Yoga comes in different levels of difficulty. Beginners or those who have not practised for a long time should start with the basic classes.

Yoga is a versatile sport for both men and women, can be easily performed on the mat, and brings countless benefits for both the body and mind. On the Internet, you will find more than 10 different schools of yoga, each with its own goals and effects. However, for beginners, relying entirely on online instructions without understanding the method can lead to unwanted risks. To start this journey, all you need is a mat, a love of sports, some soothing background music, and basic yoga movements. However, always remember that yoga is not simply a regular exercise like aerobics or other high-intensity physical training methods; it is also a subtle combination of breathing, stillness, and inner strength.

Benefits of Yoga

Reduce stress and anxiety: Yoga is a great way to relax and relieve stress through meditation and gentle stretching exercises. Many studies have shown that yoga can reduce cortisol levels, a hormone that increases when the body is stressed. Although cortisol plays an important role in responding quickly to short-term stressful situations, if cortisol levels remain high for a long time, it can cause serious health effects. Reduce inflammation and prevent disease: Inflammation is a natural part of the immune system, but chronic inflammation can lead to many serious diseases such as heart disease, diabetes, Alzheimer&#39;s, and cancer. Yoga, by reducing stress and improving sleep quality, effectively supports the control of inflammation. It is especially beneficial for those who experience chronic stress or are sedentary. Improve cardiovascular health: Yoga not only brings relaxation, but also supports blood circulation, providing essential nutrients for the body. Especially for menopausal women, yoga can help control cholesterol levels and prevent the risk of cardiovascular diseases due to estrogen deficiency. The gentle, controlled movements in yoga help improve the health of the cardiovascular and circulatory systems. Improves quality of life: Yoga is not just a physical exercise, but also a powerful mental therapy. By relieving stress and improving mood, yoga helps each person face life with a more positive spirit, thereby improving the quality of daily life.

Ease chronic joint pain: Older adults, or those with poor posture and who are overweight, are more likely to have joint problems. Slow, gentle yoga movements can help relieve pain and improve mobility, especially for those with chronic arthritis. Improve sleep: Sleep plays an essential role in overall health, from weight control to blood pressure to mood. Yoga helps promote the production of melatonin – a hormone that regulates sleep cycles, helping you fall into deep sleep and improve the quality of your rest. Strengthens heart and lung health: Yoga focuses on breath control, which helps improve the function of the cardiovascular and respiratory systems, while bringing balance and health to the body from within.

Types of yoga

1. Hatha Yoga: The most ancient, comprehensive, and popular form of yoga, Hatha Yoga focuses on improving both mental and physical health. The practice includes basic postures (Asanas), breathing techniques (Pranayama), moving postures (Mudras), static postures (Bandhas), and purification methods (Kriyas) to achieve purification and synchronization of the body and mind. 2. Restorative Yoga: Focusing on healing from within, Restorative Yoga helps release stressful thoughts and pent-up emotions in the body, bringing you into a state of absolute relaxation. The movements are mainly lying or sitting comfortably, without the resistance of gravity, allowing the body to relax to the maximum and breathe more deeply. 3. Ashtanga Yoga: As one of the oldest yoga methods, Ashtanga Yoga requires students to memorize sequences of movements and practice regularly to improve their skills. Teachers will provide practice progress based on each student&#39;s physical condition, helping to ensure safety and maximum effectiveness.

4.Universal Yoga: Combining different levels of yoga postures (asanas), breathing practices (pranayama), mantras, chanting, and meditation, Universal Yoga emphasizes self-awareness of all aspects of the body, mind, and inner energy. 5. Bikram Yoga: Practiced in a high temperature (36-40°C) and high humidity environment, Bikram Yoga consists of a series of 26 to 42 stretching movements combined with breathing. This method helps increase metabolism, detoxify the body, increase flexibility and muscle strength. 6.Flow Yoga: Emphasizing the synchronization between the rhythm of postures and breathing, Flow Yoga uses ujjayi breath and energy locks (bandhas) to create natural heat from within the body.

7. Yin Yoga: A highly meditative practice, Yin Yoga requires holding passive postures for long periods of time to penetrate deeply into the connective tissues of the pelvis, hips, lower abdomen, and spine. By connecting with the subtle energy of the body, Yin Yoga enhances vitality, flexibility, and cultivates a peaceful mind. 8. Pilates: A popular exercise method in Europe, America and the entertainment industry, Pilates is widely recommended by those in the dance and regenerative medicine industries. With challenging mat exercises, Pilates helps strengthen the core muscles, expand muscle lines, increase flexibility and balance, and sculpt the body&#39;s curves. 9.AG Fundamentals: Often referred to as aerial yoga, this is an anti-gravity fitness class suitable for both beginners and advanced students. The practice of hanging upside down and flying on silk satin fabric is more relaxing and playful than traditional yoga, while also relieving stress on the body and effectively shaping the figure.

What should yoga beginners keep in mind?

Start with the basics: Yoga comes in different levels of difficulty. Beginners or those who haven’t practiced in a while should start with a basic course. After practicing for a while, consider moving up or seeking advice from a professional teacher. Know your goals: Yoga classes are divided into goals like mental stress relief or muscle strength training. Choose a class that suits your desires. Inform your teacher of any health conditions: If you have any health issues, be sure to inform your teacher. They will adjust the exercises accordingly or give you special instructions to ensure your safety. Don&#39;t push yourself too hard: Some yoga poses can be quite challenging, and beginners may find themselves struggling to keep up. Remember that yoga is a gradual process that requires patience and consistent practice. Don&#39;t push yourself to be perfect right away, as this can easily lead to injury. Photo: Getty Images, Virojt Changyencham, Victor Dyomin, skynesher, aluxum, Andrea Wyner

What are the different types of yoga?

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