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Yoga

โยคะ

An ancient Indian practice that today usually combines physical postures, breathing techniques and meditation.

IntensityModerate

Origin

India

History

Ancient roots; Yoga Sutras usually dated to the early centuries CE; today's posture-based styles mostly 20th century

Licence in Thailand

Not required

01

Where it comes from

Yoga is an ancient practice rooted in Indian philosophy. It began as a spiritual discipline and was traditionally handed down from teacher to student (the guru–shishya relationship), alongside ancient texts. UNESCO added yoga to its list of the Intangible Cultural Heritage of Humanity in 2016.

A key classical text is the Yoga Sutras attributed to Patanjali, a collection of short aphorisms that many scholars date to around the first or second century CE (estimates range more widely). It describes an 'eight-limbed' path in which posture (asana) is only one element, defined simply as a steady, comfortable seat for meditation. Hatha yoga, which gave the body a larger role, flourished in medieval India from around the 12th century.

The posture-focused yoga common in studios today is largely a modern development. In the early 20th century, teachers such as Yogendra and Kuvalayananda began presenting yoga as a route to physical well-being and studying its effects, and from the 1930s Krishnamacharya developed a more vigorous style linking postures together. Many current styles descend from these teachers.

02

The principle

Classical yoga aims at steadying the mind and, ultimately, at a form of liberation. The eight limbs described in the Yoga Sutras include ethical guidelines, personal observances, posture, breath control, withdrawal of the senses, concentration, meditation and absorption.

In most classes today, the emphasis is on three of these: postures (asanas), breathing techniques (pranayama) and meditation. Styles vary enormously, from slow and restorative to fast and athletic, so two 'yoga' classes can feel very different.

What people come for

  • Moving the body and improving flexibility
  • Managing everyday stress and feeling calmer
  • Better sleep and general well-being
  • Working on balance, especially with age
  • Learning breathing and relaxation techniques
  • Exploring meditation or the philosophical side of yoga
03

How it works on the body

Yoga combines held or flowing postures with attention to the breath, working on strength, flexibility and balance while encouraging a calm, focused mind.

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04

A session, step by step

  1. 01

    Arrival and centring

    Classes often begin seated or lying down, with a few minutes to settle and notice the breath.

  2. 02

    Breathing practice

    The teacher may guide simple breathing exercises to calm and focus the mind.

  3. 03

    Warm-up

    Gentle movements of the spine, hips and shoulders prepare the body.

  4. 04

    Postures

    Standing, seated, balancing and floor postures, either held for several breaths or linked in a flowing sequence.

  5. 05

    Final relaxation

    Most classes end with several minutes lying still (often called savasana), sometimes followed by a short meditation.

Precautions

  • Yoga is generally considered safe for healthy people when practised properly with a qualified teacher; the most common injuries are sprains and strains, often to the knee or lower leg. Learning alone without supervision has been linked to higher risk.
  • Beginners should avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing. Adults aged 65 and over have higher rates of yoga-related injuries.
  • If you have severe high blood pressure, glaucoma, balance problems, lumbar spine disease or a knee or hip injury, talk to your doctor and your teacher first: some poses may need to be changed or avoided.
  • During pregnancy, check with your health professional first, tell your teacher, avoid hot yoga, and avoid lying flat on your back for more than a few minutes in later pregnancy.
  • Hot yoga carries specific risks of overheating and dehydration, which matter all the more in Thailand's climate. Yoga should never replace seeing a doctor about a health problem.

Complementary practice: does not replace medical advice.

05

In Thailand

Yoga is taught in Thailand in many forms, from city studios and gyms to retreats, and classes are often offered in English as well as Thai. We did not find a Thai licence or official register specific to yoga teachers, so, as recommended by the US NCCIH, it is worth asking a teacher about their training and experience and telling them about any health conditions. Thailand also has its own traditional self-stretching exercise, ruesi dat (ฤๅษีดัดตน), which is sometimes compared to yoga but has a separate history (see its page).

Read the full guide →

Frequently asked questions

Do I need to be flexible to start yoga?

No. Flexibility tends to be something people work on through practice rather than a requirement. A good teacher will offer simpler versions of postures for beginners.

Which style should a beginner choose?

Styles range from slow and restorative to fast and athletic. Beginners are usually better off with a gentle or beginner-labelled class, and should avoid hot yoga and advanced inversions at first.

Is yoga a religion?

Yoga grew out of Indian spiritual and philosophical traditions, and some classes include chanting or philosophy. Many modern classes focus mainly on postures, breathing and relaxation; you can ask the teacher what to expect.

Can yoga treat a health condition?

Research suggests yoga may help with things like stress, sleep and chronic low-back pain, but evidence for many conditions is limited or mixed. It is not a substitute for medical care; talk to your doctor if you have a health problem.

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Sources

  1. NCCIH (US National Institutes of Health) – Yoga: What You Need To Know
  2. UNESCO Intangible Cultural Heritage – Yoga (inscribed 2016)
  3. Wikipedia – Yoga Sutras of Patanjali (dating, eight limbs; secondary source citing Bryant, Maas)
  4. Wikipedia – Postural yoga in India (history of hatha and modern postural yoga; secondary source)
  5. NHS – Exercise in pregnancy