Do you know your Downward Dog from your Dolphin? The fitness arena is full of buzz terms and vocabulary, meaning that not only do we have to get our heads around new fitness trends, we also have to learn the lingo!

Yoga is nothing new, though it has fast become one of the most popular fitness classes thanks to its variety of techniques and suitability for all abilities.

At first glance, a studio class might look like a group of people in tight shorts pretending to be trees, but it’s actually an effective full-body toning workout.

If you’re new to the practice, Diana Wright, National Group Fitness Manager, outlines a few basics to help you get started and explains what to expect in your first session.

Quick Summary

• Yoga is a form of exercise combining controlled movement, intentional breathing, and body awareness to support both physical and mental health.

• Regular practice can improve flexibility, strength, posture, balance, mobility, and digestion, while reducing aches, stiffness, and recovery time from other exercises.

• Yoga supports mental wellbeing by lowering stress, improving mood, aiding relaxation, and improving sleep quality through breath-led, mindful movement.

• Common styles include Hatha (slow and beginner-friendly), Vinyasa (flowing and fitness-based), Ashtanga (structured and physically demanding), and Kundalini (breath-led and meditative).

What is Yoga and its Benefits?

Yoga is a form of exercise that focuses on controlled movement, intentional breathing, and awareness of different parts of the body.

Originally a spiritual practice centred on inner peace and self-awareness, yoga began in ancient India over 5,000 years ago. Over time, it evolved to include physical postures, breathing techniques, and meditation.

Today, yoga is widely practiced as a form of exercise and stress management, while remaining rooted in mindfulness and intentional breathing.

Benefits include:

Physical Benefits

• Greater flexibility

• Increased mobility and joint range

• Improved balance and stability

• Better posture and body awareness

• Increased strength and muscle tone

Mental and Emotional Benefits

• Lower stress levels

• Deeper relaxation

• Improved mood and emotional wellbeing

• Better quality sleep

Overall Wellbeing Benefits

• More efficient breathing

• Increased lung capacity

• Reduced muscle tension

• Improved sense of calm and balance in daily life 

What Can I Expect from a Yoga Class?

Is Yoga Difficult?

Yoga can be difficult for beginners. Although generally considered a low-impact exercise, it's a workout that can still create new challenges, such as feeling awkward learning unfamiliar poses or building up balance, strength and flexibility. 

It also depends on the style of yoga. While yoga classes such as Vinyasa or Ashtanga are more challenging so be prepared to sweat and feel the burn, Hatha yoga offers a gentle and a slower pace, perfect for beginners, older members or pregnant women. 

Certain moves, you'll find easier than others, though hey, you're new, so you'll improve as you go along! After your first class, you'll be up to speed with a number of basic yoga positions, such as Downward-facing Dog, Child Pose, Eagle, Half Moon and Lord of the Dance.

If you find the positions a little too challenging, our expert yoga instructor will modify the poses for you whilst you get into the swing of things. Ensure you let your instructor know that you're new to yoga, and if you have any injuries before the class kicks off.

What Should I Wear to a Yoga Class?

Wear attire that fits the body snugly, to avoid any loose clothing getting in your way. This also allows your yoga instructor to see your movements clearly, and correct any poor posture if required.

Remember that you'll be contorting your body into a number of positions, so choose clothing that won't sag or gape in order to protect your modesty! 

On the feet, you can either go barefoot or wear yoga socks. These have special rubber pads on the soles for better grip. 

What Are Yoga Asanas?

Yoga asanas are positions or poses that are taught in a yoga class. ‘Downward dog’ is one most people will have heard of.

What Types Of Yoga Can I Do?

There are lots of different types of yoga, but the four main ones are the ones most people will start with. 

These are:

Village Health & Wellness Club members can enjoy a variety of yoga techniques, so you're certain to find something you'll love.

Does Yoga Help with Weight Loss?

Yes, practicing yoga has been shown to be an effective method to reduce body weight in overweight adults. 

A study found that gradual, moderate reductions in weight and BMI were seen when yoga was practiced for 60 minutes, three times per week for three months or more. 

Yoga is shown to be an appropriate and potentially successful intervention for prevention of obesity, and risk reduction for diseases in which obesity plays a significant causal role.

Does Yoga Help Anxiety or Stress?

Yes. Regularly practicing yoga can improve your quality of life and help ease symptoms of stress and anxiety.

Yoga supports mental well-being by emphasising controlled breathing and slow, intentional movement. Even a short session can help you feel more grounded, interrupt cycles of overthinking, and release physical and mental tension.

Research indicates that yoga can help reduce symptoms of anxiety and stress-related conditions and may offer benefits similar to other mind-body practices such as qigong and Tai Chi. 

Additionally, studies suggest that yoga can improve depressive symptoms in ways that are comparable to conventional treatments, including pharmacological therapy, group therapy, and social support interventions.

Can Yoga Improve Cardiovascular Health?

Yoga has been linked to improving a variety of other health outcomes including blood glucose (helping to avoid diabetes), stress indicators, cholesterol and diastolic blood pressure. 

Given the limited evidence to date, we are unable to determine the effects of yoga in the primary prevention of cardiovascular disease.

Is it Safe to Do Yoga While Pregnant?

Tips for Yoga Beginners

• Keep your eye on other members in your yoga class. Try to arrive early to pick a spot in the studio that allows you to see as many other people as possible. That way, if you get stuck, you can follow their movements no matter which way you're facing.
  
  
• If you can position yourself at the front of the class, you'll have a better view of your instructor, and of yourself in the mirror. This way, you can see how your body is moving and where you need to correct your posture.

One of our members who enjoys yoga in Edinburgh suggests;

"Don't worry about looking like you don't have a clue what you're doing! Leave your inhibitions at the door and just let your body move however it wants to."

Begin Your Yoga Journey

Fancy giving yoga a try? Our expert-led sessions offer a gentle, full-body workout that combines mindful breathing with flowing poses to strengthen muscles, enhance flexibility, improve balance, and calm the mind.

Book your yoga class online through the app or log in to our Member's Area.