What Is Yoga and What Is It For? An Honest Guide Before You Try It
By Micael Lopes, Founder of Marcar Terapias
By 
Back pain affected around 619 million people worldwide in 2020, according to the WHO, and sitting still rarely fixes it. This guide explains what yoga is, what a first class feels like, where the evidence stops, and how to choose a space in Portugal without guesswork.
It is eleven at night, you are on the sofa with your lower back throbbing after another eight hours at a desk, and the thought "I really must do something" is back for the third week running. According to the WHO, around 619 million people lived with low back pain in 2020, and the number is projected to keep rising. Ignoring it rarely makes it fade. This guide tells you what yoga is, what it may realistically do, where the evidence is thin, and how to choose a class in Portugal.
If you are weighing up options, you can start by looking at Yoga therapists in Portugal to see what is on offer near you. Yoga is a practice combining physical postures, breathing and attention, and for many people it works best as a regular, gentle habit rather than a quick fix.
What Is Yoga?
Yoga is an ancient Indian practice that combines movement, breath control and meditation. People use it mainly for flexibility, strength, stress management and general wellbeing, not as a medical treatment.
The word comes from the Sanskrit yuj, meaning "to join". In modern Portugal you will usually meet it as a studio class built on asana (postures), pranayama (breathing) and relaxation. Common styles include:
- Hatha: slow, foundational postures; good for beginners.
- Vinyasa: flowing sequences linked to the breath.
- Yin: long, passive holds, often 3, 5 minutes.
- Restorative: supported poses for deep rest.
- Ashtanga: a set, physically demanding sequence.
What is laughter yoga?
Laughter yoga is a format created in India in the 1990s that combines deliberate laughter exercises with yogic breathing. It involves no postures; groups start with "forced" laughter that often becomes real. It is a social, light-hearted practice, and evidence for specific health outcomes is still limited, so treat it as a mood-lifting activity rather than therapy.
What is yoga used for?
Research is encouraging but modest. A 2022 Cochrane review on yoga for chronic low back pain found low to moderate certainty evidence that yoga may produce small improvements in back function and pain at 3 and 6 months compared with no exercise. The NHS also lists yoga among activities that may help with stress and back pain. That is a useful finding, not a miracle.
You might be thinking: "I've seen these claims before and I'm sceptical." That's a fair concern. Yoga is not a replacement for medical care, and the benefits found in trials are usually small to moderate and tied to regular practice, typically weekly sessions over 8, 12 weeks. It is best seen as a low-risk way to move more and relax, not a cure.
So what actually happens when you walk into your first class?
What to Expect From Your First Yoga Session
A first yoga class usually lasts 60, 75 minutes and follows a simple pattern: arrival and breathing, gentle movement, a few held postures, and a final rest. You do not need to be flexible.
- Arrival (5, 10 minutes): the teacher asks about injuries, pregnancy or health conditions. Mention anything relevant.
- Warm-up: gentle spinal movement and breathing.
- Postures: standing, seated and floor poses, with options for different levels.
- Final relaxation (5, 10 minutes): lying still, often the part newcomers remember most.
Wear comfortable clothes, bring water, and expect to use a mat, blocks or a strap, which most studios provide.
Imagine: Marta, 41, an accountant in Porto. She woke most mornings with a neck so stiff she could not turn to check her blind spot, and her shoulders sat up around her ears by 3 pm. After eight weeks of two Hatha classes a week, plus five minutes of neck stretches at her desk, she could turn her head fully when reversing and noticed she was falling asleep faster. Her experience is individual, not a promise, but it shows how small, consistent practice can add up.
💆 Looking for Yoga near you? Browse available therapists, free, no registration required. Browse therapists →
"Will it hurt?" It should not. Gentle stretching sensations are normal; sharp, pinching or joint pain is a signal to ease off. Yoga is not the best first choice if you have an acute injury, recent surgery or unexplained severe pain, since you should see a doctor or physiotherapy professional first. Teachers are not clinicians, and a good one will say so.
Next, how does yoga compare with the other practices people confuse it with?
What Is the Difference Between Yoga and Pilates?
Yoga draws on Indian philosophy and links movement with breath and meditation; Pilates, created by Joseph Pilates in the early 20th century, focuses on core control and precise, repeated exercises. Both can improve strength and flexibility.
| Yoga | Pilates | Tai chi | |
|---|---|---|---|
| Origin | India | Germany, early 1900s | China |
| Focus | Flexibility, breath, calm | Core strength, posture | Balance, slow flowing movement |
| Pace | Slow to moderate | Controlled, repetitive | Very slow, continuous |
| Mind element | Meditation, relaxation | Concentration on form | Moving meditation |
Yoga vs Tai chi
Tai chi is a Chinese martial art performed as continuous slow sequences, with no held poses. Research, including a 2019 review in the British Journal of Sports Medicine on older adults, suggests tai chi may reduce falls, so it is often suggested for balance. Yoga tends to involve more stretching and static holds. If you want core work specifically, try Pilates.
Once you know the style you want, the next question is where to practise.
How to Choose a Good Yoga Space in Portugal
A good yoga space has qualified, transparent teachers, small enough classes for individual attention, and a clear approach to beginners and injuries. Look at these signs before your first visit.
| Sign | What it means | Why it matters |
|---|---|---|
| Teacher training is stated clearly | Declared qualifications, for example a 200-hour or 500-hour course with a recognised school | Gives you something concrete to ask about and check |
| Health questions at the start | The teacher asks about injuries, pregnancy or medication | Shows they adapt the class to you |
| Modifications offered | Props and easier or harder options are demonstrated | Lets beginners practise safely |
| Reasonable class size | Roughly 15 or fewer people, so the teacher can see everyone | Increases the chance of hands-on or verbal correction |
| Honest claims | No promises to cure illness or replace medical care | Signals professionalism and compliance with health rules |
You might be thinking: "How can I tell if it will suit me before I commit?" That's a fair concern. Most studios offer a single class or introductory session, so try one or two different styles and teachers before deciding. Google ratings and written descriptions help, but how you feel afterwards matters more.
Before you get in touch, it helps to have a few questions ready.
Questions to Ask Before You Book
Ask about the teacher's training, the class level, and how they handle injuries. A good teacher will answer plainly and without pressure.
- What training do you hold, and with which school or body?
- Is this class suitable for complete beginners?
- How many people attend a typical class?
- I have [back pain / a knee issue / am pregnant]: can you adapt the practice?
- Do you offer a trial class or a single session?
- Which style is this, and how physically demanding is it?
Contact is direct by phone or WhatsApp, so you can ask these before you go. If you enjoy the calm side of yoga, you may also like therapeutic massage as a complement.
But is yoga actually right for you?
Who Yoga Is Right For, and When It Might Not Be
Yoga suits most healthy adults, including beginners, desk workers and older people, when adapted. It needs medical advice first in some situations.
It may suit you if you:
- sit for long hours and feel stiff;
- want a gentle way to manage stress;
- are returning to exercise;
- already train and want mobility work.
Speak to a doctor first if you are pregnant, have osteoporosis, glaucoma, uncontrolled high blood pressure, a herniated disc or recent surgery. Some poses, such as deep twists or inversions, may need modifying or avoiding. Hot yoga adds heat-related risks.
Do I need to be flexible? No. Flexibility is something that may develop with practice, not a requirement.
What about price? Prices vary by city, class format and whether it is group or private. You will find them on each profile on Marcar Terapias, so you can compare before getting in touch.
Ready to pull it together?
📌 Take this with you:
- Yoga is a movement, breath and relaxation practice, not a medical treatment; a 2022 Cochrane review found small improvements in back pain for some people.
- Look for clearly declared teacher training, health questions at the start and options for beginners.
- Realistic expectations: many people notice better sleep or less stiffness after 4, 8 weeks of regular weekly classes.
- Yoga is not the best first step for acute injuries, severe unexplained pain or certain conditions; see a doctor first.
- On Marcar Terapias you can compare profiles, prices and ratings, then contact studios directly.
Your Next Step
Marcar Terapias lists wellness spaces across Portugal, with services, prices and direct contact, no commissions. You can compare options at your own pace, then call or message the one that feels right.
Are you a therapist or spa owner? List your services on Marcar Terapias →
Frequently Asked Questions
Yoga is an ancient Indian practice that combines physical postures, breathing exercises and relaxation or meditation. People use it mainly to improve flexibility and strength, ease everyday stress and support general wellbeing. It is a wellness practice, not a medical treatment, and suits most healthy adults when adapted.
A 2022 Cochrane review found low to moderate certainty evidence that yoga may modestly improve back function and pain at 3 and 6 months. The NHS also notes it may help with stress and flexibility. Many people report better sleep and mobility, though results are usually small to moderate and depend on regular practice.
Yoga is generally low risk when taught well and adapted to you. Speak to a doctor first if you are pregnant, or have osteoporosis, glaucoma, uncontrolled high blood pressure, a herniated disc or recent surgery. Some twists, deep forward bends and inversions may need avoiding. Stop if you feel sharp pain.
Many people notice feeling calmer or looser after a few classes, but lasting changes in flexibility or back comfort usually take longer. Trials typically follow weekly practice over 8, 12 weeks. Results vary, so aim for consistency, one or two classes a week, rather than expecting quick or guaranteed change.
Prices vary by city, class format and teacher experience. Group classes generally cost less than private sessions, and studios often offer trial classes or multi-class packs. Because rates change, check the individual profiles on Marcar Terapias, which show prices so you can compare before contacting a studio directly.
Yoga comes from India and links postures with breath and meditation, often emphasising flexibility and relaxation. Pilates, developed by Joseph Pilates in the early 20th century, focuses on core strength, posture and precise controlled movements. Both are low impact. Choose yoga for calm and mobility, Pilates for targeted core conditioning.
Check the declared training, read Google ratings and ask about beginners and injuries before attending. Marcar Terapias lists yoga spaces across Portugal with services, prices and direct contact, with no commissions. Browse them at https://marcarterapias.pt/en/explorar and contact your preferred option by phone or WhatsApp.
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