learn Surya Namaskar and Surya Namaskar steps.
• Compare Types of yoga and find your fit.
• Choose a goal: Weight loss, Back pain, Anxiety, PCOS, or Beginners.
• Mark International Yoga Day and join the global celebration.

Yoga is a lifelong journey. Start where you are, use this guide and the linked pages to deepen your understanding, and when you are ready, join yoga classes in Bengaluru or online with a qualified teacher to personalise your practice.

Frequently Asked Questions About Yoga

What is yoga in simple words?
Yoga is a practice that combines physical postures, breathing exercises, and meditation to improve health, flexibility, and mental clarity. It originated in India and is now used worldwide for fitness and well-being.

What are the main benefits of yoga?
Yoga improves flexibility, strength, balance, and posture. It also reduces stress, improves focus and sleep, and supports emotional balance. Different types of yoga emphasise different benefits—from gentle stretching to vigorous fitness.

Which type of yoga is best for beginners?
Hatha yoga and beginner-focused classes are ideal. They teach basic poses and alignment at a manageable pace. See our Yoga for beginners and Yoga types guides to choose.

How often should I do yoga?
Even 15–20 minutes daily is beneficial. For general fitness and stress relief, 3–5 sessions per week is a good target. Consistency matters more than long, rare sessions.

Can I do yoga at home or do I need a class?
You can start at home with online videos or apps, but book a yoga class (online or in person) to learn correct alignment and avoid injury. A teacher can personalise the practice for your goals and limitations.

Is yoga good for weight loss?
Yes. Active styles like Vinyasa and Power yoga burn calories and build muscle. Surya Namaskar and yoga for weight loss programmes combine movement with mindful habits that support healthy weight.

What is International Yoga Day?
International Yoga Day is celebrated every year on 21 June. It was declared by the UN in 2015 to honour yoga’s Indian roots and its role in global health. Learn more on our International Yoga Day page.