yoga assignment in english

Essay on Yoga for Students and Children

Yoga is an ancient art that connects the mind and body. It is an exercise that we perform by balancing the elements of our bodies. In addition, it helps us meditate and relax.

Moreover, yoga helps us keep control of our bodies as well as mind. It is a great channel for releasing our stress and anxiety . Yoga gained popularity gradually and is now spread in all regions of the world. It unites people in harmony and peace.

Origin of Yoga

Yoga essentially originated in the subcontinent of India. It has been around since ancient times and was performed by yogis. The term yoga has been derived from a Sanskrit word which translates to basically union and discipline.

In the earlier days, the followers of Hinduism , Buddhism, and Jainism practiced it. Slowly, it found its way in Western countries. Ever since people from all over the world perform yoga to relax their minds and keep their bodies fit.

Furthermore, after this popularity of yoga, India became known for yoga worldwide. People all over the world have started to realize the benefits of yoga. Several workshops are held and now there are even professional yogis who teach this ancient practice to people so they can learn about it.

Get the huge list of more than 500 Essay Topics and Ideas

Benefits of Yoga

Yoga has numerous benefits if we look at it closely. You will get relief when you practice it regularly. As it keeps away the ailments from our mind and body. In addition, when we practice several asanas and postures, it strengthens our body and gives us a feeling of well-being and healthiness.

Furthermore, yoga helps in sharpening our mind and improving our intelligence . We can achieve a higher level of concentration through yoga and also learn how to steady our emotions. It connects us to nature like never before and enhances our social well-being.

In addition, you can develop self-discipline and self-awareness from yoga if practiced regularly. You will gain a sense of power once you do it consistently and help you lead a healthy life free from any problems. Anyone can practice yoga no matter what your age is or whichever religion you follow.

21st of June is celebrated as International Day of Yoga where people are made aware of the benefits of yoga. Yoga is a great gift to mankind which helps us keep better and maintain our health. You also develop a higher patience level when you practice yoga which also helps in keeping the negative thoughts away. You get great mental clarity and better understanding.

In short, yoga has several benefits. Everyone must practice it to keep their health maintained and also benefit from it. It is the secret to living a healthy and long life without the use of any artificial means like medicines or any other shortcuts of any kind.

FAQs on Yoga

Q.1 Write about the origin of Yoga.

A.1 If we look at the history, we see that Yoga originated in India. This ancient practice began when various yogis started performing yoga. Yoga translates to union and discipline and is derived from the Sanskrit language. The religious followers of Hinduism, Jainism, and Buddhism used to practice it in the earlier days.

Q.2 What are the benefits of Yoga?

A.2 Yoga has not one but many benefits. It helps in keeping our mental and physical health intact. It helps us to connect to nature. Furthermore, your body becomes more flexible after consistent yoga practice and you also develop a great sense of self-discipline and self-awareness. In short, it improves our well-being and gives us better mental clarity.

Customize your course in 30 seconds

Which class are you in.

• Travelling Essay
• Picnic Essay
• Our Country Essay
• My Parents Essay
• Essay on Favourite Personality
• Essay on Memorable Day of My Life
• Essay on Knowledge is Power
• Essay on Gurpurab
• Essay on My Favourite Season
• Essay on Types of Sports

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Download the App

102 Yoga Topics to Write about

🏆 best yoga project ideas and examples, 📌 most interesting yoga topics for presentation, 👍 good yoga research topics, ❓ yoga research paper topics.

• Yoga for Stress Management For instance, Karma yoga, which is one of Yoga types, aids in controlling stress through the development of appropriate attitudes in relation to work environment coupled with enhancing the ability to respond positively to professional […]
• The History of Yoga This is one of the issues that can be identified. This is one of the main aspects that can be identified.
• Benefits and Drawbacks of Yoga and Meditation in Schools Educators and mental health professionals contributed considerably to the development of a wide range of programs aimed at improving the overall well-being of students in all areas of their life.
• Yoga Center’s Extended Service Marketing Mix From the case study, the yoga center faces fluctuation in demand across the seasons, and in the day, it lacks customer retention capacity, problems in booking programs, and, finally, the yoga faces challenges of training […]
• Yogic Meditation Practice in Personal Experience I was looking forward to the third session of meditation as it had to be a relaxation after the difficult day.
• Zaccari et al. (2020). “Yoga for Veterans With PTSD”: Content, Strength, and Weaknesses This discussion reviews the strengths and weaknesses of the method, sampling, and validity of Zaccari et al.research. The assertions reported in the article are supported by cited and referenced scientific studies, which enhances the validity […]
• School-Based Yoga Program for Adolescents’ Mental Health The central aim of the research was to find the effectiveness of the therapeutic intervention. The central focus of the research was to validate the effectiveness of a yoga-based program.
• Yoga Philosophy in Bhagavad Gītā Epic It is in the form of a dialogue. Arjuna is the prince of Pandava.
• Prenatal Yoga for Women Health Sleeping abdominal stretch pose, and flapping fish pose are effective in preventing constipation during pregnancy while half butterfly pose is helpful in alleviating edema in during pregnancy.
• Yoga Classes at Torrens University If not enough students pay attention to the initiative, a more effective and targeted marketing campaign in social media can be conducted, involving additional motivation.
• Stress Management Techniques for Students: Yoga Yoga’s most major benefits are its capacity to relieve stress and exhaustion, to stimulate and revive, and to be used for anti-aging and calming treatment.
• Analysis of Yoga’s Effect on Health Yoga is a concept that signifies a set of spiritual, mental, and physical practices aimed at managing the cognitive and physiological functions of the body.
• Catholic-Hindu Dialogue: Yoga and Lent Jesus welcomes us to slacken our hold on the common concerns and to arrange ourselves to what in particular is generally fundamental: to cherish each other, to focus on the entirety of creation, and to […]
• The Case of Body-Positive Yoga The described problems seem to be the basis of why body shaming has such a negative impact today. Body positivity is the only way to face the body-shaming challenge today.
• Workplace Yoga Reducing Stress in Employees Since the key idea of a project is to sell the yoga and meditation practice program to the other departments of a firm, it is important to understand the expected benefits.
• The Different Disciplines of Yoga Additionally, it gives the general characteristics of people who practice yoga as well as their view on the importance of the practice to their health.
• Prenatal Yoga: Description, Aspects, and Benefits Practicing yoga leads to the overall conditioning of the mind and body of the yoga student. In addition to this, the classes present a good opportunity for connections to be made as to the various […]
• Health Benefits of Yoga and Pilates In this state, it is capable of regulating the body’s processes, can conceive of the events that are occurring around it and yet remain unaffected and unconcerned with these issues as it works to heal […]
• Unique Characteristics of Hinduism and Its Methods: Jnana Yoga, Bhakti Yoga, Karma Yoga, and Raja Yoga It is a part of Vedanta tradition, which is a school of Hindu philosophy. That is why there is a platform with sacred religious books, such as The Texts of Taoism and The Bible.
• Yoga and Stress Reduction The aim of practicing yoga is to “unite” one’s body, mind and spirit. Raja yoga is yoga of the mind.
• Benefits of Yoga Analysis The aim of Yoga is to unite the body, mind and the spirit. The mind and the body are one and if taken to the right environment and given the right tools, it can find […]
• Preventing the Injuries of Athletes: Yoga and Soft Exercises The injuries sustained by athletes can pose a serious threat to the career of these people. This paper will focus on the use of yoga and soft exercises as the techniques that can be useful […]
• Hinduism in the West and Transformation of Yoga The religious encounter issue examined in this case study is appropriation and transition of the Hindu religious and cultural practice of yoga for mass adoption in the West.
• The Documentary “Origins of Yoga: Quest for the Spiritual” In the film, it is noted that people who decided to devote their lives to the practice of yoga would leave their homes, “abandon the conventional life” and the “householder stage” to “wander around in […]
• Current Evidence of the Clinical Effects of Yoga Studies were done to study the effects of yoga on the fitness levels of the elderly. Therefore, it is difficult to determine the effect of yoga outside of controlled studies.
• Yoga for Depression and Anxiety A simple definition of yoga will lead people to generalize it as a system of exercise and a kind of mindset that would result in the union of mind and body.
• Yoga Practice and Its Benefits Long before I joined yoga, I used to think “going to the yoga mat” referred to going to the hall in which yoga was practiced.
• Sri Aurobindo: integral yoga These varieties of philosophies and religions all have a clue of the truth in them, or an aspect of the truth. This transformation from a human soul to a divine soul is what Sri said […]
• The disconnect between tradition and contemporary practice in yoga Traditional yoga is the epitome of spirituality for it seeks to cease the agitation of the consciousness. The spirituality of yoga is concerned with the human condition and how to manage the flaws of humanity.
• Yoga and its separation from tradition The disconnection between traditional practices and outcomes is evident, in that disbelief and inability to concentrate and practice overtake the benefits and positives of yoga.
• Yoga Relaxation Exercises To begin with, guided relaxation is one of the best relaxations that involve relaxing all the body muscles in a comfortable position as one imagines a smile. This exercise is referred to as eyes on […]
• The Meditation and the Yoga as the Spiritual Performance
• Should Yoga be Made a Part of Physical Education in Public Schools
• An Analysis of the Age-Old Set of Exercise Known in the West as Yoga
• Evaluating the Addition of Hatha yoga in Cardiac Rehabilitation
• The Science Of Yoga And How Does It Affect Human Beings
• The Benefits of Yoga to High School Students
• How Can Yoga Help You With Loosing Your Weight
• Yoga and Music Therapy as Effective Methods of Stress Management
• Effect Of Yoga Nidra On Blood Pressure
• How Yoga Affects The Mind And Academics
• An Analysis of the Methods of Yoga in the Meditation
• Yoga: Yoga and Breathing Techniques
• Yoga and Mental Health – the Benefits of Yoga on Stress and Anxiety in Adults
• The Benefits of Yoga and Mindfulness on Post Traumatic Stress Disorder
• An Analysis of Yoga’s Paths to Enlightenment in Hinduism
• Examining the Impacts of Regular Bikram Yoga Practice on Health, Stress and Anxiety
• The Effects Of Yoga On The Human Body
• The Psychological Benefits Of Yoga And Meditation
• Healing the Body and Mind with Yoga
• The Treatment Of Trauma And How Yoga May Be An Integral
• Distinction Between Chinese Yoga And Japanese Yoga
• The Important Role Of Yoga In Digestive System
• The Yoga Sutras, The Science Of The Mind, Body And Spirit
• The Principles, Benefits, and Modern Day Practices of Yoga
• Yoga For Modern City Life Yoga Helps Ease Modern Stress
• The Attitude Of Modern People To Yoga
• Yoga For Beginners How To Take Those First Steps Into Yoga
• Yoga and its Positive Effects on the Mind and Body
• Yoga in Buddhism and Hinduism
• The Beneficial Impact of Spiritual Cleansing and Meditative Yoga Exercise on an Individual’s Physical and Mental Health
• The Practice of Yoga and Its Positive Effects on the Body and Soul
• Harvard’s Jack Welch Award and Yoga Master Bikram Choudhury
• How To Find Centers For Top Luxury Yoga Retreats
• How to Relieve Stress and Anxiety Through Yoga
• Analysis of the Market Offer for Women’s Yoga Clothing of Lululemon
• The Use Of Yoga And Standard Physical Therapy
• The Effect Of Yoga On Young Adolescents
• How Yoga Can Help Relieve The Stress That College Students
• How Yoga Can Be Used to Improve the Health of AIDS Patients
• Use Of Yoga In An Urban School For Children With Emotional Behavioral Disorders
• What Is the Importance of Yoga in Our Daily Life?
• What Is the Best Yoga for Beginners?
• What Is the Latest Trends in Yoga?
• What Yoga Postures Help With Back Pain?
• What Is Dark Yoga?
• What Are the Basic Steps to Do Yoga for a Beginner?
• What Are the Health Benefits of Yoga?
• When Is the Best Time of Day to Practice Yoga?
• What Should Everyone Know About Yoga?
• What’s the Difference Between Meditation and Yoga?
• Which Yoga Reduce the Stomach Fat?
• Which Is Better, Yoga or a Morning Walk?
• What Are the Negative Effects of Yoga?
• What Are the Disadvantages of Yoga?
• Can Yoga Help in Reducing Hair Fall?
• Is Yoga a Sin in Christianity?
• How Is Yoga a Stress Remover?
• What Is an Alternative to Yoga?
• How Much Time Does It Take To Lose Weight Doing Yoga?
• What Is the Best Type of Yoga for Fitness?
• Why Don’t People in India Use Yoga Specific Wears While Performing Yoga?
• How Does One Learn Yoga by Oneself?
• What Does Catholic Church Say About Yoga?
• Does Super Brain Yoga Really Work?
• How Can Yoga Affect Your Mental Health?
• Does Yoga Promote Muscle Growth?
• Are There Any Yoga Asanas to Increase Height?
• Is It Better to Do Naked Yoga or Clothed Yoga?
• Which Is the Best Yoga for Diabetes?
• What Are the Advantages of Yoga and Medititation?
• Chicago (A-D)
• Chicago (N-B)

IvyPanda. (2023, November 30). 102 Yoga Topics to Write about. https://ivypanda.com/essays/topic/yoga-essay-topics/

"102 Yoga Topics to Write about." IvyPanda , 30 Nov. 2023, ivypanda.com/essays/topic/yoga-essay-topics/.

IvyPanda . (2023) '102 Yoga Topics to Write about'. 30 November.

IvyPanda . 2023. "102 Yoga Topics to Write about." November 30, 2023. https://ivypanda.com/essays/topic/yoga-essay-topics/.

1. IvyPanda . "102 Yoga Topics to Write about." November 30, 2023. https://ivypanda.com/essays/topic/yoga-essay-topics/.

Bibliography

IvyPanda . "102 Yoga Topics to Write about." November 30, 2023. https://ivypanda.com/essays/topic/yoga-essay-topics/.

• Gym Questions
• Meditation Questions
• Stress Management Paper Topics
• Buddhism Topics
• Indian Culture Essay Ideas
• Vegetarianism Essay Ideas
• Physical Therapy Research Topics
• Dreaming Essay Titles

CURRENT PRICES END MAY 12

Outside Festival feat. Thundercat and Fleet Foxes.

FROM JUST $44

Powered by Outside

Yoga for Beginners: The Ultimate Guide to Starting Your Practice

Everything you need to know as you begin your practice, from basic poses to deciphering a class schedule.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! >","name":"in-content-cta","type":"link"}}'>Download the app .

If you’re a beginner to yoga, it can seem intimidating. Between the gravity-defying poses you see on Instagram and the overwhelming array of class options, it can be easy to think of yoga as exclusive. The truth is, yoga is for everyone and you don’t need gymnast-level flexibility to give it a try. In fact, the reason you do yoga isn’t because you’re flexible —it’s to become more flexible in your body as well as your life.

Here, you’ll find everything you need to know about yoga for beginners: the benefits of a regular practice, beginner poses , how to find the right class for you, practicing at home, and more.

Definition of “Yoga”

The word “yoga” derives from a Sanskrit word that means “to yoke” or “to unite.” This makes sense when you consider that yoga is a practice meant to unite the mind, body, and spirit.

Much of the yoga practiced in the West today focuses strongly on asana, meaning the physical practice, but the physical postures are just one aspect of yoga. There are ancient philosophical texts that define yoga as a state of mind that has nothing to do with physical postures and movements.

“Yoga” is a very old term that originated in India, explains Indu Arora, an Ayurveda and yoga therapist and author of Yoga: Ancient Heritage, Tomorrow’s Vision . “Its roots are found in ancient texts called Vedas, which are about 3,000- to 5,000-year-old texts,” she says. 

As Arora explains, yoga is “that harmonious, peaceful, content, still state of mind. Whenever we have found that, we are in that state of yoga.”

That’s why focusing on your breath— pranayama —is considered an essential component of yoga. “Prana” refers to life force or breath sustaining the body; “ayama” means “to extend” or “to draw out.” The two together mean breath extension or control. Some yoga teachers consider pranayama as the most important part of the practice.

Health Benefits of Yoga

When you begin to practice yoga regularly, you’ll unlock a host of health benefits. Because yoga engages the mind, body, and spirit, these span the physical, mental, and emotional realms. 

Flexibility and Strength

The moving, stretching, and deep breathing during a yoga practice improves blood flow and both stretches and strengthens muscles .

Pain Relief

Yoga shows promise for relieving certain kinds of chronic and acute pain—especially low back pain, according to research . 

Reduced Inflammation

Factors such as stress and a sedentary lifestyle can trigger chronic inflammation, which in turn can raise your risk for disease . Yoga may be a powerful antidote. Studies have found that practicing yoga may help lower blood levels of an inflammation-promoting immune cell called IL-6 and cortisol , also known as the “stress hormone.”

Better Heart Health

The evidence is overwhelming: Yoga appears to be an effective way to boost heart health, help manage heart conditions, and reduce the risk of cardiovascular disease.

Decrease In Symptoms of Depression, Anxiety, and Stress

Yoga has been found to help decrease depressive symptoms and significantly reduce stress and anxiety . Research continues to find that meditation is effective in relieving symptoms of depression as well.

Improved Focus

The practice of holding postures, breathing intentionally, and meditating all train you to fine-tune your attention by syncing your breathing with movement, focusing on the subtleties of your inhalations and exhalations, and letting go of distracting thoughts. 

Increased Gratitude

Studies have also shown that a regular yoga practice promotes positive emotions and body image . “ Yoga has helped me to deal with life struggles,” says Kiesha Battles, yoga teacher and trainer, and co-director of the Yoga Retreat for Women of Color . “It allows me to have more clarity in the way I see things so that I can deal with troubles or problems.” 

Better Sleep

When practiced consistently, yoga may help reduce the time it takes you to fall asleep, decrease sleep disturbances, and improve sleep quality .

RELATED The Benefits of Yoga: 38 Ways Yoga Can Improve Your Life

Types of Yoga

If you’ve ever browsed yoga class schedules, you’ve likely encountered a slew of options—including some with names that you don’t understand. These typically signify various types of yoga with approaches that vary in intensity, focus, and styles. Following are some styles of yoga you may encounter:

• Vinyasa Yoga: Vinyasa classes typically comprise a sequence of poses that are moved through with one movement per breath.
• Restorative Yoga: A Restorative yoga class typically involves only five or six relaxing poses—supported by props, such as blankets, bolsters, pillows, blocks, or stacks of books—that you linger in for several minutes. The postures are designed to help you to release tension and rest.
• Hot Yoga: Any style of yoga practiced in an intentionally heated room is hot yoga . The temperature is believed to encourage increased flexibility, although it’s important to exert caution .
• Yin Yoga: A relatively recently developed style, Yin yoga involves variations of seated and supine stretches that are typically held for 3 to 5 minutes to access fascia, a type of connective tissue that is the subject of much research. Exerting subtle tension on fascia can improve flexibility and minimize recovery time from injuries.
• Ashtanga Yoga: An athletic and demanding practice based on several set sequences of postures that remain the same, an Ashtanga yoga practice is taught in increasing levels of difficulty. Beginners start with the Primary Series.
• Hatha Yoga: Unlike vinyasa, Hatha yoga focuses on individual poses and not the linking of poses from one to the next. The practice is meant to deepen your understanding of each pose.
• Yoga Therapy: Any yogic technique used to systematically address physical injury or pain, as well as mental and emotional stress or trauma, can be considered yoga therapy . 
• Iyengar Yoga: By paying careful attention to the alignment of each posture, Iyengar yoga is the practice of precision. Poses are held for extended periods of time  and students are often supported with props to experience the posture’s intended alignment. 
• Jivamukti Yoga: This style of yoga is defined by incorporating chanting, meditation, pranayama, philosophy, and music into a vigorous vinyasa practice. Jivamukti is a physically and intellectually stimulating type of yoga. 
• Kundalini Yoga: A blend of spiritual and physical practices, Kundalini yoga includes less of an emphasis on movement and more on dynamic breathing techniques, meditation, and the chanting of mantras.
• Power Yoga:  This practice flows from one pose to the next. Power yoga has many of the same qualities as Ashtanga and some types of vinyasa, including building internal heat, increasing stamina, enhancing strength and flexibility, as well as reducing stress.
• Prenatal Yoga: With an emphasis on breathing, stamina, pelvic floor work, restorative poses, and core strength, prenatal yoga can be practiced both during and after pregnancy.
• Tantra Yoga: By harnessing and embodying the five forces of Shakti, the divine feminine that represents creativity and change, tantric yoga intends to help you move through the world with more confidence and contentment.

Best Yoga Poses for Beginners

Here are six basic yoga poses that are beginner-friendly . There are many variations of each yoga pose that can help make them more accessible to your unique body.

Mountain Pose (Tadasana)

Although it may look like a simple standing position, Mountain Pose engages your leg muscles and your core, while establishing greater body awareness and alignment.

• Stand with your big toes touching, heels slightly apart.
• Reach your tailbone toward the floor.
• Broaden your collarbones and let your arms hang at your sides, palms facing forward.
• Hold Mountain Pose for up to 10 breaths.

Cat Pose ( Marjaryasana )

Cat Pose can help relieve tension in your low, middle, and upper back, as well as improve posture. This pose is often paired with Cow Pose (see below) for a gentle flow. How to:

• Start on your hands and knees with your knees directly below your hips and your wrists, elbows, and shoulders in line.
• As you exhale, round your spine toward the ceiling and release your head toward the floor without forcing your chin to your chest. 
• Repeat Cat Pose (or Cat-Cow) 5 to 10 times.

Cow Pose ( Bitilasana )

Cow Pose can be done on your hands and knees, or even in a seated position during chair yoga . Cow Pose may help increase mobility, especially for people experiencing muscle and joint stiffness. How to:

• Start on your hands and knees. Make sure your knees are directly below your hips and your wrists; elbows and shoulders are in line.
• As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
• Exhale, coming back to your hands and knees.
• Repeat Cow Pose (or Cat-Cow) 5 to 10 times.

Cobra Pose ( Bhujangasana )

Cobra Pose may help improve symptoms of chronic low back pain by increasing flexibility and core strength. Though you may see yogis straightening their arms and more deeply arching their backs, it’s okay to stay low to the ground, especially if you’re new to Cobra Pose.

• Lie on your stomach with your palms on the floor, fingertips in line with the middle of your chest. Place a folded towel or blanket underneath your hip bones for added cushioning. Extend your legs. 
• Slowly press your palms into the floor and draw your shoulder blades together. Keep your shoulders down.
• Keep a deep bend in both arms as you expand your chest forward. 
• Hold for 5 to 10 breaths and slowly lower yourself back down to the floor.

Child’s Pose ( Balasana )

Child’s Pose and its variations provide a stretch for the lower back and hips . This pose is often recommended for yogis to return to throughout a class or sequence.

• Begin in a seated position with your bottom on top of your feet, placing a rolled blanket or towel in between if it’s more comfortable.
• Touch your big toes together and widen your knees out to the side as you slowly walk your hands out in front of you.
• Bring your forehead to the floor. If it’s more accessible, place a book, block, or blanket beneath your forehead.
• Stay in this position anywhere from 30 seconds to a few minutes. To come out of Child’s Pose, slowly walk your hands back toward your body and rise up to seated.

Corpse Pose ( Savasana )

Yogis rest in Savasana at the end of each practice. This pose offers a chance to find inner stillness after the physical movement of a yoga class.

Savasana may provide deep relaxation, which promotes stress reduction .

• Lie down slowly onto your back and soften (but don’t flatten) your lower back onto the floor. If it’s more comfortable, support the back of your head and neck on a folded blanket or towel.
• Release your arms to the floor. Rest the backs of your hands on the floor. Make sure your shoulder blades are resting evenly on the floor.
• Soften your tongue to the bottom of your mouth. Relax your face. 
• Try to stay in this pose for at least 5 minutes at the end of your practice. To exit, first roll gently with an exhalation onto one side. Take 2 or 3 breaths. With another exhalation press your hands against the floor and lift your torso, dragging your head slowly after. Your head should always come up last.

Breathwork for Beginners

There are many different breathwork, or pranayama , techniques, including simply slowing your breath. Another common and traditional form of breathwork is Ujjayi . This type of breathing pattern is approximately equal length inhalations and exhalations and should feel both energizing and relaxing. It’s created by gently constricting the opening of the throat to create some resistance to the passage of air. An effective Ujjayi breath renders a soothing sound.

At the beginning of class, a yoga teacher may guide students through one or more breathing techniques, including Ujjayi as well as:

• Alternate Nostril Breathing (Nadi Shodhana)
• Cooling Breath (Shitali Pranayama)
• Breath of Fire (Kapalabhati Pranayama)

It’s normal if you feel awkward when you first start practicing yogic breathwork. Try to be patient with yourself and over time, you may become more comfortable and reap the benefits breathwork can offer.

In a study in the International Journal of Yoga , researchers found that pranayama is linked with stress relief, improved cardiovascular health and respiratory function, and enhanced cognition.

A well-known saying goes something like “Movement with awareness is yoga. Movement without awareness is exercise.”  That awareness includes attention to your breath as you move throughout the poses.

Philosophy of Yoga

In the Yoga Sutras of Patanjali , a text compiled by an ancient sage named Patanjali, many different concepts of yoga are brought together under one umbrella, Arora explains. The result is structured guidance on how to achieve a yogic state of mind. 

As Patanjali explains, yoga encompasses eight limbs (or steps) that essentially serve as guidelines on how to live a meaningful and purposeful life. These limbs are a prescription for moral and ethical conduct and self-discipline, direct attention toward one’s health, and help us acknowledge the spiritual aspects of our nature as humans.

The eight limbs of yoga are:

• Yama (ethical standards toward others)
• Niyama (self-discipline and inner observances)
• Asana (physical postures, which many Westerners think of as yoga)
• Pranayama (breath control)
• Pratyahara (sensory transcendence)
• Dharana (concentration)
• Dhyana (meditation)
• Samadhi (self-realization)

How to Find a Beginner Yoga Class

You don’t need to know a ton about how to do yoga before you attend your first class. “That’s why you’re there—you’re there to learn,” says Susanna Barkataki, yoga teacher trainer and author of Embrace Yoga’s Roots: Courageous Ways to Deepen Your Yoga Practice .

Start by doing a Google search for “Beginner yoga classes near me.” Some yoga studios have class schedules on their websites while others use apps. Most studios prefer that students reserve classes ahead of time, which you can often do online, in order to ensure classes aren’t overbooked and students aren’t turned away at the door.

Classes that are described as foundational, gentle, or beginner are great options if you’re just starting out. So are restorative or yin yoga classes.

Of course, it may help to email or call your local yoga studio to ask whether a particular class is beginner-friendly. If you have any injuries or health conditions, you may also choose to disclose that to the studio or the teacher, who can advise you on which of their classes would best suit your needs.

Free Beginner Yoga Classes

If you want to try beginner yoga at home before ever stepping foot into a studio, there are tons of free resources online for yogis. Check out these 10-minute beginner yoga videos:

10-Minute Morning Flow

10-Minute Quick Fix Yoga

10-Minute Yoga For a Relaxing Night’s Sleep

RELATED Free 10-Minute Yoga Practices For Beginners

What to Wear

There is no dress code for most yoga classes. But you’ll want to make sure that the fabric you wear is stretchy enough to accommodate movement. While yoga pants are popular, you can wear gym shorts, sweatpants, a sweat-wicking workout top, a t-shirt, a sports bra—anything you’re most comfortable in. 

What to Bring

If it’s your first time going to yoga class at a studio, you most likely don’t need to bring anything (aside from a water bottle to stay hydrated). It’s common practice for people to rent a yoga mat from the studio or bring their own. If you borrow a mat, many studios provide sanitizing wipes so you can clean the mat before and after use.

As you practice more, you’ll learn what you need for a comfortable experience. You may choose to purchase your own yoga mat and even, if you practice at home, other props such as blocks and blankets.

Props and Equipment

Using props is about making yoga comfortable and accessible for you. Yoga instructors will often show various modifications for a single pose using props that the studio provides.

Common yoga props include:

• Yoga mats: You may be surprised to learn that yoga mats are not a must, says Jivana Heyman, founder of Accessible Yoga . “You really don’t have to use a yoga mat unless you really want that stickiness, that extra traction,” he explains. In lieu of a mat, you could practice on wood floors, with a towel, or on carpeting, especially if you’re practicing at home. 
• Yoga Blanket: This item is a staple in restorative yoga and can also be used to support your knees, wrists, and back throughout any practice. Look for a blanket that is thick in texture to ensure you have adequate support, Battles advises.
• Yoga Blocks: Blocks are another common prop that effectively brings the floor to you in various poses and adds stability and balance to your practice. Blocks are often used by beginner and experienced yogis alike to help them work within the limitations of their bodies and allow them to find alignment with less strain.
• Yoga Straps: Straps , explains Battles, extend your reach in postures. If you have a stiff lower back or tight hamstrings, for example, the strap allows you to find alignment in more poses. You can buy a yoga strap or instead use a long, flexible item like a towel, belt, sweatshirt, or tie.

Basic Yoga Class Etiquette

Keep in mind that yoga is a mind-body-spirit practice that is about much more than just fitness. So if your yoga class incorporates some non-movement elements—such as breathwork, meditation, or intention-setting (sankalpa) at the beginning of class—be open to those aspects of the practice.

In India, where yoga originated, it’s a sign of respect to remove your shoes before you enter someone’s home, temple, or practice space. The same is expected in a yoga class. 

While many teachers provide hands-on adjustments for students, know that you have the right to decline. Some teachers may ask students to raise their hands at the beginning of class if they do not wish to be touched throughout a practice. You can also tell your teacher directly before the practice begins. Always speak up if any hands-on adjustments make you feel uncomfortable in any way. “I think that’s another piece of the etiquette going both ways,” says Barkataki.  

Common Yoga Terms

Many, but certainly not all, yoga teachers call poses by their Sanskrit names, in addition to or instead of their English interpretations. Don’t feel like you need to brush up on this ancient Indian language before taking your first yoga class. However, it’s helpful to understand the meaning of certain well-known Sanskrit words and phrases. If you hear something in class you don’t understand, simply ask the teacher to explain it to you after class.

The following are some common yoga terms:

• Asana: Refers to the physical practice of yoga or poses
• Chakra : Relates to the seven energetic parts of the body that we can’t see or touch but that connect us to universal energy
• Mantra : A word or phrase that is repeated during yoga practice and meditation
• Namaste : A sign of respect often said between yoga teachers and their students at the end of class

Learn more about how yoga can transform your everyday life and enhance your connection to your body, mind, and soul by subscribing to our newsletter ! 

This article has been updated. Originally published September 10, 2021.

Popular on Yoga Journal

Ah the hour-long yoga class. It’s quite luxurious, isn’t it? But let’s be frank—some days, it seems impossible to carve out a large chunk of time for your practice. If you ever feel this way (and who hasn’t?) know this: even a few minutes of movement can make a huge difference in how you approach … Continued

Related content from the Outside Network

This meditation encourages you to embrace your active mind, build a stronger bow pose with this prop-supported sequence, if you have a hard time sitting still, this flow is for you, got back pain these tips will help you twist your way to relief.

Essay on Yoga

Here we have shared the Essay on Yoga in detail so you can use it in your exam or assignment of 150, 250, 400, 500, or 1000 words.

You can use this Essay on Yoga in any assignment or project whether you are in school (class 10th or 12th), college, or preparing for answer writing in competitive exams. 

Topics covered in this article.

Essay on Yoga in 150 words

Essay on yoga in 250-300 words, essay on yoga in 500-1000 words.

Yoga is an ancient practice originating from India, known for its physical, mental, and spiritual benefits. Combining physical postures, breathing techniques, and meditation, yoga promotes overall well-being. It enhances flexibility, strength, and balance while reducing stress and anxiety. Yoga cultivates mindfulness, improving focus and promoting inner peace. The ethical principles of yoga guide practitioners towards positive values such as compassion and truthfulness. It is inclusive and suitable for people of all ages and fitness levels. Yoga has gained global popularity and recognition, leading to the establishment of International Yoga Day on June 21st. It is a transformative practice that improves physical health, mental well-being, and spiritual growth. By embracing yoga, individuals can find harmony, balance, and inner peace, enhancing their overall quality of life.

Yoga is an ancient practice that originated in India and has gained global popularity for its numerous physical, mental, and spiritual benefits. It is a holistic discipline that combines physical postures, breathing techniques, meditation, and ethical principles to promote overall well-being.

The practice of yoga brings harmony between the body and mind, enhancing flexibility, strength, and balance. It improves physical fitness and promotes relaxation, reducing stress and anxiety. Regular practice of yoga helps to increase mindfulness, improve focus, and cultivate a sense of inner peace.

Yoga is not just a physical exercise but a way of life. It encourages self-discipline, self-awareness, and self-transformation. The ethical principles of yoga, known as the Yamas and Niyamas, guide practitioners toward compassion, truthfulness, contentment, and other positive values.

The beauty of yoga lies in its inclusivity. It can be practiced by people of all ages and fitness levels. Whether you are a beginner or an advanced practitioner, yoga offers a space for personal growth and self-exploration.

Yoga has transcended cultural boundaries and has become a global phenomenon. Its popularity is attributed to its effectiveness in promoting physical health, mental well-being, and spiritual growth. It has also been recognized by the United Nations, which declared June 21st as International Yoga Day, highlighting its significance as a holistic practice for humanity.

In conclusion, yoga is a transformative practice that benefits individuals physically, mentally, and spiritually. Its ancient wisdom and holistic approach make it a valuable tool for managing stress, improving fitness, and promoting overall well-being. By embracing yoga, individuals can cultivate a balanced and harmonious life, finding inner peace and contentment amidst the challenges of the modern world.

Title: The Transformative Power of Yoga – Cultivating Harmony in Body, Mind, and Spirit

Introduction :

Yoga, an ancient practice originating from India, has gained global popularity for its holistic approach to health and well-being. Combining physical postures, breathing techniques, meditation, and ethical principles, yoga offers a comprehensive system for cultivating harmony in body, mind, and spirit. This essay explores the origins and philosophy of yoga, its physical and mental benefits, and its profound impact on personal transformation.

Origins and Philosophy

Yoga traces its roots back thousands of years to ancient Indian civilization. It is deeply rooted in Hindu philosophy and encompasses various paths to self-realization. The word “yoga” comes from the Sanskrit word “yuj,” which means to unite or join. It refers to the union of the individual self (jiva) with the universal consciousness (Brahman).

The practice of yoga is guided by the Yoga Sutras of Patanjali, a foundational text that outlines the philosophy and principles of yoga. Patanjali describes yoga as the cessation of the fluctuations of the mind, leading to a state of inner stillness and self-awareness.

Physical Benefits of Yoga

Yoga offers numerous physical benefits that contribute to overall health and well-being. The practice of asanas, or physical postures, improves flexibility, strength, and balance. It enhances body awareness, alignment, and posture, reducing the risk of injuries. Regular yoga practice can alleviate chronic pain, improve cardiovascular health, and enhance the functioning of the respiratory, digestive, and immune systems.

Mental and Emotional Benefits of Yoga

Beyond the physical realm, yoga provides profound mental and emotional benefits. The practice of pranayama, or breathing techniques, calms the nervous system, reduces stress, and promotes relaxation. Meditation cultivates mindfulness, improving focus, concentration, and emotional stability. Yoga fosters self-acceptance, self-compassion, and resilience, helping individuals navigate life’s challenges with greater ease. It promotes mental clarity, creativity, and a sense of inner peace.

Ethical Principles of Yoga

Yoga is not just a physical exercise but a way of life. It encompasses ethical principles known as the Yamas and Niyamas, guiding practitioners towards a virtuous and mindful existence. The Yamas include non-violence, truthfulness, non-stealing, moderation, and non-possessiveness. The Niyamas include purity, contentment, self-discipline, self-study, and surrender to a higher power. These principles encourage individuals to cultivate positive relationships, live with integrity, and embrace self-reflection and personal growth.

Personal Transformation and Spirituality

Yoga is a transformative practice that goes beyond the physical and mental realms, opening doors to spiritual growth and self-realization. It provides a path for individuals to connect with their inner selves and tap into their innate wisdom and intuition. The practice of yoga fosters a sense of interconnectedness, recognizing the oneness of all beings and the unity of the universe. It invites individuals to explore their spiritual nature and cultivate a deeper sense of purpose and meaning in life.

The Global Impact of Yoga

Yoga’s profound impact has transcended cultural boundaries, reaching people of diverse backgrounds and belief systems worldwide. It has gained recognition for its ability to improve physical health, mental well-being, and overall quality of life. In 2014, the United Nations declared June 21st as International Yoga Day, highlighting its global significance. On this day, people around the world come together to celebrate and practice yoga, emphasizing its role in promoting peace, harmony, and unity.

Conclusion :

Yoga is a transformative practice that offers a holistic approach to health and well-being. It harmonizes the body, mind, and spirit, fostering physical strength, mental clarity, and spiritual growth. Through the practice of asanas, pranayama, meditation, and ethical principles, individuals can experience profound personal transformation. Yoga’s impact extends beyond the individual, promoting global unity, peace, and interconnectedness. As more people embrace yoga, its benefits continue to ripple through society, creating a positive impact on individuals, communities, and the world at large. By cultivating inner harmony, practicing mindfulness, and embodying the principles of yoga, we can lead more fulfilling, balanced, and purposeful lives.

Related Posts

• Essay on Pollution
• Essay on “Impact of Social Media on Youth”

Essential Elements of Valid Contract (Explained With Examples)

What is World Population? Main Causes, Effects, Top 20 Countries

Advertisement

11 types of yoga: a breakdown of the major styles.

Whether you want a physically demanding yoga class, or a relaxing, meditative one, there are plenty of different yoga styles to suit a variety of skill levels and needs.

Each style is a bit different from the others, plus you'll find variations depending on the teacher. That said, giving a few styles and teachers a try before settling on your favorite will enhance your overall yoga experience and challenge you to break out of your comfort zone.

Curious to learn more about each type? This guide will help you understand the basics before diving into a class .

Benefits of yoga

Yoga is an excellent way to get sweaty and centered, whether you're a total newbie or longtime pro. Plus, there are some seriously awesome health benefits of yoga that you can score from a daily practice.

Studies show that yoga can improve physical health by  lowering blood pressure , reducing the  risk of heart disease 1 , and  aiding digestion . It may also help practitioners  sleep better  and  manage stress 2 . Not to mention, recent research indicates the mind-body practice  supports mental health , specifically; one study found regular yoga may help ease depressive symptoms.

The most common types of yoga

Vinyasa yoga.

Vinyasa means "to place in a special way" and, in this case, yoga postures. Vinyasa yoga is often considered the most athletic yoga style, and was adapted from ashtanga yoga in the 1980s. Many types of yoga can also be considered "vinyasa flows," such as ashtanga, power yoga, and prana.

How to practice:

In vinyasa classes, movements are coordinated with your breath in order to flow from one pose to another. Vinyasa styles can vary depending on the teacher, and there can be many types of poses in different sequences. I personally teach an alignment-based style of vinyasa and choreograph new flows every time, but I also like to hold some of the poses a bit longer after warming up. You can find more information on specific vinyasa poses and benefits here .

The Sanskrit term "hatha" is an umbrella term for all physical postures of yoga. In the West, hatha yoga simply refers to all the other styles of yoga (ashtanga, Iyengar, etc.) that are grounded in a physical practice. However, there are other branches of yoga such as kriya, raja, and karma yoga that are separate from the physical-based yoga practice. The physical-based yoga is the most popular and has numerous styles.

Hatha yoga classes are best for beginners since they are usually paced slower than other yoga styles. Hatha classes today are a classic approach to breathing and exercises. If you are brand-new to yoga, hatha yoga is a great entry point to the practice.

Iyengar yoga

Iyengar yoga was founded by B.K.S. Iyengar and focuses on alignment as well as detailed and precise movements. In an Iyengar class, students perform a variety of postures while controlling the breath.

Generally, poses are held for a long time while adjusting the minutiae of the pose. Iyengar relies heavily on props to help students perfect their form and go deeper into poses in a safe manner. Although you won't jump around, you will definitely get a workout and feel incredibly open and relaxed after an Iyengar class. This style is really great for people with injuries who need to work slowly and methodically.

Kundalini yoga

Kundalini yoga practice is equal parts spiritual and physical. This style is all about releasing the kundalini energy in your body said to be trapped, or coiled, in the lower spine.

A kundalini class will really work your core and breath with fast-moving, invigorating postures and breath exercises. These classes are pretty intense and can involve chanting, mantra, and meditation. To learn more about this specific practice, check out our kundalini yoga explainer .

Ashtanga yoga

In Sanskrit, ashtanga is translated as "Eight Limb path." In Mysore, India, people gather to practice this form of yoga together at their own pace—if you see Mysore-led ashtanga, it's expected of you to know the series. Vinyasa yoga stems from ashtanga as the flowing style linking breath to movement. To learn more about this specific practice, check out our beginner's guide to ashtanga yoga .

Ashtanga yoga involves a very physically demanding sequence of postures, so this style of yoga is definitely not for the beginner. It takes an experienced yogi to really love it. Ashtanga starts with five sun salutation A's and five sun salutation B's and then moves into a series of standing and floor postures.

Bikram yoga

Bikram yoga is named after Bikram Choudhury and features a sequence of set poses in a sauna-like room—typically set to 105 degrees and 40% humidity. Choudhury faced sexual assault and harassment lawsuits in the U.S. and fled to Mexico in 2017. Many studios that were formerly Bikram now practice hot yoga, in an effort to disassociate with the founder. 

The sequence never changes and includes a series of 26 basic postures, with each one performed twice. Many of these poses are focused on proper alignment. If you're interested in yoga with the heat turned up, look for studios that offer hot yoga classes. 

Yin yoga is a slow-paced style of yoga with seated postures that are held for longer periods of time. Yin can also be a meditative yoga practice that helps you find inner peace.

Yin is a great class for beginners, as postures can be held anywhere from 45 seconds to 2 minutes. The classes are relaxed, as you're supposed to let gravity do most of the work. Check out our crash course on everything you need to know about yin yoga, found here .

Restorative yoga

Restorative yoga focuses on winding down after a long day and relaxing your mind. At its core, this style focuses on body relaxation. Restorative yoga also helps to cleanse and free your mind.

You'll spend more time in fewer postures throughout a restorative yoga class. Many of the poses are modified to be easier and more relaxing. Like Iyengar, many props are used and placed just right, such as blankets, bolsters, and eye pillows. All of the props are there to help you sink deeper into relaxation.

Prenatal yoga

Prenatal yoga is carefully adapted for moms-to-be, and is tailored to women in all trimesters. Many have said that prenatal is one of the best types of exercise for expectant moms because of the pelvic floor work, focus on breathing, and bonding with the growing baby. Prenatal yoga also helps mothers prepare for labor and delivery.

During this practice, you'll use props in order to modify your poses and ensure stability—in this class, it's way more about stability than flexibility.

Anusara yoga

Anusara is a modern-day version of hatha yoga, most similar to vinyasa in that it focuses on alignment, but with more emphasis on the mind-body-heart connection. It was founded by John Friend who created a unique system called the Universal Principals of Alignment. He resigned in 2012 after accusations of sexual misconduct and financial mismanagement. Friend has since partnered with Desi and Micah Springer to teach the Bowspring method.

Anusara focuses on spirals and how each body part should be moving, and it's also known for its emphasis on heart opening. Expect to stop in class and gather around a student as the instructor breaks down a pose.

Jivamukti yoga

Jivamukti was founded in 1984 by Sharon Ganon and David Life. Jivamukti is mainly vinyasa-flow-style classes infused with Hindu spiritual teachings. At its core, this style emphasizes connection to Earth as a living being, so most Jivamukti devotees follow a vegetarian philosophy.

A series of chants usually open the beginning of class, followed up by a series of poses that align with the five tenets of Jivamukti yoga and philosophy.

What are the benefits of yoga?

There are so many benefits to yoga, with some nuance depending on the style. Generally speaking, though, yoga encourages strength, mobility, flexibility, balance, focus and concentration, and overall wellbeing. Research shows the benefits of yoga range from mental to physical, with regular practitioners experiencing everything from reduced stress levels to lower blood pressure .

Naturally, the more vigorous the class, the more physical gains you'll see. But even the more relaxing, restorative classes will leave you feeling calm, loose, and refreshed.

Which style of yoga is the hardest?

Each style of yoga will have aspects that some students find challenging, while others may not. A yin class, for example, may be less physically demanding, but does require you to be still and quiet for an extended period of time, which can be a challenge in itself. Additionally, you determine how hard you push yourself in a class, so even a more physically demanding class can be "easier," if you're taking it easier.

How is yoga different from meditation?

Yoga "asanas" (AKA poses) and meditation are both parts of the larger umbrella of the yogic lifestyle, which goes far beyond solely a physical practice. In fact, asanas were designed to encourage meditation, by promoting flexibility to sit for long periods of time and the mental fortitude to handle that.

Yoga itself is also quite meditative, and can be thought of as a moving or embodied meditation. Some yoga classes will also include a meditation at the beginning or end.

Are there any risks to yoga?

Any form of physical exercise comes with risk, particularly if you're injured or recovering from an injury. Nevertheless, yoga is much easier on the body than high impact exercises, and poses can be modified to suit different skill levels. When in doubt, talk to your doctor if you have any concerns, and always let your yoga teacher know if you're dealing with any injuries.

The takeaway

Yoga comes with a host of benefits, regardless of which style you try. And with such a rich variety of options , there truly is a yoga class out there for everyone. From yin when you need to decompress, to vinyasa when you want a good workout, each style has its benefits , which is why this longstanding tradition is still around today.

• https://journals.sagepub.com/doi/abs/10.1177/2047487314562741?journalCode=cprc
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/

Enjoy some of our favorite clips from classes

What Is Meditation?

Mindfulness/Spirituality | Light Watkins

Box Breathing

Mindfulness/Spirituality | Gwen Dittmar

What Breathwork Can Address

The 8 limbs of yoga - what is asana.

Yoga | Caley Alyssa

Two Standing Postures to Open Up Tight Hips

How plants can optimize athletic performance.

Nutrition | Rich Roll

What to Eat Before a Workout

How ayurveda helps us navigate modern life.

Nutrition | Sahara Rose

Messages About Love & Relationships

Love & Relationships | Esther Perel

Love Languages

More on this topic.

I've Used These Workout Apps For 5+ Years & Today I'm Forced To Crown A Winner

Carleigh Ferrante

I Walked 5 Miles In These Comfy Slip-Ons The First Time I Wore Them

Braelyn Wood

My Headphones Were Constantly Falling Out During Long Runs, Until I Tried These

These Chic Leggings Feel Like An All-Day Massage (& Help My Body Flush Out Toxins)

Want To Be Metabolically Healthy? New Study Shows An Underutilized Approach

Molly Knudsen, M.S., RDN

5 Dating Apps To Help Introverts Find A Connection

Gaby Messino

Popular Stories

• Article Writing
• Article on Yoga

Article on Yoga - Harnessing Your Inner Strength

Is there anyone who has not had yoga classes in school? Why do you think it was made compulsory? There might be many who did not like to participate in yoga sessions. There are so many reasons why you do not want to practise yoga. Maybe you could not get a pose right, or since it was difficult for you to touch your toes without bending your knees while your friends could place their palms on the ground so easily without much effort when you were struggling to just be able to touch the tip of your toe at the least. This article on yoga is for you, for those who think yoga is not their cup of tea and also for those who feel incomplete without an hour of yoga every day.

Table of Contents

• The Origin Of Yoga

Why Do Yoga?

Who can practise yoga.

• Yoga Versus Fitness Workouts
• Common Yoga Poses For Everyone

FAQs on Yoga

The origin of yoga.

Yoga is a practice that involves the physical, mental and spiritual self. It was a discipline that originated in ancient India and was aimed at instilling peace of mind and body with concentration, meditation, postures and breathing. Yoga can be said to have over 5000 years of history and is probably one of the oldest ways to keep track of your mind and body.

History reveals that it was Indian monks who spread their knowledge of yoga in the West. Yoga styles range from gentle to physically demanding postures. Not every pose is recommended for everyone practising yoga.

Yoga is known to promote good physical and mental health. Practising yoga can help you calm your body and mind, which would, in turn, help you with your overall day-to-day performance in every field. Here are a few pointers to help you understand why exactly practising yoga would be a good decision on your part.

• It improves your balance, strength and flexibility.
• It helps in reducing any sort of physical pain you are experiencing.
• It can ease the symptoms of arthritis.
• It keeps your heart healthy.
• It helps you sleep peacefully.
• It helps you with better energy that would help you be efficient in everyday life.
• It relieves stress and promotes good sleep.
• It helps in weight loss and maintenance.
• It helps one quit smoking through meditation and breathing exercises.
• It improves emotional/psychological health.
• It helps in managing anxiety and any symptoms of depression.
• It helps those with chronic illnesses to ease the difficulties owing to the illness.

It is possible for anyone to do yoga, but like any other fitness practice, it would be better if you could first take a medical opinion before you start with it. It does not do any harm, but for those who are pregnant, those who have undergone some kind of surgery and those who have some critical medical complications, it is always better to first consult your physician.

There are different kinds of yoga, and it is very vital that you identify the right yoga style for you. Yoga can help you achieve physical and mental peace and stability. Yoga is a good routine activity for those who have high cholesterol, high blood pressure, diabetes, etc.

Yoga versus Fitness Workouts

It is often difficult to choose between yoga and fitness workouts since both have their own benefits. Yoga is mainly reserved for people who would like to take some time off their busy lives and enjoy the quiet. Meditation and monitored breathing exercises are a major part. Loss of body weight is possible with yoga, but yoga is not the right choice for someone who wants to witness quick results.

Fitness workouts happen to show quick results if it is done regularly. Fitness workouts include intensive bodily movements like cardio workouts, skipping, jumping jacks, push-ups, pull-ups, squats and so on. Working out with weights has proven to be very effective, but for those who do not have the stamina and have some medical complications, this is not advisable.

Be it yoga or fitness workouts, make sure you let the trainer know your medical history and any sort of physical difficulties you might have in the process. Do not keep things to yourself or try out self-medication. Whatever you do, do not overdo it. Know your energy levels. Do only what you can possibly do. There is nothing wrong in telling no if you feel that a particular posture or workout is not suitable for you. It is important to stay fit but what is more important is that you stay healthy and safe.

Common Yoga Poses for Everyone

1. cat and cow pose.

The Cat and Cow pose can be used as a warm-up for your spinal cord. It would also help you improve your balance and posture.

2. Child’s Pose

This is a calming pose and can be used in between two poses or at the end of the entire routine. It helps you stretch your back, hips, thighs, knees, and ankles and relaxes your neck, shoulders and spine.

3. Downward Dog Pose

This pose strengthens your arms, shoulders and back and helps you in stretching the arches, calves and hamstrings of your feet.

4. Plank Pose

This helps build your core strength and also strengthens your shoulders, arms and legs. For those who are looking for an exercise to tighten your abdominal muscles, this is the one for you.

5. Cobra Pose

This helps you in increasing the flexibility of your spinal cord, stretches your abdomen, chest and shoulders and strengthens your back muscles.

6. Triangle Pose

This pose helps you by strengthening your legs. It stretches your calves, hamstrings, thighs, hips, spine, chest and shoulders.

7. Tree Pose

The tree pose aids you in improving your balance. It also strengthens your core, spine,

Thighs, calves and ankles.

8. Bridge Pose

This helps in gaining strength in the back muscles and hamstrings, and it stretches your neck, back and chest muscles.

9. Supine Twist

This pose can be done to cool off your body towards the end of the yoga routine. It stretches your chest and obliques. It also helps in posture correction.

10. Mountain Pose

This pose is a neutral pose that involves standing erect and breathing steadily.

Can yoga help in weight reduction?

Yoga is mainly done for the sake of meditation and relaxation. However, the continued practice of yoga can help in the loss of body weight as it burns calories.

Can I do yoga after eating?

Like any other exercise, it is not advisable to practise yoga as soon as you finish your meals. It is suggested that you have a break of one or two hours after your meal so that you will not face any inconveniences or indigestion when doing yoga or even after you do.

How can yoga help your body?

Practising yoga on a routine basis will definitely help your body gain strength and also help you build a good posture. It relaxes your body and mind, thereby keeping you fresh and energetic throughout the day.

Leave a Comment Cancel reply

Your Mobile number and Email id will not be published. Required fields are marked *

Request OTP on Voice Call

Post My Comment

• Share Share

Register with BYJU'S & Download Free PDFs

Register with byju's & watch live videos.

Talk to our experts

1800-120-456-456

• International Yoga Day Essay

An Introduction to Yoga

Yoga is the ancient way to attain physical, mental, and spiritual practice. Primarily originating in India, the word 'yoga' is derived from Sanskrit, meaning to unite. This unity signifies the ultimate union of the body with consciousness and thus attaining definitive peace.

Recognizing the universal appeal of Yoga, on December 11 2014, the United Nations proclaimed June 21 to be marked as the International Day of Yoga.

It was first started by our present Prime Minister, Shri Narendra Modi. He celebrated Yoga Day for the first time on June 21 in 2015, after which Yoga Day started being celebrated all over the world on June 15, and it turned into International Yoga Day. Since then, Yoga Day has been celebrated every year by the Ministry of Ayurveda, Yoga, Naturopathy, Unani, Siddha, Sowa-Rigpa and Homoeopathy (AYUSH) in India.

As per the calendar, this date is the longest day of the year in the Northern Hemisphere and the shortest in the Southern Hemisphere. Also, from the Yoga's perspective, this summer solstice marks the transition to Dakshinayana. Dakshinayana is the six-month tenure for the sun to travel to the south on the celestial sphere in between the Summer and the Winter solstice.

In today's times, this is practised in various forms across different parts of the world and is growing more and more popular. The main aim of celebrating International Day of Yoga is to raise awareness of the multitude of benefits of Yoga. However, Yoga is much more than just a mere physical activity.

As per one of the famous Yoga practitioners, late B. K. S. Iyengar, Yoga is the best way to cultivate and maintain a balanced attitude in daily life while bequeathing the best of performance skills in every action being made.

History of International Yoga Day

Yoga is a centuries-old practice that originated somewhere around 5,000 years ago in India. This was looked up as a process and technique to interconnect the mind, body and soul together and take a step closer to enlightenment. As this practice gained popularity in the West, this started to be termed an exercise and relaxation method. This was also associated with the claims to alleviate any existing physical injuries and chronic pains.

The idea to mark June 21 as International Yoga Day was first proposed by India's Prime Minister Narendra Modi on September 27, 2014. It was during his UN General Assembly speech where the resolution was introduced by India's Ambassador, Asoke Kumar Mukerji, to June 21 as International Yoga Day.

On June 21, 2015, i.e., when this day was first celebrated, more than 36,000 people from all over India joined Prime Minister Modi to perform 21 yoga postures, also called asanas, for 35 minutes at Rajpath, New Delhi. Shri Narendra Modi was further joined by other high-profile political and famous leaders across the globe.  

What is Yoga?

Yoga is a process in which man tries to bring his mind, body and soul together. Yoga is a Sanskrit word meaning to meet or be united. Yoga originates from Indian culture. People have been practising Yoga since about 5000 years ago. Yoga does not have physical fitness primarily; in Yoga, people try to control their body and mind through mental focus and breathing methods.

If men teach Yoga, then they are called yogis, and if women teach, they are called yoginis. Yoga Sutra is a 2000-year-old book. This is the only book in which written evidence of Yoga has been found. This book is the oldest book about Yoga. Yogic philosophy is described in this book. A lot of methods have been conveyed about how someone can control their mind, their emotion, and merge into spirituality.

Yoga is divided into six branches, namely Hatha Yoga, Raja yoga, Karma yoga, Bhakti yoga, Jnana yoga, Tantra yoga. There are also seven chakras of yoga styles namely Sahasram chakra, Ajna chakra, Vishuddha chakra, Anahata chakra, Manipura chakra, Svadhishthana chakra, Muladhara chakra.

There are total 13 types of Yoga: Kundalini Yoga, Vinyasa Yoga, Hatha Yoga, Ashtanga Yoga, Yin Yoga, Iyengar Yoga, Bikram Yoga, Power Yoga, Sivananda Yoga, Restorative Yoga, Prenatal Yoga, Aerial Yoga, Acro Yoga.

Benefits of Yoga

Yoga is the only process in which you can exercise without any equipment. Not only that but in Yoga, you can drive away your diseases without any medicine.

With Yoga, you can increase the flexibility of your body. If there is flexibility in one's body, then the pain is much less in that body. Doing Yoga can relieve your pain.

If a person does Yoga for 20 to 30 minutes daily, then his body does not get tired throughout the day.

Yoga is very beneficial for children. Yoga is also helpful in calming the mind, and it is also helpful in showing the right attitude. Doing Yoga produces positive thoughts, and it also takes the mind to do the right thing

Muscles get strong by doing Yoga. By going to the gym, doing weight exercises also strengthen muscles, but when you do Yoga, your muscles become strong, and at the same time, it becomes flexible also, so there is no arthritis and back pain.

Doing Yoga keeps the mind calm. By doing this, anxiety does not come. Diseases like mental stress and hypertension remain away from the body.

Doing Yoga improves human posture.

Yoga helps bones remain strong, and there is no joint pain. Blood flow remains good by doing Yoga. It also improves the heart rate of the body and also boosts immunity. Not only this, but Yoga also helps in controlling blood pressure and controls blood sugar levels.

Weight loss is also very quick and easy due to Yoga. Yoga makes the person happy all the time. It enhances peace of mind which leads to good sleep.

Role of India to promote Yoga

Yoga originated in India. Yoga has been practised in India for about 5000 years; every person in India knows about Yoga very much in advance, people know its benefits, and it has been done before it became popular in the world. In his speech given in the UN, the current Prime Minister of India, Shri Narendra Modi, gave the idea of making International Yoga important.

He said in his speech," Yoga is an invaluable gift of India's ancient tradition. It embodies unity of mind and body; thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but discovering the sense of oneness with yourself, the world and nature. Changing our lifestyle and creating consciousness can help in well-being. Let us work towards adopting an International Yoga Day."

With this, the UN Assembly accepted this proposal and decided to celebrate International Yoga Day on June 21 every year. Also, there are several exercises being organized in the schools like writing International Yoga Day Essays for students in English and other vernacular languages.

Significance of Yoga

Shiva, also known as Adiyogi, is considered the originator and creator of Yoga. This was further brought to the masses by the Saptarishis. As per the Indian mythological story, Shiva sat in a meditating position for years. Then, seven people were impressed by his level of determination, so they decided to learn from him, and they sat still for more than 84 years.

After this, Lord Shiva noticed these 7 beings on the summer solstice day and transmitted the science of meditation to the Saptarishis (7 rishis).

International Yoga Day 2021: List of suggested Activities in India

To reach out to the people and induct them into the delightful world of Yoga, some of the activities suggested this year were:

Internal guidelines issuance within the offices with the background of the observation of the then International Day of Yoga. This can also be mentioned or displayed on the respective websites for awareness.

With social media platforms, cover the latest updates and details about International Yoga Day.

Preach the staff with Common Yoga Protocol and organize the online training programmes for these protocols

Ensure maximum participation for the Common Yoga Protocol in a COVID-19 compliant manner.

Circulate the relevant materials to all employees and associates to further share the awareness.

Organize related activities like online lectures sessions and workshops for Yoga experts.

Circulation of Yoga costumes, mats, and other related goodies to motivate all for Yoga practising and adoption.

Publish Yoga and specific articles across organizations with official e-newsletters, bulletins, magazines, and other publishings.

International Yoga Day Objectives

The main objective to adopt International Yoga Day is as mentioned below.

Promote enhanced mental and physical health advantages amongst the people.

Aware the public of Yoga's holistic advantages.

Promote awareness among people about Yoga's natural and amazing results.

Assist people to connect with nature while practising Yoga daily.

Reduction in the rate of fatal diseases across nations.

Unification of communities while devoting quality time for health from monotonous work routines.

Growth enhancement and development together to bring peace.

Encouraging people to eliminate negativity and embrace yoga asanas.

Triumph over bad mental and physical health.

Promote healthy living habits amongst the masses.

International Yoga Day is celebrated every June 21. It was introduced by our honourable Prime Minister, Shri Narendra Modi. It aims to provide mental health fitness, physical health fitness of mind, body and soul. It also rejuvenates our body and keeps us calm. On this day there are many activities that take place in school along with parents.

FAQs on International Yoga Day Essay

1. What is Yoga?

Yoga is a process in which man tries to bring his mind, body and soul together. Yoga is a Sanskrit word meaning to meet or be united. Yoga originates from Indian culture.

2. When was the first time International Yoga Day was celebrated?

It was first started by our present Prime Minister, Shri Narendra Modi, who celebrated Yoga Day for the first time on June 21 in 2015, after which Yoga Day started being celebrated all over the world on June 15.

3. How Yoga is beneficial for children?

Yoga is very beneficial for children. Yoga helps calm the mind, and it is also helpful in showing the right attitude. Doing Yoga produces positive thoughts, and it also takes the mind to do the right things. That is why doing Yoga can improve the concentration of children in studies. It helps in focusing on the right path. Yoga improves mood swings and reduces stress levels. It also helps improve memory and helps them focus on what they are doing, along with improved sleep levels.

4. How can Yoga benefit our Body Physically?

With Yoga, the bones remain stronger than others, and there would be no joint pain. Yoga enables good blood flow to all the organs and improves heart functioning. Not only this, but Yoga also helps control blood pressure and blood sugar level along with boosting immunity. Yoga also helps weight loss quickly and strengthen muscles. Strengthening muscles is also done with the weight exercises at the gym, but with Yoga, the muscles become flexible at the same time with no further arthritis and back pain.

5. What is the best time to Practice Yoga?

Mornings are the best time to practice Yoga. When you start your day with Yoga, you will experience that you are staying more energetic and focused throughout the day. The prime reason is the fresh air in the morning. It helps you get mentally and physically prepared for the challenges awaiting the rest of the day. Also, after you awake, the muscles stay stiff in the morning. So, practising Yoga in the morning time would stretch your stiff muscles while adding flexibility.

6. What is the frequency of Yoga practice?

Depending on your availability and schedule, you can either join any yoga classes nearby or online, weekly or daily. Yoga practice daily for 15 minutes also would be very beneficial. The best thing about Yoga is that one can take up yoga classes as frequent as one needs. If anyone does not have time to attend classes, online yoga sessions are readily available for them. Just to ensure that while practising yoga at home, you have an appropriate atmosphere to breathe.

7. Which Yoga Style should one follow?

To start with beginners, one needs to be well- aware that there are various forms of Yoga to practice like meditative, fast-paced, slow-paced and restorative forms. These are some of the forms commonly used, and there are other forms as well. Each yoga style is different from others and so as to benefits. Choosing the right yoga style is dependent on factors like age, fitness goals, activity level, current activity level, temperament, time, and more. The beginners might need a lot more time to experiment with different yoga styles to decide the one meeting their needs.

8. How can I download reading material from Vedantu?

Accessing material from Vedantu is extremely easy and student-friendly. Students have to simply visit the website of  Vedantu and create an account. Once you have created the account you can simply explore the subjects and chapters that you are looking for. Click on the download button available on the website on Vedantu to download the reading material in PDF format. You can also access all the resources by downloading the Vedantu app from the play store.

Ashtanga Yoga: Definition, Principles, Practices & History

Since the late 1990s, Ashtanga has been considered one of the most popular forms of yoga in the Western world. Ashtanga centers on a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence. The practice demands an intense level of physical strength, flexibility, and endurance, which explains why many people see it as a rigorous and challenging workout. Whether you’re just starting out in yoga, or looking for something new as your goals change, adding an Ashtanga yoga class to your daily workout is a good way to keep your mind and body healthy and strong.

What Is Ashtanga Yoga?

The word Ashtanga is comprised of two Sanskrit words, “Ashta” and “Anga.” “Ashta” refers to the number eight, while “Anga” means limb or body part. Therefore, Ashtanga is the union of the eight limbs of yoga, into one complete, holistic system. These eight-limbs of yoga represent the various branches of the philosophy of the yoga sutras that form the foundation in the Ashtanga Yoga School. The Ashtanga philosophy is to integrate all of the eight limbs of yoga, which include: Yama (moral codes), Niyama (self-discipline), Asana (posture), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana ( meditation ), and Samadhi (oneness with the self).

Ashtanga is a very dynamic and athletic form of hatha yoga , made up of six series or levels, with a fixed order of postures. It is rooted in vinyasa , the flowing movements between postures, with a focus on energy and breath. While it is a very physical practice, it also promotes mental clarity and inner peace.

Ashtanga posture sequences

Usually, students begin an Ashtanga practice with five repetitions of Sun Salutation A and Sun Salutation B . This is followed by a set of standing poses, in 5 repetitions, then a set of seated poses . After you have mastered these three pose sequences, your instructor will guide you through the advanced series, Advanced A, and Advanced B, Advanced C, and D.

Where did Ashtanga Yoga begin?

Originally, Ashtanga Yoga was created by T. Krishnamacharya as an individualized practice for his young energetic student K. Pattabhi Jois in the early 20th century. The fast paced sun salutation movements are thought to have been influenced by the exercises of Indian wrestlers and gymnasts. Jois was a dedicated student, and he further refined and promoted this new style and soon began teaching others. These exhilarating and challenging posture flows were designed to purify the body to offer peace of mind, and eventually gave rise to many different styles of hot yoga , flow or Vinyasa Yoga, and power yoga.

The Ashtanga Yoga Research Institute, which promotes the teachings and trainings of Ashtanga, is located in Mysore, India. Pattabhi Jois’s grandson, R. Sharath Jois, is the current director of the institute and is the senior authority on the practice. There are many other famous Ashtanga yoga instructors teaching all over the world including David Swenson, Kino MacGregor , Richard Freeman, Maty Ezraty, Tim Miller, David Williams, Chuck Miller, and Tim Feldmann.

Key Principles and yoga practices

There are several key principles that underlie the practice of Ashtanga. This multiple-pronged approach promotes  physical health and mental wellbeing. These five principles are necessary for a successful ashtanga practice.

• Drishti:  A specific drishti , or focal point, is used in each asana. This helps create a more focused and meditative practice.
• Vinyasa:  The core of the practice is synchronizing the breath to the sequence of postures and transitions in the series.
• Bandha : The engagement of the bandhas, or body locks, is encouraged throughout the class to seal in the prana energy and create core stability.
• Daily practice:  A six-days-per-week routine is encouraged, with Saturday as the rest day. “Moon days,” the days on the full and new moon are also rest days, and women often refrain from practicing during menstruation.

What is the difference between Ashtanga and Vinyasa Yoga?

Ashtanga is a set sequence of asanas while vinyasa is more free-style and improvised. Ashtanga classes begin and end with the class chanting Sanskrit mantras. Vinyasa classes are more popular in gyms and yoga studios and are often heated and play music during the practice.

What is the purpose of Ashtanga?

The intensive physical processes in Ashtanga are all about pushing through mental blocks, and emotional baggage to cultivate mental clarity, mindful breathing, physical strength, flexibility, and endurance. The structure and frequency of the practice is designed to help you quickly improve your body and overall wellness. The set sequence of posture creates a strong framework that allows one to focus on the inner limbs of the yoga sutras.

Benefits Of Ashtanga Yoga

The benefits of Ashtanga yoga are numerous. It is known to be strenuous, so it is great for athletes and people that are looking for a good workout. Like most styles of hatha yoga , Ashtanga focuses on breath, poses, and meditation. A regular yoga practice can improve your flexibility, breathing, and balance. It can increase your stamina, bone density and muscle strength, control your bodyweight, lowers your blood pressure and relieve stress. The benefits of the Ashtanga yoga are not only limited to physical factors. It also helps mentally and spiritually by boosting mental clarity, creating mental calmness and developing better concentration in daily life.

Ashtanga classes

You will find two different types of classes: Ashtanga Led and Ashtanga Mysore. During Ashtanga Led classes, the participants are led by a teacher through the primary, intermediate and advanced series together.

Mysore-style Ashtanga is an open practice time where students move through the same sets of asanas in each sequence but at each students own pace. You will still have the guided help of a trained yoga teacher, but you will need to learn and memorize the asanas and sequences more in this studio class. You can expect to receive more personal attention and hands-on adjustments in a Mysore-style yoga class.

Can beginners do ashtanga yoga?

As it is complicated, precise and physically challenging, Ashtanga is not the best style of yoga for beginners to practice, but beginners are still welcome to start. Because it provides specific and structured movements, you’ll be able to clearly see your improvements and progress. It’s also helpful because the primary sequences start with the kinds of movements and poses that are better suited for beginners. The primary series, also known as Yoga Chikitsa, or Yoga Therapy, is it focuses on centering, and building up a strong and healthy body for the more challenging series that follows. With the emphasis on individual instruction in Mysore-style classes, it’s also great for knowing when you’re doing your asanas correctly.

Is Ashtanga for me?

If you’re a person who needs one-on-one individual instruction, you might benefit from Ashtanga classes. If you’re a seasoned yogi , or you want something that makes it easier to measure your progression in the movements, and is easy to modify the asanas to suit your needs, Ashtanga may be the style of yoga you need. It’s also great if you want to focus your yoga practice on building strength and physical health. Ashtanga can help everyone from beginner to more advanced yoga practitioners.

Ashtanga offers people a highly structured approach to asana practice. You’ll always know when you’re progressing, and be able to tailor your approach to best meet your needs. With regular practice it can bring flexibility, strength, and focus and can also improve your mental state, giving you increased focus and clarity.

What Is Meditation? (Definition, History, Types, and Styles)

Chakra Stones & Crystals: Types, Meaning and Use

10 Tips for Harnessing the Mental Health Benefits of Yoga

Finding the Best Time to Meditate: Tips and Advice on When to Sit

Purusharthas: The Four Goals of Life

Trimurti: The Hindu Trinity of Brahma Vishnu Shiva

Brahman: Definition, Meaning, and Philosophy

Yoga Nidra: Meaning, Benefits, Videos and Tips

Remove Ads with a

Premium Membership

Explore More

Yoga tips advice articles practices basics techniques.

The Robotic Evolution of Yoga

Tips To Dress Comfortably While Practicing Yoga

The Best 7 Yoga Poses To Strengthen Your Forearm

How to Choose a Yoga Teacher Training Program

How to Live a Yogic Lifestyle

Practicing Yoga on Carpet: Pros, Cons and Top Tips

Remembering TKV Desikachar 1938-2016

13 Key Tips for Creating a Successful Yoga Lifestyle

13 Grounding Yoga Poses to Strengthen the Earth Element

24 responses to “ashtanga yoga: definition, principles, practices & history”.

I’m not that much of an internet reader to be honest but your blogs really nice, keep it up! I’ll go ahead and bookmark your website to come back and read more about Ashtanga and the other styles and practices of yoga.

Thank you so much harika! We really loved reading this article. My interest in learning this method took me to various different committed teachers until I found Ulu yoga who are totally devoted to Ashtanga. They were like a breath of fresh air and are an expert skilled teaching team with emense wisdom that has clearly developed along with the method to now be able to offer well balanced up to date teachings

Great work!

Ashtanga Yoga originated in India from the teachings of a sage named Patanjali and continues to be practiced today. It evolved out of the Hatha Yoga tradition, which emphasizes proper breathing and body alignment. Ashtanga yoga is named after its founder, Sri K. Pattabhi Jois, who is widely revered for his knowledge of the human body and his ability to teach yoga to a wide range of abilities. Though Pattabhi Jois was exceptionally gifted as an instructor, he emphasized the necessity of teachers having the proper body alignment and breath control to properly teach this discipline.

Thanks. I was supposed to buy a book to know about Ashtanga yoga theoretically which costs around $25 & somehow i found it here 😇😇😇.

Thank you so much for sharing this information. This is a fantastic resource on what Ashtanga means, and why it’s so popular. I have recently started practicing Ashtanga Yoga and am loving it. I would like to know more about its history and principles.

Ashthanga Yoga is blessed by our tamil sithar Ayya Thirumoolar in his book Thirumandhiram, and not by somebody like T. Krishnamacharya as is told, The detailed verses for this Yoga is there in Thirumanthiram written by Thirumoolar some 3000 years back.

This is an amazing resource for anyone interested in learning more about Ashtanga Yoga. It has some good information regarding its history and principles. However, there are some inaccuracies. For example, it says that ‘Vinyasa’ is another form of Ashtanga. Actually, Vinyasa means flow. So, they are two different things.

I have always wanted to learn more about Ashtanga Yoga but didn’t know where to begin. Now I feel like I have a good understanding of what it entails.

I have been practicing Ashtanga Yoga since last 5 years. I am very much impressed by the information provided here. Thank You so much for sharing this wonderful knowledge.

Loved reading this blog. Simply written and it hit the nail on the head for me as l am in YTT.

I am definitely hooked fo years after this one.

You have done a wonderful job explaining what Ashtanga is. You have given us a clear picture of what Ashtanga Yoga means and the principles behind it.

This article is very well written and explains the history of Ashtanga Yoga in detail. I have been practicing Ashtanga Yoga since 2009 and find it extremely beneficial.

The information provided here was detailed and well-structured, providing me with even more clarity on t Ashtanga Yoga! Thanks for sharing!

This is a great article about Ashtanga Yoga. It was very informative and gave me some insight into the history of this practice. I found the information about the principles to be especially helpful for me as a beginner. Thanks for taking the time to write such a comprehensive guide – it’s exactly what I needed!

I love the way Ashtanga Yoga challenges my body and mind. It’s a great way to really take my practice to the next level

If you know anything about India and it’s culture, you’d know that no indian woman would let her teacher touch her like Jois was touching when he was doing adjusting. it seems that Jois managed to “sell” Athtanga only to naïve westerners that were willing to listing with very little critical thinking.

I’ve been practicing yoga for years, but I’ve never tried Ashtanga Yoga. This article convinced me to give it a go. I’m intrigued by the synchronized breath and movement and the challenge of the primary series.

It’s helpful to know the differences between Ashtanga Yoga and other types of yoga. Thank you for providing such a clear and concise guide.

This article has been a great resource for me to understand the history and philosophy behind Ashtanga Yoga

I found it fascinating to learn about the history and philosophy behind Ashtanga yoga. I was surprised to learn that Ashtanga yoga is actually a relatively modern form of yoga, having only been developed in the last century.

The idea of “vinyasa” – linking breath with movement – is emphasized in Ashtanga yoga. I am curious about how this specific breathing technique enhances the practice.

I can see why Ashtanga would be great for athletes looking for a good workout. It sounds like a perfect combination of physical intensity and mindfulness.

A six-days-per-week routine? That’s some serious commitment!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Save my name, email, and website in this browser for the next time I comment.

• LIVE Courses
• Self-Paced Courses
• Chat on the Mat
• Health & Wellness

Taking Control of Your PCOD/PCOS with Vaidya Shweta Labde 

Unravelling the Tangled Threads of Constipation: An Ayurvedic Perspective

Deciphering Constipation: Ayurvedic Insights for Optimal Well-being

Aham Brahmāsmi

Winter Wonder Spices: A Chat on the Mat with Dr. Shweta Labde

From Innocence to Innocence – No Goals Attached

Self Reflection – The How and Why

Benefits of Meditation (Meditation Advantages on Health)

Vedic Meditation: How This Ancient Tradition Works

Full Moon Meditation: Benefits, How to Do?

30+ Delicious and Healthier Homemade Recipes for Kids

International Yoga Day 2024: History, Importance, Theme, and More

Compilation of Researches: Yoga intervention for a Healthy Gut-Brain Axis

Does Mindful Living Reduce the Risk of Developing Depression and Anxiety Postmenopause?

Mind-Body Relationship (Connection): Benefits and How to Strengthen It?

• Spirituality
• Yoga Asanas

Full History of Yoga (Origin, Evolution, Development With Timeline)

Yoga, a word that resonates with serenity, balance, and well-being, finds its origins in the mystical land of ancient India. It is a practice that has not only withstood the test of time but has also evolved and flourished, spreading its wisdom far beyond its birthplace.

Here, we will know about the history of yoga, rewinding back thousands of years to discover yoga in ancient India to modern times. We will unravel the threads of knowledge woven by ancient yoga gurus and philosophers, exploring the sacred texts that laid the foundation of yoga. 

From the Vedas and Upanishads to the profound insights of Patanjali’s Yoga Sutras , we will dive deep into the wisdom and teachings that have shaped yoga into what it is today. So, let’s get started and know everything about the history, origin, development, and evolution of yoga. 

What is Yoga?

Yoga is a holistic practice that originated in ancient India and encompasses physical, mental, and spiritual aspects. It is a systematic approach to achieving harmony and balance within oneself and with the surrounding world. 

While commonly known for its physical postures, yoga extends beyond just the physical aspect and includes breathing techniques, meditation , ethical principles, and self-awareness practices.

At its core, yoga aims to unite the body, mind, and spirit, promoting overall well-being and self-realization. It provides a pathway to self-discovery, inner peace, and a deeper understanding of oneself and the interconnectedness of all things.

Meaning of Yoga Word

The word “yoga” is derived from the Sanskrit root “yuj,” which means “to join” or “to unite.” It signifies the union of the individual consciousness with the universal consciousness, often referred to as self-realization or enlightenment.

Suggested Reading:  Different Definitions of Yoga (From 15+ Scriptures & Roots of Yoga)

Objective of Yoga in Modern Times

In modern times, yoga has gained immense popularity and has become a significant practice worldwide. Here are some of the primary reasons behind its popularity:

1. Physical and Mental Well-being: 

One of the key reasons for the popularity of yoga is its holistic approach to health and well-being. Yoga offers a wide range of physical benefits, such as improved flexibility, strength, and posture. 

It also promotes mental well-being by reducing stress, anxiety , and depression . As people strive for a healthier and more balanced lifestyle, yoga has become a go-to practice.

2. Stress Reduction and Mindfulness:  

In today’s fast-paced and stressful world, people are turning to yoga as a means to find inner peace and reduce stress. 

The combination of physical postures, breath control, and meditation in yoga helps individuals cultivate mindfulness, increase self-awareness, and manage their emotions effectively.

3. Fitness and Weight Loss: 

Yoga is recognized as an effective form of exercise that promotes overall fitness. Many yoga styles, such as Power Yoga and Vinyasa Yoga , offer dynamic and challenging sequences that help individuals burn calories, build muscle tone, and improve cardiovascular health. Yoga has also been embraced as a supportive practice for weight loss and body toning.

4. Cultural Appreciation and Connection: 

Yoga has deep roots in Indian culture and philosophy. As people embrace yoga, they also develop an appreciation for the rich heritage and traditions associated with it. 

Practicing yoga provides an opportunity for individuals to connect with ancient wisdom, spirituality , and a sense of belonging to a global community of yoga practitioners.

5. Accessibility and Inclusivity: 

Yoga is known for its inclusive nature, welcoming people of all ages, body types, and fitness levels. It doesn’t require expensive equipment or specialized training, making it accessible to a wide range of individuals. 

This inclusivity has contributed to its popularity and allowed more people to experience its benefits.

6. Integration into Mainstream Culture: 

Yoga has permeated various aspects of modern culture, including fitness centers, wellness retreats, schools, workplaces, and even popular media.

It is often incorporated into wellness programs, offered as a form of therapy, and integrated into complementary medicine practices. The integration of yoga into mainstream culture has further fueled its popularity.

Must Read: Who is Adiyogi? The First Yogi and Source of Yoga

The Origin of Yoga

Yoga’s origin is deeply rooted in the cultural and spiritual heritage of ancient India. It developed over thousands of years through the contributions of various sages, teachers, and philosophical traditions. 

The origin of yoga in India reflects its deep connection to the spiritual and philosophical traditions of ancient times. It evolved as a means for individuals to attain self-realization, inner harmony, and spiritual growth. 

Today, yoga has spread globally and is practiced by millions of people, embracing its physical, mental, and spiritual dimensions as a path to well-being and self-discovery.

History of Yoga in India (And Its Development)

Let’s know about the Indian history of yoga in depth:

1. Indus Valley Civilization: 

The Indus Valley Civilization, which thrived around 3000 to 1500 BCE in what is now modern-day Pakistan and northwestern India, provides some of the earliest archaeological evidence of yogic practices. 

Seals and artifacts discovered from this civilization depict figures in yogic-like postures, suggesting the existence of early forms of yoga.

2. Vedic Period:  

The Vedic period, spanning from around 1500 to 500 BCE, marked the emergence of the Vedas, the oldest sacred texts of Hinduism. 

The Vedas contain hymns, rituals, and philosophical teachings, which laid the foundation for the philosophical aspects of yoga. Elements of yoga, such as breath control (pranayama) and meditation (dhyana), can be found in the Vedic texts.

3. Upanishads and Yoga Philosophy: 

The Upanishads, a collection of ancient philosophical texts, further expanded the understanding of yoga. These texts explored concepts such as the nature of the self (Atman) and the ultimate reality (Brahman) and emphasized the importance of self-realization and spiritual liberation through various practices, including meditation and self-discipline.

4. Bhagavad Gita : 

The Bhagavad Gita, a revered Hindu scripture, contains a dialogue between Prince Arjuna and Lord Krishna, where yoga is presented as a path to spiritual enlightenment and self-realization. 

The Gita explains different paths of yoga, including Karma Yoga (the path of selfless action), Bhakti Yoga (the path of devotion), and Jnana Yoga (the path of knowledge).

5. Patanjali’s Yoga Sutras :

In the 2nd century BCE, the sage Patanjali compiled the Yoga Sutras, which provided a systematic and comprehensive framework for the philosophy and practices of yoga. 

The Yoga Sutras outlined the eight limbs of yoga (Ashtanga Yoga), including ethical principles, physical postures, breath control, and meditation, guiding practitioners on the path of self-realization.

6. The Hatha Yoga Pradipika: 

The Hatha Yoga Pradipika is a medieval text attributed to Swami Svatmarama, which focuses on Hatha Yoga practices. It covers various asanas (physical postures), pranayama (breath control), mudras (gestures), and bandhas (energy locks), providing guidance for achieving physical purification and spiritual awakening.

7. The Shiva Samhita: 

The Shiva Samhita is a classical text that emphasizes the teachings of Lord Shiva on yoga and spiritual practices. It delves into the concepts of Kundalini, the chakras (energy centers), and the techniques for awakening and controlling the vital energy within the body.

8. Yogic Schools and Traditions: 

Over time, various schools and traditions of yoga emerged, each with its own practices, philosophies, and goals. These include: 

• Kundalini Yoga
• Bhakti Yoga
• Jnana Yoga 

Each tradition emphasizes different aspects of yoga, such as physical postures, breath control, meditation, devotion, or knowledge.

9. Krishnamacharya:

Krishnamacharya, also known as Sri Tirumalai Krishnamacharya , was a highly influential figure in the field of yoga. He is often referred to as the “father of modern yoga” due to his significant contributions to reviving and popularizing yoga in the 20th century. 

Krishnamacharya’s teachings and innovations have had a profound impact on the practice and understanding of yoga worldwide. 

One of Krishnamacharya’s key roles was as a teacher and mentor. He had a deep knowledge of yoga philosophy, scriptures, and therapeutic practices. He tailored his teachings to his students’ individual needs and capabilities, emphasizing the importance of a personalized approach to yoga practice. 

This approach laid the foundation for what is now known as “Viniyoga,” a method of adapting yoga to the unique requirements of each practitioner.

Krishnamacharya’s teachings attracted a diverse range of students, including some who would go on to become influential yoga teachers themselves. Notably, he taught B.K.S. Iyengar, Pattabhi Jois, and his son T.K.V. Desikachar, who played instrumental roles in spreading Krishnamacharya’s teachings to the world. Through his students, Krishnamacharya’s legacy continued to flourish, shaping various styles and lineages of yoga.

Also read: 18 Life-Changing Bhagavad Gita Shlokas (Verses) With Meaning and Lessons

10. Other Influential Figures: 

Other influential yoga figures include Paramahansa Yogananda , BKS Iyengar, Pattabhi Jois, and T.K.V. Desikachar.

Paramahansa Yogananda was a spiritual teacher and author who introduced the teachings of yoga and meditation to the West. His book, “Autobiography of a Yogi,” became a seminal work on yoga philosophy and spirituality. 

B.K.S. Iyengar developed Iyengar Yoga, a style known for its emphasis on precise alignment and the use of props to support the practice. His teachings have had a profound impact on the therapeutic applications of yoga. 

Pattabhi Jois popularized Ashtanga Yoga, a dynamic and physically demanding practice that follows a specific sequence of postures.

T.K.V. Desikachar played a crucial role in spreading his father’s teachings, particularly through the development of Viniyoga, a personalized and adaptable approach to yoga. 

11. Modern Yoga Practices and Adaptations:

Integration into Mainstream Culture : In recent decades, yoga has become increasingly integrated into mainstream culture, with yoga studios, classes, and workshops widely available.

Diversification of Yoga Styles : Various yoga styles have emerged to cater to different preferences and needs. These include Vinyasa Yoga , Power Yoga, Kundalini Yoga, Yin Yoga, and more.

Scientific Research and Health Benefit s: Modern scientific research has shed light on the health benefits of yoga, leading to its integration into healthcare settings, wellness programs, and therapeutic practices.

History of Yoga: Timeline

Here’s a timeline highlighting the major periods and developments in the history of yoga:

Philosophical and Spiritual Roots of Yoga

The philosophical and spiritual roots of yoga delve deep into ancient Indian wisdom and offer profound insights into the nature of the mind, body, and consciousness. 

Patanjali’s Yoga Sutras, in particular, provide a comprehensive framework for understanding and practicing yoga. 

Yoga, in its essence, goes beyond physical postures and exercises. It encompasses a holistic approach to life that integrates the physical, mental, and spiritual aspects of an individual. The origin of yoga can be traced back to Patanjali , an ancient sage who compiled the Yoga Sutras.

The Yoga Sutras of Patanjali is a foundational text that outlines the philosophy and practices of classical yoga. It consists of 196 aphorisms (sutras) divided into four chapters (padas), providing a systematic guide for the journey of self-realization.

Patanjali’s Yoga Sutras offer insights into the nature of the mind (chitta) and its fluctuations (vrittis), identifying them as the cause of suffering and discontent. The sutras propose the practice of yoga as a means to attain a state of inner stillness and liberation from these mental fluctuations.

Eight Limbs of Yoga

The Yoga Sutras describe the eight limbs of yoga (Ashtanga Yoga), which form a comprehensive path towards self-realization.

• Yamas : Ethical principles and restraints towards oneself and others.
• Niyamas : Personal observances and disciplines.
• Asanas : Physical postures to cultivate strength, flexibility, and balance.
• Pranayama : Breath control techniques to regulate and expand vital energy.
• Pratyahara : Withdrawal of the senses from external distractions.
• Dharana : Concentration and focus on a single point or object.
• Dhyana : Meditation, the continuous flow of awareness.
• Samadhi : State of oneness, ultimate absorption, and realization of the self.

Yoga’s Journey to the West

Yoga spread from India to plenty of other countries and gained popularity outside of its traditional roots in India. This phenomenon began in the late 19th and early 20th centuries and gained momentum in the following decades. 

1. Swami Vivekananda’s Influence

One of the earliest figures to introduce yoga to the Western world was Swami Vivekananda, an Indian spiritual leader. He delivered a series of lectures on yoga and Hindu philosophy at the World Parliament of Religions in Chicago in 1893. His teachings created a significant impact and generated interest in yoga as a spiritual and philosophical practice.

2. Theosophical Society and Madame Blavatsky

The Theosophical Society, founded in the late 19th century, played a crucial role in promoting Eastern philosophies and spiritual practices in the West. Figures like Helena Petrovna Blavatsky and Annie Besant popularized yoga and its concepts through their writings and lectures.

3. Early Yoga Pioneers

Several pioneers helped establish yoga in the West during the early 20th century. Notable figures include Paramahansa Yogananda, who introduced Kriya Yoga through his book “Autobiography of a Yogi,” and Sri Tirumalai Krishnamacharya, who taught yoga in India and later influenced renowned Western yoga teachers.

4. Yoga’s Integration with Physical Fitness 

In the mid-20th century, yoga started to become associated with physical fitness and health benefits. Influential figures like Indra Devi, Krishnamacharya and his disciples B.K.S. Iyengar, and Pattabhi Jois introduced more forms of yoga.

5. Popularization in Pop Culture and Media

Yoga gained further visibility through popular culture, films, and media representations. The Beatles’ visit to an ashram in India in 1968 drew attention to transcendental meditation and yoga. Numerous books, magazines, and television shows began featuring yoga, leading to a broader audience.

6. Yoga Studios and Teachers

In the late 20th century, dedicated yoga studios and teachers started emerging in the West. Teachers like Bikram Choudhury, Rodney Yee, and Shiva Rea gained popularity and attracted a significant following. 

Different yoga styles and approaches became accessible to people seeking physical, mental , and spiritual well-being.

7. Global Yoga Boom

In recent decades, yoga has experienced an unprecedented surge in popularity and acceptance worldwide. Yoga festivals, retreats, teacher training programs, and online yoga platforms have contributed to its widespread reach. Today, yoga is practiced by millions of people globally and has become an integral part of wellness culture.

Also read: Who is Yogi and Who is Yogini? Differences & Meaning

Join the online yoga courses by hellomyyoga

FAQs Related to History and Development of Yoga

Yoga has evolved over thousands of years through the contributions of various sages, teachers, and philosophical traditions in India. It is difficult to attribute the founder of yoga to a single individual, as it developed organically and was passed down through generations.  However, there are several influential figures who played significant roles in its evolution, including:  – Patanjali – Sage Vyasa – Swami Vivekananda – Paramahansa Yogananda – Tirumalai Krishnamacharya – B.K.S. Iyengar – Pattabhi Jois – T.K.V. Desikachar – Sivananda Saraswati

Yoga originated in ancient India, with its roots dating back thousands of years. It developed as a holistic practice within the cultural, spiritual, and philosophical traditions of the Indian civilization.

Yoga is believed to have originated around 5,000 to 6,000 years ago. The earliest mentions of yoga can be found in ancient texts such as the Rigveda, which dates back over 3,500 years.

The ancient texts that provide insights into yoga include the Vedas, Upanishads, Bhagavad Gita, and Yoga Sutras of Patanjali. These texts explore various aspects of yoga, its philosophy, practices, and spiritual principles.

Yoga has evolved and adapted to different periods and cultures. It has experienced developments and refinements through the contributions of various schools, teachers, and practitioners. While preserving its core principles, different styles and approaches of yoga have emerged, catering to diverse needs and preferences.

LEAVE A REPLY Cancel reply

Save my name, email, and website in this browser for the next time I comment.

Your Privacy Matters to Us. Stay Connected With Confidence!

Send periodic newsletters to our opt-in subscribers' group.

Regularly check inactive and invalid email addresses and remove them from the active list.

Share only important announcements related to hellomyyoga.

We respect privacy. We never share your email database with anyone.

hellomyyoga® aspires to be a reflection of what Yoga has always been- purposeful, transformational, authentic and so much more.

Important Links

• Privacy Policy
• Terms & Conditions
• Yogi Support Centre
• Hellomyyoga Blog
• Content Integrity Policy
• Cookie Policy
• Regd. Address:
• Manasmug Pvt. Ltd, Shop No.12, Rk Puram Sector 4, New Delhi - 110022
• +91 8938888444
• [email protected]

• Weight Loss
• Mental Health
• Relationships
• Find a solution for...
• Meditation – Overview
• Happiness Program
• Happiness Program for Youth
• Sahaj Samadhi Dhyana Yoga
• Online Meditation and Breath Workshop
• Advanced Meditation Program
• Dynamism for Self & Nation (DSN)
• Blessings Program
• Sudarshan Kriya Follow-Ups
• Volunteer Training Program
• Teacher Training Program
• Children and Teens – Overview
• Utkarsha Yoga
• Medha Yoga Level 1
• Medha Yoga Level 2
• Intuition Process
• Know Your Child Workshop
• Know Your Teen Workshop
• Corporate Programs
• Workshop to Get Rid of Anxiety & Sleep Disorder
• The Art Of Living Programs For Schools
• Sri Sri Sanskar Kendra
• Yoga – Overview
• Sri Sri Yoga Classes (Level 1)
• Sri Sri Yoga Deep Dive (Level 2)
• Yoga Teacher Training
• Sri Sri Yoga Retreats
• SpineCare Yoga and Posture Program
• The Art of Living Programs for Schools
• Karma Yoga (YLTP)
• Wisdom – Overview
• Events – Overview
• World Culture Festival
• Maha Shivratri
• International Women’s Conference
• World Forum for Ethics in Business
• Global Leadership Forum
• Guinness World Records Events
• Social Impact – Overview
• Rural Development
• Organic Farming
• Environment care
• Women Empowerment
• Disaster Relief
• Prison Program
• Water Conservation
• River Symposium
• Social Impact
• The Art of Living
• About Gurudev
• Sudarshan Kriya

A brief history of yoga: Through the ages

Wherever you go today, you hear people talking about the multiple benefits of  yoga  and attesting to its indispensability in daily life. It is no surprise, considering the significance of  yoga  in the resolution of physical and mental problems all over the world today.  When you hear the word  ‘yoga’ , chances are that an image of people twisting in, seemingly, impossible poses may pop into your head. Perhaps you never dreamt that any non-acrobat could bend and twist like that!

While  yoga asanas   are immensely effective and helpful, yoga is more than the  asanas  or poses it is known for today. It is, also, not just a passing modern fad that evolved over the last few decades. The fact is that it dates back as far as a few millenniums! Yes, incredible as it may sound, yoga goes way back to BC times. So, it is no wonder that so many around the world are attracted to such a time-tested practice.

But, let’s start at the beginning with the very meaning of  yoga . What is  yoga?  What do we mean when we say it is more than  asanas?  And from when has it been practiced?

What is  yoga?

The word  yoga  was derived from the Sanskrit word  yuj  which means ‘to join’ or ‘to unite’. This union is not, merely, about your nose touching your knees as you bend to touch your toes! The  union  referred to is that of your mind with your body. You integrating with your surroundings and nature. And, finally, your individual consciousness with the universal consciousness.

Lord Shiva is considered to be the first yogi; it is believed that He disseminated his knowledge and learning to seven learned men known as the Saptarishis. They, in turn, spread this knowledge in seven different directions covering diverse regions – knowledge that humans can evolve beyond their physical limitations.

We can understand more about this once we understand how the practice of  yoga  came about. When did it start, and by whom? Let’s delve into the history of  yoga .

History of yoga

I. pre-vedic and vedic period.

In the hierarchy of  Vedic  knowledge, there are four  Vedas  –  Rigveda, Samveda, Yajurveda and Atharvaveda . These are followed by four  Upavedas  or sub- Vedas  –  Ayurveda, Arthaveda, Dhanurveda,  and  Gandharvaveda . Further down the line are six  upangas  or components –  Shiksha, Kalpa, Vyakarana, Nirukta, Chandas , and  Jyotisha . These are further classified into six sub-components –  Nyaya, Vaiseshika, Sankhya, Mimansa, Vedanta , and  Yoga .

The earliest recorded mention of the word ‘ yoga ’ is in the ancient Indian text, the  Rig Veda  – this body of knowledge dates back to around 1500 BC! In the  Atharva Veda , again (dating to 1200-1000 BC), there is a mention of the importance of the   control of breath. It is difficult to pinpoint exact dates because in the beginning, the  Vedas  were, only, orally passed on from one generation to another. Written records came much later.

However, even before this, in the Indus-Saraswati civilization (dating to 2700 BC),     several seals and fossils have been found, with figures performing  Yoga Sadhana . This suggests that  yoga  was known and practiced even in those early stages of civilization.

II. Pre-classical period

The  Upanishads  took birth in this era. They explain the meaning hidden in the Vedas, elaborating on the workings of the mind and spirit through personal teachings. They espouse meditation and mantra recitation towards the ultimate goal of attaining enlightenment. Out of the 108  Upanishads , there are 20  yoga Upanishads . These talk about different yogic techniques, like  pranayama   (breathing exercise)  and  pratyahara  (withdrawal of the senses), breathing exercises, sound, and meditation.

III. Classical period (500 BC to 800 AD)

A) Lord  Mahavira  and Lord  Buddha’s  teachings formed the early basis for  Yoga Sadhana . While Lord  Mahavira  spoke of attaining salvation and freedom through meditation, Lord  Buddha  spoke of specific postures and meditation to attain enlightenment.

B) The  Bhagavad Gita  also came into existence in this period. This text is a dialogue between Lord  Krishna  (universal consciousness) and Prince  Arjuna  (human consciousness). Here, the Lord explains the concepts of  Dharma, Karma yoga   (generous actions), Bhakti yoga (dedicated and caring actions)  and  Jnana yoga (knowledge) .

In the  Bhagavad Gita , Lord  Krishna  says,  “Samatvam Yoga Uchyate” – equanimity in  the mind is a sign of  yoga .  Yoga  is that ability to remain centered in adverse situations. Whatever takes us back to our original, joyous and harmonious nature is  yoga .

C) Some verses of the Mahabharata dating to 300-200 BC also mention terms described by Sage  Patanjali , such as  vichara  (subtle reflection), and  viveka  (discrimination). Some of the goals of  yoga  are described as the separation of self from matter, perceiving  Brahman  everywhere, entering into the  Brahman  state and uniting the individual  atman  with the universal  Brahman .

D)  Maharshi Patanjali , considered the Father of  Yoga , was the first one to systematize the practices of  yoga  in, what is believed to be, the second century BC. Through his  Yoga Sutras , he disseminated the meaning of  yoga , and the knowledge it has to offer. This yoga was called  Raja yoga . He formulated the  Astanga yoga  or the eight limbs of  yoga , which included  yamas ,  niyamas , asanas, pranayama, pratyahara,  dharana ,  dhyan , and samadhi.

• Karma yoga – the path of action or activity
• Bhakti yoga – the path of devotion
• Jnana yoga – the path of inquiry
• Raja yoga – the path of introspection
• Hatha yoga – the path of balancing the physical, mental and pranic layer in the body

Elements of  Patanjali’s Yoga Sutras  were used as part of the finger movements in  nata  dances. These were later incorporated in martial arts.

Commentaries on the  Yoga Sutras  by Veda  Vyasa  were also written at this time. Here, he has

explained the relationship between the yoga school of philosophy and the  Samkhya  philosophy, one of the six systems of Indian philosophy.

This period emphasized the importance of the mind in  yoga .

IV. Post-classical period

In this era, many sages and philosophers such as  Adi Shankaracharya  contributed to the development and continuation of  Raja Yoga  and  Jnana yoga , adopting and building upon the teachings and techniques of  yoga . With his teachings, and yogic rituals, like the  Jnana Yoga , one can achieve  Nirvana  or liberation. Additionally, meditation was also considered vital to help clear the mind.

Tulsidasa  and  Purandaradasa  also contributed to the science of yoga.  Hatha yoga  was popularized in this period. Most of the  asanas  that we practice today are part of  Hatha yoga .

V. Modern Period (1700 AD to 1900 AD)

Swami Vivekananda  was largely responsible for the spread of yoga to western societies.

Here, there was much focus on physical well-being.  Raja yoga  was further developed   by  Ramana Maharshi, Ramakrishna Paramahansa, BKS Iyengar, K Pattabhi Jois, Paramhansa Yogananda, and Vivekananda .  Yoga  spread to the West in the mid-nineteenth century.  Vedanta, Bhakti and Hatha yoga  flourished at this time.

Such was the long and illustrious journey that  yoga  undertook to reach the 21st century! It has had various contributors and undergone many changes. Despite all this, the essence of yoga remains becoming one with your  self , spirit and the world around you.

Ancient vs modern perspective

In olden times, people lived lives that were intertwined with nature. They were in their natural state and evolved in that state. There was an understanding of the symbiotic relationship between the body and the mind. That only when both are in communion are bends and twists possible. To achieve this, control of breath and self-realization are important.

The idea of using  yoga  for treatment of diseases, physical fitness and to achieve freedom from stress is a modern, and rather, superficial perspective. In ancient times,  yoga  was not just a means to remove diseases. For instance, the emphasis on hygiene and cleanliness was present in ancient times as well. But, this did not refer to only brushing, washing and general morning ablutions. It included keeping your mind, and by extension, your thought process also, pure and clean. In other words, it led to all-round wellness.

Like a flower bud, human life has the potential to blossom fully. Blossoming of human potential to fullness is yoga. ~ Gurudev Sri Sri Ravi Shankar

Helping man to flourish completely is  yoga . Helping the individual potential to blossom to its fullest is  yoga . For this, all aspects of the individual – physical, mental, spiritual, intellectual, and emotional aspects have to be addressed. Just treating the body would be a symptomatic approach that will, eventually, lead to other problems not far down the road to recovery.

Become a registered yoga teacher

200h yoga teacher training.

Online: May 27 - Jun 30, In-Person: Jul 7 - Jul 14

More than asanas

Today, our exposure to  yoga  is largely restricted to  yoga asanas . This is why we associate  yoga  with flexibility and fitness.

Remember that people were sitting on the floor in  yoga asanas  as a matter of daily life. Today, we need to work our way into a  padmasana  or lotus pose! Correct posture and meditative state were a way of life that modern living has deprived us of. That is why poses are so popular today. But, now you know that  yoga  was not meant to be  asanas  in isolation.

Asanas  are, undoubtedly, a very essential step in the process of overall enlightenment. However, they are not the be all and end all of all that  yoga  stands for.  Asanas  are simply, ONE of the eight limbs of  yoga . They are a necessary part of the preparatory process to enable the body to enter a meditative state and sustain higher levels of energy.

Yoga  helps you realize that you are one with the universe around you i.e. your existence is not separate from the world around you. Once you attain this state of awareness, you will be liberated from the sufferings of the world, and achieve a control over your body, mind, spirit, and even, your destiny. This path to self-realization and actualization is the true aim of  yoga .

This profound spiritual meaning of  yoga  is now being recognized globally as the United Nations has named June 21st as International  Yoga  Day – a day to assign this ancient practice its rightful place as a way of life that engenders peace, harmony and universal integration.

(Based on inputs from Meena Waghray, faculty, Art of Living)

You may like:

What is guru parampara: history, significance & more.

What is Hatha Yoga?

Vasant Panchami: Amazing facts & stories about the significance of this festival

Yoga Makes Menstrual Cramps History!

Swastika: The 5,000-year-old History of Swastika an Indian symbol

A die-hard fan of the epic Mahabharata? These facts will stun you

Beginner (in person)

Beginner (online)

Children and Teens

A Brief history of yoga

Discovering Inner Harmony Through Body Awareness Meditation 

Guided Meditation To Relax Through Powerful Breathing

How to guide our children through the stressful exam period?

Teach Yoga in English

An all-round continuing education programme to confidently teach yoga in English and build your international teaching career .

Join the waitlist and get $350 off!

An all-round continuing education  programme  to  confidently teach  yoga in English and  build your international teaching career .

Join the waitlist and get $350 off !

Imagine your ideal yoga teacher career…

Would you....

…  teach in foreign countries ,  travel the world and explore new cultures?

… build a business to offer your own courses, or mentoring and coaching programmes?

… start your own membership platform, build a community, and gain time and economical freedom ? 

… connect and collaborate, (co-)host retreats , training , and workshops worldwide? 

Whatever your vision is, chances are that you first need to improve your English language and teaching skills so that you can break free from self-doubt and finally feel empowered to share your passion for yoga with the world!

When you teach yoga or speak in English, you may not entirely feel yourself.

It can be that you:

• Lack the vocabulary to express yourself appropriately and authentically.
• Feel intimidated by others and fear they’ll judge you on your accent and pronunciation.
• Compare yourself to other teachers which makes you feel unworthy.
• Doubt your skills , knowledge, and experience are enough to teach yoga.
• Worry your cues and sequences are ineffective and uninspiring for your students.

There are many different reasons for feelings this way, but you don’t want to postpone your teaching dreams any longer. 

You’re ready to overcome the obstacles that stop you from pursuing your ideal career and do the work to become a confident international yoga teacher!

1.5 billion people speak English as a first or foreign language!

By teaching yoga in english, the sky is your limit.

Learn English for yoga and build a sustainable teaching career!

The challenges you experience learning to teach yoga in English are unique. YTT and general language classes don’t provide you with the tools and language training you need.  

Instead of studying lists of words you won’t use in your job, proving your level in an exam, wasting time using Google Translate, and figuring it all out by yourself, it’s time for a different approach !

To teach yoga in English authentically and pursue the career you dream of, you need to receive support to:

• Uncover your learning style and find studying techniques that truly work for you.
• Define your teaching voice so that you can focus on learning the vocabulary that matches your personality.
• Break free from fear and embarrassment speaking and teaching in English.
• Start teaching to improve your skills and techniques and embody your voice.
• Receive detailed, constructive feedback to make progress fast.
• Be part of a community on a similar journey that inspires you and holds you accountable.

How would the skill to teach yoga in English positively change your life?

We asked our students and this is what they said … 

An all-round 6 month continuing education programme to confidently teach yoga in English and build your international teaching career .

What you'll learn:

Module 1: Embody your role as a yoga teacher

• Uncover your teacher personality and teaching style • Understand your role as a teacher and become clear on your purpose in the field of yoga • Highlight your values to set clear boundaries for you and your students • Define your skills and knowledge to set clear goals to pursue your ideal teaching career

Module 2: Find your voice in English

• Gain confidence speaking and let go of embarrassment about your accent and pronunciation. • Overcome your fear of teaching or speaking in front of a class , and no longer doubt your communication skills. • Learn the importance of communication and word choice so that you can teach more accessibly and inclusively . • Define your teaching style and learn what language you need to study to match your personality .

Module 3: Build your vocabulary

• Expand your personal teaching vocabulary including asana names, body parts, language for direction and movement, metaphors and expressions. • Find memorisation techniques that match your learning style and help you absorb and remember new vocabulary . • Define your teaching style and choose the right vocabulary in the right contexts for the purpose of each class or service you offer. • Discover new words and practise using them accurately to finally expand your vocabulary bank.

Module 4: Cue with confidence

• Embrace your teacher identity , respect your values, and guide your students with compassion. • Learn how to form instructional sentences that are easy to understand for your students and easy to remember for you. • Find out how to choose your words wisely; unlearn using filler words and preparational cues to cue effectively and accessibly . • Start using advanced teaching vocabulary to meet your students where they’re at.

Module 5: Write and design (themed) asana sequences

• Learn how to create and use asana blocks that feel logical and intuitive . • Write and design quality sequences that your students love and want to come back to. • Build your own sequencing bank and learn how to reuse them without feeling repetitive. • Find out how to add themes and use your creativity to offer a well-rounded practice. • Learn to read the room and gain the skill to adapt your sequences on the spot.

Module 6: Create a safe and inclusive class environment

• Study connotations, words and phrases in context and gain awareness of linguistic and cultural barriers . • Learn how to adapt your language to create a safe and inclusive environment . • Practice reading bodies online to recognise student’s needs. • Find out how to offer props including belts, blocks, bolsters, chairs, and the wall to have your students experience asanas the way that best suits their body. • Practise teaching variations , offering hands-on and verbal suggestions to teach with a more personal approach.

Module 7: Lay the foundation of your international career

• Dive into the business of yoga; find our purpose and create your business plan . • Receive a step-by-step process to establish your brand , including your website and social media . • Feel ready to enter the world of teaching yoga internationally to no longer miss out on job and collaboration opportunities online or abroad. • Take the next step and become a productive yogipreneur who can create services like retreats , workshops and events .

Schedule notes:

• Live access to the teaching practices, asana labs, conversation classes, co-working and Q&As are spread over six months.
• Can’t make it to all the live sessions? Everything will be recorded and uploaded to our online learning platform. This way you can catch up when it suits you.
• You have life-time access so you can re-watch and revise whenever you like too!
• Finish your assignments in your own time . It’s not necessary to deliver your coursework within the six month period of our live sessions.

What you’ll get:

This is the missing piece of your yoga teacher skill set!

Thorough Course Curriculum

Pre-recorded training modules

Workbooks, Resources & Journal prompts​

Speaking Practice​ & Personal Feedback​

Teaching Practices & Personal Feedback​

Weekly Community Meetings

Continuing Education Hours

Added value:

Learning a language is extremely personal. Everyone joins the course coming from a different background, having different types of experiences. After registration you’ll be invited to meet Annie on Zoom to speak about your goals. We’ll go through the programme details so that we can make your learning journey personalised and focused on your objectives. In this meeting you’ll also test your speaking skills. Based on your speaking evaluation, you’ll practise your points of improvement during our weekly meet-ups.

(Value: $155)

Reflection is key when learning something new. Only when you take note of your improvements can you measure how much progress you’ve really made. After the course, you’ll be invited to meet Annie for a private follow-up session on Zoom to reflect on what you’ve learned during the course, receive feedback on your progress, find out which elements still need a little attention, and discuss the next steps on your career path. During this meeting you obviously have the chance to ask questions as well.

Join our private What’s App group, accessible only to EFYT students. This intimate space gives you the chance to connect with an international, like-minded group of people that are on the exact same journey as you. You can ask questions, give and ask for feedback, exchange ideas, collaborate with your coursemates and of course, count on each other’s support!

(Value: complimentary)

Ask questions and receive answers to clarify your doubts about anything that comes up during the course so that you can make the most of all the content and learning materials.

(Value: $900)

My team and I will be by your side all the way. Whatever question, doubt, or hesitation comes up, you can count on our assistance, personal guidance, and practical and emotional support.

Watch, learn and repeat all of the course lectures, video training, and recordings as many times as you like. Have you forgotten something? Or is there something you’d like to revise? You have lifetime access to the course curriculum and updates!

Additional access to:

The Teach Yoga in English: Starter's Bundle

1. Your Yoga in English A 7-day mini-course to immerse yourself in the most basic yoga vocabulary. The perfect start of your Teach Yoga in English journey! 2. Essentials Become aware of your role as a yoga teacher; define what it means to you and decide on the categories of words that match your style and you want to focus your learning on. 3. Find Your Voice Analyse your pronunciation, intonation, and the energy you transmit by the way you use your voice. Learn how to optimally use and project your voice to cue and communicate intentionally, with clarity and compassion. 4. Yoga Vocabulary Builder Learn the words you truly need for leading asana classes, meditation and mindfulness practices in a fun and personalised way with our interactive dictionary. (Value: $445)

Business & Career Training Replay Vault

1. Defeat Your Yoga Teacher Impostor Syndrome Learn how to overcome the obstacles that stop, hinder or distract you from your goals. 2. Online Course Creation Learn how to put your own courses together, following a detailed step-by-step process. 3. Create an offering your students will love Want to create a programme, event, e-book, or retreat? In this training you'll learn how you create it and sell it with ease. 4. Create Collaborations and Find International Teaching Opportunities A training focussed on expanding your network and thereby your teaching opportunities worldwide! (Value: $700)

WORKSHOP: Write and record meditation practices

Learn how to write and guide your own mindfulness and meditation practices to offer more than ‘just’ asana! We’ll explore: • What is mindfulness truly is • The difference between mindfulness and meditation • 11 steps to writing transformational mindfulness and meditation practices • How to use you voice and guide mindfulness and meditation practices • How to add your mindfulness and meditation scripts to your asana classes • How to record and publish your mindfulness and meditation practices • Writing structures, word choice, and translation (including metaphors and hypotheses) (Value: $250)

WORKSHOP: Write your CV and cover letter

Learn how to write a CV and cover letter in English so that you can apply for jobs worldwide. We’ll explore: • The type of language, sentence structure and tenses to write in • How to choose vocabulary that accurately describes your personality and experience • Which qualities and skills you should include • Which education such as certifications and courses to describe • Which registrations to include (such as Yoga Alliance) • Whether or not to include a photo and if so, which one • Design, fonts and colours to make your CV stand out This workshop includes proofreading and editing of your CV and cover letter to optimise them to international standards! (Value: $175)

Find out why Marta & Laura love working with us!

THIS IS NOT FOR YOU IF YOU WANT TO…

Decline international job offers because you think you can’t speak English well enough

Miss out on job and collaboration opportunities because you don’t have the vocabulary or speaking skills to communicate effectively

Lose engagement online because you can’t express exactly what you want to say

Doubt your teaching skills because, in training or in past jobs, you did not get enough teaching practice

Keep receiving the same or similar types of students because you don’t know how to make your classes accessible to ‘everyone’

Be scared that your accent or pronunciation in English makes you a less effective communicator/teacher

Wait until ‘a better time’ because you believe one day these obstacles will magically disappear

THIS IS FOR YOU IF YOU WANT TO…

Fill the gaps in your communication skills , gain confidence and feel capable of leading effective yoga classes in English

Develop your English vocabulary to cue your classes with accessible, up-to-date and inclusive language for mixed abilities and classes

Learn the appropriate grammar for instructional cues that you can now remember and are clear and easily understood by your students

Improve your pronunciation , fluency and overall communication to express yourself fluently and speak without self-doubt or fear

Gain the teaching practice and detailed personal feedback you missed or didn’t get in your yoga teacher training

Learn how to create a safe class-environment , including offerings props and asana variations

Create a sequencing bank of your own themes and scripts, and and organise your own high quality international yoga offerings

Explore ways of opening you and your business up to collaborations and work opportunities around the world

Hi yogi, my name is Annie. 

I’m an English and yoga teacher (RYT500) and the founder of Enga Unite. At Enga, I help you become a confident, knowledgeable English speaking yoga teacher. 

It’s my mission to help multilingual yoga teachers, just like you, overcome the obstacles that hold you back from thriving in the career that you most desire so that you can share your passion with the world and teach yoga in English with confidence.

My purpose is to spread the transformation yoga has on a personal and professional level with yogis around the world. But to do so, we need more teachers that have the skills, knowledge and confidence to teach yoga internationally.

Without support, I wouldn’t be where I am today, so I believe it’s incredibly important to give back to you and our community by helping you broaden your work and study options.

With the work I do, I want you to get access to jobs and business opportunities worldwide. As multilingual yoga teachers from around the world, we can create a domino effect and share, teach and communicate yoga with so many more souls resulting in massive improvement of overall wellbeing worldwide.

Whether you choose to work with me on our online learning platform, listen to the podcast, or participate in our community group, know that I’m here for you and ready to guide you on your journey.

Love and gratitude, Annie

Stop doubting yourself and delaying your progress – become the international yoga teacher you want to be!

Investment vs Value

Invest in your professional development to better your communication and achieve your career goals !

TOTAL VALUE: $12.905

Check out your options

• Access to all TYIE self-paced courses
• Live teaching practices
• Live asana labs
• Live conversation classes
• Co-working & Q&A sessions
• Live community meet-ups
• Private induction meeting
• Private follow-up meeting
• Thorough curriculum (lifetime access)
• Access to all bonuses
• Workbooks, resources & journal prompts​
• Private community on Whatsapp
• Unlimited support
• 50 Continuing Education Hours

Semi-Intensive

• Live co-working & Q&A sessions
• 30 Continuing Education Hours

Add On: Private Coaching

6 x 75-minute private sessions and  unlimited support through email or Whatsapp, whenever you need.

Are you ready to immerse yourself in your learning journey and boost your progress?

All you have to do is enrol!

Add to the intensive or semi-intensive programme. 

Payment plans available!

Not sure if you’re ready to commit?

Start with the Teach Yoga in English Starter’s Bundle!

Starter's Bundle

• TYIE: Essentials
• TYIE: Find Your Voice
• TYIE: Yoga Vocabulary Builder
• Your Yoga in English: Mini-Course
• Private follow-up meeting​
• 10 Continuing Education Hours

The foundation of your international yoga teaching career starts here!

Watch, listen, and learn about the experiences these teachers had with Enga

Theodora, 🇬🇷

Alessandra, 🇮🇹

Cristina, 🇮🇹

Frequently Asked Questions

All our courses and resources are designed for a variety of levels of English learners. Some things might be more challenging than others, but we do our best to adjust to all students and learning styles. We have taught English to all levels and ages, including young children and the elderly, so we have a lot of experience in helping people like you. We aim to meet you where you are on your learning journey in English but please do not hesitate to get in touch in your language. We also speak Spanish, Italian, French, Portuguese, Polish, German, and Dutch.

This course helps you embody the foundation of the teaching skills and develop them in English. Plus, we provide you with the opportunities to actually practise speaking and teaching in English. This course gives you the practical things you don’t get  in your YTT and/or real-life experience. It’s a perfect stepping stone between your general Yoga Teacher Training and the reality of building a stable career.

The course includes live coaching, teaching practices, asana labs, conversation classes, co-working, and community meet-ups for 6 months. After, you’ll keep lifetime access to the course curriculum on the online learning platform, the community group and support.

It’s for you if you’re ready to commit and put in real effort to learn the language of yoga in English, so you can teach a bigger clientele and find amazing teaching opportunities internationally, online or abroad.

The course curriculum contains the full Teach Yoga in English Journey: 7 themed modules, spread over a period of 6 months. Every module includes live coaching, co-working, asana labs, conversation classes, teaching practices with personal feedback, workbooks, journal prompts and quizzes and much more! We meet live on Zoom and you can find all learning materials (including the recordings of the live sessions) on the online learning platform.

About an hour every day will give you enough time to finish the course curriculum, workbooks and journal prompts and join the live sessions and practices. However, the course offers flexibility and you will be able to manage your time to suit other commitments. Naturally, the more time you commit to your learning process, the more you’ll see improvement. There’s no expiry date and have the freedom to deliver your assignments whenever suits you.

Before we officially start the course, you’ll be invited to take the English Grammar and Yoga Vocabulary test and if you’re doing the intensive programme, join Annie for a private meeting to find out where you are at. Results of the course are dependent on what you already know, your aims, goals and how much work you really put in. You can expect to improve reading, writing, listening and speaking abilities and your overall yoga teaching skills such as cueing, theming and designing sequences, which will help you gain confidence and effectiveness. You’ll learn about who and what you (want to) teach, where and how to find teaching opportunities and how to create services and collaborations worldwide. With the help of your integration and reflection sessions, you’ll be able to take note of all your improvements to track progress, as well as the private follow-up session at the end of the course.

Obstacles live inside your head. Learning English, learning to teach yoga, and learning how to teach yoga in English are skills no one was born with. For some people, these skills come more naturally, but wherever you are right now, I can guarantee that you are capable of teaching yoga in English. ‘If you can do this’ – is a choice you make yourself. If you’re committed to increasing your teaching opportunities worldwide, invest your time in professional development and count on the support from an international community and team that understands you, you’re ready!

This Teach Yoga in English Journey will be repeated in the future, but never in the same way. All the material will be continually updated and extended to stay up to date with new inventions and discoveries. As a student, you have lifetime access and will stay inside the course community and curriculum at no extra cost.

Our community is extremely international and we love it. We plan to accommodate as many time zones as possible when scheduling our live sessions. During registration, you’ll provide your time-zone and availability. This means that we can plan the classes according to your availability, and plan extra options wherever we can. All training and coaching sessions are recorded and uploaded to the online learning platform so you can catch up or repeat when you want to.

Learning English in a general class or setting doesn’t provide you with the language you need as a yogi or yoga teacher. Therefore, with your specific goal, general English classes are unlikely to give you what you need for your teaching career. This course is designed by English teachers who are also yogis and yoga teachers and know exactly what struggles you’re going through and how to overcome them. Receiving the support from people that truly understand you will always be faster and easier than doing it on your own. You’ve likely already spent enough time on your YTT, so now is your chance to apply focussed learning, expand your network and increase your teaching opportunities around the world.

If you’re serious about your professional development and are committed, this course will be extremely beneficial. If you feel you’re falling behind, ask us for extra support, because we’re here to offer you educational and professional guidance. Remember that there’s no expiry date. You have the flexibility to go at your own pace as you’ll have lifetime access to all the material and the community. Should you, for whatever real reason, not be able to attend the live sessions, we offer multiple dates and catch-up days throughout and after the course. For that reason, there are no refunds.

Yes, you will get a certificate to show your achievement and completion of the course. You complete the course if you do all the tasks and send in all your homework! 

All our courses are awarded with continuing education hours. These hours you can register with Yoga Alliance. Check the number of hours you’ll receive in the description of the Intensive, Semi-intensive or Starter’s Bundle option.  

© Copyright 2023 Enga Unite

Which Wellness Business Model Suits You?

Yoga in Physical Education

Yoga is also a sport in Physical Education. Nowadays, Yoga has become very popular throughout the world. The present age can be said the age of stress, tension and anxiety. So, most of the persons have not been living a happy and fruitful life. In western countries, Yoga has become a way of life. It has a vital significance in the life of human beings.

Explore about Yoga and its different Kinds

• What are the advantages of Yoga?
• Rules for Yoga Practice in Hindi
• Class 11 Physical Education
• Class 12 Physical Education

The history of Yoga is indeed ancient. Nothing can be said firmly about the origin of Yoga. Only it can be noted that Yoga originated in India. The available evidence shows that the history of Yoga is related to Indus valley civilization. At that time, people used to do Yoga based on a secondary source. It can allude that Yoga originated approximately 3000 BC in India. Patanjali wrote the first book on Yoga in 147 BC. Yoga is derived from a Sanskrit word ‘”Yoj’ which means union or join.

• 1. According to Patanjali, yoga means to control the desires of a human being.
• 2. The system of yoga is built on the three main structures: exercise, breathing and meditation.
• 3. The practices of yoga are designed to put pressure on the glandular systems of the body, increase its efficiency and total health. The body is looked upon as the primary instrument that enables us to work, and so a yoga student treats it with great care and respect.
• 4. Breathing techniques are based on the concept that breath is the source of life in the body. The yoga student gently increases breath control to improve health.
• 5. The two systems of exercise and breathing prepare the body and mind for meditation, and the student finds a straightforward approach to a quiet mind that allows silence and healing from day-to-day stress.
• 6. Regular daily practice of all three parts of this structure of yoga produces a clear, bright mind and a healthy, capable body and mind.

The eight steps or elements of classical yoga are:

Asanas are the first and the most important stage of yoga. They are specific body postures practised to keep the body healthy. Asanas help in exercising every muscle, nerve and gland of the body and are thus highly useful in maintaining physical fitness. Mentioned below are the Sanskrit names (along with the English name) of the major asanas.

Some of the asanas are discussed below:

Padmasana means lotus posture. This asana gives the appearance of a lotus. It is the best asana for contemplation.

• Sit on the ground by spreading the legs forward.
• Place the right foot on the left thigh and the left foot on the right thigh.
• Place the hands on the knee joints as shown in the figure.
• Keep the body,back and head hand erect.
• Eyes should be closed.
• It helps in improving concentration and memory.
• It helps to preserve vital fluids in the body.
• It prevents abdominal disease and female disorders.
• It brings peace and longevity

On performing this asana sensation is felt in the body.We should do the movement in relaxed manner. Inhale slowly and exhale slowly. While drawing the abdominal region inwards and expanding the chest, focus the attention on breathing.

1. With knees, ankles and big toes touching the ground, take a kneeling position. 2. One should sit on the heels and place palms on the knees as shown in the figure. 3. Draw the abdominal region inside and expand the chest.

1. The blood pressure patients will benefit from this asana. 2. It also strengthens the spine.

Also known as sun salutation, the Surya Namaskar is one of the best exercises that one can perform.The benefits accruing from these exercises are unique and excellent. The Surya Namaskar is performed usually early in the morning facing the morning rising sun. It is done in 12 steps, each step having its own posture with its own breathing pattern.

• 1. Stand erect facing the sun with palms folded and both the thumbs touching the chest. Breathing: Inhale while raising the hands and exhale as hands are brought down.
• 2. Raise hands upward, with feet firmly on the ground and bend backwards and stretch arms Breathing: Inhale
• 3. Slowly bend forward,hands touching the earth,head touching the knees. Breathing:Exhale
• 4. Set both hands with palms down firmly on the ground, pull the left leg backward, raise the head looking the sun. Breathing: Inhale.
• 5. Bring right leg back close to left leg keeping hands and leg straight.Bend the body at the hip forming an arch. Breathing:Exhale.
• 6. Stretch yourself fully on the ground in the saashtanga Namaskar pose. Feet, knees,thighs, chest and forehead touch the ground with the hands stretched out. Now slowly turn the head to the sides first to left and then to right. Breathing inhale first and then exhale fully.
• 7. Slowly raise the head bend backward as much as possible, hands straight. Breathing Inhale.
• 8. Parvatasana – same as step 5. Breathing: exhale.
• 9. Same as step 4 with the difference that the right leg is brought forward Breathing: inhale
• 10. Same as step 3 – Breathing: exhale
• 11. Same as step 2 – breathing: inhale
• 12. Same as step 1- Breathing, exhale: inhale and exhale.

1. Surya Namaskar improves the physical body prana (breathing) mind, intellect and the bliss components of the entire human personality. It can be used as a personality development tool. 2. It also reduces the extra fat from your body. 3. It improves body posture. 4. It strengthens the body muscles.

Copyright 2024 by Tiwari Academy | A step towards Free Education

• Share full article

Advertisement

Supported by

5 Exercises for a Better Sex Life

Any physical activity can improve your sexual health. But a few exercises are especially beneficial.

By Danielle Friedman

As far as your muscles are concerned, sex is just another workout. And like most workouts, the more conditioned you are, the more enjoyable it can be.

Yes, you can train for sex.

“It’s important to remember that sex is movement, and it’s exercise,” said Debby Herbenick, director of the Center for Sexual Health Promotion at the Indiana University School of Public Health. If you want to have satisfying sex, she said, you’ll likely benefit from moving your body outside of the bedroom.

If you’re happy with your sex life, a regular fitness habit can help to ensure your body c ontinues to function properly. If you feel like your sex life could be more satisfying, exercise may help with erectile dysfunction , pain with penetration and low sex drive , among other issues.

Regular physical activity can also help you become more self aware. “You learn to listen to your body ,” Dr. Herbenick said, “and then you can carry that wisdom over to your sexual life.”

While pretty much any workout routine can improve sex over time, a few specific types of movement can be especially helpful for sexual function and enjoyment, depending on your needs and physical ability. Here are five exercises that experts in sexual health and fitness recommend.

Work in bursts of high intensity cardio.

Your cardiovascular health directly impacts your sexual health, and not just because sex can sometimes be vigorous and aerobic, Dr. Herbenick said.

The cardiovascular system powers two bodily systems that are important for sex: erections and vaginal lubrication. Without proper blood flow, one will likely have trouble achieving or maintaining either, she said. Research also suggests that, for some people, aerobic exercise itself can stimulate arousal.

If you don’t already do aerobic exercise, begin by establishing a solid cardio baseline through regular, moderate-intensity activity, said Darlene Marshall, a personal trainer in upstate New York who has helped clients train for better sex.

Then, once you can comfortably walk or jog at a “conversational” pace for about 20 minutes, add intervals of high-intensity effort, she said — to train for the bursts of exertion sex can require. Depending on your fitness level, running or cycling sprints, brisk stair climbs or high intensity interval training are all good options.

“The goal is to help your body avoid becoming overwhelmed, cardiovascularly, during sex,” Ms. Marshall said.

Do Kegels — correctly.

The health of your pelvic floor, the hammock of muscles that sits at the base of the pelvis, can make the difference between a gratifying sexual experience and a lackluster or even painful one — for women and men — said Janelle Howell, a pelvic floor specialist in Chicago. Between 10 and 20 percent of women in the United States report pain during sex.

When your pelvic floor muscles are weak or tight, you may not experience as powerful an orgasm. Tight pelvic floor muscles can also make penetrative sex painful. Healthy pelvic floor muscles need both strength and flexibility to be able to contract and fully release on command.

Kegel exercises , which mimic the effort of holding and releasing urine or gas, can be an effective way to strengthen the pelvic floor muscles, Dr. Howell said. The key is to make sure that after every contraction, you fully relax the muscles — something many people don’t do properly.

For women, Dr. Howell suggests imagining an elevator slowly going up, then slowly going all the way back down to the ground floor, to ensure the muscles fully release. For men, tighten your pelvic floor muscles, hold for three seconds, then fully relax for three seconds.

If you have a tight pelvic floor, experts advise skipping the Kegels and focusing instead on diaphragmatic breathing , which can help to relax and lengthen the muscles. (A pelvic floor physical therapist can offer a full assessment.)

Limber up your hips.

Most people spend hours a day sitting, which can lead to tight hip muscles, fascia and ligaments. When your hips are tight, you may experience back and pelvic pain during sex.

“I hear a lot that people can only do one position,” because they’re stiff or other positions hurt, Dr. Howell said.

Improving your hip mobility can help your whole lower body move more fluidly and comfortably, and may improve pelvic pain during sex, she said.

As a first step, Ms. Marshall recommends releasing some of the constricted areas by placing a tennis ball against your glutes and rolling it around, then shifting it to your hips and hamstrings, massaging each area until you feel the muscle release. This can be done sitting or against a wall.

From there, stretch your hips, hip flexors, glutes, back muscles and hamstrings by doing a figure-four stretch , 90/90 stretch , cat cow or happy baby pose , Dr. Howell said, or “any movement that’s bringing your chest closer towards your knees.”

Finally, dynamic exercises such as deep squats and glute bridges mobilize the hips and build strength. And if you want to dial up the intensity, weighted squats , leg presses and kettlebell swings can increase the power in your glutes and hamstrings.

“I love kettlebell swings for sexual training,” Ms. Marshall said, because they involve “a rhythmic movement of flexion and extension in the hips.”

Focus on your entire core.

The more strength you have in your core, the more you will be able to move easily during sex. Most of the nerves and muscles that are involved in sex are integrated into the core, and strong core muscles can also help to reduce back and hip pain before, during and after sex.

“Strengthening the core can really help with endurance during sex, helping you feel strong and solid in your body,” said Rachel Zar, a sex therapist in Chicago.

To work the full cylinder of muscles that make up the core, Dr. Howell recommends doing planks daily. “You can start small,” she said. “Say you can only hold it for five to 10 seconds — that’s going to help you to engage all of your core muscles at one time.”

Another bonus to working the core muscles? Dr. Herbenick and her team have found that, for some people, contracting and releasing their core muscles helped them become aroused. Consider your planks foreplay.

Practice five minutes of daily yoga.

Yoga can help improve hip mobility and build core strength. And practicing slow, deep, diaphragmatic breathing is especially valuable for sex, Dr. Herbenick said, because it helps to relax both the body’s parasympathetic nervous system and the pelvic floor.

“You might find that vaginal penetration is more comfortable. You might find that erections come more easily,” she said. “Stress is the enemy of erections.”

If you don’t feel up to moving through yoga positions, practicing the breath work alone is valuable, Dr. Howell noted. “Even just laying on the yoga mat, putting your hands on your belly and just breathing into your belly can really start to calm that nervous system,” she said, “which can then support more pleasure in your sex life.”

Danielle Friedman is a journalist in New York and the author of “Let’s Get Physical: How Women Discovered Exercise and Reshaped the World.” More about Danielle Friedman

What to Know About Your Sexual Health

Sexual health can be an important part of personal well-being. the information below can help you demystify this often misunderstood topic..

Older daters are not getting adequate screening and protection from S.T.I.s. Here’s how to be a safer sexually active senior .

Any physical activity can improve your sexual health. But these five exercises  are especially beneficial.

New regimens in development, including once-weekly pills and semiannual shots , could help control H.I.V. in hard-to-reach populations.

Many women will deal with a yeast infection at least once in their lifetimes. Luckily, there are plenty of effective solutions .

The connection between the birth control pill and sexual desire is complex. The pill lowers testosterone, but what does that do to libido ?

We asked sex therapists and researchers to share a myth about sex they wished would go away. Here’s what they said .