What Is Yoga? A Beginner’s Guide to Yoga + Its Benefits
Yoga is much more than stretching.
You might picture yoga as a series of physical poses, but yoga is a practice that brings together movement, breath, awareness + stillness. It can help you build strength, improve mobility, develop body awareness + create a little more space in both your body + mind.
And despite what you might see on Instagram, you don't need to be flexible, strong or able to balance on your head to practise yoga.
So, what actually is yoga?
What is yoga?
Yoga is an ancient practice that originated in India + has developed into many different traditions + styles over thousands of years.
The word yoga comes from the Sanskrit root yuj, often translated as "to yoke" or "to unite". At its heart, yoga is about creating a connection between the body, breath + mind.
Modern yoga classes often focus on physical movement, known as asana, alongside breathing practices, meditation + relaxation.
This means yoga can look very different from one class to another. One class might be slow + restorative, while another might be energetic and physically challenging.
There isn't one single way to practise yoga.
What happens in a yoga class?
A yoga class usually combines some combination of movement, breathing, relaxation + mindfulness.
You may move through yoga poses individually or link them together into a sequence. Your teacher might also guide you through breathing exercises, meditation or a period of relaxation at the end of class.
Some classes are designed to build strength and stamina, while others focus more on mobility, relaxation or slowing down.
The physical practice can include standing poses, seated poses, balances, twists, forward folds, backbends and inversions, although you certainly don't need to do every type of pose to benefit from yoga.
What are the benefits of yoga?
One of the lovely things about yoga is that its benefits aren't limited to one area of your wellbeing.
Yoga can improve flexibility + mobility
Regular yoga practice can help you move your joints through a greater range of movement and improve flexibility over time.
You don't need to be flexible to start. In fact, you can begin exactly where you are + allow your mobility to develop gradually through your practice.
Yoga can build strength
Yoga isn't just about stretching.
Many yoga poses require you to support your own body weight, which can develop strength + muscular endurance throughout the body.
Your arms, legs, core + postural muscles can all be challenged depending on the style of yoga you practise.
Yoga can develop body awareness
Yoga encourages you to pay attention to how your body feels as you move.
Rather than simply moving from one position to another, you learn to notice things like your breathing, posture, tension, balance + physical sensations.
That increased awareness can become an important part of how you move both on + off the mat.
Yoga can help you slow down
Not every yoga class needs to be sweaty.
Slower styles of yoga can give you an opportunity to pause, breathe + spend some time away from the constant stimulation of everyday life.
Practices that include breathing exercises, meditation + relaxation can be particularly useful when you're looking for a little more stillness.
Yoga can support balance + coordination
Yoga often challenges your balance, stability + coordination.
Standing balances and transitions between poses require you to concentrate on where your body is in space, while moving with your breath can help develop coordination.
Are there different types of yoga?
Yes — and this is one reason yoga can be suitable for such a wide range of people.
Some common styles include:
Hatha yoga – often slower paced, with a focus on physical poses, breathing and awareness.
Vinyasa yoga – links movement and breath together in a flowing sequence.
Yin yoga – a slower practice where poses are generally held for longer periods, allowing time to explore stillness and sensation.
Restorative yoga – uses supportive props and longer-held positions to encourage deep relaxation.
Ashtanga yoga – a more structured and physically demanding style following a set sequence of poses.
There can also be significant differences between classes within the same style, so the name of a class doesn't always tell you exactly what the experience will be like.
Is yoga suitable for beginners?
Absolutely.
Yoga isn't something you need to become "good enough" at before you start. A yoga class gives you space to learn the foundations, understand the movements and become familiar with your own body.
You can also modify poses, use props and take breaks whenever you need to.
Your practice doesn't need to look like anyone else's.
Do you need to be flexible to do yoga?
No.
This is one of the biggest misconceptions about yoga.
Flexibility can develop through regular practice, but it isn't a requirement for starting yoga. In fact, feeling stiff or inflexible can be a very good reason to explore movement in the first place.
Yoga is about working with your body as it is today, rather than trying to force it into a particular shape.
Is yoga just stretching?
No.
Although stretching and mobility are often part of yoga, the practice can involve strength, balance, coordination, breathwork, concentration, meditation and relaxation too.
Depending on the class, yoga can be surprisingly physical.
It's also worth remembering that yoga isn't simply a workout. For many people, the physical practice is one part of a much broader practice of connecting movement, breath and awareness.
Yoga vs Pilates: what's the difference?
Yoga + Pilates have plenty in common. Both can improve strength, mobility, balance, body awareness and control, and both can be adapted for different abilities.
There are also some important differences.
Yoga has a much broader history + philosophy, with physical practice being one part of a wider tradition that can include meditation, breathwork and other practices.
Pilates was developed in the 20th century by Joseph Pilates and has a particular focus on controlled movement, core strength, stability, alignment + muscular endurance.
There is definitely some crossover between the two, but they aren't the same practice.
What should you expect from a yoga class?
The experience will depend on the style + teacher, but you can generally expect some combination of movement, breathing + relaxation.
You don't need to arrive knowing the names of the poses or understanding exactly what you're doing.
A good yoga class should give you the opportunity to explore movement, notice how your body feels + work at a level that feels appropriate for you.
And yes — sometimes you'll wobble, forget which foot you're supposed to move or completely lose track of which side you've done.
That's yoga too.
Yoga at Inspired Studio
Our yoga classes are designed to give you space to move, breathe + reconnect with yourself — whether you're completely new to yoga or have been practising for years.
Come as you are, move at your own pace + leave with a little more space in your body + mind.
Frequently asked questions about yoga
What is yoga good for?
Yoga can support flexibility, mobility, strength, balance, coordination + body awareness. Slower practices can also provide time for relaxation, breathing + mindfulness.
Can beginners do yoga?
Yes. Beginners can start with an appropriate class and modify movements as needed. You don't need previous yoga experience or a certain level of flexibility.
How often should you do yoga?
There isn't one ideal amount. Some people practise several times a week, while others enjoy yoga once a week alongside other forms of movement. Consistency is generally more useful than trying to do too much at once.
What should I wear for yoga?
Wear comfortable clothing that allows you to move freely. You don't need specialist yoga clothing to start.
Do I need to bring my own yoga mat?
The Inspired Studio has everything you need, but of course, if you prefer, you’re welcome to bring your own.
Is yoga a workout?
It can be. Some styles of yoga can provide a physically challenging workout, while others are much slower and focus on mobility, relaxation or meditation.