what is yoga assignment

Yoga / Yoga

Ashtanga Yoga

By: Clint Johnson

Last Updated: October 7, 2023

Table of Contents

Ashtanga yoga means eight-limbed yoga and is a structured vinyasa-style type of yoga. The style is physically demanding, focusing on asanas and breathing.

The history of Ashtanga yoga

Tirumalai Krishnamacharya studied these Sanskrit texts with guru Ramamohana Brahmacharya while living in a cave in the early 1900s. In 1931, Krishnamacharya began teaching at the Sanskrit College in Mysore, India. It was here that he eventually taught Sri K Pattabhi Jois. During this time, the Ashtanga yoga style that we are familiar with today was established.

Pattabhi Jois developed and popularized Ashtanga yoga, opening up the Ashtanga Yoga Research Institute in Mysore in 1948. He created the Yoga Mala, which outlines the Ashtanga yoga method. He brought the practice out West when he taught his first workshop in California in 1975.

Since then, it continues to be taught and practiced throughout western societies.

What is Ashtanga Yoga?

Ashtanga yoga  was the first form of Vinyasa yoga . The word “vinyasa” refers to techniques that link breath to movement, creating a swift-flowing sequence of asanas. The difference is, in Ashtanga yoga practice, the series of postures remains the same each time.

However, there are six sequences that you can advance to. Once you master the first level, your instructor will move you up. Each ashtanga series will include a variety of seated poses, standing poses, and some pranayama .

The six series of Ashtanga yoga

There are six series of Ashtanga yoga:

The first series is called the primary series or yoga chikitsa, and the second series is called the intermediate series. Following these are four advanced series. Each of these sequences has a set of ordered postures performed the same every time. They will begin with a series of poses called Sun Salutations, also known as Surya Namaskar. This variation will repeat five times, and the Sun Salutations B variation will repeat three to five times.

A standing sequence will follow this. This pattern will remain the same in all six series, and only the middle section of asanas will differ. All poses will be practiced in a Mysore style, which means that the teacher will provide the students with new, more advanced poses once they appear ready.

The eight limbs of yoga

The eight limbs consist of the following steps:

Yama : This focuses on ethical standards and integrity, teaching best practices for behavior and how we present ourselves. The five Yamas are Ahimsa (nonviolence), Satya (truthfulness), Ateya (non-stealing), Brahmacharya (continence), and Aparigraha (non-covetousness).

Niyama : The second limb has to do with spiritual observance and self-discipline. Examples of Niyama are saying grace before a meal or taking nature walks alone.

The five Niyamas are Saucha (cleanliness), Samosa (contentment), Tapas (heat; spiritual austerities), Svadhyaya (study of the sacred scriptures and one's self), and Isvara Pranidhana (surrender to god).

Asana: Asanas are the postures that are practiced in yoga. We develop a deeper concentration and discipline by practicing asana, preparing us for the following limbs.

Pranayama: Pranayama generally translates to breath control. It is designed to recognize the connection between breath, the mind, and emotion, to gain control over the respiratory system.

The exact translation of pranayama is "life force extension." This is because yogis believe it can extend one's life.

Pratyahara : The fifth limb is to withdraw from external distractions and bring your attention within. By detaching from the senses, you can observe your internal thoughts and begin to view them in a new light.

Dharana : At this point, you will be relieved of outside distractions and focus on concentration. Here, you will learn to slow down your thinking process by drawing your attention to only a single object.

Learning to focus on a single point for extended periods will naturally lead to meditation .

Dhyana : This is the uninterrupted flow of concentration (Dharana) - also known as meditation. In this state, you will be fully aware and awake without focus. Reaching this state of stillness will take strength and stamina.

However, it is part of the process, and you will benefit from the practice as you work toward your goal.

Samadhi : This is the eighth limb and the final stage of ashtanga. Patanjali describes this as a state of bliss or ecstasy. During Samadhi, the person meditating will emerge with their focus and transcend the self altogether.

They will reach an interconnectedness with all living things and experience the overwhelming euphoria of being at one with the universe.

The benefits of Ashtanga yoga

Ashtanga vinyasa yoga has extensive benefits for the mind, body, and soul. Here are four of the many health improvements you may reap from regular practice:

Increases psychological well-being : Ashtanga yoga reduces stress  and anxiety  by calming the nervous system.

One peer-reviewed study enrolled twenty children who experienced anxiety and depression in a 12-week Ashtanga Vinyasa yoga program. When the program was complete, four in five of the children had improved self-esteem and reduced symptoms of anxiety and depression. The practice promotes inner peace , mindfulness , and awareness, improving overall psychological well-being.

Improves flexibility and strength : Many of the postures in ashtanga have you hold your body weight on your hands or balance on one leg. This builds strength in your core and increases your general body strength. In addition, it helps tone muscles and improves flexibility over time.

Weight loss : Ashtanga yoga aids in weight loss. It is an intense cardiovascular workout that effectively burns calories through strength training and muscle-building postures.

Moreover, relieving stress through asanas can help you lose weight. Frequent or daily practice will be most effective in helping you reach your weight loss goals.

Lowers blood pressure : Several studies indicate that regular practice lowers blood pressure. It does this through the breathing technique known as Ujjayi pranayama, which is practiced during ashtanga. This has you contract your throat and make a whispering sound as you breathe through your nose.

Many peer-reviewed studies suggest that this breathing technique  lowers blood pressure. In addition, Ashtanga yoga is an excellent cardiovascular workout helping to stabilize blood pressure.

Ashtanga yoga poses

Boat pose (Navasana): Begin sitting with your knees bent and feet flat on the floor. Engage your inner thighs and core, tip your weight back on your sit bones, and lift your feet to knee height. Bring your arms parallel to the floor. If you feel comfortable and well-balanced, straighten your legs. Hold for several breaths. Bring your feet down to the ground as you exhale and return to a seated position to exit the posture.

Benefits : This posture strengthens the abdominal muscles, hip flexors, and spine. In addition, it can improve digestion.

Risks and contraindications : Although generally safe, you should not practice boat pose if you are experiencing a headache, low blood pressure, or diarrhea. Moreover, people with asthma or heart problems should softly practice the Half Boat pose rather than the full variation.

Wheel pose or upward bow pose (Chakrasana): This challenging posture requires a certain level of flexibility and strength. Begin by lying on your back with your feet flat on the floor and your heels as close to your sit bones. Bend your elbows and place your palms on the floor beside your head. Point your fingers toward your shoulders. Actively pressing the feet and palms into the ground, exhale and push your pelvis toward the sky, firming and lifting the buttocks off the floor. Keep your feet, knees, and arms parallel. Stay in this pose for up to ten seconds. Repeat anywhere from three to ten times.

Benefits : This posture has extensive benefits, including stretching the chest and lungs and strengthening the arms, wrists, legs, buttocks, abdominals, and spine. In addition, it stimulates the thyroid and pituitary glands, increases energy, and counteracts depression. Lastly, this posture is therapeutic for asthma, back pain, infertility, and osteoporosis.

Risks and contraindications : Avoid this posture if you are experiencing a back injury, headache, heart problems, carpal tunnel syndrome, diarrhea, shoulder problems, or high or low blood pressure.

Headstand (Sirsasana): Beginners should start with a modified version of the headstand by trying the posture against a wall and on a mat. Begin in a thunderbolt pose, and measure out the appropriate elbow width by placing your hands at the base of your upper arms. Maintain this position and place your elbows down. Bring your hands together, interlace your fingers and place the tips of your pinky fingers together, opening your palms and thumbs. Put the top of your head on the mat, lift your hips, and straighten your legs. Walk your feet toward your body and lift your hips above your shoulders. Slowly, bring your knees in toward your chest. Hold this position for several seconds as you find your balance, and extend your legs into a full headstand when comfortable.

Benefits : Headstand calms the mind to alleviate stress, anxiety, and depression. In addition, it activates the pituitary and pineal glands and stimulates the lymphatic system. It may prevent headaches, boost digestion, and alleviate symptoms of menopause. If practiced regularly, it can strengthen the upper body and enhance lung capacity.

Risks and contraindications : There are risks of injuring the neck, shoulder, and back in this pose. Moreover, inversion therapy is not safe for everyone. We recommend you speak with your doctor first if you are unsure that this posture is for you. While you are in the pose, your blood pressure will increase, and your heart rate will slow.

Avoid performing headstands or other inversion positions if you have a heart condition, high blood pressure, glaucoma, osteoporosis, a fractured back or leg, or a hernia.

Hurdle pose (Eka Pada Kaundinyasana II): Begin in a lunge with your right foot forward and your hands in front of your foot. Raise your front heel off the floor and work your right shoulder under your leg, then lower your heel and plant your hands on the floor on either side of your front leg. Lift your shoulders away from the floor and raise your front leg off the floor. With your right leg extended in front of you, use your toes as a lever, shift your weight forward, and see if you can lift your back foot off the ground. You will have to search for the sweet spot that allows both feet to hover off the floor. Put your back foot on the ground and take your front foot back to downward facing dog to exit the posture.

Benefits : This posture builds muscles in the shoulders, chest, arms, abdomen, spine, hips, hamstrings, and core. It activates the internal organs and strengthens the abdominal muscles.

Risks and contraindications : Make sure you stretch before performing hurdle pose to avoid straining any muscles. Avoid the pose if you have a wrist, shoulder, lower back, or elbow injury. In addition, those who are pregnant or menstruating should not practice it. If you have high blood pressure or a hernia, do not practice this posture.

Keep in mind that these yoga poses are for experienced practitioners.

If you are a new student, you should not perform anything uncomfortable, even if it is incorporated into the sequence. If you are a beginner yogi, speak with your teacher regarding your comfort level and experience before registering for a course.

Remember, your instructor will not ask you to perform these postures until they believe you are ready.

Frequently asked questions

What is the difference between vinyasa and ashtanga yoga.

The most significant difference between Vinyasa and Ashtanga yoga is sequencing; however, they are still very similar. Vinyasa class sequences vary and can be completely different each time. In contrast, Ashtanga yoga has six distinct variations performed the same way each time.

When to practice Ashtanga yoga?

Although you can practice Ashtanga yoga at any time, some yoga traditions advocate for asanas early in the morning before the sun rises. Many ashtanga practitioners who practice yoga in their homes stick to this routine.

In addition, most Mysore classes are offered at this time.

Is Ashtanga yoga hard?

Yes, ashtanga is a more physically demanding style of yoga. An entire primary series takes at least 90-minutes to complete - longer than most yoga classes.

However, if you have experience in vinyasa yoga and feel prepared to advance your skills through ashtanga, it is worth it. Columbia University researchers reported that their 2007 study found one hour of beginning Ashtanga yoga is similar to 20-minutes walking on a treadmill. First at a slow pace and continually more briskly. It will be a challenge at first, but it will become easier over time.

Is Ashtanga yoga good for weight loss?

Ashtanga yoga offers a vigorous cardio workout. It can help you lose weight by building strength, burning calories, staying fit, and raising your heart rate. Ashtanga yoga is a category of vinyasa yoga, which is the most effective style of yoga for weight loss.

Is Ashtanga yoga dangerous?

There is a chance of injury during Ashtanga yoga if not practiced with care and caution. Many people become obsessed with advancement in Ashtanga yoga, causing them to perform postures they are not prepared for. You may still practice ashtanga beginning with the primary series and move up as your skills progress.

Make sure you master the first series before moving on to the next. And keep in mind, this can take years. In addition, as you are practicing in large groups, teachers often do not teach modifications unless requested, making the risk for injury higher.

How does Ashtanga yoga change your body?

Regular Ashtanga yoga can rejuvenate the body. It increases strength, tones muscles, enhances flexibility, and teaches control. The opening series in an ashtanga class, which remains the same at all levels, includes contortion-esque poses requiring adequate core and arm strength.

In addition, your stamina and endurance will improve gradually, and your core muscles will get stronger.

How to start Ashtanga yoga?

To begin practicing Ashtanga yoga, find a local studio that offers these classes. It is unlikely that you will discover ashtanga classes at a recreational center or gym. Therefore, you will have to research yoga studios in your neighborhood to find these classes.

In a traditional Ashtanga yoga shala, the “Mysore'' style of practice is where students go through the routine series on their own and at their own pace, with hands-on assistance from an instructor as necessary. It is usually practiced between 6:00 AM to 8:00 AM. And the “lead” class style, where an instructor verbally guides the practice and all students practice in unison, is offered on Saturdays. Sundays are considered a rest day.

Another tradition is to practice following the moon’s cycle so that there will be no classes offered on full moons and new moons. Observing moon days is one way to respect and follow the rhythms of nature so we can live in greater harmony with them.

When you find a studio, it is best to begin by registering for an Ashtanga yoga primary series course. This is the first and most basic level. Starting from the beginning will give you room to progress as you advance your skills safely. From here, there are five more series you can move up to, although it is relatively rare and unnecessary for most people to get there.

Is Ashtanga the most challenging yoga?

Although it is unique to each person’s skill set, many people consider ashtanga the most challenging style of yoga practice. Even the primary series, the most basic series, can take up to two hours to complete. This makes it quite physically demanding. In addition, even the most basic series requires you to perform advanced postures, including boat pose, headstand, and wheel pose, as previously outlined.

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Ashtanga Yoga The Primary and Intermediate Series .

Ashtanga Yoga IS Hard—A Beginner's Guide to How to Practice – OmStars .

Ashtanga yoga for children and adolescents for weight management and psychological well being: An uncontrolled open pilot study - ScienceDirect

How to do Boat Pose or Navasana - Ekhart Yoga .

How to Do a Headstand: Step-by-Step Instructions & Safety Tips .

Good for the mind, but how about the body? - Harvard Health .

The Ancient Origins of Ashtanga Yoga and Why It's Still Popular Today .

Surprising Benefits of Ashtanga Yoga .

Wheel Pose: How to Practice Urdhva Dhanurasana or Upward-Facing Bow Pose .

Clint is the driving force and founder of Anahana. Clint teaches Yoga, Pilates, mindful breathing, and meditation, catering to a global community of students and teachers.

What is Yoga: Importance, Philosophy, History & Benefits [Infographics]

When you first time heard about ‘YOGA,’ what image comes in your mind of it?

You would have thought, Yoga is a set of physical exercises to get a more flexible & strong body, or it is some mind training practices to improve the mental level of an individual.

Mudras: The Yoga of The Hands

Know mudras for various health conditions and wellness

Beyond tons of physical & mental benefits , Yoga unites ‘You’ with ‘Real You.’

In this article, I summarised a traditional Indian aspect to approach what yoga is ? Starting from core meaning & origin to how yoga propagates around the world – You will amaze to read the information covered in this article.

Yoga is a way of living life at its highest potential so that individual one unites with the entire existence of creation. The path we follow to feel this deepen experience is called Yoga.

The term Yoga derived from Sanskrit root ‘Yuj’ around. It means ‘To Yoke’ or ‘To Connect.’ The practice of yoga connects

• Soul with Supreme-soul
• Ego-self with the divine Self
• Individual consciousness to the universal consciousness
• Body & mind with Soul

3 Aspects of Yoga

Practicing three aspects mentioned in the above infographic prepare yogi for samadhi .

In different religions around the world, the ultimate goal of yoga has changed according to people. But the manner and sequencing of practicing remain the same everywhere.

The old lesson of yoga originated in India, practiced in this manner:

• Moral and ethical principles of life
• Spiritual philosophy
• The system of body postures to keep the body fit
• Breathing exercises to control Prana flow
• Chanting of the sacral mantra
• Stilling the mind through meditation techniques

Ancient Hindu ascetics practice yoga in a very disciplinary set of spiritual, mental and physical exercises . This practice made them realize, as they go deepen in practice body and mind unites into one single entity, i.e., supreme-soul: the super-consciousness. Buddhi (intellect) remains inactive during this state.

This state in yoga is called  Ananda – the inner bliss where you come above the delusion of the mundane world and enjoy the oneness in the nothingness.

Yoga popularizes in the modern era as a form of exercise & meditation, but primarily yoga is a spiritual science.

Set of physical, mental & ethical disciplines in yoga are practiced to focused on Self-realization. From the beginning itself, the practice of yoga has aimed to bring an individual to its reality.

Today even modern science has discovered that the whole universe is the manifestation of a single subtle point (energy of creation). A person who experiences oneness with this energy is said to be in yoga.

The Science of Yoga: How Does It Work?

There was a great psychologist during the 2nd century BCE in India named sage Maharishi Patanjali. Patanjali is the compiler of foremost yogic scripture ‘ Yoga Sutra ‘ & also called the ‘ The father of classical yoga. ‘

Yoga Sutra is all about mastering over mind, growing spiritually & perceive beyond ‘ 5 physical senses ‘.

Patanjali knew from the very beginning that humans are accustomed to the external world for their fulfillment.

Further, this constant desire for accomplishment from the external world creates thought-patterns in mind. In this way, awareness starts flowing to the external world & we become unaware of…

• Why am I here?
• How do I realize Truth?

The practice of yoga works on the principle of stilling thought-patterns of mind & restlessness of body that prevent us from knowing what we are.

How Yoga still the mind’s thought-patterns?

Suppose we are doing a physical posture, breathing exercise or meditation. In the process of finding deep and subtle physical experience in yogic practice, we focused the mind on a specific task.

In this way, body & mind helps each other to find it’s stability.

Once body and mind found the correct balance, we no more dependent on partial & deceptive data supplied through 5 physical senses.

This process helps in flow awareness inwardly & thought-patterns stop creating in mind.

Foundation of Yoga: Yogic Philosophy

Philosophy of Yoga is a part of 6 orthodox schools in Hindusium namely Samkhya, Yoga, Nyaya, Vaisheshika, Mimamsa & Vedanta . Yogic philosophy is most influential among other six as it conceptualizes theoretical knowledge with the systematic techniques & personal experiment.

Samkhya, the foremost one, is an atheistic philosophy to approach liberation ( moksha ) while in yoga, God ( Ishvara ) plays an important role to liberate.

Yogic philosophy comprises a basic understanding of the following concepts.

• Two pillars of yogic philosophy –  Purusha (Soul or Consciousness) & Prakriti (Matter or Nature)
• Qualities of Jiva (Living being) – TriGunas
• The ethical principle of life – Yamas & Niyamas
• Mind stilling practices – 8 Limbs of Yoga
• The path of liberation – 4 Paths of Yoga

1. Purusha & Prakriti

In the philosophy of yoga, there considered two layers one above other for our essence of existence.

• The upper layer (Prakriti) – makes us experience the physical world.
• The lower layer (Purusha) – makes us feel the upper layers experiences.

Purusha (Soul) is the True-self, essence of experience & Creator of everything. It is an eternal source of pure consciousness which never created & will never destroy. When it comes to Purusha – there is nothing mundane or no worldly desires & hence no suffering.

Prakriti (Nature) is the Created-self, a tool of experiencing & Stems from Purusha. It changes forms with time & goes through the endless cycle of birth and death. Prakriti creates delusion which keeps us bind into the mundane world.

Purusha (Soul) experience Prakriti (Matter) through different filters (screens).

Suppose we are looking the world through red shades, then outside will look reddish. Our attitude towards something is always dependent on the filters we use. Patanjali’s Yoga Sutra described these filters as Vrittis .

With the use of these Vrittis, Prakriti (what we are experiencing) dominant over Purusha (the essence of experience), from which it stems. Hence, we forget the True-self (soul) over Created-self (Nature).

Yoga Chitta Vritti Nirodha – Yoga Sutra

Yogic Philosophy tells us , the practice of yoga ceases the Vritti (Fluctuations) of mind to make us realize the True-self over Created-self.

2. Tri-Gunas

Yoga philosophy makes understand the construction & working of mind through Tri-Gunas . It is a concept of Samkhya philosophy, which later on adopted as a part of yogic philosophy.

Sattva, Rajas & Tamas are the three qualities of a living being.

• Sattva – The state of Balance, Joy & Intelligence
• Rajas – The state of Movement, Energy & Change
• Tamas – The state of Inertia, Darkness & materialist

Every person has found in any of these states throughout many times in their lifespan. Yoga brings the Sattvic state in a person’s life.

History of Yoga: Origin & Development Timeline

History of Yoga: Detail information

1. pre-vedic period.

In Pre -Vedic India number of signs of yoga were seen in Indus-Saraswati valley civilization. It developed around 3300–1300 BCE in Northern India.

2. Vedic period (1700–500 BCE)

Vedas are sacred scripture of Brahmanism which contains Hymns , Mantras , and Rituals .

Rig-Veda the oldest holy Hindu scripture in which word ‘ YOGA ’ used first time in a Hymn.

In Atharvaveda , A group of ascetic called Vratya are to be shown doing some bodily postures which have evolved into Physical exercises in today’s world.

In the Vedic period, Rishis or Yogis was called by Vedic people to share their spiritual and yogic knowledge with them. It’s known as Vedic Yoga .

The aim of Vedic Yoga was to Yajna (Sacrifice) of the individual’s body and soul to unites with the supreme God by practice  Tapas , Asana , and Samadhi .

3. Pre-classical Period (500-200 BCE)

Pre-classical Yoga begins when Brahmans and Rishis start emerging Yoga concepts (which were in the air till date) in  Upanishads & scripture   like Bhagavad Gita .

In Hindu religion early writing on Pre-classical Yoga was written in Katha Upanishad along with 200 other scriptures.

Katha Upanishad describes Yoga as a connector bridge between mind and soul constituents.  This connection can be attained with the practice of physical posture, restraining breath and focus mind meditatively at a silent place.

Bhagavad Gita describes Yoga in a variety of ways through Karma Yoga (Action), Bhakti Yoga (Devotion) and Jnana Yoga (Knowledge).

In Buddhism , A systematic and comprehensive study on the Yoga-related concept shown in Pali Canon (A collection of Buddhist scriptures written in Pali language).

4. Classical Period (200 BCE – 500 CE)

The classical period witnessed for the beginning of systematic and comprehensive methods, ideas, techniques and practices of Yoga. Classic Yoga consists the Patanjali’s organized knowledge from Brahmans and Rishi-Munis of the Vedic-period.

Patanjali’s Yoga Sutras is a collection of 196 sutra containing methods and different theories of Yoga. Patanjali Yoga is also called Raja Yoga, i.e., Yoga to get control over your mind and emotions.

Ashtanga Yoga which elaborates steps and stages to obtain Samadhi state, also derived from Patanjali’s writings.

5. Post-classical Period

Post-classical Yoga’s main focus was to live in the current moment and accept the reality rather than strive to liberate a person from existence.

Scripture of the post-classical period called Bhagavata Purana describes a form of Yoga called Viraha (Separation) from the physical world and concentrate on the Krishna (God). Hence, the earlier time of yogis in Post-classical Period was gone meditation and contemplation.

Later on, different Yoga masters refused ancient teaching of Yoga and probed the hidden powers of the physical body to achieve enlightenment. As Vedas teaching has now converted into the development of physical body and so Tantra Yoga began with this.

6. Modern Period

The modern period started in the late 18th century when Indian masters start sowing Yoga’s seed to western countries.

18th Century

A disciple of saint Ramakrishna, Swami Vivekananda, was the first Yogi to influence the western people about Yoga.

In 1893, Vivekananda’s speech in Chicago Parliament of the World Religions spread long-lasting impression on the American public about Yoga.

Other Yoga Gurus was Paramahansa Yogananda who represented India in 1920’s International Congress of Religious Liberals in Boston US.

His different techniques of meditation and Kriya Yoga made his millions of followers in western and India. His founded organization was Self-Realization Fellowship .

19th Century

As Yoga has been usually synonym with Asana in the west, many Yoga Gurus started work on Hatha Yoga to propagate their teachings in the western culture. During the 1920s and 1930s two most prominent yoga gurus in India were T. Krishnamacharya and Swami Sivananda .

T.Krishnamacharya also called as the father of modern Yoga was the revival of Hatha Yoga. Krishnamacharya opened a first Yoga school in Mysore under the patronage of King in 1931. Some of the most renowned students of T. Krishnamacharya are B.K.S. Iyengar, T.K.V. Desikachar, and Pattabhi Jois. They became the famous Yoga teacher in the west, continued his legacy and increase the popularity of Hatha Yoga.

B.K.S. Iyengar is the founder of  ‘ Iyengar Yoga .’ Krishnamacharya was the brother-in-law of B.K.S. Iyengar so that he encouraged Iyengar to learn Yoga at the early stage of their life.

T.K.V. Desikachar was the son of Krishnamacharya. He is the founder of Krishnamacharya Yoga Mandiram (KYM), a yoga therapy clinic and yoga center in Madras. He taught a form of Yoga known as vinyasa yoga all around the world.

Swami Sivananda was a proponent of Yoga and Vedanta. He founded divine life society (DLS) in Rishikesh and published more than 200 books on Yoga. His book contains the practical application of Yoga philosophy over theoretical knowledge.

Apart from Hatha yoga, Kundalini yoga was also introduced around 1969 in the USA by Swami Satchidananda and Yogi Bhajan.

The Yogic Tree: 6 Branches of Yoga

Yoga is a very vast science of life & understanding it through only a single approach would be impossible for a person. The ancient yogis had worked to simplify yoga teaching.

Apart from just physical styles of yoga, they developed six branches of yoga. These six branches have unique characteristics, philosophies, practices & functions to approach life through yoga.

It is possible to practice more than one branch together, as all have one single goal – self-realization.

1. Hatha Yoga

Hatha yoga is the foundation of modern Yoga and translates as ‘the yoga of force.’ Physical postures of hath yoga are designed in a way to balance ‘Sun’ (Ha) & ‘Moon’ (tha) energies in the body.

2. Tantra Yoga

Tantra yoga is the ritualistic approach to bring equanimity between body & mind. Humans body and mind are cyclic and compulsiveness in nature. This behavior of the human’s body and mind keeps us trapped in the limitations.

Tantra Yoga is made up to go beyond these limitations and provides a platform to control energies from the subtle body.  

3. Karma Yoga

Karma yoga is the pathway to selfless action. According to karma philosophy, every action is served as an offering to the divine (God) without any outcome desired. Karma yoga is something you can practice out of mat anytime, anywhere.

To learn more about what benefits karma yoga gives when practiced regularly, you should definitely read this guide of karma yoga .

4. Bhakti Yoga

This branch is the spiritual path of yoga in which a practitioner devotes all actions to a chosen deity. Bhakti yoga develops the feeling of love & compassion for other beings. According to Bhakti philosophy surrendering ourselves towards divine & will reach us the ultimate goal of yoga, i.e., Self-realization. Click here to know more about bhakti yoga & its practice method .

 5. Jnana yoga

This branch of yoga is all about developing inwardly through acquired Knowledge, practice, wisdom & life experience. Jnana yoga practices self-observance to evolve seeker to know the truth of ‘Who I am.’ In this way, a practitioner can distinguish the duality of Truth-untruth.

6. Raja Yoga

Raja or ‘King’ is the branch of yoga that let us control over our mind very consciously and eliminate  vritti  (thought-patterns) created in our mind. It comprises many mindfulness techniques, austerity & physical poses to focus the mind at one point (Dharna – Concentration). It unfolds the eight limbs path described in Patanjali’s yoga sutra.

Yoga Benefits

We need a reason each time before starting a new thing & yoga gives us a thousand reasons to start it. Yoga works at the very subtle cell to a complicated organ of the body. Check here 46 Benefits of Yoga (Based on Scientific Research) .

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About the author.

Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life.

14 Comments

Dear Sir, I m writing this with great belief in Hast Mudra. My wife (44 Yrs Old) treated and survived with great difficulties from the “Viral Encephalitis”. It’s a brain-related disease. The advanced stage of Manigities.

Can you suggest which Yoga or Hast Mudra she should start for recovery? Pls reply

Vayu mudra is considered good for brain-related problems. Please refer this article for in-depth instructions on mudra.

However, I would suggest you in-person consultation with a yoga therapist before relying completely on a yoga exercise.

In my younger days when I was suffering from Diabetes then I started to practice “Uddiyana Bandha “, for a year with dietary restrictions and got rid of Diabetes. Now I am 78 and no any restrictions. And again I started to practice “Uddiyana Bandh ” and “Pashtimotanasan “and Ardhmatsyensan.

Very good information which is most important to the society which is undergoing a diffrent situation. Every one should know it other wise there is no solution for their self distraction of life.

What a Wonderful site Absolutely stunning and great domain

Would like to know more about Saptarishi and how they spread yoga teaching around different parts of the Earth.

I am very happy to read your article because it has given me a lot of information.

very nice briefly explained the entire yoga philosophy

Thank you for sharing knowledge.

The way Yoga helps relaxing the body and mind, I don’t think one would be able to get the kind of benefits with any other things. Nothing comes closer to the Yoga and people have lot to share about. This traditional way to relax is getting popular in western countries too and credit goes to the entire GURUS across the world.

Keep sharing the amazing stories.!!!

I like the idea that I’ll be able to still the patterns of my thought process through yoga. In addition to that, I think that I should also pursue becoming a teacher of yoga so that I can impart good knowledge to many people. I’ve always been fascinated by different cultures and connecting with people, so maybe undergoing training will help me achieve this.

Just started reading from fitsri..thanku for sharing such valuable information in a easy way.. It’s really amazing, you really did a wonderful job.. Pls continue the same

So far, by reading this post i am able to make my own understanding of yoga’s basics. Nicely explained the concept of thought patterns of mind & how practice of yoga is designed to eliminate it. Well, now i can feel, Yoga is more beautiful practice when you understand its aspects beyond the physicality.

Thanks for your valuable feedback Somashi Ravishankar. You understand it right, higher realization in yoga begins when you start knowing it beyond the physical aspects only.

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Everything to Know About Yoga and the Five Elements of Nature

Here’s what you need to know to honor the elements, and connect to the healing power of earth, water, fire, air, and ether in your yoga practice..

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Stop and imagine quietly standing barefoot out under the open sky. Feel the dirt under your feet, a breeze tickling the back of your neck. As the sun warms your face, listen for the trickle of a stream nearby. Breathe.

It’s a serene moment, one that evokes the elements of nature . Earth, air, fire, water and ether are elements of a universal theory of creation that has been part of many ancient practices and eastern philosophies for millennia. 

“The five great elements, or panchamahabhutas, are thought to have originated as the universe [did], so they are as old as can be,” says Anjali Deva , certified Ayurvedic practitioner and founder of Rooted Rasa. “[They are] the building blocks of the universe, as well as our bodies…everything is created with different combinations of these five elements.” 

In Ayurveda , the sister science of yoga and one of the oldest medical systems still practiced today, those five elements are prithvi (earth), jal (water), agni (fire), vayu (air), and akasha (ether or space). 

The elements correlate with the senses and with particular body parts and functions. Each has an energy correspondent among the chakras . According to the ayurvedic system, each of us is born with a unique combination of the five elements—some more dominant than others, says mindfulness coach Brenda Umana , MPH, RYT-500. 

The combination of elements that are most dominant within you makes up your dosha. 

Air and ether create the vata dosha. The pitta dosha is a combination of fire and water. The kapha dosha is earth and water. 

Knowing your dosha—along with what shifts you out of balance—is the first step in understanding how to best incorporate the five elements into your life. “Generally, what takes us out of balance, more often than not, is going overboard with our dominant nature or way of being,” Umana explains. 

Our day-to-day environment, life stressors, even seasonal changes can also unbalance us. “As the outside world’s environment changes, so do the elements within our bodies,” Deva says. So when it’s raining, we experience more of the water element. When it’s hot, more fire. 

“Knowing all of this helps us make dietary and lifestyle changes to support these subtle changes, balancing them with opposite qualities,” Deva continues. Meaning that a hot, sunny day may call for cooling foods, like cucumbers, while chilly weather calls for hot tea and warm stews. 

Here’s more on each element, including the emotional and physical properties of each, their associated chakras or energy centers, and descriptions.

Earth Element (Prithvi)

Correlating mood: calm, grounded, safe, reliable

Chakra: First ( root )—sense of being, survival, stability, support

The most dense of all the elements, earth makes up the solid matter of the universe. The earth element is cool, heavy, rough, and stable. It also represents the structures of our bodies—bones, flesh, skin—and helps give us shape. When the earth element is out of balance, issues with our skin, hair, muscles, and bones may crop up. We may also experience exhaustion, weakness, lack of flexibility or loss of appetite.

Water Element (Jal)

Correlating mood: flexibility, fun, creativity

Chakra: Second ( sacral )—sense of pleasure, flow, sensuality  

Water is soothing, cleansing, sustaining, and nourishing. The water element helps us connect to our feelings and emotions. Water imbalances can manifest in shifts in the quality and amount of fluids in the body, including saliva, digestive juices, joint fluid, reproductive fluids, and blood. Mentally, an out-of-balance water element is associated with addiction, repressed emotions, or a lack of creativity. 

Fire Element (Agni)

Correlating mood: confidence, discipline, motivation

Chakra: Third ( manipura )—sense of self, purpose, personal identity 

This element represents heat, light, digestion, metabolism , and transformation. When our inner flames are stoked, fire provides energy for the body. This element fuels our sense of independence and motivation. We know our fire is in balance when we easily tap into all the emotions associated with power: inner strength, confidence, discipline, motivation, and change. When it’s off-kilter, we may feel irritable or angry , or experience inflammation, digestive problems , or fever. 

Air Element (Vayu)

Correlating mood : loving and compassionate awareness, intellect, lightheartedness

Chakra: Fourth ( heart )—sense of relationship, boundaries, balance, love 

Air represents all forms of motion, including blood circulation, breath, thoughts, and locomotion. When in balance, air gives off light and a sense of buoyancy; when it’s askew, it can show up as anxiety and indecision. It may cause an inability to be present, or create conflict in relationships. An air imbalance can cause disruptions in your immune system or hormone production. 

Ether or Space Element (Akasha)

Correlating mood: spacious, open-minded, universal consciousness 

Chakra: Fifth ( throat )—sense of acceptance, truth, communication, integrity

The most subtle of the elements, ether is all about space and openness. This element governs the spaces of the body, including the space inside our cells. When ether is unbalanced, it can create blockages: Energetically, we may feel closed off, or as if we can’t get enough time or space. When ether is in balance it allows for clear, truthful expression and communication. 

The Five Elements in Yoga

In order to feel whole and healthy, Ayurveda prescribes balancing elemental energies through  diet , herbal supplements , meditation, and movement practices such as asana.

Any style of yoga practice can help balance the five elements of nature. Developing a deeper understanding of each element within your body will help you adjust to exactly what’s needed that day, Umana says. 

If you’re feeling anxious or overwhelmed, for example, that’s a sign of air being out of balance,  says Emily Chen , RYT-500, founder of Alchemy School of Yoga . Rather than taking a fast-paced class with a lot of transitions, a slower, simpler practice may be a better choice for that day.

“ Vinyasa will generally increase air and ether elements; power and Ashtanga yoga will generally increase fire and water,” Chen says. “ Yin and hatha will generally increase earth and water.”

Here are some helpful guidelines for those just getting started, more on how the elements may impact your yoga practice, and the asana style variations that may help bring each element back into balance.

Best Yoga Practices for Earth Element

To truly feel balance in the earth element, it’s important to feel a sense of grounding and stability, Umana says. Each movement should feel sure-footed, certain, and deliberate. Poses that help channel that energy include Tadasana (Mountain Pose), Uttanasana (Standing Forward Bend), Virabhadrasana I (Warrior I) and Virabhadrasana II (Warrior II), and Balasana (Child’s pose). 

As you move through these poses, Chen says, notice your connection with the Earth and how the ground always provides support. As you press your feet into the surface beneath you, there is an equal and opposite force coming from the ground that holds you up. 

In Savasana (Corpse Pose), for instance, the heaviness of your limbs is met with the force of the Earth rising up to support you, Umana explains. And in Virabhadrasana (Warrior I) and other standing poses, Chen says you can feel your feet connecting with the Earth, from the balls of your feet to the heel, creating a stable foundation. “With each breath, you ground down through your legs and, with that support, you lift a little taller through the spine,” she adds. This creates an opportunity to feel centered, stable, and safe. 

Best Yoga Practices for Water Element

The poses that encourage fluidity and ease (like Utkata Konasana , Paschimottanasana , and Malasana ) are ideal for tapping into this element. Just like water, you want to let each movement flow, Chen says. “Feel for the pleasure of expansion, the pleasure of growth, the pleasure of challenge,” she explains. “Each asana is an opportunity to feel everything that is arising in this moment, noticing how easily everything that doesn’t serve you falls away.” 

A prime example: Eka Pada Rajakapotasana (Pigeon) . Chen says this asana gives you an opportunity to notice an opening or sense of expansion in your hips. As you settle into the pose, new space becomes available. Gently allowing and appreciating that that gives you the pleasure of growth and challenge. 

To feel this element to its fullest, though, Chen says you shouldn’t stop paying attention at the end of the pose: “Keep feeling into this pleasure, even as you lift yourself out of the pose and into your next, [making] the transition graceful and full of ease.” 

Best Yoga Practices for Fire Element

Core-centric, heat-generating poses—think Kumbhakasana (Plank), Virabhadrasana III (Warrior III), Dhanurasana (bow), or Paripurna Navasana (boat)—are all ideal for stoking your fire. Tune into the strength and confidence stimulated through your movements and balance the fine line between ease and effort to really maximize its benefits. 

“You’ll notice that, as you physically challenge yourself, you feel an inner sense of confidence building,” Chen says. 

In Adho Mukha Vrksasana (handstand), for example, the activation of your fingers pressing into the floor, the push through your shoulders, and the engagement of your legs all connect to a center of gravity—your core. As you become more confident in that centeredness, you’re able to sense the ease in your pose, finding balance between working hard but not too hard. In fire-stoking poses, you may notice moments when your thoughts are sharper, more confident, and self-directed. You realize that, in every situation, you control your body and you focus your attention, Chen says. 

Best Yoga Practices for Air Element

I t may seem obvious, but yes, breathing practices—think diaphragmatic , Ujjayi , and channel-cleaning breath —are all helpful in stimulating air. 

As for poses, Ustrasana (Camel), Bhujangasana (Cobra), Setu Bandha Sarvangasana (Bridge), and Urdhva Dhanurasana (Wheel) all tap into the air element. Tadasana (Mountain) is also an air pose. Chen says it’s ideal for noticing postural sway, the natural rocking back and forth that your body engages in while continuously striving for balance. 

Whichever poses you select, focus on agility, mobility, and a balanced breath in your practice, Chen suggests. Avoid rushing or moving sluggishly, keeping a light and easy pace that allows you to stay focused on the quality of your transitions and the subtle movements (like that postural sway) that are ever-present in a flow. 

Best Yoga Practices for Ether Element

The first thing Chen recommends for supporting the ether element: meditation . “It connects us to our sense of inner vastness and emptiness,” she says. “Meditation helps us remember that the space inside ourselves is the same space that exists in all other beings—and it is that space that makes physical reality possible.” 

To harness the ether element in asana, Chen suggests throat chakra openers such as Bitilasana (Cow), Matsyendrasana (Fish), and side neck stretches. “Focus on the feeling of structural integrity and alignment,” she explains. “Avoid collapsing or constricting, and feel for maximum spaciousness, openness, and ease.” 

This can apply to all poses. In Uttitha Trikonasana (Extended Triangle), for example, Chen suggests feeling for spaciousness through both sides of the body and openness in the chest and torso. 

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• Essay On Yoga

Essay on Yoga

500+ words essay on yoga.

Yoga is an Art and Science of healthy living. It is a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. The holistic approach of Yoga brings harmony to all walks of life. Yoga is also known for disease prevention, promotion of health and management of many lifestyle-related disorders. Through this Essay on Yoga, students will get to know the importance and benefits of performing yoga. By going through this essay , students will get different ideas on how to write an effective Essay on Yoga in English to score full marks in the writing section.

Meaning of Yoga

The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises, Yoga is the coming together of the individual self or consciousness, with the infinite universal consciousness or spirit. Yoga is a method of inquiry into the nature of the mind, which emphasises practice and direct experience. Yoga is an ancient art based on a harmonising system for development of the body, mind, and spirit. Yoga signifies the ‘integration of personality at the highest level. It includes various practices and techniques mentioned in the yogic literature and is collectively referred to as ‘Yoga’.

Importance of Yoga

Yoga encourages a positive and healthy lifestyle for the physical, mental and emotional health of children. Yoga helps in the development of strength, stamina, endurance and high energy at the physical level. It also empowers oneself with increased concentration, calm, peace and contentment at a mental level leading to inner and outer harmony. With the help of yoga, you can manage daily stress and its consequences.

Yoga brings stability to the body and the wavering mind. It increases the lubrication of joints, ligaments, and tendons of the body. Studies in the field of medicine suggest that Yoga is the only form of physical activity that provides complete conditioning to the body because it massages all the internal organs and glands. It reduces the risk of many diseases. Yoga can create a permanently positive difference in the lifestyle of anybody practising it on a regular basis.

Benefits of Yoga

Yoga is a perfect way to ensure overall health and physical fitness. The physical building blocks of yoga are posture (asana) and breath. Through meditation, and breathing exercises (called pranayama), you can banish all your stress and lead a healthy life. In fact, it is one of the best remedies known to humankind, for curing chronic ailments that are otherwise difficult to be cured by other medications. People suffering from backaches and arthritis are often suggested to do asanas that concentrate on the exercise of the muscles at strategic locations. Pranayamas are the best breathing exercises to increase the capacity of the lungs.

A series of poses held in time with breathing, helps every part of the body. Yoga increases strength, endurance, flexibility, and balance. It increases the ability to perform activities, provides more energy and gives a restful sleep. Performing yoga daily helps in building muscular strength. The different asanas make the body more flexible. Moreover, yoga prevents cartilage and joint breakdown, increases blood flow, and lowers blood sugar. The most important benefit of yoga are its application in relieving stress, fatigue, invigoration and vitality. Yoga works as an immunity booster and gives peace of mind.

The amazing thing about Yoga is that its positive effects on the health and mind are visible over time. Another speciality about Yoga is its wide choice of asanas. Depending upon your stamina and overall health, you can choose from mild pranayamas and asanas to high-intensity asanas. It is a medication without the actual use of medicines. Moreover, no visible side effects are associated with the practice of Yoga on a regular basis. All you need to know is the most appropriate asanas according to the ability and structure of your body. Also, you need to learn the right way of performing the asanas because any wrong attempt can cause sprains and injuries.

Yoga practice is safe and can bring many health benefits to practitioners. The beauty of Yoga is that it can be practised by anyone. It doesn’t matter how old you are or what shape you are in. Yoga increases an individual’s physical coordination and promotes better posture. It helps stimulate the circulatory system, the digestive process as well as the nervous and endocrine systems. Yoga is dynamite to make you feel younger, refreshed and energetic.

Yoga is the perfect example of holistic health because of its combination of mind and body. It has become more popular than ever, with celebrities, politicians, business people, and people from every walk of life currently practising. Yoga is a multidisciplinary tool extremely useful to purify the mind and body and gain control over our minds and emotions. It is the most popular means for self-transformation and physical well-being.

Frequently Asked Questions on Essay on Yoga

Why is yoga important.

Regular Yoga practice can help in body relaxation and flexibility. Relieves chronic stress and releases mental distress.

What are the benefits of Yoga?

Yoga makes the body flexible and improves breathing patterns. It can help build muscle strength and regulate blood flow. Practising yoga regularly thus helps keep diseases away and improves immunity

Mention a few easy Yoga poses.

Padmasana (sitting pose), tadasana (mountain pose), and balasana (Child’s pose) are three examples of yoga poses.

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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.

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What is Yoga

What is yoga.

Yoga is an ancient system that offers wisdom, techniques and practices to support physical, mental and spiritual wellbeing. From the physical postures ( asana ) and breathing techniques ( pranayama ), to guidance on living ( yama & niyama ) and meditation, the aim of different yoga processes is to help a person achieve harmony and greater understanding of themselves and life. Yoga is a science that can be effectively applied whether the practitioner ‘believes’ in the philosophy of yoga or not. It offers a wide range of tools and practices that are accessible to all, and is not limited to any age, sex, race, or religion. Essentially, yoga is a process of self-realisation and discovering the true nature of things. While it may appear that yoga is a group activity, the journey itself is an individual one. And as such, everyone will have their own unique level of understanding as they progress along the path of yoga.

The Benefits of Yoga

Some of the commonly known benefits of practicing yoga:

• Improves flexibility and balance: Yoga poses and stretches help to increase mobility and enhance the range of motion in various joints in the body.
• Reduces stress and anxiety: Yoga practices such as deep breathing, meditation, and certain poses help to calm the mind and reduce stress.
• Improves overall health: Yoga has been linked to reducing high blood pressure, improving heart health, easing chronic pain, and strengthening the immune system.
• Enhances mental clarity and concentration: Yoga practices promote mindfulness and focus, leading to improved clarity and concentration.
• Promotes better sleep: Yoga practices can help to reduce anxiety, stress, and physical tension, leading to improved sleep quality.
• Increases strength and tone: Yoga poses and sequences challenge various muscle groups, leading to improved strength and muscle tone.
• Boosts self-awareness and self-esteem: Yoga practices help to increase self-awareness and self-esteem by promoting self-reflection and self-acceptance.
• It is important to note that the benefits of yoga vary from person to person and depend on various factors such as the type of yoga practice, frequency of practice, and individual health conditions.

Yes, there are different subsets of yoga that focus on different goals and tenets. For example:

• Hatha Yoga: a set of physical practices (inclusive of asana and pranayama) that aim to promote vitality and health. This is the most widely known type of yoga in the Western world.
• Karma Yoga: living life in a manner where one strives to be of service to others and God.
• Jnana Yoga: A practice that focuses on developing wisdom, knowledge, and understanding of the self and the nature of reality through meditation, self-reflection, and study.
• Bhakti Yoga: the cultivation of love for the Supreme, or God.

There are many different styles of yoga, each with their own unique approach and emphasis. Here are some of the most practiced styles:

• Vinyasa Yoga
• Ashtanga Yoga
• Iyengar Yoga
• Bikram Yoga
• Kundalini Yoga
• Restorative Yoga
• Jivamukti Yoga
• Anusara Yoga
• Kripalu Yoga
• Satyananda Yoga
• Sivananda Yoga
• Bhakti Yoga

Yama and Niyama are the first two limbs of the eight-limbed yoga system. They are ethical principles that guide behaviour and actions towards oneself and others.

Yama consists of five principles that represent behavioural guidelines towards others:

• Ahimsa (nonviolence)
• Satya (truthfulness)
• Asteya (non-stealing)
• Brahmacharya (celibacy or continence)
• Aparigraha (non-greediness)

Niyama consists of five principles that represent moral and ethical values towards oneself:

• Saucha (cleanliness or purity)
• Santosha (contentment)
• Tapas (discipline or austerity)
• Svadhyaya (study of self)
• Īśvara praṇidhāna (dedication to the universal absolute)

Together, Yama and Niyama act as a foundation for the practice of yoga and help create a peaceful and harmonious inner and outer environment.

General Yoga Classes

Yoga classes typically begin with some breathing exercises and warm-up poses to prepare your body for the practice.

The main portion of the class includes a series of yoga poses or asanas, which are held for varying lengths of time. These poses can range from gentle and relaxing, to more challenging and physically demanding.

Throughout the class, the instructor may give verbal cues to help you maintain proper alignment and offer modifications to make the poses more accessible or challenging.

Many classes also incorporate meditation and relaxation techniques, as well as ending with a final resting pose called Savasana to allow your body to fully relax and integrate the benefits of the practice.

Some teachers may include chanting during or at the end of the practice, and students can choose to engage as they feel comfortable.

Overall, a yoga class is a holistic experience for the body and mind, and is designed to help increase strength and flexibility, reduce stress, and promote overall wellness.

Meditation Classes

Meditation is usually an integral part of yoga and many yoga teachers may offer classes dedicated to the practice of meditation. Participants usually practise either on cushions on the floor, or seated on chairs. A dedicated meditation class typically includes:

• An introduction possibly including breathing exercises and relaxation
• Mindfulness and meditation practices
• Returning to an outward focus and brief discussion

Classes generally span 1 – 1½ hours.

Many people are afraid of attending yoga classes for the following reasons:

• Being judged by others for their knowledge, flexibility, body type, or outfit.
• Feeling like they don’t belong in a group setting or are self-conscious about participating in group activities.
• Worries about not being able to keep up with the instructor or other students.
• Fear of physical injury or pushing beyond their physical limits.
• Unexpected physical or emotional reactions during the class, such as crying or feeling overwhelmed.
• Concerns about hygiene, cleanliness, or the potential for germs and bacteria in a shared environment.
• Fear of the unknown, doing something new, or out of their comfort zone.

If you can relate to any of these fears, it can be helpful to speak with your local teacher before attending classes in order to gain a better understanding of how classes are run, if the style of class is a right fit for you, and to see if the environment the class is held in is suitable for your needs. Or feel free to give us a call in the office to talk. We’re here to support your journey, every step of the way.

Yoga is not a belief-based practice, but rather a set of techniques and tools for physical and mental well-being.

Even if someone does not subscribe to the philosophy behind yoga, they still benefit from the physical postures, breathing exercises, and meditation techniques.

In fact, one could make the case that it is better not to be encumbered by jargon or concepts that have been awkwardly translated.

These practices have been shown to improve flexibility, strength, balance, stress management, and overall health.

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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

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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.

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Asanas: Meaning, Definition and Purpose

Anyone who’s taken a yoga class has probably heard the term “asana.” Asanas are the physical body positions or poses of yoga that form the foundation of a modern hatha yoga practice. While most classes only teach the basics, there is a wide range of difficulty and complexity of the yoga asanas. To fully understand and learn the asanas, we will need to uncover the history of them, their origin, and how they’re used today in yoga. Gaining this knowledge opens up the doors for us to have a deep, profound and insightful practice.

Asana meaning and definition in Yoga

Asana is a Sanskrit word meaning “posture,” “seat,” or “place.” Asanas are the physical positions we assume during a hatha yoga  practice. Each pose has its own Sanskrit and English name. Almost all of the Sanskrit names for the poses end with “asana.” For example, the classic lotus pose is named Padmasana, and the common tree poses is named Vrikshasana. Many of the asana names have come from the shapes and movements of animals and elements of the natural world. Some names differ by different schools of yoga , and some of the names have changed over time. There are several asanas that have been known by multiple names at different time periods.

There are many different types of poses , but they all follow the same basic principles of alignment and muscular engagement. They include everything from simple twists and backbends to advanced balancing poses . There can be many variations on the individual poses, and each variation has its own benefits, purpose and challenges.

An asana can be performed as a still and static position that can be held for several breaths, or it can be a posture that is part of a dynamic flowing movement that lasts for less than one inhale or exhale. The period of time it is held is dependent on the school of yoga followed and the intensity and difficulty of the physical posture. For example, Iyengar Yoga emphasizes yoga anatomy and physical alignment so the poses are held a while. In contrast,  Ashtanga Yoga and Vinyasa styles move quickly between poses linking movements with breath as in the sun salutations.

While there is no wrong way to do any asana, there are a general principles of alignment, breathing techniques, and mindfulness that should be followed to prevent injury and maximize the benefits of yoga .

How many yoga postures are there?

Patanjali’s Yoga Sutras was one of the first yogic texts to mention the word asana. Patanjali includes it as one of the eight limbs of yoga and in sutra 2.47 he notes that asana should be “steady and comfortable.” The classic Hatha Yoga Pradipika text describes 18 postures but goes on to state that “Shiva taught 84 asanas.” Yet a later text called The Gheranda Samhita notes that “there are 8,400,000 asanas described by Shiva. The postures are as many in number as there are numbers of species of living creatures in this universe. Among them 84 are the best; and among these 84, 32 have been found useful for humankind in this world.” Most yoga teachers only lead about 15-25 poses in their classes. YogaBasics’ pose directory has 120 of the main modern asanas listed with photos and step-by-step instructions.

The history of the asanas

The original asanas were simple seated positions designed to be performed by yogis during meditation . They were steady yet comfortable shapes designed to focus the mind and calm the nerves and allow one to enter a deep meditative state.

Since those early days, more and more asanas were created for different reasons. In the 11th century at the Goraksha Sataka text was the first to describe a non-seated asanas. The Hatha Yoga Pradipika was written in the 15th century and describes 18 poses, but none of these are standing poses . Non- seated poses first appear in the Gheranda Samhita which was composed in the 17th century.

In the famous 1966 asana book Light on Yoga , B. K. S. Iyengar included the asanas his teacher Krishnamacharya created from a fusion of traditional Indian wrestling, gymnastics, and British Army calisthenics. In 1974 yoga instructor Sri Dharma Mittra created an “Ultimate Yoga Chart” poster that contained a list of 908 asanas which was later published as a book .

The difference between asanas and other physical exercise

The practice of yoga combines stretching, breathing, mindfulness and meditation to improve your health, reduce stress and increase strength and flexibility. It’s less of a workout and more of an exploration into the mind-body connection. It’s a holistic lifestyle that is a mental and spiritual journey rather than a physical challenge.

In contrast, gymnastics and other physical exercise focus on building muscle mass, endurance and stamina through quick repetitions or sets of movement. There is no emphasis on breath work, mindfulness or developing the mind-body connection. Yoga is not a competitive sport like running or weight lifting. It is designed to develop balance, coordination and concentration through controlled movement while embracing non-judgement, kindness and compassion for yourself and others.

Asanas purpose and benefits

The modern practice of asana focuses primarily on its health benefits, and is used as a low-impact form of exercise. The traditional goals of asana also included preventing disease and promoting a healthy body but focused more on its spiritual purpose and benefits. By learning to control and discipline the body, the body’s energy and mind are also calmed and focused. Below are the more traditional and perhaps unknown purposes of a regular asana practice:

• Yoga asanas are practiced to increase inner strength and focus to create a strong container to withstand the intensity of tapas , the austerity practices used to reach a state of enlightenment.
• Yoga postures are used to control, purify and cultivate prana , the life-force energy the flows through the nadis or energy channels of the body.
• Asana practice creates mental, emotional and energetic balance. When you perform asanas regularly, it helps reduce negative thought patterns and regulate the emotions .
• Asanas are one of several yogic practices used to reduce bad karma and prevent its accumulation.
• A grounded and steady physical practice facilitates the deeper practices of pranayama, bandha, and mudra. These hatha yoga practices help direct and calm the energy and promote further exploration of the subtle body.
• A strong asana practice enables one to explore the conscious and unconscious mind through the layers of the koshas and subtle body. This allows one to gain insight into the true nature of self and reality.

The relevancy of asana in the yoga tradition

Asanas are a relatively small aspect of yoga when compared to the overall depth and breath of the tradition of yoga. They are a relatively small slice of an older and much larger body of knowledge, philosophy, lineage, and techniques. For example, you can explore other aspects of yoga such as breathing exercises , meditation, codes of social conduct, self-observances, diet, devotion, or selfless service, without having to do any asanas at all.

The ultimate goal of yoga is the union of one’s individual mind, body, and spirit. Yoga poses are one method you can help you attain peace within yourself by practicing self-discipline and self-awareness. Asanas were not intended to be a standalone practice. Instead, they were meant to complement the other practices of yoga .

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4 responses to “asanas: meaning, definition and purpose”.

As a long-time yoga practitioner, I found this article to be a helpful reminder of the basic principles of asanas. It’s important to always go back to the fundamentals

I am curious to know more about the history and origin of these asanas. Are they all from ancient India, or have they been developed over time by different cultures?

I had no idea there were so many variations of yoga asanas!

Ultimately, the goal of yoga is to find that union within ourselves. Asanas are just one tool to help us on that journey of self-discipline and self-awareness.

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What is spiritual narcissism? These narcissists are at your church, yoga class and more

Narcissists are everywhere − and, yes, that includes church .

If you've been involved in a church, yoga class, meditation group or other religious or spiritual community , odds are you've come across a spiritual narcissist , or a narcissist who uses spirituality and religion as a means to garner attention and validation, also known as narcissistic supply, to control others.

By no means does someone being religious or spiritual mean they're a narcissist. Rather, psychologists say, spiritual narcissists distort religion and spirituality to cater to their own selfish interests, as well as to punish and abuse others.

"As a society, we tend to assume certain positive things about people who go to church or practice a religion," says  Chelsey Cole , a psychotherapist and author of "If Only I'd Known: How to Outsmart Narcissists, Set Guilt-Free Boundaries, and Create Unshakeable Self-Worth." "We assume that they’re honest, genuine and well-intended. These assumptions serve narcissists very well, because they can effectively hide their lies and manipulation behind their spiritual mask."

Narcissists are everywhere, but you should never tell someone they are one. Here's why.

How do narcissists view religion and spirituality?

Spiritual narcissists will often take religious teachings out of context in order to gaslight people into doing what they want them to do or to justify their own mistreatment of others. If you speak out or raise questions to a spiritual narcissist, expect a smear campaign, in which the narcissist criticizes your faith, spiritual practice and morals.

Like all narcissists, spiritual narcissists also lack empathy, caring only about themselves. Because of this, being perceived as spiritual and enlightened is often more important to them than actually being spiritual or enlightened.

"They act like they speak for God and, if you don’t do what they want, then you’re against God. Essentially, they put themselves between you and God and claim that if you don’t do whatever they want you to do, then you’re not a 'true believer' or that you’re a bad person," Cole says. "They never practice what they preach."

In extreme scenarios, spiritual narcissists may even start cults or become cult leaders, says Stephanie Sarkis , a psychotherapist and author of "Healing from Toxic Relationships: 10 Essential Steps to Recover from Gaslighting, Narcissism, and Emotional Abuse."

"Anyone that's in a position of power can inflict narcissistic abuse on others, and, particularly when it's a spiritual organization, you have people that might be vulnerable, that may be more of a target for narcissists," Sarkis says. "There's inherent power in leading a group of people."

Narcissists can't stand these traits. Here's how to become immune to narcissists.

What are the signs of spiritual narcissism?

Here are some signs you may be dealing with a spiritual narcissist, according to Cole:

• They resist feedback.
• They’re quick to judge (and judge harshly).
• They always give a spiritual reason for why they're right and you’re wrong.
• They act like their relationship with God is more special than anyone else's.
• They justify abusive actions by saying it's what God has "called" them to do.
• They claim God has "chosen" them for positions of power or leadership within the community.

When in doubt, listen to your intuition too, Sarkis adds: "If something doesn't feel right, it probably isn't."

Narcissists have a type. Are you a narcissist magnet? Here's how to tell.

What are 10 Yoga Poses That Help Lose Weight?

If you’re new to doing yoga exercises and starting a weight loss journey, you might wonder, “Is yoga good for weight loss?” Though some people might think yoga only helps you relax and increase your flexibility, yoga, and weight loss are indeed connected.

The mindfulness aspect of yoga helps manage stress to curb emotional eating. The physical practice of yoga helps burn calories, increase muscle mass, and improve muscle tone. These mental and physical benefits help regular yoga practitioners lose weight. Eating a healthful, balanced diet is also essential for your overall health.

Yoga for Weight Loss

All movement helps you burn calories. When doing yoga for weight loss, consistency is key. You should do a minimum of three to four one-hour yoga sessions per week to gain muscle mass and lose weight.

Note: Always consult your physician or health care provider before starting a new diet or exercise plan.

Here are 10 of the best yoga poses to do to lose weight.

The plank pose, or Phalakasana improves shoulder and core strength. It also helps reduce abdominal fat, stretches the spine, strengthens your lower back muscles, and improves posture.

The side plank variation gives your arm muscles a rigorous workout as you balance your body weight on one side and raise your free arm into the air.

The chair pose or Utkatasana activates your entire body and boosts your metabolism, which helps you lose weight. It strengthens your core, legs, and glutes and improves stability and balance. As you generate body heat, this pose boosts calorie and fat burning.

Warrior I Pose

The longer you can hold the Warrior I pose — aka Virabhadrasana — the better the results. This powerhouse position tones multiple areas, including your glutes, thighs, legs, and arms. Also, if you tighten your abs as you hold it, this pose tones and flattens your belly. Plus, maintaining focus while you assume this stance increases your grit and determination. No wonder it’s called “warrior”!

Warrior II Pose

Warrior II or Virabhadrasana II strengthens your lower body, opens your hips, and improves your stamina and balance. When you engage your abdominal muscles, it strengthens your core. Like Warrior I, this easy pose offers big benefits.

Bridge Pose

The Bridge pose is also known as Setu Bandha Sarvangasana. This backbend stretches your abdomen, shoulders, and chest while it strengthens back muscles, glutes, ankles, and thighs. If you sit or slouch for prolonged periods, this position offers relief and improves posture. To help with weight loss, this pose also boosts your metabolism and improves digestion.

Upward-facing Dog Pose

The Upward-facing Dog pose, or Urdhva Mukha Svanasana, is a companion backbend to the Downward-facing Dog. It strengthens your wrists, arms, and back and provides constant slouching relief.

The position also strengthens abdominal muscles, burns belly fat, and boosts energy levels. As you breathe through the pose, it opens your lungs and heart, which improves oxygen flow throughout your body.

Downward-facing Dog Pose

Downward-Facing Dog is one of the most widely known yoga poses. Also called Adho Mukha Svanasana, this pose improves blood flow and digestion. Downward Dog helps reduce irritating bloating and gas, which are never pleasant when you’re trying to lose weight. The position also strengthens back muscles, improves posture, and helps alleviate back, neck, and shoulder pain.

Boat pose or Navasana promotes weight loss because it strengthens your core and stimulates your abdominal organs, which improves digestion and combats belly fat. In this pose, you bend your body into the shape of a boat. Holding the position increases body awareness, improves balance, boosts stamina, and speeds up your metabolism.

Also known as Bhujangasana, the Cobra pose stretches your abdominal muscles and helps trim belly fat. This popular yoga backbend engages your glutes, hamstrings, spinal extensors, upper back muscles, and triceps. It helps alleviate lower back pain and aids in correcting posture. You should avoid this pose if you are pregnant.

Cat-cow Pose

The Cat-cow pose, or Marjaryasana-Bitilasana stretches your back, spine, shoulders, and neck. Stretching these areas helps decrease back pain, improves posture, and aids in digestion. This pose lengthens and opens your chest, which improves your breathing capacity. It also helps relieve stress — which, in turn, can help curb emotional eating.

Overall, doing any of these yoga poses will help you burn calories, build muscle, and relieve stress — which can help you lose weight. Pairing these yoga poses with a healthful, nutritious diet can bolster your weight loss and wellness success.

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What Will Meghan Markle’s New Lifestyle Brand Sell? Yoga Mats, Vegan Jelly, and Everything Else, Perhaps

By Kase Wickman

She’s already the Duchess of Sussex, but could Meghan Markle also have her eye on becoming Queen of Tasty Spreads and Dips? According to the trademark filing for her mysterious new lifestyle brand, American Riviera Orchard , the answer is not no. The original filing mentions cracker toppers of the fruit, legume, nut, oil, sesame, and garlic-based varieties, an absolute spreadable delight for your taste buds. 

Meghan could also be positioning herself to become your go-to supplier for tableware, cookbooks of the e- and printed varieties, coffee cups, decanters, table place card holders, tablecloths, and fabric gift wrap. After all, you can’t have a dip without a spoon, no?

But that’s not all. All of the above could plausibly fit in the same aisle of a bougie yet tasteful boutique. Not so much for more recent updates to the filings for the tri-named brand, which offers quite the spread (of the non-edible variety) of possible products.

Take a deep breath, the list is not a short one. Among many additional products, ARO could offer garden tools like hand trowels, decorative string lights, letter-openers and stationery, complete with embossers and seals, journals, cocktail napkins, washi tape, pet leashes and collars, tote bags, pillows for people and pets, plant seeds, soap, jewelry, dog beds, “decorative crystal prisms,” aromatherapy oil diffusers, kitchen tongs, empty glass jars, bird baths and feeders, beach towels, yoga mats, meditation cushions, holders for matches, bird seed, mayonnaise, and salad dressing.

So plausibly, American Riviera Orchard could supply you with everything you need to maintain a bullet journal detailing your day-to-day activities including walking your dog, watching birds enjoy your fairy-light strewn yard with hand-cultivated and lovingly tended plants, meditating near your lovely crystal (kept in a jar for vibes), and then making a nice BLT sandwich to warm up for your charcuterie spread, which you will enjoy after penning a letter to your grandmother on your personalized stationery.

Oh, and a tote bag to put it all in. Obviously.

Has anyone checked to see if fellow vibey Montecito homeowner Gwyneth Paltrow is OK lately? These spreads are feeling a little Goopy, if you know what I’m saying.

Meghan and her husband, Prince Harry , are an intriguing side plot to the drama happening overseas with the British royal family they left in dramatic fashion in 2020. While the remaining working royals face medical turmoil, with the recent announcements of the cancer diagnoses of both King Charles III and Kate Middleton , Harry remains estranged from his brother Prince William , the next in line for the throne. The Fab Four of yore, this is not. Meghan launched the Instagram page for American Riviera Orchard, bearing a logo that looks an awful lot like a royal cypher, on March 14, the four-year anniversary of the day that the couple and their young son, Prince Archie , and Meghan’s mother, Doria Ragland , secretly flew from Canada to Tyler Perry ’s California home, thanks to an assist from none other than Oprah . That week, Kate had not yet shared her health news, and speculation was still coming fast and furious about her status and whereabouts, spurred on by mishigas surrounding the release of an edited Mother’s Day photo on the Waleses’s official social media accounts.

The Instagram account for American Riviera Orchard has already racked up north of a half-million followers, despite the lack of information, and has already inspired at least one copycat. Another former trademark application for the name “American Riviera,” abandoned in 2019, is also a reference to Meghan and Harry’s adopted hometown of Montecito, California, but that brand’s proposed offerings, primarily around vape pens, “herbs for smoking,” “tobacco alternatives,” and associated accouterments, are somewhat different from what Meghan appears to have in mind. And, no, it isn’t an earlier idea of hers: It’s not registered under her Mama Knows Best, LLC umbrella, as her nascent brand is.

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‘Flexible burglar' caught doing yoga before allegedly robbing bakery

"a few things were stolen including some croissants which were clearly too tempting for this flexible burglar," phillippa's bakery said in a facebook post., published march 20, 2024 • updated on march 20, 2024 at 10:08 am.

A woman in Australia was captured on surveillance video doing a full yoga flow before she allegedly broke into a bakery and stole several items.

According to a Facebook post shared by Phillippa's Bakery in Richmond, a borough in Melbourne, a burglary occurred at their headquarters on March 3. When staffers checked the surveillance camera footage, they saw a woman wearing all black doing yoga stretches in the parking lot before making her way into their bakery.

"Seems like yoga is a must before breaking in," the post read. "A few things were stolen including some croissants which were clearly too tempting for this flexible burglar."

The bakery told NBC News that the suspect stole an iPad, shoes, hot cross buns and croissants "that must have smelt too good" to resist.

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Police have since arrested the 44-year-old woman on charges of theft and burglary.

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