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Yoga – how to start training? Benefits of practice

Published: 26/06/2024
Naturally Balanced
The Naturally Balanced team includes experts in their field who create the best content for you, collaborating on their knowledge and experience.

Date of the last update: 26.06.2024

Yoga is a practice that is gaining increasing popularity worldwide. It is one of those activities that doesn’t require significant physical effort or equipment. It’s important to know that yoga not only improves physical fitness but creates a harmony between the mind and body, which leads to reducing stress and enhancing well-being. If you want to embark on a yoga journey but don’t know where to start, we invite you to read our article! 

Table of contents:

  1. What is yoga
  2. How to start practicing yoga
  3. Benefits of regular practice
  4. Can you learn yoga on your own
  5. How long before you see results
  6. Conclusion

You can read this article in 4 minutes.

What is yoga

Yoga is an ancient physical, mental, and spiritual practice that originated in India. It came to Europe and North America mainly through the travellers who experienced teachings of Indian yoga masters. The first yoga studios in Europe appeared in the 19th century, yet the practice only gained popularity in the 20th century. Nowadays, it has become an integral part of Western culture. 

With increasing awareness of physical and mental health, yoga has become a popular form of physical activity and spiritual practice. As its main goal is to achieve balance between the mind, body, and spirit, yoga exercises focus on aspects such as breath, flexibility, strength, balance, and concentration. 

How to start practicing yoga

  1. Choose the right type of yoga – there are many different styles of yoga, such as Hatha, Vinyasa, Ashtanga, or Kundalini. Before you start practicing, it’s worth familiarizing yourself with the various styles and choosing the one that best suits your needs and goals. 
  2. Find a suitable teacher – it’s beneficial to find an experienced instructor who can guide you through the initial steps and help you understand the basics of yoga. You can attend classes in a yoga studio or take online lessons. 
  3. Start with simple poses – you don’t need to be as flexible as a professional gymnast to start practicing yoga. Begin with simple poses such as Plank, Downward Facing Dog, or Cat, and gradually develop your practice. 
  4. Be patient and consistent – consistency is key to progress in yoga. Practice regularly, even if you don’t feel very confident at first. Be patient and give yourself time to grow. 
  5. Listen to your body – while practicing yoga, it’s important to listen to the signals your body sends you. Don’t push yourself too hard, avoid pain, and work within your capabilities. 

Benefits of regular practice

Regular yoga practice offers many benefits that can significantly improve your quality of life. From increased flexibility and muscle strengthening to stress reduction and improved concentration, to deeper sleep and better well-being. This ancient practice becomes the key to physical health, emotional balance, and inner peace. Below is a list of the most important benefits for the body, mind, and spirit. 

Benefits for the body

  1. Improved flexibility – regular yoga practice helps increase the range of motion and flexibility of muscles and joints. 
  2. Muscle strengthening – yoga engages various muscle groups, leading to their strengthening and shaping. 
  3. Better posture – yoga exercises help maintain proper body posture by strengthening postural muscles. 
  4. Increased balance – balancing poses in yoga develop the ability to maintain balance and coordination. 
  5. Improved respiratory efficiency – the practice of pranayama (breath control) improves lung capacity and breathing quality. 
  6. Pain reduction – yoga can help reduce back, joint, and other pains by relieving muscle tension and improving circulation. 
  7. Improved circulation – regular practice improves blood circulation, which promotes better tissue oxygenation and toxin removal. 

Benefits for the mind

  1. Stress reduction – yoga has a relaxing effect, lowering cortisol (the stress hormone) levels and promoting a state of rlaxation. 
  2. Improved concentration – yoga exercises require focus and presence in the moment, which develops the ability to concentrate and pay attention. 
  3. Increased body awareness – yoga teaches conscious body awareness, helping to better understand its needs and limitations. 
  4. Better mood – yoga practice can help alleviate symptoms of depression and anxiety by releasing endorphins. 
  5. Increased self-acceptance – regular yoga practice helps build a positive self-image and acceptance of one’s body. 
  6. Better sleep quality – yoga helps achieve deep relaxation, which translates into improved sleep quality. 

Check out also: A holistic approach to mental health

 Benefits for the Spirit

  1. Deepened meditation – yoga is often practiced as preparation for meditation, helping achieve deeper states of consciousness. 
  2. Increased sense of peace and harmony – regular practice can lead to a greater sense of inner peace and harmony with the environment. 

Can you learn yoga on your own?

Yes, it is possible to learn yoga on your own, especially with access to numerous educational materials online, such as instructional videos and books. There are also many mobile apps offering yoga lessons for beginners, allowing practice anywhere and anytime. However, practicing with a yoga instructor can be helpful, especially for beginners, as they can receive direct support and posture correction. It is important to remember that forming a solid foundation through proper breathing technique and pose execution is crucial to avoid injury and gain maximum benefits from the practice. 

How long before you see results?

The time it takes to see noticeable effects of yoga can vary depending on individual characteristics, practice regularity, and exercise intensity. Many people notice the first positive changes after a few weeks of regular practice, such as improved flexibility, increased muscle strength, and reduced tension. Long-term benefits, such as reduced stress levels, improved concentration, and better emotional balance, may be visible after a few months of regular practice. It is also important to remember that the effects of yoga can be subtle and gradually develop with continued practice, so patience and consistency are key. 

Explore more: What is CrossFit and how to start? Introduction


In summary, yoga is not only a form of physical exercise but primarily a spiritual and mental practice that can bring many benefits for health and well-being. Although the beginnings may be difficult, it is worth investing time and effort in learning yoga, as regular practice can lead to improved flexibility, strength, emotional balance, and stress management. Whether you practice yoga independently at home or under the guidance of an instructor, a systematic approach and patience are crucial to enjoying its full benefits. 

Naturally Balanced
The Naturally Balanced team includes experts in their field who create the best content for you, collaborating on their knowledge and experience.