There’s a good chance that yoga has been on your list for years. Maybe it first caught your eye in a studio, on a wellness app, or when YouTube yogis like Adriene Mishler made it feel approachable for the masses.
Still, when it comes time to step on the mat, “I don’t know…” may creep in. That uncertainty often clears with the right questions about yoga and how it fits your life.
“Yoga is not about the perfect pose you just saw on Instagram,” Mindvalley’s resident yoga coach, Cecilia Sardeo, says in her program, The Mindvalley Yoga Quest. “The best part about it is cultivating presence in your life.”
Disclaimer: This article is strictly educational and does not replace medical advice. Always consult a qualified healthcare professional before starting any wellness practice.
Frequently asked questions about yoga
1. What is yoga?
Yoga is an ancient mindfulness practice that combines body postures (or asanas in Sanskrit), mindful breathing techniques, and attention-building movements. With it, you get to experience more ease off the mat and in daily life.
Sadhguru, a world-renowned yogi and founder of Isha Foundation, calls it the science of freeing your inner world. Unlike animals, he says, the human mind can move in every direction. But this very same “free will” can create stress when we don’t know how to handle it well.
“Humanity,” he says in his Mindvalley program, A Yogi’s Guide to Joy, “is not suffering bondage. Humanity is suffering its freedom.”
Thankfully, though, he adds, there are ways to understand what life’s about and what we can do with it. And one of them is “what we’re referring to as yoga.” It’s why he spent decades unpacking and teaching it to millions worldwide, whether through Isha Foundation events, his spiritual classes, or his bestselling books.
2. What does yoga mean?
The word “yoga” comes from the Sanskrit root yuj, which means “to yoke” or “to unite.” In practice, it connects not only the body and motion but also breath and awareness, as well as attention, intention, and action.
This multilayered union of sorts is what makes this ancient practice more than a workout, says OM Yoga Center founder and longtime Yoga Journal contributor Cyndi Lee.
“The practice of yoga is not about perfecting the body,” the mindful yoga coach writes in her book, Yoga Body, Buddha Mind. “It is about understanding the body as a vehicle for awareness.”
Interestingly, traces of her view can be found in modern psychology through the concept of “locus of control.” Coined by psychologist Julian Rotter, this framework examines whether people believe they’re governed by external forces, such as fate, or by their own choices.
Those who believe fate is in their hands? They have what’s called an internal locus of control. It’s a mindset often seen in people drawn to yoga, which is all about turning inward and, ultimately, owning your inner peace.
3. Where did yoga originate?
The earliest ideas about yoga appeared in the Vedas and the Upanishads, both originating in the Indian subcontinent thousands of years ago. (They’re the same scriptures that explore the power of the breath, the mind’s role in shaping human experience, and awareness as the gateway to higher levels of consciousness.)
Eventually, the practice became more clearly defined in The Yoga Sutras of Patanjali. It’s the foundational text that strips yoga of its “woo-woo” status and organizes it into a clear, practical system to follow.
Leafing through its pages, you’ll see words of wisdom describing it as the art of quietening mental noise to make way for awareness. Bodily postures were meant to support this goal, so the mind could take the lead.
4. Who invented yoga?
“Yoga is not an invention,” Sadhguru says. “It is a discovery.” In that sense, it’s a response to human experience itself and the need for balance in life.
And the practice surely wasn’t an invention by any single person. In fact, yoga as you know it today developed slowly over thousands of years, shaped by many teachers, thinkers, and practitioners in India.
Passed down from one generation to another through oral tradition, it eventually began appearing in texts such as The Yoga Sutras of Patanjali. And thanks to the likes of the ancient Indian philosopher, Patanjali, the practical ways to experience yoga are now accessible to the whole world.
5. Is yoga a religion?
No. Think of it as a universal set of tools for understanding yourself and your life experiences. Or in Sadhguru’s words: “A technology for well-being.” And like any technology, it’s meant for anyone and everyone, regardless of culture, background, or belief system.
Religion, on the other hand, grows out of culture itself. That means it’s a reflection of shared stories, symbols, rituals, and social structures that shape how we see meaning and make sense of the world.
Yoga, though, works at the level of human experience rather than cultural identity. And that universality explains why yoga fits so easily into holistic wellness. Any approach that falls under this term views you as a connected whole, where thoughts, habits, emotions, and the body influence one another throughout the day.
So, when one part is out of sync, the rest tend to follow.
Now, science has yoga’s holistic nature down pat. A 2020 study in Frontiers in Psychology found that yoga-based practices support overall well-being by helping people manage their emotions more effectively and feel more satisfied with daily life through:
- Calmer stress responses,
- Steadier moods, and
- Better physical recovery from everyday strains.
All of these? They’re qualities anyone can access, regardless of their cultural attachments.
Questions about yoga styles
6. What is hatha yoga?
Hatha yoga moves at an unhurried pace. Poses are held long enough for you to notice what your body is doing and how your breath responds.
It’s the style many teachers, including Cecilia, treat as the groundwork of yoga. You learn how to do the basics:
- Stand,
- Breathe, and
- Settle down.
No complications, just the essentials.
For anyone who wants to feel grounded instead of rushed through the day, hatha is often the starting point for mind-body balance to be a thing.
7. What is vinyasa yoga?
This style of yoga is all about flow. One pose leads into the next, guided by mindful breathing. From here, your body warms up for more strength, and your mind learns to stay present as things keep moving.
Many people are drawn to vinyasa as part of a morning yoga routine, using the rhythm to wake up both body and mental focus.
And it also comes with real health benefits. Even a single session of vinyasa flow yoga, as a study published in Complementary Therapies in Medicine reveals, can lift up your mood and support healthy heart function. This suggests that the style’s movement-and-breath rhythm matters for more than just flexibility.
8. What is yin yoga?
Going yin on the mat means staying put. Here, you hold poses for several minutes with little muscular effort. The work happens quietly, deep in the tissues and just as deeply in the mind.
In his teachings, Sadhguru often speaks of stillness as the doorway to awareness—the exact bedrock of yin yoga.
As much as you’d like to squirm and wriggle around in a pose, the urge to move sure does pass. When it does, the doorway to sensations and emotions opens up. It’s what science calls interoceptive awareness, the ability to sense your internal bodily signals, which, when increased in body movement, can release emotions previously stored in the body.
One way you can think of it is as a “conversation” you have with yourself for self-healing.
9. What is ashtanga yoga?
Ashtanga yoga follows a set sequence of poses that remain the same throughout a session, practiced over and over.
That repetition is the whole point. Over time, the body builds strength and stamina, while the mind learns discipline through consistency.
Many people who enjoy structure find comfort here. You show up, do the work, and let the practice reveal where you are that day, without needing variety to stay engaged.
In this sense, it shows that yoga doesn’t have to be complicated for mental clarity to come in. Like Sadhguru says, “When you are conscious of your body, your mind naturally settles.”
10. What is hot yoga?
Hot yoga is practiced in a heated room, where sensations intensify quickly. Your muscles warm quickly, sweat follows, and the practice feels intense from the first pose. It asks for hydration, pacing, and close attention to limits.
You can see it as a literal take on Indian yoga, where heat is symbolic. Traditionally, warmth was meant to come from breath, focus, and sustained effort rather than from your external environment.
The difference here is subtle, yet telling. One approach supplies heat from the outside. The other trains the body and mind to create it on their own.
11. What is kundalini yoga?
Kundalini yoga works with precise sequences:
- Specific movements,
- Timed breathing patterns, and
- Repeated sounds or chants.
Each element is used deliberately to influence how your nervous system, attention, and energy respond.
Instead of holding poses for simply alignment or flow, the practice focuses on how breath and repetition affect your inner state, potentially for a kundalini awakening (the rising of dormant energy at the base of your spine). This aligns with Sadhguru’s idea of inner engineering.
“Yoga is about engineering yourself the way you want to be,” he says. And this style of yoga reflects that directly.
12. What is restorative yoga?
In plain terms, it’s a practice built around deliberate rest. Poses come with props like bolsters, blocks, and blankets, so your body doesn’t have to work as hard. Then… you stay in each position for several minutes.
From here, eventually your muscles soften, and the nervous system slows down. The goal of this softness? Recovery.
In her program, Cecilia reminds her student that rest is not a reward after effort but a practice to hone in and of itself. Now, restorative yoga echoes these principles.
By removing effort, you signal safety to the body, giving it space to reset after stress or fatigue.
13. What is somatic yoga?
“Somatic” comes from the Greek word sōma, meaning “body.” In this yoga, all movements you make are slow and deliberate.
Much like yin yoga, somatic yoga builds interoceptive awareness. The key difference between them, though, is that once you’ve noticed the tension, you release it as it happens—through motion instead of stillness.
“The moment you start listening to your body,” Cecilia points out, “it starts responding differently.”
Most common questions about yoga benefits
14. What is yoga good for?
Yoga helps your body move with more ease and strength while giving your mind relief from endless mental chatter.
Many beginners assume yoga has to look a certain way to count. Advanced poses, long sessions, a perfect routine… You know the drill.
Yet that’s not how the practice works.
“There is no perfect pose,” says Cecilia. “The perfect pose is the perfect pose for you today.” Yoga meets you where you are, whether that’s five minutes of breathing in your car or a full class on the mat.
It’s likely why, according to the Centers for Disease Control and Prevention (CDC), nearly one in six adults in the U.S. practices yoga to support their health beyond fitness.
15. What does yoga do for your body?
It makes you more capable without feeling pushed. You move with fewer aches, better balance, and less effort through the day. It also builds muscular endurance, training your muscles to stay engaged longer so you tire less and recover faster.
Esteemed physician Dr. Timothy McCall, who’s also the author of Yoga As Medicine, notes that regularly practicing it strengthens the body while easing unnecessary tension. And with steady attention, bodily strength and ease tend to arrive together.
“It is a powerful medicine indeed for body, mind, and spirit,” he writes in the book. “The longer you stay with it and the more heart you put into the journey, the farther it can take you.”
16. Is yoga good for weight loss?
The short answer is… yes, though not in the quick-burn way many people expect. Yoga supports weight loss indirectly by sharpening your awareness of habits, stress, and daily choices, which matters when lasting change is the goal.
Cecilia herself started hers on the same footing, after years of health imbalance and burnout.
“All I had to start chasing,” she recounts, “was the healthiest version of my body.”
That change in focus keeps the weight loss process sustainable.
17. Can yoga help reduce stress and anxiety?
Yes, it works. And it works best when you treat it as a regular practice, not a one-off quick fix.
Here’s what sticking with yoga can do for your peace of mind:
- Lower cortisol, even under pressure. Clinical research in JAMA Network Open shows that yoga and breath-based practices can help you reduce stress, anxiety, and low mood in high-stress environments.
- A calmer emotional baseline. Large reviews in the British Journal of Sports Medicine link yoga to better nervous system regulation and fewer anxiety symptoms.
- More manageable days. Findings in Frontiers in Psychiatry suggest that yoga helps people handle everyday stress, even when it’s unexpected, with more ease and steadiness.
Ask Sarah Capel, an English teacher based in Hong Kong, about embracing the practice, and she would tell you.
“I know I needed yoga to transform my life,” she shares with Mindvalley. “I have so much emotion inside that cannot seem to be released simply with meditation.”
18. Will yoga help me connect with my spirituality?
It can, if that’s the goal you want to achieve with it. And this begins by loosening the pressure to define what spirituality should look like.
Because the truth is? No one really knows.
Sadhguru has a hunch, though. “Spirituality is not about looking up,” he says. “It is about looking inward.” Which sounds like the point of yoga to begin with: to just be.
In this vein, spiritual growth on the mat begins the moment you notice what’s actually happening inside you, like…
Your breath getting shallow…
Your shoulders tightening…
Or that loop of thoughts running on repeat.
In that awareness, you’ll stay present long enough to hear yourself. Repeat the process, and see your world open up, day to day.
Frequently asked questions about yoga for beginners
19. Do I have to be flexible to practice yoga?
No. Flexibility often shows up after you practice, not before.
So it’s okay to show up on the mat even if you’re stiff as wood. All you need to do here is move a little bit by bit every day. Then keep breathing evenly, in and out of a pose, from one to the next.
Over time, your body eventually softens to meet you where you’ve arrived—all after meeting you where you were.
Not convinced? Here’s a reality check for you. A study published in Evidence-Based Complementary and Alternative Medicine found that regular yoga practice improves flexibility and range of motion, even in people with limited mobility.
So, go ahead and get good, no matter your starting point.
20. Can I practice yoga if I’m overweight or out of shape?
Yes. You do not need a certain body type, stamina level, or fitness history to begin. You just start by moving what you can, breathing as you go, and letting your body change gradually as your practice deepens.
As many holistic weight loss guides would tell you, yoga is often the entry point into a more sustainable approach to getting in shape.
It’s exactly what drew Mary Beth Mains in, anyway. After practicing yoga casually in the past and attending hot yoga classes, the accountant from the U.S. found herself all amped to discover her best shape ever. Thanks to the practice, she says, “I’m loving the idea of losing 40 pounds.”
21. I went to a beginner class and felt overwhelmed—should I stop?
You walk into a beginner class expecting ease. Instead, you scrunch your face trying to decode poses, cues, and breathing when everyone else seems to be so “zen.”
Now this can feel like failure, but pump the brakes on the self-doubt. This happens more often than anyone admits. You’re not failing; the overwhelm is just a sign your body and brain are taking in new information at the same time.
Getting good at yoga takes time. Here are gentle steps to get you there:
- Pick classes that focus on the basics instead of the ideal pace.
- Try practicing at home first, where there’s no pressure to follow along perfectly.
- Let breath be the priority, even if you’re unsure of how you’re moving.
- Pause or rest whenever you need to. Sitting out is part of the practice.
- Give yourself a few sessions before deciding whether it’s for you.
Follow Cecilia as she walks you through the basics of yoga for beginners:
22. How often should I practice yoga?
As often as your life allows. In some weeks, you’d move daily. But in others, maybe you can only squeeze in one or two short sessions in between work, family time, and everything else you’ve got going on.
The point, Cecilia emphasizes, is to keep it practical. “Consistency is key,” she says. And on tight, just scale things down. “Even if you only have 30 minutes, don’t skip it.”
Don’t underestimate what a few short sessions can do. Things add up, and it’s a matter of time before your mind and body get the hang of it.
23. Is yoga time-consuming?
The thing is, it doesn’t have to be. Yoga only takes as much time as you’re willing to give it. Some days, that’s a full class. On others, it’s 10 minutes of stretching and breathing before bed.
The thing to remember here? It’s that yoga is about showing up, even in small stretches of time. A five-minute session still counts. A few poses wiggled in still matter.
When your practice fits into your life instead of interrupting it, it becomes easier to keep going.
24. Is yoga strenuous?
It depends on how you practice it. Some styles get your heart rate up and leave your muscles working. Others feel slow, supported, and deeply calming.
“Every practice has a different impact,” says Cecilia. “Hatha is grounding. Kundalini activates. Ashtanga burns through you.”
And even within the same class, effort looks different from one person to the next.
Here’s the thing, though: yoga gives you room to choose your level. You decide how far to go, when to pause, and how much to take on.
Questions about yoga class prep
25. What yoga style should I practice as a beginner?
Start with what helps you feel grounded.
At this stage, the goal should be to learn how your body moves and breathes in beginner-friendly options like these:
- Hatha yoga. Its slow pace allows you the time to understand alignment and breath.
- Yin yoga. Longer holds and minimal movement help you tune into sensation and awareness.
- Beginner-friendly vinyasa. Go for flow-first classes so your beginner focus stays on breath and transitions rather than speed.
When in doubt, just remember Cecilia’s golden rule: the right style for you is simply the one you feel safe enough to return to.
26. What should I wear to yoga?
Honestly, wear whatever lets you move comfortably. Think:
- Breathable tops that don’t ride up,
- Stretchy bottoms that ease your transitions, and
- Layers you can peel off as you warm up.
If you’re not tugging, adjusting, or thinking about your outfit mid-pose, you’ve got it right.
And forget what fashion trends tell you, says Rick Cummings, a contributor at Yoga Journal, to beginners.
You may ogle the latest flared leggings on Vogue. “But, speaking as a teacher,” he writes at the portal, “it is harder for me to correct someone’s alignment if I cannot see the shape of their leg.”
So, rule of thumb? Dress for function.
27. Can I eat before yoga practice?
You can, for the sake of energy. But it helps to keep it light and well-timed.
Most people feel better practicing yoga between one to three hours after a full meal, or about 30 minutes after a small meal.
The reason? According to research published in Sports Medicine, when you move soon after eating, your body has to split blood flow between digestion and working muscles. It’s why movement can feel uncomfortable if a large meal is still being processed. Because ultimately, that’s usually when sluggishness kicks in.
28. How to clean a yoga mat?
Most of the time, a quick wipe does the job.
After practice, use a gentle mix of water and mild soap to wipe both sides clean. Or buy a good mat spray. Either way, you’ve got to let it air-dry fully before rolling it up again to avoid it stinking up.
Every so often, it’s worth a deeper clean, especially if you sweat a lot. You’re breathing, stretching, and grounding on that surface. Keeping it fresh just makes it easier to come back and roll it out again.
Frequently asked questions about practicing yoga at home and online
29. Can I learn yoga online?
Yes. And for many people with busy schedules, it’s how they can make time for it.
It’s all in the science that psychologist Hermann Ebbinghaus is known for. Through his early research on memory, he found that learning tends to stick better when it occurs in short, repeated sessions rather than long ones. This idea, often called spaced learning, can explain why returning to a practice this way helps it sink in.
And that’s exactly where Mindvalley comes in, with:
- The Mindvalley Yoga Quest with Cecilia. The program breaks yoga into daily sessions, helping you build awareness—on and off the mat.
- A Yogi’s Guide to Joy with Sadhguru. While it’s not about yoga, per se, the program helps you deepen your practice with philosophical insights on how the mind, breath, and body work together.
You learn a little, return often, and let familiarity build at your own pace.
30. How to do yoga at home?
Here’s the thing: you don’t need a perfect setup, a long session, or even a huge space. A quiet corner and a mat will do.
Remember Adriene Mishler? She helped popularize yoga at home through her YouTube channel, Yoga With Adriene, which now has over 13 million subscribers worldwide for its accessible, beginner-friendly approach.
Her guiding principle is simple. “Find what feels good,” she shared with The Guardian.
The same idea reverberates through Cecilia’s philosophy: you can practice yoga anywhere… including your home.
Over time, that quiet corner becomes a space you willingly return to, no matter what happens in your day.
Questions about going deeper into your yoga practice
31. What is yoga nidra?
It’s a form of non-sleep deep rest (NSDR). To do it, you lie down, close your eyes, and follow a trained guide as your attention moves through the body and breath.
And its purpose doesn’t end there. Dr. Richard Miller, a clinical psychologist who later developed iRest Institute as a modern way to apply yoga nidra’s principles, often describes it as a way of relating to life itself.
“When we accept life as it is,” he writes in Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing, “dissatisfaction and suffering cease, and we learn to deal with reality on its own terms, rather than through what our mind desires.”
This acceptance is, in many ways, yoga at its quietest.
32. How do I become a yoga instructor?
Most instructors begin with a 200-hour teacher training, the industry standard recognized by organizations like Yoga Alliance. The process usually covers ancient yoga philosophy, human anatomy, sequencing, and how to guide others safely.
The excitement that comes with mastery is real, but what matters more is what you’ve lived on the mat. To be a great teacher, you must first show up consistently and understand what it feels like to be guided before you lead anyone else.
That’s why Cecilia often frames teaching as a shared experience rather than a role to claim. As she puts it, “We start together; we end together.”
33. How much do yoga instructors make?
Well, it depends. Many earn less when starting out, then more as private sessions, workshops, or online classes come into play.
According to Salary.com, the average yoga instructor earns about $46,500 per year, with most teachers earning between $34,000 and $65,000 annually. And on a per-class basis, Glassdoor reveals, the median hourly pay for yoga instructors often falls between $30 and $40, though the range can be lower or higher depending on the city you’re in.
So, it’s clear that teaching yoga rarely comes with one fixed paycheck. It tends to grow alongside your experience and the community you build.
Supercharge your superpower
Yoga, at its core, gives you a way to work with what you’re discovering about yourself, without pressure. You show up, breathe, move, and let one moment lead to the next.
And you don’t have to figure it all out on your own. Cecilia Sardeo’s free masterclass on Mindvalley can help you move past doing yoga “right” and start noticing how your mind-body synergy unfolds on the mat.
Inside the free session, you’ll learn to:
- Build a steady foundation without rushing progress,
- Develop strength and flexibility in simple, realistic ways,
- Choose yoga styles that match your energy,
- Use breath and awareness beyond the mat, and
- So much more.
For many, that clarity shifts everything. Like entertainer and speaker Aidan O’Sullivan was initially skeptical of yoga. But after discovering Cecilia’s guidance, he realized how much he had misunderstood the practice. Sure, it’s not easy, but it was the reset he didn’t know he needed to boost his quality of life. He shares:
The program took me through a wide variety of yoga styles, so I could find the ones that suit me best. I feel so relaxed and refreshed after each session.
What Aidan discovered is what yoga teaches without announcement. The sooner you return to presence, the deeper you breathe, the easier you move with intention… and live your life in your inherent greatness.
Welcome in.
