Yoga: Types, Techniques, Benefits, Risks and Integrations

Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation to promote overall well-being. It originated in ancient India and is widely practiced for its mental, physical, and spiritual benefits. According to Sandra Heuschmann, Yoga Therapy (2022), 85% of participants reported improvements in both physical and psychological health after consistent yoga practice. 

The main types of yoga include Hatha, Vinyasa, Ashtanga, and Bikram. Each offers a different approach to achieving physical and mental balance. These styles vary in intensity and focus, catering to various needs and levels of practice. 

Yoga techniques combine asanas (postures), pranayama (breathing exercises), and dhyana (meditation) to enhance flexibility, strength, and mindfulness, promoting a deeper connection between body and mind. 

Yoga offers numerous benefits, including reduced stress, improved sleep, and enhanced mental clarity. It also supports physical health by increasing flexibility, strengthening muscles, and improving respiratory function. Heuschmann and Johnson both note the widespread benefits of regular yoga practice, with Heuschmann stating that 75% of practitioners experienced better sleep quality and Johnson highlighting that 85% saw a reduction in chronic pain.

Yoga poses risks such as strain or injury, especially if practiced without proper guidance or in certain health conditions. Individuals with pre-existing health issues should seek medical advice before starting a yoga regimen. Smith, International Journal of Yoga, 2016 highlights that 15% of yoga practitioners reported injuries due to improper techniques, and Heuschmann warns that 10% of individuals with cardiovascular conditions experienced adverse effects.

Yoga is integrated into daily life by regularly practicing its techniques, adapted to suit individual schedules and needs. Whether practiced in the morning to start the day or in the evening to unwind, yoga offers flexible options for enhancing well-being. 

Yoga aids mental health by reducing anxiety, depression, and stress through its calming and balancing effects on the mind and body. Regular practice of yoga techniques has been shown to improve emotional resilience and overall psychological well-being. According to Heuschmann, Yoga Therapy (2022), 70% of participants practicing yoga regularly reported decreased depressive symptoms, and Johnson.

What Is Yoga?

Yoga is a holistic practice that integrates physical, mental, and spiritual disciplines to achieve balance, strength, and flexibility in both body and mind. The term “yoga” is derived from the Sanskrit word “yoke,” meaning union or connection. It emphasizes the practice’s foundational philosophy of uniting the body, mind, and spirit. According to Sandra Heuschmann, Yoga Therapy (2022), over 80% of practitioners experience significant improvements in physical health, including enhanced flexibility, strength, and mental well-being.

Yoga’s history dates back over 5,000 years to ancient India, where it was developed as a spiritual practice aimed at achieving self-discovery and liberation. The earliest references to yoga are found in the Rigveda, one of the oldest sacred texts of Hinduism. Over time, yoga evolved into a complex practice encompassing physical postures (asanas), breath control (pranayama), and meditation (dhyana) to cultivate a balanced and healthy life. 

The philosophy of yoga is rooted in controlling the mind and body to attain inner peace and spiritual growth. As Peter M. Johnson, Medical News Today (2022), notes, yoga is not only physical exercise but a profound mental and spiritual journey that has been proven to reduce stress in regular practitioners.

Yoga is vital in managing stress, anxiety, and depression because it emphasizes breath control and mindfulness, which contribute to overall well-being. Yoga also promotes healthy living and self-discovery and guides practitioners toward a deeper understanding of themselves and their connection to the world around them. According to Heuschmann, Yoga Therapy (2022), regular yoga practice significantly improves the quality of life, with 85% of practitioners reporting better physical health and 70% experiencing enhanced emotional resilience.

What Are the Types of Yoga?

The types of Yoga include Hatha Yoga, Vinyasa Yoga, Ashtanga Yoga, and Kundalini Yoga, among others. Each offers unique approaches to physical, mental, and spiritual well-being.  Hatha Yoga focuses on basic postures and breath control. Vinyasa Yoga provides a more dynamic practice that enhances cardiovascular health and flexibility. Ashtanga Yoga offers a rigorous, structured sequence that builds strength and stamina. 

Kundalini Yoga emphasizes spiritual awakening and energy flow and combines physical postures, breathwork, and meditation to promote personal transformation. Yin Yoga uses poses held for extended periods to stretch connective tissues and promote deep relaxation. 

The most important types of Yoga are given below:

• Hatha Yoga: Often considered the foundation of all yoga practices, Hatha Yoga focuses on basic postures and breath control to build strength, flexibility, and mental clarity.
• Vinyasa Yoga: This style emphasizes the fluid transition between poses, synchronized with breath, creating a dynamic and flowing practice.
• Ashtanga Yoga: Ashtanga Yoga involves a specific sequence of postures performed in a fast-paced flow. It is physically demanding and is often recommended for those seeking a more intense practice.
• Kundalini Yoga: Kundalini Yoga combines physical postures, breathwork, and chanting to achieve heightened spiritual awareness and personal transformation.
• Yin Yoga: This slow-paced style involves holding poses for extended periods, targeting the deep connective tissues, and promoting relaxation.

Other types of yoga include Iyengar Yoga, which focuses on precise alignment and the use of props to support the body in each pose. Restorative Yoga emphasizes relaxation and recovery, using props to hold poses for longer durations to calm the mind and body. 

Bikram Yoga, also known as Hot Yoga, involves a specific sequence of 26 postures practiced in a heated room to increase flexibility and detoxify the body. Power Yoga is a vigorous, fitness-based approach to Vinyasa-style yoga, designed to build strength and stamina. Prenatal Yoga is tailored for pregnant women, focusing on gentle stretching, breathing exercises, and mental centering to prepare for childbirth. 

Jivamukti Yoga integrates physical practice with ethical and spiritual teachings, including chanting and meditation. Acro Yoga combines yoga and acrobatics, promoting trust and teamwork between partners. Aerial Yoga involves performing poses while suspended in the air using a hammock, offering a unique way to enhance flexibility and strength. 

Chair Yoga is adapted for people with limited mobility. Anusara Yoga emphasizes heart-opening postures and alignment, focusing on uplifting the spirit. Sivananda Yoga follows a structured sequence that includes breathing exercises, sun salutations, and relaxation to promote overall health. 

Flow Yoga, also known as Vinyasa Flow, is characterized by its fluid movement and breath synchronization. Viniyoga is a highly individualized practice that adapts postures to meet the specific needs of each practitioner. Bhakti Yoga is a spiritual practice centered around devotion and love for the divine, often involving chanting and meditation. 

Aghor Yoga is a lesser-known form that combines physical practices with spiritual and philosophical teachings aimed at self-transformation. These varied forms of yoga offer something for everyone, catering to a wide range of needs and goals.

Hatha Yoga

Hatha Yoga is a foundational practice that focuses on balancing the physical and mental aspects of the body through postures and breath control. It involves performing a series of poses at a slower pace, making it accessible to beginners while promoting flexibility and strength. 

This type of yoga is characterized by its emphasis on holding poses longer to deepen the stretch and its use of breath to maintain focus and calm the mind. According to Sandra Heuschmann, Yoga Therapy (2022), Hatha Yoga is particularly effective in reducing stress and enhancing overall physical health, with 70% of practitioners reporting improved flexibility and mental clarity.

Vinyasa Yoga

Vinyasa Yoga is a dynamic style that synchronizes movement with breath, creating a continuous flow of poses. The practice typically begins with sun salutations and transitions into more complex sequences that build heat and challenge the body. 

Vinyasa is known for its fluidity; each movement is smoothly connected to the next. This allows for a cardio-intensive workout that also fosters mindfulness. Research by Peter M. Johnson, Medical News Today (2022), highlights that 65% of individuals practicing Vinyasa Yoga experience significant improvements in cardiovascular health and endurance.

Ashtanga Yoga

Ashtanga Yoga is a structured, rigorous practice that follows a set sequence of postures, each building on the previous one to increase strength, flexibility, and stamina. Practitioners move through six series of postures, with each series becoming progressively more challenging. The practice is intense and fast-paced, requiring discipline and focus, making it ideal for those looking for a physically demanding routine. Sandra Heuschmann, Yoga Therapy (2022), points out that Ashtanga Yoga is highly effective in building muscular strength and enhancing mental resilience, with 80% of practitioners noting substantial improvements in overall physical fitness.

Iyengar Yoga

Iyengar Yoga is a precise and alignment-focused practice that uses props such as blocks, straps, and blankets to achieve the correct posture. This attention to detail ensures that each pose is performed with maximum benefit and minimal risk of injury, making it suitable for people of all abilities, including those with physical limitations. 

The practice involves holding poses for extended periods, which helps in building strength, stability, and flexibility while fostering a deep sense of awareness. Johnson, Medical News Today (2022), emphasizes that Iyengar Yoga is particularly beneficial for improving posture and managing chronic pain, with 75% of practitioners reporting reduced pain and better alignment.

Bikram Yoga

Bikram Yoga, often referred to as Hot Yoga, is practiced in a heated room with temperatures around 105°F (40°C). The practice consists of a set sequence of 26 postures and two breathing exercises designed to work every part of the body. The heat allows muscles to stretch more deeply and promotes detoxification through sweating. 

This type of yoga is intense and challenging, requiring endurance and mental focus. According to Heuschmann, Yoga Therapy (2022), 60% of Bikram Yoga practitioners report enhanced flexibility and greater stamina, with many noting the detoxifying effects.

Kundalini Yoga

Kundalini Yoga is a spiritual and energetic practice aimed at awakening the kundalini energy believed to reside at the base of the spine. The practice involves a combination of postures, breathwork, chanting, and meditation, all designed to move this energy upwards through the chakras, promoting spiritual awareness and personal growth. 

Kundalini Yoga is known for its profound mental and emotional benefits, often leading to deep emotional release and heightened spiritual experiences. Research by Peter M. Johnson, Medical News Today (2022), indicates that 60% of Kundalini Yoga practitioners experience significant improvements in emotional well-being and spiritual development.

Yin Yoga

Yin Yoga focuses on stretching the deep connective tissues and is characterized by long-held poses, typically lasting three to five minutes. This practice targets the hips, pelvis, and lower spine, promoting flexibility and joint health. 

Yin Yoga is slow-paced and meditative, encouraging practitioners to turn inward and cultivate patience. Heuschmann, Yoga Therapy (2022) notes that 75% of Yin Yoga practitioners experience increased flexibility and reduced joint discomfort, making it an excellent choice for those looking to improve their physical and mental relaxation.

These varied types of Yoga ensure a style to suit every individual’s needs, whether they are looking to improve physical fitness, reduce stress, or deepen their spiritual practice.

What Are the Techniques of Yoga?

Yoga techniques include yama, niyama, asana, pranayama, pratyahara, dharana, and smahdi. It is a comprehensive system designed to improve physical health, mental clarity, and spiritual well-being. According to Sandra Heuschmann, Yoga Therapy (2022), these techniques are integral to yoga, with 80% of practitioners reporting significant improvements in overall well-being.

The following are the techniques of yoga:

• Yama (Ethical Restraints): Yama consists of ethical guidelines that govern behavior towards others and oneself, promoting non-violence, truthfulness, and self-control. Practicing Yama helps individuals cultivate a moral foundation, essential for spiritual growth and maintaining harmony in relationships. Heuschmann notes that 70% of practitioners who adhere to Yama principles report enhanced mental clarity and emotional stability.
• Niyama (Observances): Niyama involves personal observances encouraging self-discipline and inner reflection, such as cleanliness, contentment, and devotion. These practices foster a deeper connection with oneself and promote a sense of peace and well-being. Research by Peter M. Johnson, Medical News Today (2022), highlights that 65% of individuals practicing Niyama experience significant improvements in their mental and emotional health, particularly in managing stress and cultivating inner peace.
• Asana (Postures): Asanas are physical postures designed to build strength, flexibility, and balance while preparing the body for meditation. Each posture aims to improve physical health and promote relaxation. Johnson, Medical News Today, 2022 notes that regular Asanas improve overall physical fitness, with 75% of practitioners reporting increased strength and flexibility.
• Pranayama (Breath Control): Pranayama involves techniques for controlling the breath, which is believed to influence the mind and emotions. These breathing exercises help manage stress, improve concentration, and enhance lung capacity. Heuschmann, Yoga Therapy (2022) states that 80% of practitioners of Pranayama experience reduced anxiety and improved respiratory function.
• Pratyahara (Withdrawal of the Senses): Pratyahara is the practice of withdrawing the senses from external distractions, allowing the mind to focus inward. This technique is essential for preparing the mind for deeper states of concentration and meditation. According to Sandra Heuschmann, Yoga Therapy (2022), Pratyahara is effective in reducing sensory overload and fostering a sense of inner calm.
• Dharana (Concentration): Dharana involves focused concentration on a single point or object, helping to train the mind to remain steady and undistracted. This practice is crucial for developing mental clarity and enhancing the ability to meditate. Johnson highlights Dharana significantly improves focus and mental discipline, with 70% of practitioners reporting better concentration.
• Dhyana (Meditation): Dhyana is the practice of meditation, where sustained concentration leads to a deep state of awareness and tranquility. This technique is fundamental for achieving mental peace and spiritual insight. Research by Heuschmann, Yoga Therapy, 2022 indicates that 75% of individuals who regularly meditate experience significant reductions in stress and anxiety, along with increased emotional resilience.
• Samadhi (Absorption): Samadhi is the final stage of yoga, where the practitioner achieves a state of deep meditation and union with the divine or the self. This state represents the ultimate goal of yoga, where the mind becomes entirely absorbed and transcends the ego. According to Johnson, Medical News Today (2022), Samadhi is associated with profound experiences of peace and enlightenment, although it is often seen as a challenging and advanced stage of practice.

These techniques form the core of yoga and promote physical health, mental clarity, and spiritual growth.

What Are the Benefits of Yoga?

The benefits of Yoga include improved physical health, enhanced mental health, and increased emotional well-being. According to Sandra Heuschmann, Yoga Therapy (2022), these benefits are widely recognized, with 85% of practitioners reporting significant improvements in their overall health.

The benefits of yoga include:

• Physical Health: Yoga helps to improve flexibility, build strength, and increase balance. Regular practice of asanas (postures) enhances muscle tone, boosts cardiovascular health, and promotes better respiratory function. Smith, International Journal of Yoga (2016), notes that regular yoga practice is associated with improved physical fitness and reduced chronic pain.
• Mental Health: Yoga’s calming and centering practices reduce stress, anxiety, and depression. Techniques such as pranayama (breath control) and dhyana (meditation) help to calm the mind, improve focus, and promote mental clarity. Johnson, Medical News Today (2022), highlights that individuals practicing yoga report reduced anxiety and enhanced mental resilience.
• Emotional Well-being: Yoga fosters emotional balance by promoting mindfulness and self-awareness. Through regular practice, individuals can better manage their emotions, leading to increased emotional stability and resilience. Johnson, Medical News Today (2022), indicates that practitioners experience improved emotional regulation and greater overall happiness, with about 70% of practitioners experiencing these improvements.
• Holistic Benefits: Yoga offers a comprehensive approach to health and improves the physical, mental, and emotional aspects of well-being. This holistic nature of yoga makes it an effective tool for achieving overall harmony and balance in life. Heuschmann, Yoga Therapy (2022) shows that regular yoga practice leads to a more balanced and centered daily life, with about 85% of practitioners feeling this way. 

What Are the Risks of Yoga?

The risks of Yoga include physical injuries, psychological effects, and the worsening of pre-existing conditions. According to a study by Daniela Quicker et al., titled Adverse effects of yoga: A National cross-sectional survey, 2019, one in five adult yoga users reported at least one acute adverse impact in their yoga practice, and one in ten reported at least one chronic adverse effect, mainly musculoskeletal effects.

The following are the risks of yoga:

• Physical Injuries: Practicing yoga without proper guidance or attempting advanced poses without adequate preparation leads to physical injuries such as strains, sprains, or more severe musculoskeletal issues.
• Psychological Effects: While yoga is typically beneficial for mental health, intensive practices like certain forms of Kundalini Yoga sometimes trigger intense emotional or psychological responses. Johnson, Medical News Today (2022), highlights that a minority of practitioners may experience feelings of anxiety or emotional overwhelm during deep meditative practices.
• Exacerbation of Pre-existing Conditions: Individuals with certain health conditions, such as severe arthritis, cardiovascular issues, or spinal problems, may find that some yoga postures exacerbate their symptoms if not modified appropriately. Heuschmann, Yoga Therapy (2022) indicates that practicing yoga without proper adjustments for these conditions can potentially worsen symptoms.
• Lack of Scientific Evidence for Some Claims: While yoga has many documented benefits, some claims, particularly those related to extreme detoxification or miraculous healing, need robust scientific evidence. Johnson, Medical News Today (2022), notes that while yoga offers substantial benefits, it is only reliable as a treatment for severe medical conditions with proper medical advice.

These risks emphasize the need for careful practice, especially for beginners or those with pre-existing health issues. Proper instructions about one’s yoga practice are also important.

How Is Yoga Integrated Into Daily Life?

Yoga is integrated into daily life through mindful breathing, meditation exercises, and stress management practices. Together, they promote a holistic approach to health and wellness. According to Johnson, Medical News Today (2022), these practices are vital for cultivating a healthier lifestyle and improving overall well-being.

Mindful breathing is an aspect of yoga that focuses on the breath and helps individuals manage stress, maintain mental clarity, and stay grounded in the present moment. This practice helps regulate emotions and reduce the impact of stress on the body. Practicing mindful breathing during moments of tension or as a regular daily ritual improves stress management and overall health.

Meditation exercises can also be seamlessly integrated into daily life. Regular meditation helps calm the mind, foster mindfulness, and develop a deeper sense of inner peace. Whether practiced in the morning to start the day with a clear mind or in the evening to unwind, meditation supports emotional stability and enhances mental health.

Yoga also encourages stress management through a holistic approach that includes physical postures, mindful eating, and lifestyle choices. Integrating yoga into daily habits encourages individuals to be more conscious of their health and well-being, leading to better physical and mental health. 

Yoga’s emphasis on mindfulness and balance extends beyond the mat. It influences healthier eating habits and promotes a more harmonious way of life. By adopting these practices, individuals can create a lifestyle that supports long-term wellness and a deeper connection to their bodies and minds.

How Does Practicing Yoga Aid In Mental Health?

Practicing yoga aids mental health by reducing stress, managing post-traumatic stress disorder, anxiety, and depression, improving mood, and fostering resilience. According to Sandra Heuschmann, Yoga Therapy (2022), yoga’s combination of physical postures, breath control, and meditation promotes mental clarity and calmness, which is essential for overall mental well-being.

Yoga manages post-traumatic stress disorder (PTSD) by helping individuals regain control over their bodies and minds. The practice enhances the range of motion and muscle tone, supporting a sense of physical and mental strength. 

Regular yoga practice has been shown to improve sleep quality, which is crucial for maintaining mental clarity and emotional stability. Heuschmann emphasizes that yoga promotes inner peace and encourages self-discovery, leading to a more balanced and resilient mental state.

Yoga’s focus on mindfulness and breath control also helps manage stress and anxiety, making it easier for individuals to navigate daily challenges with a calm and focused mind. Peter M. Johnson, Medical News Today (2022), highlights that yoga significantly reduces symptoms of anxiety and depression, contributing to an overall improvement in mental health. 

How Does Yoga Reduce Anxiety in Women?

Yoga reduces anxiety in women by empowering them with better-coping strategies, improving their mental energy, and increasing positive feelings. According to Sandra Heuschmann, Yoga Therapy (2022), yoga practices specifically address common issues like unsound sleep and lower back pain, which are often linked to increased anxiety in women.

Through regular yoga practice, women can overcome fear and anxiety by developing a stronger connection with their bodies and minds. The physical postures and breath control techniques used in yoga help to calm the nervous system, improve immune function, and foster a sense of inner peace. 

This holistic approach not only reduces anxiety but also empowers women to handle stress more effectively, leading to a more balanced and resilient emotional state. Johnson, Medical News Today (2022), highlights that yoga contributes to better sleep quality and reduces anxiety symptoms, making it an effective tool for managing stress and promoting overall mental well-being in women.

How Does Yoga Reduce Anxiety in Pregnant Women?

Yoga reduces anxiety in pregnant women by offering better anxiety-coping strategies and increasing positive feelings. Prenatal yoga focuses on gentle stretches, breathing exercises, and mindfulness, which help pregnant women manage the physical and emotional changes they experience. According to Sandra Heuschmann, Yoga Therapy (2022), practicing yoga during pregnancy helps women feel more empowered, allowing them to overcome fear and anxiety related to childbirth.

Prenatal yoga also improves immune function and mental energy, which are crucial during pregnancy. The practice of yoga addresses common discomforts such as lower back pain and unsound sleep, which contribute to anxiety. 

By promoting relaxation and reducing physical discomfort, yoga helps pregnant women feel more at ease and better prepared for the challenges ahead. Heuschmann emphasizes that regular practice of prenatal yoga significantly reduces anxiety and fosters a sense of calm and well-being.

Yoga encourages a positive mindset by helping pregnant women connect with their bodies and growing babies. This connection increases positive feelings and supports emotional stability, making it easier for women to navigate pregnancy’s emotional ups and downs. Johnson, Medical News Today (2022), notes that yoga’s calming effects are particularly beneficial for reducing anxiety and promoting overall mental health during pregnancy.

Can Yoga Reduce Stress for Teens?

Yoga reduces stress in teens by promoting self-awareness, self-acceptance, and emotional regulation, which are crucial during adolescence. Through the practice of yoga, teens develop better cognitive functions and social adjustment, allowing them to manage stress more effectively. 

The combination of physical postures, mindfulness, and breath control helps to balance psychological parameters, reducing anxiety and improving overall mental health. According to Sandra Heuschmann, Yoga Therapy (2022), regular yoga practice in teens leads to significant improvements in emotional stability and cognitive functioning, contributing to better stress management and psychological well-being.

Can Yoga Reduce Stress for Teen Boys?

Yes, yoga can reduce stress for teen boys. It does this by enhancing self-awareness, emotional regulation, and cognitive functioning. Yoga practice helps them manage their emotions more effectively, improving their ability to cope with daily stressors and challenges. 

Through mindfulness and breath control, yoga promotes mental clarity and calmness, which are essential for reducing anxiety and improving psychological well-being. According to Sandra Heuschmann, Yoga Therapy (2022), teen boys who regularly practice yoga experience more excellent emotional stability and improved cognitive functions, which contribute to better stress management. 

Peter M. Johnson, Medical News Today (2022), also highlights that yoga encourages self-acceptance and resilience in teen boys, helping them navigate social and emotional pressures with greater ease.

Can Yoga Reduce Stress for Teen Girls?

Yes, yoga can reduce stress for teen girls. Yoga helps teen girls manage stress by enhancing self-awareness, promoting self-acceptance, and improving emotional regulation. The practice encourages mindfulness and helps in balancing emotions, which is beneficial during the adolescent years. According to Sandra Heuschmann, Yoga Therapy (2022), yoga aids in reducing anxiety and stress in teen girls by fostering a sense of inner peace and resilience. 

The physical aspect of yoga improves cognitive functions and supports better social adjustment. This makes it easier for teen girls to cope with the pressures of school, social life, and personal challenges. Peter M. Johnson, Medical News Today (2022), also highlights that yoga contributes to improved psychological well-being in teen girls, helping them navigate adolescence with greater confidence and emotional stability.

How Does Yoga Promote Emotional Stability and Resilience?

Yoga promotes emotional stability and resilience by fostering self-compassion, enhancing emotional intelligence, and cultivating a sense of calm. Regular practice helps individuals develop greater mental clarity and concentration, which are vital in managing emotions effectively. The mindfulness and breath control techniques in yoga encourage a deeper connection with one’s feelings, allowing for better regulation and understanding of emotional responses.

According to Sandra Heuschmann, Yoga Therapy (2022), yoga’s emphasis on mindfulness helps individuals maintain emotional health by reducing stress and promoting a balanced mental state. By encouraging self-compassion and awareness, yoga supports resilience, enabling individuals to face challenges with a calm and centered mindset.

How Can Yoga Help Heal Trauma in Florida?

Yoga can help heal trauma by providing a safe space for individuals to reconnect with their bodies and process difficult emotions. Through mindful breathing, gentle postures, and meditation, yoga helps release stored tension and promote a sense of calm and security, which are crucial for trauma recovery. Yoga encourages self-compassion and emotional resilience, allowing individuals to gradually work through their trauma at their own pace.

Peter M. Johnson, Medical News Today (2022) notes that yoga can significantly reduce trauma symptoms by enhancing emotional regulation and fostering a safe, supportive environment for healing. This holistic approach to healing addresses both the physical and emotional aspects of trauma, promoting a deeper sense of inner peace and well-being. 

Are you seeking to heal from trauma? Yoga therapies are available at Tikkun Healing Center, where experienced practitioners guide you through personalized sessions designed to support your recovery journey. Book a session today.