Yoga

Mental Healing Through Mindful Movements

Approach your health holistically by building up your mental and physical well-being in wholesome harmony.

The road to a strong mind&body must be healthy and simple. Let yoga be your gentle guide to building mental balance and a resilient physique the right way.

Build my yoga plan HeyWellness App on Android HeyWellness App on iOS
HeyWellness App QR HeyWellness App rating

Beyond physical exercise

The benefits

of true yoga

Science says that what actually benefits mental health is yoga in its true sense, which is the combination of physical postures, controlled breathing, meditation, and relaxation. At the same time, only physical postures don’t significantly impact well-being.

Yoga is a perfect example of the holistic approach to health, which says that healing your mind involves taking care of your body, and through this harmony, true health blooms.

Expert guidance to awake your potential

Being a yogi with 10 years of teaching and practice, Julia has developed a thoughtful system of healing and strengthening yoga flows exclusively for HeyZen.

“I’m always excited to see how, after a few classes, it dawns on people that the tool for physical health and inner harmony was the body itself all along! And that yoga turned out to be the healthiest way to get the most out of its potential.”

Julia D.

Regular yoga practice can work for…

Get Started

Physical health:

  • Endometriosis
  • Chronic pain
  • Cardio-vascular problems
  • Respiratory function
  • Muscle and connective tissue stiffness
  • Arthritis and osteoporosis prevention
  • Increasing red blood cells and hemoglobin

Mental health:

  • Acute and chronic stress
  • Anxiety disorders
  • Depression (including prenatal depression)
  • Post-traumatic stress disorder (PTSD)
  • Eating disorders
  • Emotional dysregulation
  • Insomnia
  • Mood disorders

Yoga isn't about performance

Yoga welcomes every flexibility and strength level, as it’s not about performance and physical correctness. It’s about learning how to hear your inner voice and understand the true signals of the body to regulate the nervous system in a healthy natural way.

How often and how long

Even a single yoga class has a tangible positive effect on mental and physical health. According to the research, it doesn’t matter if you practice yoga less than four times a week or more.

Similarly, it doesn’t matter if you practice it for less or more than 8 weeks — the healing impact and efficacy will remain at the same positive level.

Mobile Background

Start Your Wellness Journey Today

Join others who’ve transformed their lives with our expert-guided programs, reducing stress and finding balance.

Dynamic yoga practices

Hatha yoga

This practice is beginner-friendly as the pace is quite slow, each pose is held for a few breaths, and transitions between poses are very calm. It aims at connecting body, mind, and spirit to nurture overall mindfulness and the ability to focus on the present moment.

The asanas practiced here are quite simple in form, yet can still be physically demanding. For some, hatha serves as a gentle introduction to more advanced practices with challenging bends. Depending on the time you practice, hatha classes can vary: a teacher will guide you through energizing asanas in the mornings, while an evening yoga routine can regulate your sleep and calm the mind.

Ashtanga yoga

Ashtanga, or so-called 8-limbed yoga, is a strength-based and dynamic practice. Usually, the class takes 90 minutes and helps to build muscles together with the resilience of mental health.

There are 6 traditional sets of asanas that can be taught in two ways: either everyone in the class follows the sequence at their own pace after memorizing the movements, or the teacher demonstrates the sequence and the class repeats it together.
While everyone follows the same routine regardless of time or part of the world, the postures themselves can be adapted to different levels. For example, it’s possible to do a forward bend with knees bent. This way, you will keep your spine long and won’t force yourself to keep a painful position.

Vinyasa yoga

Vinyasa is not as rigid as Ashtanga and can include various postures, depending on the teacher and the preparation level of practitioners. It can be viewed as a more dynamic and faster variation of hatha yoga, with each pose flowing into the next without holding any posture for too long. This type of yoga class benefits heart health, as it’s considered to be a light version of cardio training.

Yoga for weight loss

Every yoga class can help with weight loss, as practitioners become more in tune with their natural needs and feelings, which can reduce the tendency to overeat. Some may find more dynamic yoga flows as the most suitable for their physical appearance, as it presupposes a wide range of motion. Some, however, may find peace of mind in calmer practices, which soothe their anxiety and hyperactivity, eventually leading to weight loss.

Yoga is about the gentle activation of various muscle groups and balancing your mind, so try different yogic practices and see which postures make you feel the most comfortable and balanced.

Relaxing and restorative yoga practices

Somatic yoga

This type of practice concentrates on the feelings inside rather than the external correctness of different postures. Here, you can ask (and answer) yourself questions like “How does my spine feel now?” “How can I make my leg muscles more relaxed now?” and “Is this pose comfortable for my upper muscles?” etc., making you actually hear your body signals and act in accordance with them.
Often, teachers and practitioners are too focused on keeping the pose the only correct way, which causes pain and uncomfortable feelings. This practice can nurture true self-care and self-trust as you allow your feelings to dictate your movements, knowing that your wise body already knows what it needs at the moment.

Nidra yoga

It’s a special relaxation technique where you simply lay in a corpse pose, diving into a so-called “yogic sleep,” as you’re guided with mental imagery by a teacher.
The practice must follow a predetermined set of steps that include making an inner resolution, such as “I’m stopping smoking,”  recalling and feeling opposite sensations in the body (lightness and heaviness), and sequentially focusing on different body parts.
This state that’s in between sleep and consciousness is scientifically proven to normalize red blood cells and glucose levels, as well as positively impact light and mild forms of anxiety and depression.

Yin yoga

Unlike Vinyasa, which mainly targets body muscles, yin yoga focuses on the connective tissues: fascia, ligaments, and joints. The practice is very slow, and each posture is held for around 5 minutes in order to achieve optimal activation of connective tissues. During the practice, all muscles are relaxed and poses mainly target the lower body part, such as the pelvis, inner thighs, and lower spine.
Also, each pose can be adapted to any level, and, as it is held for a long time, the body naturally relaxes in stretch, removes limits, and acquires natural flexibility.
It’s very meditative and allows for a lot of introspection. Yin yoga aims to cultivate a peaceful state from within and promote deep relaxation to carry into daily life.

Your hub of yoga knowledge

How to Do Dopamine Detox the Healthy Way And Is It Really a Detox?
Mental Health
Psychology

How to Do Dopamine Detox the Healthy Way And Is It Really a Detox?

Easily accessible joys are everywhere: online shopping, video games, alcohol, and junk food—are all around us, and nothing, except ourselves, can stop us from using them. All these activities aren’t as evil as they may seem, and the main problem is our inability to curb impulses. The latest social media trends may lead you to […]

Learn More
The Truth Behind Dopamine Detox for ADHD
ADHD

The Truth Behind Dopamine Detox for ADHD

We’re surrounded by sources of “easy happiness”: social media, delicious fast food, endless TV shows, and video games—all within seconds away and ready for us to enjoy. All these activities are indeed pleasurable and non-harmful when we wisely incorporate them into our lives. But what happens when we don’t give our brains a chance to […]

Learn More
ADHD Apps That Actually Help
ADHD
Mental Health

ADHD Apps That Actually Help

Mobile devices can be our greatest enemies, as it’s so easy to get lost in the endless doomscrolling. Yet no one prevents us from turning them to our advantage and making use of apps created specifically for us – people with attention deficit hyperactivity disorder (ADHD). But there are so many apps for ADHD now! […]

Learn More
ADHD in Teenagers: Symptoms, Treatment, and Similar Disorders
ADHD
Mental Health
Psychology

ADHD in Teenagers: Symptoms, Treatment, and Similar Disorders

Teenage years aren’t the easiest by definition, and ADHD can put an additional burden on developing minds. Parental expectations, academic performance, peer pressure, and physical changes are multiplied by the disorder and affect teens’ social skills, self-esteem, and mental well-being. Let’s learn more about ADHD and the most effective way to live unaffected by its […]

Learn More
ADHD Quotes | Drops of Daily Joy
ADHD
Mental Health
Psychology

ADHD Quotes | Drops of Daily Joy

ADHD puts a great toll on our mental health. In moments when the urge to give up feels most tempting, you can find support in the wise words of those who have managed to thrive in the daily grind. Quotes for my child with ADHD We’re all born geniuses, but if you judge a fish […]

Learn More
ADHD in Girls: the Hidden Diagnosis
ADHD
Mental Health
Psychology

ADHD in Girls: the Hidden Diagnosis

The research on the girls’ ADHD hadn’t started until recently, in 1979. Why? Because ADHD in females is often revealed differently: it’s not a restless child running around a classroom, but a shy girl who keeps everything to herself and has her mind wandering around somewhere else, even when it’s time to focus. Let’s learn […]

Learn More
ADHD in Kids: When Hyperactivity Breaks the Norm
ADHD
Mental Health
Psychology

ADHD in Kids: When Hyperactivity Breaks the Norm

ADHD has many faces: some children keep making careless mistakes and have trouble paying attention, some are overly active, and some are too shy and can hyperfocus on a specific activity. ADHD signifies a special way of brain functioning, but this way has many facets. Let’s learn about children ADHD, its main types, and other […]

Learn More
About ADHD in Men and the Routes to Mental Health
ADHD
Mental Health
Psychology

About ADHD in Men and the Routes to Mental Health

You may be struggling to meet career goals or not be as concentrated as a stereotypical male should be. Together with the burden of societal expectations, men’s lives are weighed down by untreated ADHD and, as a consequence, other mental health conditions. Even though ADHD diagnosis is more prevalent in males, it doesn’t mean that […]

Learn More
Adult ADHD Symptoms: Searching for Life Balance
ADHD
Mental Health
Psychology

Adult ADHD Symptoms: Searching for Life Balance

Always drained, your mood is a non-stop seesaw, and you can’t concentrate on a task for more than 5 minutes? Well, it’s possible that you’re facing attention deficit hyperactivity disorder (ADHD).  But, hold on, ADHD diagnosis is much more complex than this! In fact, it can well resemble other mental health conditions, and your symptoms […]

Learn More
“What if I’m just inattentive?” Learning Symptoms of ADHD
ADHD
Mental Health
Psychology

“What if I’m just inattentive?” Learning Symptoms of ADHD

James is in the middle of a conversation with his friend Tom. Listening about his last love affair, at one moment, James notices Tom’s sky blue socks, and in another, he catches sight of a flashy neon sign, and then… “Wait, what was Tom talking about?” thinks James after, well, who knows how much time. […]

Learn More
ADHD in Women: How to Manage ADHD Symptoms Amidst the Chaos of Life
ADHD
Mental Health
Psychology
Somatic

ADHD in Women: How to Manage ADHD Symptoms Amidst the Chaos of Life

Woman’s life is full of overcomings and going-throughs. They, though, must be hidden from friends and family because “Heaven forbid I bother anyone with my problems!” ADHD in girls is diagnosed at half a rate compared to that of boys. Why? Because it’s easier to spot a hyperactive boy disrupting studies than a quiet, shy, […]

Learn More
Attention Deficit Hyperactivity Disorder: Understanding What ADHD Is and What It Is Not
ADHD
Mental Health
Psychology

Attention Deficit Hyperactivity Disorder: Understanding What ADHD Is and What It Is Not

Is ADHD the same as hyperactivity? Or is irresistible doom-scrolling one of the prime ADHD symptoms? 400-500 million adults in the world struggle with ADHD, and the number is expected to rise as more and more people start to learn about the disorder. Seems like ADHD has become a normal part of our lives, yet […]

Learn More

FAQ

1. What yoga classes bring the best results?

Practicing yoga is proven to be beneficial for mental and physical health regardless of school and type. So, feel free to choose the one whose pace, postures, and aims resonate with you the best way.

2. What yoga is the best for beginners?

Usually, beginners are advised to start with hatha for its slow pace. This way, you will have time to sit in every asana, feel its influence on your body, and perfect the form. If you want an even slower practice, you may try Yin yoga, which is oriented at developing connective tissues (and not muscles like hatha) as you hold every posture for 5 minutes and longer. Ashtanga can also be adapted to any level and can be practiced by beginners. Choose the school that resonates with your personality, and go for it! Remember that yoga is a gentle practice, and each pose can be easily adjusted to your flexibility and strength level.

3. What yoga poses are the best for beginners?

Some basic standing poses include downward-facing dog, mountain pose, different variations of warrior poses, a triangle pose, and a tree pose. Also, you may practice some restorative postures such as child’s pose, cat-cow, and restorative twist. You’ll probably meet these types of poses in any yoga class for beginners, but be sure to do everything with a deep awareness of your feelings to not cause any pain to your body.

4. Is 20 minutes of yoga a day enough exercise?

20 minutes per day is enough if you’re a beginner or practice more than three times a week. As you get used to this type of mindful activity, your body will naturally signal you that it needs more extensive or advanced classes. For example, a typical Ashtanga class lasts for 90 minutes, while Hatha takes from 45 to 90 minutes.

5. What does yoga mean?

The word itself can be translated as “to join” or “to unite,”  which can be interpreted as uniting body and mind and achieving harmony between them. It’s a perfect manifestation of the holistic approach to health that says that healing one’s mind is impossible without robust physical health, and vice versa. The yogic practice itself isn’t just physical exercise but a combination of asanas, breathing, and relaxation techniques. Studies have shown that asanas alone don’t have a positive impact on mental health.