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Why yoga is good for your body and brain, according to science, new research suggests that yoga directly influences our nervous systems, making us happier and healthier..

When I (Dacher Keltner) was 18, I wandered into a yoga class in my first year of college, hosted on a basketball court in the school’s gym. At the time, some 40 years ago, yoga had mystical, somewhat cult-like connotations. While a handful of students waited on mats, the teacher arrived dressed in white clothes, looking like Jesus. After playing a song on a wooden flute, and reading a few Haiku poems, he led the class through a series of yoga postures. Yoga, just getting off the ground in the West, would prove to be a salve for my anxious tendencies.

Yoga may very well be one of our oldest happiness practices. Archeologists have discovered figurines in India that date from 5,000 years ago that represent what appear to be people in yoga postures. More certain is that yoga emerged some 2,500 years ago in Indus-Sarasvati civilization in Northern India as part of Hinduism.

Many in the West are familiar with one vein of yoga practices: the asanas, a Sanskrit that translates to “postures.” The full tradition is much broader, and encompasses pranayama (mindful breathing), meditations, chanting, sutras (yoga philosophy by the sage Patanjali), kriya (internal cleansing movements), and ethical principles related to kindness, selflessness, non-materialism, and nonviolence. Over its history, yoga has evolved into many forms, from Tai Chi and Qi Gong to hot yoga and core power yoga.

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Today in the U.S., more than 36 million people practice yoga on a regular basis. They likely practice one of a couple kinds of yoga that derive from Vedic yoga and involve 12 basic postures, with names like plow, fish, cobra, locust, and bow pose. In addition to these metaphorical descriptions that add significance to the body’s movements, this kind of yoga also involves the teaching of deep breathing patterns and a focus on being present and mindful .

Does this practice work? Indeed, in the past decade, an emerging science of yoga has been uncovering the significant health and happiness benefits of this ancient practice. And it suggests that we should all think about hitting the mat more often.

The health benefits of yoga

Yoga is a practice of the mind and body, and it brings about health and happiness benefits through its direct influence on our nervous system.

Central to yoga is bringing awareness to our breath, also known as the “ujjayi pranayama,” the breath of fire. Deep breathing, like the kind cultivated in yoga, activates the vagus nerve, the large branch of nerves that begins at the top of the spinal cord and stimulates activation in the vocal apparatus, muscles that move the head and eyes, heart, respiration, digestive organs, and gut. Elevated vagal tone is good for a host of bodily functions, like digestion and immune function.

Some forms of slow yoga breathing involve contracting the glottis muscles in the throat, which improves the heart’s capacity to efficiently regulate blood pressure, and there’s some evidence that practicing yoga can reduce blood pressure .

In a recent study , 29 participants were randomly assigned to a four-month training program of either stretching or yoga respiratory exercises (ujjayi breath). During that time, the yoga group improved their inspiratory and expiratory pressures, the low/high-frequency ratio of heart rate variability, and heart rate variability itself—all markers of better cardiovascular and respiratory function . Simply stretching didn’t have the same effects.

Practice yoga

Jaylissa Zheng has created GGSC-tailored yoga videos, free of charge, that combine mindful body movements with science-backed meditations, available at JlissYoga.com.

In another recent study from a team at UC San Diego, 38 people who participated in a three-month yoga retreat showed a decrease in inflammatory processes , an immune response related to high blood pressure, diabetes, and autoimmune disease.

Given these shifts in the cardiovascular and nervous systems, it makes sense that yoga is good for our health. A regular practice can help loosen the muscles and connective tissues around the joints, which in turn can reduce aches and pains. In one recent study , 75 rheumatoid arthritis patients were randomly assigned to an eight-week yoga program or a waitlist. Rheumatoid arthritis, a painful condition that involves tender, swollen joints, is estimated to affect 54 million Americans each year and cost the health care system $19 billion . The patients who practiced yoga saw significant improvements in their experiences of physical pain, general health, vitality, and mental health, and these reductions in pain lasted nine months after the study ended.

According to other studies , practicing yoga can help reduce people’s stress, anxiety , and depression —perhaps better than traditional medication if you practice daily for over a month. Yoga has also been found to be an effective way to help people overcome addictions . In light of these findings, it’s not surprising that regular practitioners of yoga report being happier .

How yoga makes us happy

How does yoga make us happier? It might be related to its effects on heart rate variability and the vagus nerve, according to a review of 59 studies with a total of nearly 2,400 participants. People with higher heart rate variability and vagus nerve activity tend to be kinder and more compassionate, qualities that make for a happier life.

Yoga also shifts our brain chemistry . In one study, Chantal Villemure and colleagues from the National Institutes of Health used magnetic resonance imaging to examine gray matter in the brain, which naturally declines with age. They found that yoga practitioners had less grey matter decline in regions of the cortex involved in the experience of positive states such as joy and happiness.

Finally, yoga has been found to increase activity in the anterior cingulate cortex and the medial prefrontal cortex, brain areas that are associated with empathy, gratitude, and kindness. In other words, practicing yoga may help us experience more positive emotions and be more oriented toward others, both of which can create lasting happiness over time.

Eight years ago, I (Jaylissa Zheng) moved to New York. It was a move that left me suffering from many of the struggles that are rampant today: anxiety, sleeplessness, poor appetite, and a sense of despair. Medication did little, if anything, for my suffering. So I turned to yoga; I became a yoga teacher. And in performing and teaching this ancient happiness practice, I have found an embodied source of ever-richer resilience. Perhaps you, too, can find new meaning in one of the human race’s oldest happiness practices.

About the Authors

Jaylissa Zheng

Jaylissa Zheng

Jaylissa Zheng is a student at UC Berkeley, a yoga teacher ( JlissYoga.com ), and (as of the Fall) a Ph.D. student, where she hopes to integrate yoga into her clinical practice.

Dacher Keltner

Dacher Keltner

Uc berkeley.

Dacher Keltner, Ph.D. , is the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley. He is the author of The Power Paradox: How We Gain and Lose Influence and Born to Be Good , and a co-editor of The Compassionate Instinct .

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102 Yoga Topics to Write about

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

  • Yoga Relaxation Exercises To begin with, guided relaxation is one of the best relaxations that involve relaxing all the body muscles in a comfortable position as one imagines a smile. This exercise is referred to as eyes on […]
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  • The History of Yoga This is one of the issues that can be identified. This is one of the main aspects that can be identified.
  • Yoga and its separation from tradition The disconnection between traditional practices and outcomes is evident, in that disbelief and inability to concentrate and practice overtake the benefits and positives of yoga.
  • The disconnect between tradition and contemporary practice in yoga Traditional yoga is the epitome of spirituality for it seeks to cease the agitation of the consciousness. The spirituality of yoga is concerned with the human condition and how to manage the flaws of humanity.
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  • Yoga for Depression and Anxiety A simple definition of yoga will lead people to generalize it as a system of exercise and a kind of mindset that would result in the union of mind and body.
  • Yoga Philosophy in Bhagavad Gītā Epic It is in the form of a dialogue. Arjuna is the prince of Pandava.
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  • The Documentary “Origins of Yoga: Quest for the Spiritual” In the film, it is noted that people who decided to devote their lives to the practice of yoga would leave their homes, “abandon the conventional life” and the “householder stage” to “wander around in […]
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  • Yogic Meditation Practice in Personal Experience I was looking forward to the third session of meditation as it had to be a relaxation after the difficult day.
  • Hinduism in the West and Transformation of Yoga The religious encounter issue examined in this case study is appropriation and transition of the Hindu religious and cultural practice of yoga for mass adoption in the West.
  • Preventing the Injuries of Athletes: Yoga and Soft Exercises The injuries sustained by athletes can pose a serious threat to the career of these people. This paper will focus on the use of yoga and soft exercises as the techniques that can be useful […]
  • The Art of Yoga and Meditation Breathing, i.e, circulation of air through the body, and consequently circulation of inadequate blood measure through different parts of the body, happens to be the mainstay of the healing process of Yoga.
  • Benefits of Yoga Analysis The aim of Yoga is to unite the body, mind and the spirit. The mind and the body are one and if taken to the right environment and given the right tools, it can find […]
  • Yoga and Stress Reduction The aim of practicing yoga is to “unite” one’s body, mind and spirit. Raja yoga is yoga of the mind.
  • Unique Characteristics of Hinduism and Its Methods: Jnana Yoga, Bhakti Yoga, Karma Yoga, and Raja Yoga It is a part of Vedanta tradition, which is a school of Hindu philosophy. That is why there is a platform with sacred religious books, such as The Texts of Taoism and The Bible.
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  • Prenatal Yoga: Description, Aspects, and Benefits Practicing yoga leads to the overall conditioning of the mind and body of the yoga student. In addition to this, the classes present a good opportunity for connections to be made as to the various […]
  • The Different Disciplines of Yoga Additionally, it gives the general characteristics of people who practice yoga as well as their view on the importance of the practice to their health.
  • Workplace Yoga Reducing Stress in Employees Since the key idea of a project is to sell the yoga and meditation practice program to the other departments of a firm, it is important to understand the expected benefits.
  • The Case of Body-Positive Yoga The described problems seem to be the basis of why body shaming has such a negative impact today. Body positivity is the only way to face the body-shaming challenge today.
  • School-Based Yoga Program for Adolescents’ Mental Health The central aim of the research was to find the effectiveness of the therapeutic intervention. The central focus of the research was to validate the effectiveness of a yoga-based program.
  • Catholic-Hindu Dialogue: Yoga and Lent Jesus welcomes us to slacken our hold on the common concerns and to arrange ourselves to what in particular is generally fundamental: to cherish each other, to focus on the entirety of creation, and to […]
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  • Benefits and Drawbacks of Yoga and Meditation in Schools Educators and mental health professionals contributed considerably to the development of a wide range of programs aimed at improving the overall well-being of students in all areas of their life.
  • Zaccari et al. (2020). “Yoga for Veterans With PTSD”: Content, Strength, and Weaknesses This discussion reviews the strengths and weaknesses of the method, sampling, and validity of Zaccari et al.research. The assertions reported in the article are supported by cited and referenced scientific studies, which enhances the validity […]
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  • Yoga Classes at Torrens University If not enough students pay attention to the initiative, a more effective and targeted marketing campaign in social media can be conducted, involving additional motivation.
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Essay on Yoga for Students and Children

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

article writing on yoga

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

Origin of Yoga

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

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

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

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

Benefits of Yoga

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

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

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

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

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

FAQs on Yoga

Q.1 Write about the origin of Yoga.

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

Q.2 What are the benefits of Yoga?

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

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10 Yoga Poses You Need to Know

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Originally published on Mar. 27, 2017

Yoga for Everyone

By Kelly Couturier

Illustrations by Chi Birmingham

Videos by Bows & Arrows

It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Yoga is for everyone.

The building blocks of yoga are poses. These are good ones to learn as you build a regular yoga practice.

These 10 poses are a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

Child’s Pose

This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.

Do it: When you want to get a nice gentle stretch through your neck spine and hips. Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant. Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable. Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe.

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1. Kneel on your hands and knees, with your hands in front of your shoulders and your knees about hip width apart, or wider if that is more comfortable and your big toes touching.

2. As you exhale, lower your buttocks toward your heels as your torso rests on your thighs, or between your thighs, and your head rests on the floor or a block or cushion.

3. Rest your arms alongside the thighs, palms facing up.

4. Release the muscles around the spine and hips and take several slow breaths.

Downward-Facing Dog

Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

Do it: To help relieve back pain. Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy. Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable. Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.

article writing on yoga

1. Start on your hands and knees, with your hands shoulder-distance apart and your knees under your hips, toes tucked.

2. Inhale, press evenly into your palms and raise your knees off the ground.

3. Lift your hips up and back, working to lengthen your spine.

4. Exhale as you begin to straighten your legs as much as possible, heels reaching toward the ground. If your legs are straight, lift the thigh muscles strongly up as you press into the ground with your feet.

5. Lift the shoulders away from the ears and flatten the shoulder blades on your back. Rotate your upper arms down towards the floor. Firm your outer hips in toward the center.

6. Keep inhaling and exhaling evenly as you hold the pose.

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body. Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain. Modify: You can modify it by placing your knees on the floor. Be mindful: As you do a plank, imagine the back of your neck and spine lengthening.

article writing on yoga

1. Begin in Downward-Facing Dog pose.

2. Inhale and shift forward until your body is in a straight line, shoulders stacked over your wrists and heels above the balls of the feet.

3. Exhale as you press down through your forearms and hands, gazing at the floor in front of you. Imagine the back of your neck and spine lengthening.

4. Keep breathing steadily as you hold the pose for as long as you can, engaging the core muscles by drawing your navel into the body and toward your spine. Keep your thighs lifted and your hips high, but don’t let your rear stick up too high.

Four-Limbed Staff Pose

This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions.

Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen. Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant. Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor. Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.

article writing on yoga

1. From plank pose, inhale and shift forward, reaching your sternum forward until your shoulders are slightly forward of your wrists and you are on the balls of your feet. Flatten your shoulder blades on your back as you lift your thighs and front torso away from the floor. Draw the abdominal muscles up toward the spine.

2. Exhale and bend the elbows straight back — not out to the sides — as you lower your body in a straight line until it is a few inches above the floor. Make sure your shoulders don’t dip below the level of your elbows. If you are a beginner, drop your knees to the mat before lowering.

3. Hold the pose for a few breaths.

This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.

Do it: This post is great for strengthening the back. Skip it: If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome. Modify: Just lift up a few inches, and don’t try to straighten your arms. Be mindful: Try to keep your navel drawing up away from the floor as you hold this pose.

article writing on yoga

1. Lie flat on your belly with your forehead on your mat and your toenails pressing into the mat.

2. Place your hands under your shoulders, keeping your elbows close to your torso. Draw your navel up away from the mat.

3. Inhale and press your feet and legs into the mat, releasing your tailbone down toward your pubis as you begin to straighten the arms to lift your head and chest forward and up off the floor. Exhale.

4. Inhale as you widen the chest and hold here for another breath or two.

5. On an exhale, lower your head, neck and chest onto the floor.

Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.

Do it: Great for working on your balance and posture. Skip it: You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance. Modify: Place one of your hands on a wall for support. Be mindful: Focus on your breath in and out as you hold this pose.

article writing on yoga

1. Stand on your mat, with your feet together, or slightly apart, if that is more comfortable. Take a couple of breaths.

2. Slowly shift your weight to your right leg.

3. Raise your left leg and clasp your ankle to guide the sole of the left foot to the inner thigh of the right leg. Try to keep your hips level.

4. Press your foot against your thigh and your thigh against your foot. Lift up through your standing leg, core and chest.

5. Breathe regularly as you hold the pose for a few breaths. You can bring your palms together at your chest, or raise your arms above your head if you feel stable enough.

6. Lower your left leg and try the other side.

Triangle Pose

Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.

Do it: This pose is great for building strength and endurance. Skip it: Avoid this pose if you have a headache or low blood pressure. Modify: If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long. Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.

1. Take a wide stance, with your feet three and a half to four feet apart, depending on your size; taller people can take a wider stance.

2. Turn your left foot slightly to the right and your right foot out to the right 90 degrees. Your front heel should be in line with the arch of your back foot. Firm your thighs and make sure that the center of the right knee is in line with the center of the right ankle.

3. Inhale and raise your arms out to the sides, shoulder height.

4. Exhale and reach your right arm to the right, lengthening your torso directly over the right leg as you move your hips to the left.

5. Rest your right hand on your shin, ankle, or the floor outside your right foot. Keep the sides of the torso long.

6. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Turn your torso up toward the ceiling. Keep your head in a neutral position or turn it to the left, eyes gazing at the left thumb.

7. Stay and breathe for a minute; then come up and try the other side.

Seated Half-Spinal Twist Pose

This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest. It can also help relieve tension in the middle of your back.

Do it: To release tight muscles around the shoulders and upper and lower back. Skip it: If you have a back injury. Modify: If bending your right knee is uncomfortable, keep it straight out in front of you. Be mindful: Lift your torso with each inhale, and twist as you exhale.

article writing on yoga

1. Sit up on the floor or a folded blanket, with your hands on the floor or blanket behind you for support. Straighten your legs out in front of you.

2. Bend your right knee and place your right foot to the outside of your left knee.

3. Inhale, lengthen your torso, exhale and twist toward your right, either hugging your right knee with your left arm or placing your left upper arm on the outside of your right leg near the knee.

4. Take several breaths here, lifting up through the sternum on the inhale and twisting a little more on the exhale, keeping the upper back wide.

5. Release the twist and try the other side.

Bridge Pose

This is a back-bending pose that stretches the muscles of the chest, back and neck. It also builds strength in the back and hamstring muscles.

Do it: If you sit most of the day, this pose will help you open your upper chest. Skip it: Avoid this pose if you have a neck injury. Modify: Place a block between your thighs to help keep the legs and feet in proper alignment. Or you can place a block under your pelvis if your lower back is bothering you. Be mindful: While holding this pose, try to keep your chest lifted and your sternum toward your chin.

article writing on yoga

1. Lie on your back on your mat. Bend your knees and set your feet on the floor, with your heels close to your torso. Place your arms alongside your hips, palms down. Inhale.

2. Exhale and, pressing your inner feet and palms into the floor, lift your hips up. Keep your thighs and inner feet parallel.

3. Clasp the hands together underneath you if you can and extend through the arms to help you stay on the tops of your shoulders.

4. Lift your buttocks until the thighs are about parallel to the floor. Use your legs to support the lifting of the pelvis. Lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

5. Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin.

6. Stay in the pose for a few even breaths. On an exhalation, release and roll the spine slowly down onto the floor.

Corpse Pose

Like life, yoga classes typically end with this pose. It allows for a moment of relaxation, but some people find it difficult to stay still in this pose. However, the more you try this pose, the easier it is to sink into a relaxing, meditative state.

Do it: Always! Skip it: If you don’t want to have a moment’s peace. Modify: Place a blanket under your head, if that feels more comfortable. You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you. Be mindful: Feel the weight of your body sinking into your mat one part at a time.

article writing on yoga

1. Lie down on your back.

2. Straighten both legs along the floor; the feet can turn out slightly. If your lower back is uncomfortable, you can place a rolled-up blanket under your knees.

3. Your arms can rest a few inches from your body, with the backs of the hands on the floor. Make sure the shoulder blades are resting evenly on the floor.

4. Fully release your weight into the mat and let your muscles relax. Breathe normally.

More than a physical workout, yoga is a full mind and body exercise.

An illustration of a yoga book open to a page with poses.

A set of specific exercises, called poses, combined with specific breathing techniques and meditation principles are the building blocks of a yoga class. If a pose causes pain or proves too difficult, there are variations and modifications that can be made to help students. Props like blocks, blankets and straps — even chairs — can be used to help you get the most benefit from the poses. Yoga is not one-size-fits-all: The best yoga workout for you will depend on your individual needs and goals.

The benefits of a regular yoga practice are wide-ranging. In general, a complete yoga workout can help keep your back and joints healthy, improve your overall posture, stretch and strengthen muscles and improve your balance, says Roger Cole, Ph.D., a psychobiologist and certified Iyengar yoga teacher. Yoga also has “a restorative side that is deeply relaxing and rejuvenating,” Dr. Cole says. “Relaxation is built into every yoga session.”

In addition, yoga’s focus on the breath can calm you and help you learn to be more mindful of your body, says Dr. Timothy McCall, the author of “Yoga as Medicine,” and that can help you to move with greater ease.

In recent years, more and more research is demonstrating the wide-ranging health benefits of yoga.

Studies show that yoga can help:

Reduce back pain: Weekly yoga classes relieve symptoms of low back pain about as well as intense, regular stretching sessions.

Strengthen bones: In one small study, yoga practitioners were shown to have increased bone density in their spine and hips, compared to people in a control group.

Improve balance: Male athletes in one study displayed better balance after 10 weeks of yoga classes than a control group of athletes who did not change their routines.

Stave off mental decline: In one study, participants who did a combination of yoga and meditation as opposed to a brain-training exercise performed much better on a test of visuospatial memory, a type of remembering that is important for balance, depth perception and the ability to recognize objects and navigate the world.

Reduce stress: A study of 72 women found that Iyengar yoga helped reduce mental distress and the related psychological and physical symptoms of stress.

Relieve depression : In a study of coal miners with chronic obstructive pulmonary disease, or C.O.P.D., yoga was shown to alleviate depression and anxiety.

Ancient, But Not Foreign

Yoga is tied to ancient Indian philosophy, so yoga poses have both Sanskrit and English names — adho mukha svanasana is more commonly known as downward-facing dog, for example — and you may hear both in a class.

But even if you have never tried a yoga class, you may already be familiar with some yoga poses. Ever tried a plank? You’ve done yoga.

Trainers and fitness classes around the world, not to mention college and professional sports teams, are including yoga into more traditional workouts as a potent form of mind-body conditioning, helping athletes to breathe better and increase their focus.

The Seattle Seahawks and Los Angeles Clippers, for example, practice yoga in a team setting, and many top sports professionals, including the basketball star LeBron James and the tennis champion Novak Djokovic have incorporated yoga into their training programs.

“The attention-focusing and alignment-honing potential of a yoga practice is a solid complement to more athletic, explosive and calisthenic endeavors,” says Derek Cook, a former personal trainer who teaches yoga.

Before yoga was a popular physical exercise, it was, for thousands of years, mainly a meditation practice.

Mindfulness with Yoga

In a yoga class, as you learn to do yoga poses, you will be instructed to notice your breath and the way your body moves during the exercises. The is the foundation of a mind-body connection.

A well-balanced series of yoga exercises gives you the opportunity to scan your entire body, noting how you feel as you move through the poses. You may begin to realize, for example, that one side of your body feels different than the other during a stretch, or that it’s easier to balance on your right leg, or that certain poses helps ease tension in your neck.

This is how yoga turns physical exercises into tools to help students become more mindful and even learn to meditate.

Stephen Cope, who teaches yoga and mindfulness at Kripalu Center for Yoga and Health in Massachusetts has written that learning to focus in this way can help us outside of yoga class, too. “As we train our attention, we’ll begin to notice our postures throughout the day, not just on the yoga mat,” Mr. Cope writes in his book “Yoga and the Quest for the True Self.”

Learning to be aware of your posture at your desk or when you walk, for example, can be the first step to making improvements that will make you move more easily and feel better all the time.

Breathing techniques are an essential part of yoga — not only do they help you to stay focused while practicing yoga, they can also help reduce stress and relax the nervous system and calm the mind.

Yoga breathing techniques also offer a “ way into meditation,” says Elena Brower, a yoga and meditation teacher and the author of “ Art of Attention .” Ms. Brower says that more people who have in recent years focused on the physical aspects of yoga are moving toward meditation, as they find “they have an increasing need to have time to reflect, release and recalibrate.”

Here are a few types of breathing techniques that may be included in a yoga class:

Abdominal Breathing: Also called diaphragmatic or belly breathing, this is the most common breathing technique you’ll find in basic yoga. It helps foster healthy, efficient breathing in general.

Inflate your abdomen as you inhale.

Exhale, trying to empty your abdomen of as much air as you can.

Ujjayi or “victorious” breath: This type of deep breathing allows you to slow and smooth the flow of breath. It is often used in flow classes to help students regulate their breathing as they move through the poses.

Constrict the muscles in the back of your throat and breathe in and out with your mouth closed.

Some say this breathing technique sounds like Darth Vader; others say it sounds like the ocean. In any case, the sound should be audible to you only; your neighbor doesn’t necessarily need to hear it.

Interval or interrupted breathing: In this type of breathing, the student is instructed to pauses and hold the breath during the inhalation or exhalation, or both. It is a good way to begin to learn to control the breath, especially if you are looking to try more advance yoga breathing techniques.

Inhale fully.

Release one-third of the breath.

Release another third of the breath.

Exhale the rest of the breath.

If you like, you can then do a couple rounds of interrupted breathing during exhalation.

Alternate nostril breathing: This technique is said to be effective in balancing the nervous system and is a good idea to try before meditation,

Hold one nostril closed and inhale through the open nostril.

Exhale through the open nostril.

Switch your hands and block the open nostril, releasing the closed nostril.

Inhale through the open nostril and exhale.

Repeat several times.

You don’t need anything to start a yoga practice, but here’s what you may want as you progress.

No Sock, No Shoes, No Problem

Yoga is generally practiced in bare feet on a mat. Socks are slippery, which is why wearing them is not recommended. If you really want to wear socks, look for sports socks that have rubber grips on the soles.

Most yoga studios and gyms offer mats, but many yoga students prefer to buy a mat, for hygiene and because mats differ in material, density and stickiness. You may find you develop a strong preference for a certain type of mat.

Choose a mat that prevents you from slipping and sliding, as that will give you a stable base for transitioning from one pose to the next. Clean your mat regularly with antibacterial wipes. If you plan to rent mats at your studio or gym, it would be a good idea to carry around a small packet of antibacterial wipes to clean your rental mat.

If you are looking to buy your own yoga mat, The Wirecutter, a website owned by The New York Times Company, has done a complete review of your options.

Comfortable clothing is recommended. Any workout clothes would generally work well for a yoga class. However, clothing that is too loose-fitting may get in the way if you progress into headstand and handstand poses.

If you want to reap the full benefits of yoga, it’s important to find a way to make it a regular part of your routine.

Creating a Habit

The most important thing to remember when starting a yoga practice (or any new health habit) is that the key to success is doing it routinely. Start small and manageable, says Dr. McCall. Ten or 15 minutes a day of yoga may be more valuable than going to one class a week. “I would rather have a student succeed at doing a one-minute-a-day practice, than fail at doing a five-minute-a-day practice,” says Dr. McCall.

Hopefully, as you begin to see the benefits of your daily practice, however short, chances are you will be convinced to do more.

Find a Class

Yoga can be done at home, but — especially for the beginner — it is important to try a class or two that is taught by a seasoned instructor, in a private or group setting, to be sure you are doing the yoga exercises safely.

Look for an experienced yoga instructor who has at least a 200-hour teaching certificate from a teacher-training program accredited with the Yoga Alliance. Those programs include training on injury prevention. If you have any specific medical concerns, check with a doctor before beginning to see what types of yoga might be best for you.

Look for yoga studios or gyms that provide good slip-resistant mats (if you are planning on renting a mat) and sturdy, clean blocks for support. If you do rent a mat, make sure there is antibacterial spray or cloths available for you to wipe down your mat before and after use.

What Class is Right for Me?

There are many styles of yoga classes taught today. Some are very physically challenging and will leave you sweating; others are gentle and restorative. Some teachers play music in class; others don’t. Some classes include references to yoga philosophy and spirituality; others don’t.

Here are a few types of classes your yoga studio or gym may offer:

Hatha: Most yoga styles being taught in America today are a form of hatha yoga, which is a general term that refers to the physical part of yoga, rather than yoga philosophy or meditation. A Hatha yoga class is likely to be a combination of poses and breathing exercises, but it’s hard to know whether it will be challenging or gentle. Check with the school or the teacher to find more about the level of classes that are described only as Hatha yoga.

Ashtanga Yoga: This is a challenging style of yoga that is centered around a progressive series of yoga sequences that, traditionally, students practice on their own under the guidance of a teacher. If you think that yoga is not a workout, you haven’t tried an Ashtanga class. Classes include advanced poses such as arm balances and inversions including headstands and shoulder stands. Beginner students are strongly advised to study with an experienced teacher. Ashtanga classes will also often include teachings in yoga philosophy.

Power Yoga: As its name suggests, power yoga is a challenging style of yoga aimed at strength-building. These classes will include advanced poses and inversions like headstands and handstands that require a lot of strength.

Vinyasa or Flow: These classes usually consist of a fairly energetic flowing sequence of yoga poses that will include — depending on the level — advanced poses, such as arm balances, headstands, shoulder stands and handstands. Many vinyasa classes have musical accompaniment of the teacher’s choosing.

Iyengar: Love learning about how your muscles and joints work together? This is the yoga for you. Iyengar yoga focuses on the precision of your yoga poses. Iyengar classes are known for their use of props, including blankets, blocks, straps and bolsters, to help students do poses that they wouldn’t be able to do otherwise. Classes can also include ropes that are anchored to the walls to do inversions and other poses. They also tend to include breathing exercises and references to yoga philosophy.

Bikram or Hot Yoga: Like the heat? Bikram yoga is a set series of 26 poses performed in a room heated to 105 degrees, which is said to allow for deeper stretching and provide for a better cardiovascular workout. Unlike most yoga classes, Bikram classes are always done in rooms with mirrors. Hot yoga refers to any yoga class that is done in a heated room — generally from 80 to 100 degrees.

Restorative Yoga: If you are looking for a little more relaxation from your yoga class, restorative yoga is for you. This yoga style usually involves a few restful poses that are held for long periods of time. Restorative poses include light twists, seated forward folds and gentle back-bends, usually done with the assistance of many props, including blankets, blocks and bolsters.

Yin Yoga: Looking for a new kind of stretching experience? Yin yoga is aimed at stretching the connective tissue around the pelvis, sacrum, spine and knees to promote flexibility. Poses are held for a longer amount of time in yin yoga classes, generally from three to five minutes. It is a quiet style of yoga, and will quickly show you how good you are at sitting still.

Note: It’s a good idea to try several yoga classes. How much you enjoy any class will come down to how much you like the teacher, not how it’s labeled.

Class Etiquette

Yoga students are expected to be on time to class and respectful of one another. Crowded classes can mean that students will be aligned mat-to-mat, so don’t assume that you will have a lot of room around you for personal belongings. Most yoga classrooms have shelves for your valuables, drinks and other personal items. Remember to turn your cellphone off before class.

For Bikram or hot yoga classes, bring a towel. You are going to sweat, and it will help prevent slipping.

Classes usually begin with a brief introduction by the teacher that may include a focus or theme for the day, such as backbends or particular poses, and then the teacher often will instruct the class to chant the word “Om” together. (Om is a Sanskrit term that connotes the connectivity of all things in the universe.)

To “Om” or not to “Om”? There is no obligation to chant, but you should at least remain quiet during that time.

Some breathing techniques taught in yoga classes are meant to be loud and others are not. Students should take cues from the teacher.

If you have to leave early, try to tell the teacher ahead of time, and, if you can, position yourself near the back of the room and leave before the relaxation period at the end of class.

A note to the over-achiever: Trying too hard often leads to injury. Being aware of your physical limitations and when you need to modify a pose will be more beneficial to your body than reaching to be the most flexible or strongest in the class.

Can’t make it to yoga class regularly? Prefer to practice yoga at home? No problem. Yoga can come to you, online.

Finding an App

There are a dizzying array of apps and streaming sites available for yoga: for the office, on a plane, in bed and just about anywhere else. There are apps for breathing exercises, yoga philosophy and anatomy for the yoga student. They cater to the curvy, the runner, the veteran, the child, the health-care provider and everyone else. Here are a few good options to explore:

Gaia : Gaia offers unlimited streaming of its yoga classes, with a large roster of teachers, including popular instructors like Rodney Yee and Patricia Walden . You can select classes based on duration, style, teacher, level and focus. This comprehensive site also has special series for beginners, travelers, athletes and weight loss. An annual plan membership costs about $8 per month.

YogaGlo : Like Gaia, YogaGlo offers a variety of yoga style and teachers — there are more than 3,500 classes offered, ranging from five minutes to two hours long. And like Gaia, classes on meditation and yoga philosophy are also offered. Yoga Glo is pricier, however, at $18 a month for unlimited streaming.

Yoga Today : With videos filmed outdoors against the beautiful backdrop of Jackson Hole, Wyo., Yoga Today offers a stunning online collection of yoga videos, some of them free, if you sign up for the site’s newsletter. Notable are the site’s short videos that break down one pose. For $10 a month, on an annual plan, you can have access to the full library of yoga classes.

Yoga Studio : This app is designed to provide you the optimal yoga experience on your phone. You don’t need access to the internet at all time because you download the classes and they keep the download sizes small. The site has over 60 classes from 15 to 60 minutes long and a pose guide.

Curvy Yoga Studio : This site, led by Anna Guest-Jelley, founder of Curvy Yoga, is meant to be a welcoming yoga portal for people of all sizes, with a focus on providing instructions to how to modify yoga poses if you are overweight. For $20 a month you get access to Curvy Yoga’s video classes, as well as access to their live practices and library of mini eBooks on topics ranging from how to set up a home yoga studio to how to start a meditation practice.

Still want more?

Yoga Journal , started in 1975 by a group of yoga teachers from California, is one of the most comprehensive online yoga sites available. (The company also publishes a monthly print magazine.) The online site has detailed information on practicing yoga, including a guide to poses and a tool to help you put yoga poses together into a sequence or class, as well as lots of information on meditation and wellness.

Also, be sure to look up your favorite teachers’ websites for videos or information on how to stream their classes as well.

Kelly Couturier is a senior staff editor on the business desk at The New York Times. She is a certified yoga teacher who has written about yoga for The New York Times and teaches a weekly yoga class at the company.

Want to Give Yoga a Try?

Regularly practicing yoga can help reduce stress, increase relaxation and improve flexibility. ready to get in position.

Are you new to the practice? Here is a guide to get you started .

Yoga can be beneficial to older adults. But before jumping into a new practice there are a few things to keep in mind .

Mastering your yoga poses is an important part of the process. Here is a closer look at five of them .

You don’t need a lot of time or space to fit some yoga into your day. Try this 3-pose routine  whenever you need a quick break.

Need to relax? These yoga exercises can be a tremendous stress reliever .

Want to get stronger? By starting with poses like dolphin push-ups and half handstand, you can build and tone muscles throughout the body .

Yoga before bed can improve the quality and quantity of your sleep. To rest better, give these 11 exercises a try .

Looking for a new yoga mat? Wirecutter suggests five options to try .

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  • J Ayurveda Integr Med
  • v.14(1); Jan-Feb 2023
  • PMC10105228

A century of ‘The science of yoga’ (1921–2021): Revival, renewal and renaissance

There is a worldwide interest in yoga for wellness, mind-body medicine, research in consciousness, prevention/management of life-style disorders and spiritual quest for self-realization. An important question is “Is yoga a therapy or a lifestyle?” However, the universe of yoga has many sets and subsets, evolved over millennia, by great yogis and acharyas. The proliferation of the names of yoga, by several teachers and schools, is often guided by the motive of creating a brand rather than a revival, renewal or renaissance in yoga. The latter demands a panoramic overview of tireless endeavor of great masters, beyond any commercial interests, in exploration of “The Science of Yoga.” Sincere and meticulous enquiry into the physiological and psychological effects of yoga began, a century ago, in a quiet hamlet in Amalner, Maharashtra.

1. Introduction

There is a worldwide interest in yoga for wellness, mind-body medicine, research on consciousness, prevention/management of life-style disorders, and spiritual quest for self-realization. Recently, in an inter-system global dialogue, one of the authors (RAV) raised a basic question, “Is yoga a therapy or a lifestyle?” To this query, V. Prakash responded with a quotable maxim. “Yoga is therapy for lifestyles!”

However, the universe of yoga has many sets and subsets, evolved over millennia, by great yogis and acharyas. Swami Vivekananda, in his inspired lectures, described and simplified the traditions into four categories: (1) Raja yoga, (2) Karma yoga, (3) Bhakti yoga and (4) Gnyana yoga [ 1 ]. The proliferation of the names of yoga, by several teachers and schools, is often guided by the motive of creating a brand rather than a revival, renewal or renaissance in yoga. The latter demands a panoramic overview of tireless endeavour of great masters, beyond any commercial interests, in exploration of “The Science of Yoga.” Sincere and meticulous enquiry into the physiological and psychological effects of yoga began, a century ago, in a quiet hamlet in Amalner, Maharashtra.

2. Sri Madhavadasji

Paramahamsa Madhavadasji ignited the young minds of Swami Kuvalayanandji (SK) and Sri Yogendraji to dedicate their lives to popularize and explore the science of yoga, during the first two decades of the twentieth century. Sri Madhavadasji, along with Swami Vivekananda, was a great yogi who stressed the importance of synergizing the ancient traditions of yoga with the experimental approach of modern science ( Fig. 1 ). Madhavadasji himself was truly an example of a perfect yogi. He is reported to have lived for 123 years (1798–1921). He was the fourth mentor of Jagannatha Ganesh Gune (SK), only for a short period of two years before his samadhi . He stimulated Gune ‘to delve deeply into the efficacy of yoga through authentic and documented experimental studies’ [ 2 ]. In the year 1921, SK initiated rigorous practice of yoga himself and also the first studies on its physiological effects. So, 1921 marks out as a significant year for both: the demise of Madhavadasji and the very first physiological studies in yoga.

Fig. 1

Great Yogi Madhavadasji.

It is worthwhile to reflect on the life of Sri Madhavadasji, for the benefit of the present and the future generations interested in yogic research and therapy. He was born in a Vaishnaivite family in Bengal, belonging to the great tradition of Chaitanya Mahaprabhu, worshiped as an incarnation of God and the founder of the bhakti sampradaya . His guru was said to be Bhaktichandradas, whom he followed for many years. During the first war of Indian independence, at the ripe age of 59, he left for Himalayas and had intense tapasharya for twelve years. He has been reported to have travelled 11 times by foot all over India during 19th century. Then he settled at Kanakeshwar, Raigad district in Maharashtra, for a ceaseless practice of yoga for 12 years. He was admired as a spiritually advanced yogi with miraculous powers. He was well-known as ‘Mirachibaba’, as he lived only on green chilies and buttermilk (a diet worthwhile to do research on!). Later, he shifted to Malsar in Gujarat, where he breathed his last. He became a legendary figure in India. He was the chief of the Brihat Sadhu Samaj of India and organized many meetings of sadhus, to engage them in social good.

3. Swami Kuvalayanandaji

SK, during his short apprenticeship, was very curious to learn about certain strange powers of siddha yogis. He persisted in asking Sri Madhavadasji, “Please show me a real yogi”. The request was ignored for a long time. Finally, he was taken by his guru to a small island in the Narmada River. There, he showed him a yogi ‘who had taken his intestine out through the mouth and had been washing them!’. SK was shaken and could not utter a word. It is reported that the disciple never again asked his guru for any such demonstration of miraculous yogic powers. That event further strengthened his will to investigate the science of yoga, in its lower and higher forms [ 2 , 3 ]. He had a vision to establish an institution, dedicated to the ‘Science of Yoga’. Kaivalyadham actualized this vision.

Kaivalyadham, Lonavala, has meticulously preserved all the papers, photos, correspondence and other memorabilia of SK. Sri Om Prakash Tiwari, R.K Bodhe and G. Ramakrishna have done a great service in the publication of the biography of SK ( Fig. 2 ). However, it is just a tip of the iceberg of a great life dedicated to three major ideals in his life. In SK's words, these were, “However, by undergoing secondary education in Pune I had taken two vows -(i) to remain unmarried throughout my life, (ii) not to accept service under the British Government. During these very days' three ideals of my life were fixed: (a) to prepare a patriotic young generation through secondary and higher education; (b) to master the Indian system of physical education and to integrate it in general education; (c) to combine science and spirituality by coordinating yoga with modern sciences, physically, mentally and spiritually.”

Fig. 2

The biography of Swami Kuvalayanandji.

During his childhood days he was an adherent listener to Pandav Pratap – valour, adventures and strife of the mythical five archetypes. He was also deeply influenced by the inspired life of Shivaji. He was an avid and regular reader, every week, of the roaring of the Kesari (lion), the periodical edited by Lokmanya Tilak. It is interesting to note that Tilak coined the term ‘Ayurvidya’ to suggest a transformation of Ayurveda by synergizing the knowledge system with modern bio-medical sciences.

SK was orphaned at the age of 14. Mr. A Talwalkar, in Pune, took him under his wings and encouraged the young Jagannath (SK) and supported his brilliant academic career. He won the coveted Shankar Seth Scholarship for scoring the highest marks in Sanskrit. He mastered Sanskrit, which has been the fountain-head of Indian culture and yoga. All the pioneers in Indian knowledge systems were exhorted by Swami Vivekananda to make their foundation strong in Sanskrit. For revival, renewal and renaissance in all Indian knowledge systems, it is most vital that our New Education Policy should make Sanskrit and Yoga as essential parts in the core curriculum in schools, starting from the primary education.

The influence of Lokmanya Tilak on SK for liberating the nation from the British rule was profound. He served as a reporter of ‘ Kesari ’ for a few years early in his life. He actively participated in the movements launched for freedom by Tilak's followers, at Vadodara and Surat. He also sang patriotic kirtans in the villages of Gujarat. But soon he realized that there was a need to introduce physical education in all India's schools to strengthen its youth. He was fortunate to become a disciple of Prof. Manikrao, who took him under his wings and nurtured and developed Jagannath into the future indomitable SK. Manikrao was a dedicated and profound scholar, practitioner and teacher of Shaastras and scriptures and weapons.

In 1906, Indian National Congress was held at Kolkata. A variety of activities were held for the conference. An international athletic competition was held for fencing, wrestling and gymnastics. Participants were from several nations – USA, UK, France and Japan. Despite the fierce competition, Manikrao won gold medals in all three disciplines. Such laurels under the colonial regime were highly appreciated. Manikrao, educated to the then sixth standard (currently ninth), was given the title of ‘Professor’ by Lokmanya Tilak. Later, he introduced physical education into all Vadodara state schools under the guidance of Sayajirao Gaekwad.

At this time, Manikrao took the young SK under his care and development. SK used to suffer from chronic cold, cough and unbearable migraine. Under Manikrao's guidance, SK regularly underwent—Physical exercise and Yoga- and he soon started feeling well. He learnt the traditional aspects of yoga at Manikrao Jummadada Vyayam Mandir. Later for advanced yoga he served an apprenticeship with Sri Madhavadasji.

The latter was also in touch with all the top leaders of India involved in the freedom struggle. Lokmanya sent him as a revolutionary to live incognito with Manikrao. In 1956, SK paid his tribute to Prof. Manikrao, “Personally I revere him, no doubt, for his singular service to physical education: but I do so much more for his saintly virtue, which has gone a long way in making me what I am. Prof. Manikrao laid the foundation for my yogic life.” Besides Tilak, Sri Aurobindo had a great influence on SK for his vision of the future of India.

4. Kaivalyadham

In the year 1964, SK established Kaivalyadham at Lonavala. But earlier, at Amalner, his hut with a miniature laboratory was also called Kaivalyadham. SK described multiple aspects of yoga, “The aim of the yogic system is to secure greater longevity with the highest physical efficacy and maximum brain power. It is especially appropriate for women. Yoga, a system of preventive exercise, is simply marvellous as it keeps the whole nervous and endocrine mechanism in the healthiest condition. As a system of therapeutics, yoga stands above all the other types of naturopathy. It is peculiarly capable of curing chronic diseases and mental disorders can best be set right by Yogic Therapeutics.” SK described the physical and the mental benefits obtained through yoga as of a lower nature. Whereas, the higher yoga dealt with the highest states of human consciousness, siddhis and self-realization.

But SK was pragmatic enough to start with a focus on the scientific measurements of physical and psychological benefits. The effects of yoga on the cardiovascular and nervous system were the first to be studied at Kaivalyadham. During a visit to the centre, Dr. Vinekar explained the plan of research to Prof. B.K. Anand of the All-India Institute of Medical Sciences (AIIMS), New Delhi. Dr. Anand with his colleagues published the earliest results of yoga effects on Ramanand yogi [ 4 ]. But there were several reports in the journal Yoga Mimamsa - the scientific journal of Kaivalyadham. These volumes of Yoga Mimamsa had a wide impact nationally and internationally.

It is interesting to note that, in 1931, Mr. K.T. Behanan was awarded a Sterling Fellowship from Yale University to conduct a scientific study of yoga in India, under SK, at Kaivalyadham. This research led to Behanan's thesis in Psychology. This dynamic young Keralite was the first to get his professor, the dean and the President of Yale University interested in research on the impact of Yoga on higher mental processes and consciousness. There was a proposal of inviting SK and two of his disciples, trained in advanced yoga, for experimental research in yoga at Yale for a period of four to five years. Unfortunately, this could not materialize due to the aftermath of the great depression in the US. However, it is worthwhile to mention that Behanan wrote a book – “ Yoga: A Scientific Evaluation” , based in part on his thesis research which remained in print for decades to follow, and was featured favourably in magazines like ‘TIME’, ‘LIFE’ and the ‘New York Review of Books’ [ 5 ]. The scientific database on experimental research in yoga would have been very strong had the proposal of SK, guiding research at Yale, materialized. Harvard University also invited SK for research in yoga. Much later, at the UCLA research in Transcendental Meditation was carried out by Keith Wallace for his Ph.D. particularly the effects TM. Subsequently, Benson, at the Harvard, enticed the young Keith Wallace reproduce his results from UCLA. In trying to minimise the Yoga Pratyahara used in TM by Wallace, Benson coined the term “Relaxation Response”-an inadequate imitation of the TM [ 6 ]. Wallace had shown that with TM there were changes in oxygen consumption, heart rate and EEG records, suggesting an explanation for the calm and relaxed state of yogis [ 7 ].

Kaivalyadham, subsequently, opened several other centres for Yoga practice. Its centre in Mumbai, also had a system of compulsory medical check-up for participants by an attending doctor who specialized in prescribing an individualized plan of yoga. Dr. Shrikrishna presented a paper on the role of Yoga in disease management, based on the study on 4153 case histories at the 1st World Congress on Yoga and Ayurveda held at San Marino, Italy in 1985. This paper was a landmark paper, but it was only the tip of an iceberg as ‘more than 100 thousand persons have taken the benefit of training and therapy opportunities offered by the institute, since its inception in 1932.’ Recently in an International Webinar on India- specific guidelines for diagnosis and management of Polycystic Ovary Syndrome (PCOS): Perspective of Yoga and Naturopathy, approaches to yoga management in PCOS and evidence of efficacy and safety were presented [ [8] , [9] , [10] ].

In 1925, SK wrote, “The East and the West have progressed for centuries along their respective lines … Kaivalyadham proposes to have … by starting institutions of higher education in sociology, spiritual and physical culture.” He further added a visionary statement, “The world is awaiting the assimilations of the Eastern and the Western cultures and the consequent peace and prosperity to humanity.” Kaivalyadham, Lonavala, had some highly qualified scientists and physicians among its faculty, including experts from yoga, biochemistry, pharmacology, psychology and Ayurveda. Setting up the Yogic hospital for clinical research in yoga was an initiative made long before any similar global effort.

The reputation of SK, in yogic therapy, spread far and wide. The first scientific book named yogic therapy was authored by SK. In later editions, Dr. S. Vineker became a co-author. Dr. Vineker had attended advanced training in research methodology in Los Angeles, USA. Many political, academic and business leaders knew SK personally and often availed of his therapeutic skills. The names of such eminent persons included Gandhiji, Dr. Rajendra Prasad and many more. Pandit Jawaharlal Nehru visited Kaivalyadham with Indira Gandhi [ Fig. 3 ]. The correspondence between Bapu and SK provides very interesting exchange. SK frankly expressed his views on Bapu's certain pet ideas, not based on evidence.

Fig. 3

The visit of Pandit Nehru and Indira Gandhi to Kaivalyadham.

5. Advances in the science of yoga

Yoga besides giving an assurance for perfect health is also replete with examples of longevity in its steady expert practitioners. In a broadcast on the All-India Radio (1941), SK stated, “Doctor Alexis Carrel's experiments have proved that if excretion and nutrition are taken care of, the health and longevity of living cells can successfully be ensured. Now human body is merely systematized aggregate of living cells vitally cooperate … yoga exercises and pranayama preserve and promote the health of digestive and excretory systems … so if the physical and mental core of yogic health culture is followed faithfully, it is unfailingly capable of giving health and longevity.” Recent research studies in aging have shown that a balanced hypo-caloric diet can prolong the lifespan in several species [ 11 ]. Yogis are known to be spare eaters with a balanced nutritious diet. It has also been shown that one of the major factors of premature aging is the oxidant damage of vital organs caused by free radicals. Meditation and pranayama have been shown to reduce oxidant damage. A reputed yogi – Tapaswiji Maharaj has been reported to have lived for 186 years, by undergoing Kayakalpa, in addition to his yogic practices [ 12 ]. Reversal of aging has been scientifically shown in animals.

Recently, rasayanas have shown extension of life span in fruit fly ( Drosophila melanogaster) by Indian scientists [ 13 ]. It is vital to recognize yoga as a part of Ayurveda, particularly for swasthya vritta. As early as 1960, the Kerala government made an attempt in this direction, much before the announcement of AYUSH. However, SK had intended that yoga therapy should stand on its own.

6. Higher human consciousness research

One current focus of research in yoga is on its impact on human consciousness and emotional quotient. The Dalai Lama and several neuroscientists have been involved in such investigations conducted on advanced practitioners of yoga and meditation [ 14 ]. However, there is still much reluctance in research endeavours to understand the sutras in Patanjali's Vibhutipad. There have been scattered attempts to explore extra sensory perception, near death experiences, recall of past lives and unusual powers of mind reading, clairvoyance etc. in relation to the yogic siddhis mentioned therein [ [15] , [16] , [17] , [18] ]. Stevenson, a psychiatrist, investigated reincarnation with scientific rigor [ 17 ]. There is a general reluctance for funding such research projects. Publications of results of yogic research are often rejected by reputed peer-reviewed scientific journals.

Attempts to understand higher states of consciousness often observed in accomplished yogis, have been made by several yogis, foundations and institutes. The book ‘Autobiography of a Yogi’, by Paramahamsa Yogananda, documented the unique events and yogic powers of Mahavatar Babaji, Lahiri Mahashaya and Yukteshwar. When Gopi Krishna published his experience of Kundalini-awakening, there followed a significant national and international interest and support for research in the neuro-physiological corelates of Kundalini. Dr. Karan Singh, a philosopher, poet, youngest Health Minister, and later a presidential candidate for India, was one of the prime movers of these efforts. Sri Sukhlal Mehta, who knew SK and Dr. Karan Singh well, initiated with Sai Makarand Dave the Chetana Foundation to conduct case studies in higher states of consciousness [ 19 ].

At Chetana Foundation, we interviewed several persons who claimed to have Kundalini awakening. It was generally observed that most of these persons were not willing to subject themselves to instrumental monitoring by EEG, ECG, psycho-galvanic resistance and other bio-markers of stress and relaxation responses. However, a remarkable publication by the foundation- ‘Antarvedi’ (Inner Sacrificial Fire), narrating the methods and outcome of higher yoga was written by Sai Makarand Dave [ 20 ]. He wrote, “In order for us to accomplish this (harmonious movement to understand cosmos) we have to do two things together: we have to calibrate our inner laboratories; and, to study words of our Great Masters. One way would be to organise group meetings and invite the persons who have gone through experiments and experiences … This is an adventure in consciousness … This is a kind of awakening. Without pure awareness we will be stuck in twilight region. What is called peak experience is always combined with love, compassion, friendliness and goodwill towards all” [ 20 ].

It is foreseen that when research in consciousness by the advanced methods of neuroscience are coupled with psychological and social studies, we may get a glimpse of the impact of what SK called higher yoga and the unusual yogic powers, mentioned in the Vibhutipad chapter in Patanjali's Yoga-Sutras . More fundamental is research on Sakshi , the Witness power, described in Mandukya Upanishad. Mandukya Upanishad Richa 10 alludes to witnessing deep sleep. Several studies on the effects of yoga on cardiovascular, psychiatric and respiratory diseases [ [21] , [22] , [23] ].

A recent article ‘Yoga Therapy and Polyvagal Theory’ has proposed a new model for the convergence of traditional wisdom and contemporary neuroscience for self-regulation and resilience [ 21 ]. The authors have made a significant effort to explain the physiology of yoga in terms of the neural platform of the polyvagal theory. Both the ventral and dorsal vagal complexes, their mental and behavioural effects were correlated with the three gunas-Sattva, Rajas and Tamas , while their balance and harmonious effects shown to be a consequence of yoga practice. They stressed the need for the ethical and spiritual aspects of Ashtanga Yoga , Angas I & II, the yama-niyama [ 20 ] . However, the emphasis has been on well-being, eudaimonia, balanced emotions and actions. They addressed allostatic load vis-a-vis stress disorders and yoga as a therapy to reduce stressful effects.

One of the authors of the present article (ADBV), was advised by Sri Kaka Kalelkar, eminent Gandhian, freedom fighter and educationist, to carry out neuropsychological research on the sutras of Vibhutipad . These sutras describe how Samyama ( Dhyana, Dharana and Samadhi practised together as one) on a specific object or idea e.g., नाभिचक्रे कायव्यूह ज्ञानम् . Samyama on the navel one gains knowledge of the physiology and anatomy of the body – usually stated as ‘bodily system” . Higher yoga often leads to Sidhhis : unusual powers like reading others minds, clairvoyance, intuition etc. Such phenomena have been recorded globally throughout the ages. However, the current dominant paradigm of mechanistic understanding of consciousness does not permit serious research into such faculties except some studies conducted by serious scientists studying extrasensory perception and reincarnation . There have been also studies on morphic resonance and increase in learning speed across the same species. However, these investigators seem to be unaware of Vibhutipad of Patanjal Yogadarshan, where-in remarkable siddhis have been described as a part of higher consciousness in Yogis.

It is interesting to quote Albert Einstein, “Ideas come from God.” The most challenging field of research in neurosciences is the nature of consciousness. Francis Crick, the Nobel Laureate, for the discovery of DNA structure together with Jim Watson, changed over to research on awareness, primarily for visual pathways. Paradoxically he stated, “There is no scientific study more vital to man than the study of his own brain.” (Emphasis ours).

Yoga is a science and practice of studying one's own mind. Eckhart Tole said lucidly, “The brain does not create consciousness, but consciousness created the brain, the most complex form on earth, for its expression”. We hope that a yoga-neuroscientist from India, discovers the neuronal correlates of certain psychedelic drugs, like dimethyltryptamine. which induce states of consciousness often experienced and described by Sidhhayogis [ 22 , 23 ].

Dr. H.R. Nagendra, Dr R. Nagarathna, and Prof. B N Gangadhar have carried out research in diverse physiological studies and disease. Several of these studies have been a continuity and progression of the dreams of SK [ 24 ]. But covering their research would require an entire review in and of itself.

In conclusion, while we celebrate the centenary of the ‘Science of Yoga’, in India, we should not lose the vision of SK, Swamy Vivekananda and Sai Makarand to deeply investigate higher states of consciousness. The current overemphasis on only asanas and pranayama has led to a global revival of yoga but that should not detract us from research in transformative yoga. The renaissance in yoga can have a profound and positive influence in our post-Covid 19 world for nutritional equity, human harmony and peace, as a consequence of transformation of the human personality.

Declaration of competing interest

Acknowledgements.

We thank Sri Subodh Tiwari of Kaivalyadham for his cooperation and permission to use the photographs. and Dr. Hiteshi Dhami-Shah assisted in the formatting of the article.

Peer review under responsibility of Transdisciplinary University, Bangalore.

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Current Issue

Journal of Yoga Studies | 2023 • Volume 4: Yoga and the Traditional Physical Practices of South Asia. Edited by Daniela Bevilacqua and Mark Singleton.

Yoga and the Traditional Physical Practices of South Asia: Influence, Entanglement and Confrontation

Volume 4 (2023): Special Issue of the Journal of Yoga Studies .

ISSN: 2664–1739

DOI:  https://doi.org/10.34000/JoYS.2023.V4

This special issue of JoYS is an edited volume by Daniela Bevilacqua and Mark Singleton with peer-reviewed articles from sixteen authors. This volume is the outcome of a workshop held at SOAS University of London in November 2019, under the auspices of the five-year, ERC-funded Haṭha Yoga Project (HYP).

Introduction

Ii. yogis, acrobats or dancers, iii. martial arts, pole and exercise, iv. exchanges with china and tibet.

The  Journal of Yoga Studies (JoYS)  is a peer-reviewed, open access e-journal committed to publishing the highest quality academic research and critical discussions on all topics related to the study of all forms of yoga, from ancient to contemporary, across multiple humanities and social sciences disciplines. Note that JoYS does not accept submissions of natural sciences, medical or experimental psychology articles, but would welcome review or analytical articles written by specialists in these fields with the specific aim of reporting relevant findings to non-specialist academic readers. Authors will retain copyright of their articles.

JoYS aims to serve the needs of this emerging field of study by offering a forum for reporting on research findings, discoveries, theoretical discussions and critical debates in the field, and for disseminating critical editions, translations, book reviews and other key reference materials.

As the ‘study of Yoga’ is a broad and varied subject, the scope of JoYS is inclusive of all forms of rigorous intellectual activity including but not limited to Religious Studies, Modern, Medieval and Classical History of South Asia, Indology, Philology, Philosophy, Anthropology, Sociology, Political Studies, Literature and Arts.

To start with, papers will be published on a rolling-basis throughout the year in electronic form only (downloadable PDF). A yearly collection of papers will form a single volume of JoYS . On occasion, a number of papers may be gathered together under a specific thematic heading (article sets).

The scope of JoYS is limited only by the expertise of its editors and peer-reviewers. Guest editors may be invited to oversee the production of a JoYS article set themed towards a specific topic or subject of interest.

JoYS published its two inaugural articles on 1st May 2018.

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The Power of Yoga and Writing

A yogi and writer reflects on the transformation yoga and journaling can have on the body and mind.

There are two practices that are central in my life: I practice yoga and I practice writing stories.

And, sometimes, I practice them together: flowing through some  asanas , sitting quietly for a moment to still the mind, and then writing down any thoughts when I open my eyes, before moving through more postures. Both of these practices are completely absorbing and perspective-bending. They take me out of the everyday, so that each day feels better.

One of them reminds me to be aware of every movement in my body and pattern in my thoughts as I travel through each hour. The other has a sneaky way of making everything more interesting—pushing me to look a little deeper at the seemingly mundane.

And now, after 15 years of public writing which evolved into a genre I refer to as “yoga journalism,” I’ve summarized a couple key reasons why writing your yoga works.

1. Self-Empowerment Promotes Self-Reliance

We do yoga to help ourselves heal, to empower ourselves to feel better, and, perhaps , to experience our best selves! Empowerment is achieved by encouraging self-reliance and providing education, discipline, and learning opportunities on the mat. You are empowered to try , to therefore make mistakes and still be fully accepted. Your interests are met with enthusiasm; the importance and joy of hard work are recognized and encouraged. Failure is treated lightly, while curiosity and integrity are held in high regard.

So what does empowerment feel like?

Physically, to me, this feeling of self-reliance has to do a lot with our foundation and core strength. For instance, in downward facing dog your hands are as important as your feet because the foundation is about growing your heart and feeling your strength. Making ourselves stronger always has a lot to do with self-reliance. No one is doing the poses for you.

Writing can also make you stronger, and aid in self-reflection. Writing about where you feel strength in your life can remind you of how far you’ve come. Journaling about a time where you felt courageous can also promote self-empowerment. What did you learn from that experience that influences your life today? The same benefits of Yogasana exist in writing.

Writing, like yoga, teaches us to be self-reliant. You write for yourself, and each sentence where we validate ourselves means that we are no longer being disempowered by waiting for or needing the validation of others.

2. Action Promotes Presence in Our Stillness

Yoga gives us a way to tap into the present moment of stability. The poses help us quiet the fluctuations of our minds into more gentle wave patterns. Writing our yoga is made more accessible by the clarity we gain from the physical practice of poses and meditation.

Yoga also helps us tap into our creative potential . By practicing with regularity we can feel the transformation made in our bodies. Just like yoga, journaling is a form of creative expression that gives us deep insight into our own self-observations and learning. When we combine the physical practice and the writing practice we activate an even greater transformation.

Yoga stretches our mind muscle and teaches us how to connect with ourselves and accept the sense things make or make sense of things. Journaling gives us insight into our held patterns of behavior, thoughts, and feelings that may have kept us from experiencing our full potentiality or seeing things clearly. When we can’t make sense of things we restrict ourselves from uniting with our own true nature, joy! Experience for yourself the power inherent in the union of both yoga and writing.

Why You Should Write Your Yoga

My intention behind this was to get into the habit of writing. To use the same discipline I use towards my yoga asana. And, as a result, see progress. And I have. I know you will too. Try my past, present, and future journaling exercise below to start writing your yoga.

Past, Present, Future Journaling Exercise

Embrace each of these three stages of time, writing what comes to your heart, as well as your pose inspiration for each one:

  • Exercise One: Past
  • Exercise Two: Present
  • Exercise Three: Future

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Essay on Yoga

Yoga is a well-known term these days, it is called a spiritual discipline that is based on a subtle science that aims at attaining harmony between body and mind. This is also referred to as science and art for achieving healthy living. The derivation of the word yoga is considered from the Sanskrit word Yuj. The meaning of Yuj is to join or yoke is to unite.

Yoga is safe and is practised even by kids and older people. There is no use of hard equipment, but only movements of the body for the extension. Yoga gives relaxation to not only the mind but also flexibility to the body.

The students are also taught the benefits of yoga in their curriculum. Have you ever got the task of writing an essay on yoga? How are you going to write it? Well, the first thing that will appear in your mind is the benefits of yoga to include in the yoga essay. It is like writing an essay on other topics - you will have to write a perfect title, a comprehensive introduction, the body of the essay, and an appealing conclusion.

Do you want to get guidance for writing a yoga essay? Here is the information shared for your guidance.

Origin of Yoga

In India, the practice of yoga started centuries ago. In the present times as well,  it is followed by many due to its benefits for health as well as the overall life. Yoga has made several changes in the lifestyle of people. This is the inheritance embraced by centuries and will keep going for years. From working individuals to celebrities, everyone practices yoga to maintain a balanced life. Yoga helps to unite people in harmony and peace.

Centuries ago, people belonging to Hinduism, Buddhism and Jainism started the following yoga and continued even now. Over the years, yoga experts have discovered different types of yoga offering numerous benefits. India is currently the centre stage of yoga and people from other countries visit India to practice it. 

Currently, when the whole world is fighting against Coronavirus, yoga has gained its importance. The craze of yoga among people has increased so much and people are ready to join it via digital mode. Breathing practices have become a common practice for people as the medicines have not been introduced for the deadly virus.  Several mudras and postures are also recommended by the doctors during this time. 

Benefits of Yoga

As mentioned above, yoga offers flexibility to the body and relaxation to the mind. There are different asanas practised by people, and each asana has its benefits on the mind and body. Yoga is designed to sharpen our minds and to improve our intelligence. Regular practice of yoga can help in controlling our emotions and promote well-being.

Some Other Benefits of Practising Regular Yoga are -

It helps to develop self-discipline and self-awareness if practised regularly.

It helps to strengthen our flexibility and posture.

It increases muscle strength, tone and balances metabolism.

You will gain a sense of power as yoga helps to lead to a healthy life free of cost!

Besides physical benefits, yoga also helps to benefit mentally in the long run. If you are stressed out, then practising yoga will bring change in your mental behaviour. If incorporated with meditation and breathing exercises, yoga will help to improve mental well-being.

We live in an age where we struggle to get mental peace. Professional and personal stress takes a toll on us. Lack of physical activities further builds stress. Practising yoga regularly can help in bringing calm, increasing body awareness, relief from chronic sleep patterns and others. Practising yoga can benefit you a long way. Many experts practice yoga and help by teaching the same.

On June 21, International Yoga Day is celebrated all across the world to make people aware of the benefits of yoga. It is the day to celebrate the gift the entire humankind has received and follow it full-fledgedly.

Different Types of Asana

There are different types of asana. From beginners to advanced level, one can perform yoga as per the need.

Standing Yoga Poses

Big Toe Pose

Dolphin Pose

Downward Facing Dog

Twist Yoga Poses

Bharadvaja's Twist

Half Lord of the Fishes Pose

Marichi's Pose

Like these, there are many more poses to practice, and each offers flexibility in its sense. In the initial stage, you may take time to adjust and balance your body. However, as you practice daily, you will be able to balance your body.

Importance of Yoga

It is essential to practice yoga daily to get benefits out of it. In this stressful lifestyle, practising workouts or yoga is very much important, and it can be greatly helpful, irrespective of age. It is the cheapest and free of cost treatment for all the health issues we face. From blood pressure to stress and body pain, everything gets under control on performing yoga regularly.

The main idea behind practising yoga is to control the body part movement using breathing exercises. There is no specific day to practice yoga. Depending on your schedule, you can practice this easy workout. However, it is highly recommended to practice yoga in the morning.

Yoga improves the quality of our life, and we need to work on it regularly. The main aim of writing this essay on yoga is to give you the primary picture of how yoga is beneficial for our life in the long run. You can practice or learn yoga from online classes or from expert. The ultimate aim is to make your life physically and mentally fit, which is a great challenge in this fast-paced life.

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FAQs on Yoga Essay

1. Is yoga enough to keep you fit?

Yoga is not the only way to remain fit. When we say, “keeping fit,” it does not mean only physically, but mentally too. Therefore, along with yoga, you also need to work on your diet, lifestyle and thinking process. Practising meditation and keeping stress away is the best way to keep yourself fit.

Moreover, you cannot just perform yoga or a healthy lifestyle just for a few days, but you need to practice it regularly. We face stress daily, which is contributed by our professional and personal lives. It can take a toll on us if we do not take a healthy lifestyle seriously.

2. How is yoga crucial in our lives?

Yoga is considered crucial for diverse reasons. Unlike fitness exercises, yoga is a method to make both our body and mind healthy. Like any other activity, the same rule applies to yoga - you need to gain comprehension before starting. If you want to get perfect guidance, you can take part in yoga classes or hire a yoga instructor. Remember that this is not a single day process, so you will keep doing it until you gain perfection and desired results.

3. Why is the concept of “30 minutes yoga” gaining popularity these days?

The concept is gaining popularity not only in India but all across the world. It has been designed specially to help people with a hectic schedule. They can maintain their fitness just by offering half an hour of time on a daily basis. Once people start yoga, they experience the wonders within a month or two, if they remain consistent. Therefore, eventually, people become so fond of 30 minutes of yoga that they refer it to their family and friends as well.

  • 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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What to write in a yoga journal: from my experience.

Hey there, fellow yogis! You know, I've been thinking a lot lately about how powerful it is to track my yoga journey such as my exploration of powerful mudras , cork yoga mats , and the infinity breath  meditation!

So, today, I want to dive into the world of yoga journaling. We'll explore what to write in a yoga journal from my perspective and experience in hopes it will help you unlock the full potential of your practice and create a personal treasure trove of memories, insights, and yoga sequences.

My goal here is to provide you with inspiration and guidance to make your yoga journal a vibrant, ever-evolving reflection of your unique path. So, grab your favorite journal (or maybe pick up one of my Inner Hero Journals from Asivana), and let's embark on this incredible adventure together!.

What to write in a yoga Journal Inner Hero Journal Asivana Logo

Recording Yoga Study and Yoga Workshop Notes

Now, let's talk about something I'm incredibly passionate about – learning and growing through yoga workshops and study.

Attending workshops and delving into yoga texts is an incredible way that I've used to deepen my yoga practice, expand my knowledge, and connect with like-minded souls.

My yoga journal is the perfect place to capture all those precious nuggets of wisdom.  Here are some tips that have helped me to make my study and workshop notes truly valuable. 

Be an active note-taker

  • Jot down key points and ideas during workshops and study sessions
  • Don't be shy to ask questions – it's all part of the learning process!
  • Use symbols, abbreviations, or even doodles to make your notes more visual and engaging (I'm a huge fan of this one!)

Organize and review notes

  • Create a dedicated section in your journal for workshop and study notes
  • Use headings, bullet points, and color-coding to make your notes easy to navigate
  • Set aside time to review and reflect on your notes – this will help you retain and apply the knowledge you've gained

Connect the dots

  • Look for patterns, themes, and connections between different workshops and study materials
  • Explore how these insights relate to your personal practice and goals
  • Write down any questions or areas you'd like to explore further – this will guide your ongoing learning journey

These are the tips that have worked for me and are part of the inspiration I had to create the Hero's Journey Journal method that has transformed personal yoga practice and helped me to grow as a human being!

What to write in a yoga Journal Inner Hero Journal Features

Jotting Down Thoughts and Musings

You know, one of the most powerful aspects of the yoga journey is the incredible impact it has made on my inner landscape – my thoughts, emotions, and self-awareness.  

Create a dedicated space

  • Set aside a section in your journal for your thoughts, reflections, and insights
  • Personalize it with inspiring quotes, images, or drawings that resonate with you (get those creative juices flowing!)

Write freely and openly

  • Jot down your thoughts as they come, without judgment or self-censorship
  • Explore different formats, like free-writing, bullet points, or even poetry – whatever feels right for you

Reflect on your practice

  • After each yoga session, take a moment to write down any insights, emotions, or revelations that emerged during your practice
  • Consider how your physical practice connects with your emotional and mental state – this can lead to some truly eye-opening discoveries

Make it a habit

  • Try to write in your journal regularly, even if it's just a few lines each day
  • Remember, consistency is key when it comes to self-discovery and growth

Now, here's a little nugget of wisdom I'd like to share with you: I’m not afraid to go deep when jotting down my thoughts and musings. Embracing vulnerability and honesty, and remembering that my yoga journal is my sacred space for self-reflection and growth.

Discover Your Inner Hero Journal

Meet the Inner Hero's Yoga Journal by Asivana – your partner in chronicling your yoga journey. Crafted with intention, this A5-sized journal features FSC certified sustainable paper and a premium linen cover, reflecting our value of Ahimsa.

Visit our shop page to start your transformative journaling experience. This journal, designed to inspire self-discovery, will not disappoint as you explore your yoga practice on a deeper level.

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Documenting Yoga Class Sequences, Flows, and Cues

As a fellow yogi and teacher, I found it of utmost importance to document my yoga class sequences, flows, and cues in my journal. Not only does it help me remember and refine my practice, but it also serves as an invaluable resource for growth and inspiration.

Draw it out

  • Sketch out your sequences and flows using stick figures or simple symbols (no need to be a Picasso here!)
  • Use arrows or lines to indicate the direction and transitions between poses

Write it down

  • List each pose in your sequence, along with any modifications or variations
  • Include cues for alignment, breath, and engagement – these are like gold nuggets for refining your practice!

Add some context

  • Note the intention or theme of the class (e.g., heart-opening, grounding, or balance)
  • Mention any props or modifications used, as well as the style of yoga practiced (e.g., Vinyasa, Hatha, or Yin)

Make it personal

  • Reflect on how each sequence or flow made you feel, physically and emotionally
  • Jot down any challenges you faced or breakthroughs you experienced (celebrate those small victories!)

Learn from others

  • When attending a class or workshop, make a point to note any unique sequences, flows, or cues that resonated with you
  • Don't be shy to ask the teacher for clarification or more information – we're all here to learn and grow together!
  • Observe a class from your favorite teacher taking the time to record their sequence, cues, phrases, and movements.

A little side note for you: As I documented my yoga journey, I started to see patterns and preferences emerge, which helped me tailor my practice to my unique needs and goals.

Plus, having a collection of sequences, flows, and cues at my fingertips is like having a treasure trove of inspiration whenever I need it – whether I’m in my home practice or designing a class for my students.

Some of my recent notes have resulted in designing yoga sequences and knowledge of how to get rid of tech neck (also known as text neck), how to loosen a tight diaphragm , and even pec minor stretches and what that even is!

What to write in a yoga Journal Inner Hero Journal Sun Salutations

Taking Notes During Yoga Teacher Training

Oh, yoga teacher training! It's an unforgettable and transformative journey, isn't it? I’m so glad that as I literally when head first into the world of yoga, that I kept a journal handy, so I didn’t miss a single valuable lesson.

Here are some tips that worked for me during my yoga teacher training that might help you make the most of your yoga teacher training experience. 

Organize your thoughts

  • Use headings, bullet points, color-tabs, and color-coding to structure your notes, making them easy to review later
  • You might want to divide your journal into sections for philosophy, anatomy, teaching methodology, and personal reflections
  • Alternatively I’ve more recently been reserving the front two pages for a Table of Contents section for easy searching of my notes.

Capture key concepts

  • Jot down essential terms, definitions, and concepts that resonate with you – trust me, they'll be super useful when you start teaching!
  • Don't forget to note any Sanskrit terms or translations, as they're the heart and soul of yoga tradition

Embrace your inner student

  • Record insights, questions, and ah-ha moments that arise during discussions or lectures
  • Keep an open mind and stay curious – that's where the magic happens!
  • Document your experiences with different asanas, pranayama, and meditation techniques
  • Note any challenges, breakthroughs, or areas for improvement

Record teaching tips and techniques

  • Note effective cues, adjustments, or modifications you learn from your teachers
  • Pay attention to the art of sequencing, pacing, and theming classes – these are invaluable skills for any yoga teacher

Connect with your fellow trainees

  • Exchange thoughts, ideas, and reflections with your peers – they can offer fresh perspectives and valuable insights
  • Support each other's growth by sharing your experiences and learnings

As a little bonus tip, I remember that my yoga teacher training was a once-in-a-lifetime experience – so don't forget to document your personal journey, emotions, and connections you make along the way. These memories will be something you might cherish for many years to come. I know I did.

Capturing Yoga Retreat and Festival Experiences

Yoga retreats and festivals – ah, don't you just love 'em? They're like a rejuvenating oasis for the soul, a place where we come together as a community and celebrate our shared love for yoga

And you know what?

My yoga journal has been the perfect tool to capture those powerful moments, so I can carry the experience with me long after it's over. Here's how I document my yoga retreats and festival experiences in my yoga journal.

Record your daily schedule

  • Jot down the workshops, classes, and activities you attend each day including the teacher(s) and any key participants
  • Don't forget to mention any special events, like sound baths, bonfires, or kirtan sessions (I mean, how can you not love a good kirtan, right?)

Reflect on your experiences

  • Write about your thoughts, feelings, and emotions during and after each class or workshop
  • Note any breakthroughs, challenges, or epiphanies that arise throughout the retreat or festival

Collect wisdom from teachers

  • Note any memorable quotes, teachings, or insights shared by instructors and guest speakers
  • Remember, these words of wisdom can be an ongoing source of inspiration when you need a little pick-me-up

Embrace the community spirit

  • Write about the connections you make with fellow yogis and share your experiences together
  • Capture the essence of the community atmosphere and how it contributes to your overall experience

Explore the surroundings

  • Describe the retreat or festival location, including any nature walks, hikes, or outdoor activities you take part in
  • Share your impressions of the environment and how it enhances your yoga practice

Express gratitude

  • Dedicate a section of your journal to expressing gratitude for the retreat or festival experience
  • Reflect on the lessons learned, friendships formed, and personal growth achieved during this special time

Add a creative touch

  • Include sketches, photos, or mementos from your retreat or festival experience to bring your journal to life
  • Let your creativity flow – your journal is a reflection of your unique journey

So, my fellow yogis, whether you're basking in the sun at a tropical retreat on your Flux cork yoga mat or dancing under the stars at a weekend festival, remember a yoga journal is a complimentary companion along the ride.

What to write in a yoga Journal Inner Hero Journal Progress

Tracking Progress and Setting Goals

Alright, my friends, tracking progress and setting goals. My yoga journey has been a beautiful, ever-evolving dance, and keeping track of my growth is an amazing way to stay motivated and inspired. Plus, it helps me recognize and celebrate my achievements, big and small!

Here's what I’ve found to make my progress tracking super effective. 

Set clear goals

  • Start with SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound)
  • Break your goals into short-term and long-term objectives
  • Don't forget to include both physical and mental aspects of your practice (strength, flexibility, mindfulness, and so on

Document your progress

  • Take photos or videos of your asanas and sequences regularly – you'll be amazed at how far you've come when you look back!
  • Measure your progress by noting down improvements in your physical capabilities, mental clarity, or emotional well-being
  • Reflect on your experiences and challenges, and identify the lessons you've learned along the way

Celebrate your victories

  • Pat yourself on the back when you reach a milestone, whether it's nailing a challenging pose or noticing a positive shift in your mindset
  • Share your achievements with your yoga community – we're all here to uplift and support each other
  • Remember to stay grateful for the progress you make, even if it seems slow at times (trust me, every little step counts!)

Oh, and here's a little insider tip: I’ve never been afraid to adjust my goals as I grow and evolve in my practice. It's all part of the journey, and there's nothing wrong with recalibrating objectives to align with current needs and aspirations.

What to write in a yoga Journal Inner Hero Journal Sedona Yoga Festival

Personalizing Your Yoga Journal

Your journal is an extension of you and your yoga journey, so why not make it truly yours? Let me share some creative ways to personalize your yoga journal, specifically our very own Asivana Inner Hero Journal . You'll not only make it unique but also create a space that inspires you to keep writing and exploring your inner hero.

Choose a special cover

  • My Inner Hero Journal comes with a premium linen cover that's not only elegant but also sustainable. 

Create inspiring dividers or tabs

  • Use colored or patterned paper, washi tape, or even dried leaves and flowers to create dividers or tabs for different sections of your journal
  • Label each divider or tab with a theme, such as "Gratitude," "Reflections," or "Yoga Sequences"

Embrace your inner artist

  • Sketch or doodle throughout your journal to illustrate your thoughts, feelings, or experiences
  • You don't have to be Picasso – even simple drawings can add a personal touch and make your journal visually engaging

Experiment with different writing styles

  • Mix up your writing style by trying out different fonts, colors, or even writing in cursive
  • Use calligraphy or brush lettering for inspirational quotes, affirmations, or headings

Integrate collage elements

  • Add photos, magazine clippings, or printed images that inspire and motivate you
  • Glue or tape in mementos from your yoga journey, such as ticket stubs from festivals or workshops, notes from teachers, or even a pressed flower from a memorable outdoor practice

Write personal affirmations or mantras

  • Dedicate a section of your journal to personal affirmations or mantras that resonate with you
  • Write them in your favorite color or use decorative lettering to make them stand out

Dedicate space for goal-setting and tracking progress

  • Create a vision board or goal-setting page to map out your intentions and aspirations
  • Track your progress and celebrate your achievements, no matter how big or small

What to write in a yoga Journal Inner Hero Journal Portable

Embracing Your Inner Hero Through Journaling

And there you have it, my friends – a treasure trove of ideas from my own experience on what to write in a yoga journal. Remember, your yoga journal is a personal space for you to explore, reflect, and grow.

Now, I invite you to take action. Grab my Inner Hero Journal by Asivana and start writing today. Give yourself the gift of reflection and introspection, and watch as your practice deepens and your connection with your inner self grows stronger.

If you found this guide helpful, I'd love for you to share it with your fellow yogis and friends. Spread the love and inspire others to embrace the power of journaling in their yoga journey. And don't forget to connect with me on Instagram @AsivanaYoga  and share your journaling experiences, thoughts, and insights – we're all here to support and uplift each other in this beautiful, transformative journey.

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Paragraph on Importance of Yoga: 100 to 500 words Short and Long | All Classes

Paragraph on Importance of Yoga | 100, 150, 200, 250, 300, 400 + Words

Following is the collection of paragraph on importance of yoga. Yoga, an ancient practice, offers numerous benefits, both for mental health and overall well-being. This yoga article in English emphasizes the importance of yoga in our life, particularly the importance of yoga in daily life. From yoga benefits essays to detailed points, this importance of yoga article sheds light on the transformative power of yoga meditation and its significance, especially the 6 benefits of yoga that stand out. Dive deep into the essence of yoga and its profound impact on mental health.”

Table of Contents

Yoga paragraph: importance of yoga (100 words).

Yoga is an ancient practice that has many benefits for both the mind and body.The benefits of yoga mental health are profound, offering peace and clarity. Yoga can help to improve flexibility , strength, and balance. It can also help to reduce stress, anxiety, and depression. Practicing yoga can also help to improve sleep quality.

There are many different types of yoga, so there is sure to be a style that is perfect for you. There are many benefits of practicing yoga. Yoga can help improve our flexibility, strength, and posture. It can also help to reduce stress, anxiety, and fatigue. Practicing yoga can also help to improve our breathing and cardiovascular health .

Importance of Yoga Article: Mental Health Benefits (150 Words)

This yoga benefits article aims to shed light on its holistic advantages. The benefits of yoga are many and varied. Yoga can help improve our physical health, mental well-being, and overall quality of life. Regular practice can help to reduce stress, increase strength and flexibility, improve posture and breathing, and boost our energy levels. Additionally, yoga can help to improve our focus and concentration, and promote feelings of calm and relaxation.

Yoga has many benefits for our mind and body. It helps to improve our flexibility, strength, and balance. It also helps to reduce stress, anxiety, and depression. Yoga can even help to improve our sleep quality. Yoga has so many benefits that it would be impossible to list them all here, but we hope that we have given you a taste of what yoga can do for you. If you’re looking for a way to improve your physical and mental health, there is no better way than through the practice of yoga.

Yoga Paragraph edumantra.net

Importance of Yoga to Students Article 250 Words

Yoga has many benefits for our overall health and well-being. It can help improve our flexibility, strength, and posture. It can also help reduce stress and improve our breathing. Yoga can also help improve our concentration and focus. Yoga is an ancient practice that has many benefits for both the mind and body. Regular yoga practice can help to improve flexibility, strength, and posture.

It can also help to reduce stress, anxiety, and depression. Yoga can also be used as a tool to help manage chronic pain. The importance of yoga in our life cannot be understated. Yoga has so many benefits, both physical and mental. It can help improve our flexibility, strength, and posture. It can also help reduce stress and anxiety, and increase our focus and concentration. Yoga can help improve our flexibility, strength, and balance. It can also help reduce stress, anxiety, and depression.

Yoga can also help increase our energy levels and improve our sleep. Yoga is more than just a workout regime; it is a lifestyle that helps promote physical, mental, and emotional well-being. We hope this article has helped you understand the importance of yoga and why you should consider incorporating it into your life. Remember, the key to enjoying the benefits of yoga is to find a practice that works for you and to stick with it. So what are you waiting for? Get on your mat today and start reaping the rewards of this ancient practice.

Importance of Yoga Essay: Benefits of Yoga Meditation (300 Words)

In this yoga benefits essay, we delve deeper into its transformative effects. yoga is a discipline that can be extremely beneficial to your health in a number of ways. It can help to improve your flexibility, increase your strength and endurance, and promote better circulation. In addition, yoga can also help to reduce stress levels and promote feelings of wellbeing. If you are looking for a way to improve your overall health and wellbeing, then yoga may be the perfect option for you. Yoga is not only an excellent way to exercise the body, but it also has numerous benefits for the mind and spirit.

If you have never tried yoga before, I highly recommend giving it a try. You might be surprised at how much you enjoy it and how quickly you start to see results. Yoga is an ancient practice with many benefits for both the body and mind. It can help to improve flexibility, strength, and balance while also promoting relaxation and stress relief. Whether you are new to yoga or have been practicing for years, there is always something to gain from including yoga in your life. So why not give it a try?

Importance of Yoga Essay edumantra.net

You might just be surprised at how much it can help you in both body and mind. Yoga has so many benefits for both the body and mind, and it is an activity that everyone can do regardless of their fitness level. If you haven’t already started practicing yoga, I hope this article has inspired you to give it a try. Remember to start slow and listen to your body, and soon you will be reaping all the wonderful benefits that yoga has to offer.

The importance of yoga cannot be understated. Yoga has been shown to improve mental and physical health in a variety of ways, making it an excellent addition to any wellness routine. If you’re looking for a way to improve your overall health and wellbeing, give yoga a try – you just might be surprised at the results.

Importance of Yoga Essay: Deep Dive into Benefits (400+ Words)

Yoga has been around for centuries and originates from India. It is a form of exercise that helps to promote physical and mental well-being. Yoga can help to improve flexibility, strength, and balance. It can also help to reduce stress, anxiety, and depression.

What is Yoga?

Yoga is an ancient physical and mental discipline that originated in India. yoga is a system of exercises practiced to promote control of the body and mind. The word yoga comes from the Sanskrit word yuj, which means “to yoke” or “to unite.” Yoga is often practiced for health and relaxation purposes. There are many different types of yoga, each with its own emphasis. Hatha yoga, for example, emphasizes physical postures, while Kundalini yoga focuses on breathing and meditation. The practice of yoga can have many benefits, including improved flexibility and strength, increased coordination and balance, and increased relaxation. Yoga can also help to reduce stress and anxiety.

What are the Benefits of Yoga?

The benefits of yoga are many and varied. Yoga can help to improve our physical health, mental well-being, and overall sense of well-being. Yoga can help to improve our physic. Yoga has been shown to have countless benefits for both the mind and body. Here are just a few of the ways that regular yoga practice can improve your health:

1. Yoga can help to ease arthritis pain. 2. Yoga can help improve your balance and coordination. 3. Yoga can help you to manage stress and anxiety. 4. Yoga can improve your flexibility and range of motion. 5. Yoga can help you to build strength and muscle tone.

Yoga improves physical health by increasing flexibility, muscle strength and endurance. It can also help to improve our posture and alignment. Yoga can also help to reduce stress levels and promote relaxation. Yoga can help improve our mental well-being by increasing our ability to focus and concentrate. It can also help to reduce anxiety and depression. Yoga can also help to improve our sleep quality.

Yoga can help improve our overall sense of well-being by promoting a more positive outlook on life. Yoga can also help to improve our mental well-being. It can increase our self-awareness, concentration and focus. Yoga can also help to reduce stress levels and promote relaxation.

Yoga can improve our mental well-being by increasing our ability to focus and concentrate. It can also help to reduce anxiety and depression. Yoga can also help to improve our sleep quality. When it comes to finding a form of exercise that offers a little bit of everything, it’s tough to beat yoga. Yoga can improve your flexibility, strength, and balance. It can also help you relax and de-stress. And there’s evidence that it may provide other health benefits as well.

Here are some of the potential benefits of yoga:

1. Improved flexibility

One of the most obvious benefits of yoga is an improvement in flexibility. Over time, practicing yoga can help your body become increasingly flexible. This can lead to better range of motion in your joints and muscles and may reduce your risk of injury in the future.

2. Improved Strength

While yoga isn’t typically thought of as a cardio workout, certain types of yoga can actually help you build strength. Power yoga or vinyasa flow classes, for example, may help you improve muscle tone and endurance. And because many yoga poses require you to support your own body weight, you’ll also build strength in your arms and legs.

3. Improved Balance

Improved balance is another potential benefit of yoga. Many yoga poses require you to maintain a challenging position for several seconds Yoga can also help to improve our overall sense of well-being. It can increase our self-esteem and confidence, and promote a positive outlook on life.

Yoga is an ancient physical and mental discipline that originated in India. The word ‘yoga’ derives from Sanskrit and means to yoke or join together.

Yoga is a system of exercises practised to promote control of the body and mind. The practice of yoga can help to achieve a healthy body and a calm mind.

The benefits of yoga have been well-documented. Yoga can help to improve flexibility, strength, and stamina. It can also help to reduce stress, anxiety, and depression.

Yoga is suitable for people of all ages and levels of fitness. beginners can start with simple yoga poses and progress to more challenging poses as their fitness levels improve.

If you are thinking about starting yoga, then why not give it a try? It could be the key to improving your physical and mental wellbeing.

The Benefits of Yoga

The importance of yoga in our life cannot be understated, especially in today’s fast-paced world. When it comes to improving your health and well-being, there are few things more effective than yoga. This ancient practice has been shown to offer a wide range of benefits, both physical and mental.

Here are just a few of the ways yoga can improve your health:

1. Yoga can help to improve your flexibility and range of motion. 2. Yoga can help to strengthen your muscles and improve your posture. 3. Yoga can help to increase your energy levels and reduce fatigue. 4. Yoga can help to improve your circulation and promote detoxification. 5. Yoga can help to reduce stress levels and promote relaxation.

Different Types of Yoga

Different Types of Yoga edumantra.net

Yoga is an ancient practice that has been around for centuries. It is a form of exercise that uses specific body postures and breathing techniques to promote relaxation and wellbeing.

There are many different types of yoga, each with its own unique benefits. Some types of yoga are more physical, while others are more focused on relaxation and mindfulness.

Yoga can be a great way to improve your physical health, mental wellbeing, and overall quality of life. It is suitable for people of all ages and levels of fitness.

If you’re thinking about starting yoga, or are looking for a new type of yoga to try, there are many different options available. Here are some of the most popular types of yoga:

Hatha Yoga: Hatha yoga is a gentle form of yoga that is suitable for beginners. It focuses on basic body postures and breathing techniques. Vinyasa Yoga: Vinyasa yoga is a more dynamic form of yoga that involves flowing through sequences of postures. It can be quite physically demanding but is also very exhilarating. Ashtanga Yoga: Ashtanga yoga is a very physically demanding form of yoga. It involves performing a set sequence of postures

Students, in particular, can gain immensely from yoga, as highlighted in our ‘ importance of yoga to students article 250 words’ section.

Yoga is an ancient practice with many benefits for both the body and mind. It can help to improve flexibility, strength, balance, and overall well-being. Yoga is also a great way to reduce stress and promote relaxation. If you’re looking for a way to improve your health and wellbeing, yoga is definitely worth considering. Thanks for reading!

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The 12 Articles You Couldn’t Get Enough Of In 2022

The expert advice, glimpses into others' lives, and everyday solutions that kept you clicking and talking throughout the year..

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

You, dear readers, are a diverse crowd. And if the articles you decided to read and share during the last twelve months are any indication, you’re an achy, stressed-out, kind, and curious lot who love the Beatles.

You turn to yoga to strengthen and stretch, to challenge and calm, to remind yourself of your potential and your patience, to escape from your current situation and, conversely, find ease in it. You’re also into reformation, education, and meditation, and the answers you seek veer from the practical to the aspirational. We dare say some of you even aspire to enlightenment. (Uh, we’re still working on that last one).

The thread throughout these topics? Self-awareness in all its many shapes and forms, which reiterates what so many of us appreciate about the practice of yoga. It pretty much meets you wherever you are and whatever your situation. Without fail. And so we thought you’d like to voyeuristically glance at what other readers found most compelling this year. Chances are you’ll feel the same.

12 most-read articles on Yoga Journal in 2022

1. 6 essential stretches for tight hamstrings and hip flexors.

Nothing happens in isolation. Quantum physics explains this. Yoga embodies this. This means that when you complain about those achingly tight hamstrings, you need to ask if you’re also stretching hip flexors. These stretches show you how.

A doctor checks a person's blood pressure

2. 6 Yoga Poses for High Blood Pressure

The line from this article that surprised our editors most? “According to the Centers for Disease Control & Prevention, nearly half of adults have hypertension, yet many people don’t even know they have it.” Yoga can help. Here’s how—and the science behind it.

3. I Always Pause and Look at Students’ Feet Before I Teach Yoga. Here’s Why

The subtle and unexpected cues that one teacher reads as students settle onto their mats.

4. Former Tennis Pro Boris Becker is Taking—and Teaching—Yoga in Prison

When a German tabloid reported that the three-time Wimbledon champion was leading others in “a special type of yoga and meditation” at Huntercombe Prison, we became curious about mental tenacity and how it’s demanded by the tennis circuit and offered by yoga.

article writing on yoga

5. 6 Essential Stretches for (Intense) Lower Back Pain

Our instinct, when we experience breathtakingly intense lower back pain, is typically to remain completely still or pretend we can go about everyday life as usual. These are literally the worst things you can do. Here’s what to try instead.

Paul McCartney points to the crowd

6. 80-Year-Old Paul McCartney’s Yoga Practice May Be The Most Inspiring Thing I’ve Seen

Rock stars love yoga, too. Including octogenarian ones who are former members of the Beatles.

A person demonstrates High Lunge in yoga

7. 12 Yoga Poses for Strong Legs

If you care to walk, run, hike, bike, ski, practice yoga, or otherwise fully engage with life, you need strong legs. Here’s how to get them.

A person holds a notebook with their pen poised above the page. Light shines down on the black writing.

8. “I Thought I Was Just Keeping a Journal. I Was Actually Tapping Into My Higher Consciousness.”

What happens when writing and meditation merge?

A person demonstrates a glute bridge

9. The Best Stretches for When You’re Recovering From Low Back Pain

Able to move a little without grimacing? Good. These moves will escort you all the way back to your usual self.

Two people practice yoga with a YouTube video

10. The 9 Best Yoga YouTube Channels

No more being frustrated by your studio’s limited class schedule or not knowing whose class to livestream.

Woman in Legs-Up-the-Wall Pose

11. 24 Cues for Legs Up the Wall That You’ve Probably Never Heard

Sometimes all it takes is a single uncommon cue to help you (or your students) truly settle into the magic of this trending restorative pose.

article writing on yoga

12. The Absolute Best Yoga Poses to Practice After Sitting All Day

Step away from your computer. And then turn to these stretches.

Popular on Yoga Journal

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Write for Yoga International

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Note: Yoga International is no longer accepting article submissions.

Yoga International Voice Guidelines and Best Practices

YI Voice is:

Welcoming, friendly, and positive

We want folks to feel comfortable here—not intimidated. We don’t use guilt or fear as motivators.

We speak to our members and readers as friends, not as authority figures.

Avoid using fear of injury or illness to promote something: Not only is this ableist, it can have the opposite effect that we intend (i.e., the “ nocebo effect .”)

Avoid implying that there is a “proper” or “correct” way to do a pose or practice. This varies greatly depending on a person’s individual body, needs, and goals, as well as between different styles of yoga.

Instead of using terms like “proper alignment,” “correct alignment,” “good form,” “perfect form,” etc., focus on helping each person find the optimal/best version of a pose for their body.

Avoid “full pose” or “fullest expression of the pose” or “real pose.” 

Avoid the word “just" to imply that a particular option or variation will be “easy” for everyone. (“If downward dog bothers your shoulders, just stay in table pose”—table pose might not be easy/simple for everyone!)

We generally prefer using “your” over “the” in asana cues. Example: “You can place a blanket under your head” instead of “You can place a blanket under the head.” Or “Lift your heels and bend your knees” instead of “Lift the heels and bend the knees.” This is our default, but we will make exceptions if writers/teachers have a strong preference for “the” or if there’s a particular instance where it makes more sense/is more clear to use “the” instead of “your.”

Use gender-neutral language and avoid stereotypes. 

For prenatal content, use “pregnant person”/“pregnant people” instead of “pregnant woman” or “pregnant women.” (Transmen, nonbinary folks, and agender folks can be pregnant too and using “women-centric” language leaves them out.) For postnatal content, choose “new parents” over “new moms.” 

Double-check to make sure you’re using a person’s correct pronouns. Don’t assume someone’s pronouns based upon their appearance. 

Avoid using gendered pronouns for a hypothetical person, particularly if they relate to gender stereotypes (e.g., “If a student has tight hamstrings, he might have a harder time with this pose” or “If a teacher is inexperienced, she might not know how to work with a student’s injury.”) Embrace the singular “they”!

Remember that not all readers/members live in the U.S.

Avoid “East vs. West” comparisons and stereotypes.

Don’t moralize health: Some people will never be “healthy” but that doesn’t make them any less worthy of respect, dignity, and access to resources such as yoga.

When writing or speaking about disability, favor a cultural model (which perceives a disability as one aspect of a person that is not inherently “negative,” but has its own unique challenges, benefits, attributes) over a medical model (which perceives a disability as something negative that needs to be “fixed”).

When mentioning a particular disease, avoid language like “suffering” or “sufferers.” For example: Don’t say “people suffering from depression.” Do say “people living with depression,” “people dealing with depression,” or “people who have been diagnosed with depression.”

When deciding whether to use person-first or identity-first language use the preference of the person you are referencing if applicable and possible.

Avoid terms that are appropriative (such as referring to a group of friends as a “tribe”).

Avoid using the word "yogi" to describe someone who practices yoga. ("Yoga practitioner" or "Yoga student" can often be good subs).

Helpful resources:

Creating Safer Yoga Spaces for Transgender and Non-Binary People: 11 Questions That Yoga Teachers Should Ask Themselves by Tobias Wiggins

The BuzzFeed Style Guide is really useful and super easy to reference. For our purposes, we particularly recommend these sections:  Disease, Disability, Disorders, Mental Health , LGBTQ ( though please note that at YI we use the acronym LGBTQIA+ ), Race and Ethnicity  

GLAAD Media Reference Guide—10th Edition

The Conscious Style Guide

THE RADICAL COPYEDITOR’S STYLE GUIDE FOR WRITING ABOUT TRANSGENDER PEOPLE

Body positive

Avoid language that is body-shaming or objectifying.

Avoid terms like “overweight” (which implies that there is a “correct” weight) and “obese” (which pathologizes larger bodies).

Do not mention “weight loss” as a benefit—not everyone “needs” or wants to lose weight.

As much as possible, avoid “detox” and “cleansing” language.

Avoid derogatory terms for body parts (“love handles,” “cankles,” “beer belly”).

Avoid moralizing food/categorizing certain foods as “good” or “bad.”

Especially pay attention to this when it comes to recipes/food articles and video content. “Low in calories,” “low in sugar,” “low carb,” etc. are not universal “benefits.” Folks’ nutritional needs can and will vary greatly. Some people need/want to consume more calories, carbs, etc. and not fewer. Our brains and bodies need sugar to thrive. Instead, focus on foods being nutrient-rich, tasty, or appropriate for people with specific allergies or restrictions when mentioning the benefits (e.g., you could mention that something was gluten-free or vegan or dairy-free, etc., thus making it something you could serve to friends with allergies or other dietary restrictions). Don’t assume that everyone wants to eat foods that will help them lose weight.

Science/evidence-based

Avoid stating benefits that cannot be objectively proven as facts. For example, as much as we may personally feel ayurveda is beneficial, we cannot say “Heartburn is caused by a pitta imbalance.” In these instances, we must clarify that these ideas are attributed to a particular school of thought/discipline/belief system. Instead, we might say “Ayurvedic principles hold that heartburn is caused by a pitta imbalance.”

Avoid telling people that a particular practice will heal or fix a particular ailment. (Example: We would not say “This practice will heal sciatica,” but we could say (if applicable) “This practice may help ease the discomfort of sciatica.”

Avoid language that is fear-based (particularly if there is not actually much of a biomechanical basis for concern). We would not want to say “Keep your knee directly above your ankle in warrior II to avoid seriously injuring your knee.” Instead, we’d want to say something that is more empowering and biomechanically specific, such as “Keep your knee directly above your ankle in warrior II in order to engage your lateral hip muscles.” (Thanks to Jenni Rawlings for this example!) Or even “Classically, this pose is practiced with the knee stacked directly over the ankle,” if the reason for including a particular cue is mostly related to tradition/aesthetics.

In general, we want to avoid saying that a certain study (or studies) “proves” or “has proven” something unless the researchers themselves have used that language. Look at the language that the researchers use in their conclusion and aim to stay as close to that as you can. (Note: This article by Carol Horton offers some tips and suggestions for interpreting yoga-related research.)

Avoid correlating alignment with safety.

Avoid the appeal to antiquity fallacy. (Just because something is “ancient,” it doesn’t necessarily mean it’s correct, true, or better than something “modern.”) Talk about the ways in which something is helpful/good aside from its age.

When a Strict Alignment Focus Limits Your Practice by Amber Burke

What Yoga Teachers Need to Know About Pain in Asana by Shelly Prosko and Neil Pearson

Re-aligning Our Understanding of the Value of Alignment by Amber Burke

“If It Hurts, Don’t Do It”: Considering Pain and Pain Language in Yoga by Amber Burke

General Language and Writing Tips

Avoid the passive voice , unless you have a specific reason for using it. The active voice is often more personal and clear and can also make writing more accessible to people with learning disabilities.

Use shorter sentences at the beginning and ending of an article.

Favor short paragraphs.

Use subheadings.

Err on the side of kindness and inclusivity. If changing your language helps even one person feel valued, represented, and included, it’s worth it!

Err on the side of accuracy. Demonstrating to our members and readers that we’re a trustworthy source of information is far more valuable than making impressive but unsubstantiated claims.

About the Teacher

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IMAGES

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  2. Importance of Yoga Essay in English 300 Words || Importance of Yoga

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  5. Importance of Yoga Essay in English || 10lines On Importance Of Yoga || Beautiful handwriting

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VIDEO

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  5. Food for those who want to be Yogis, and practice hard.. Swami Vivekananda

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COMMENTS

  1. Why Yoga Is Good for Your Body and Brain, According…

    Yoga is a practice of the mind and body, and it brings about health and happiness benefits through its direct influence on our nervous system. Central to yoga is bringing awareness to our breath, also known as the "ujjayi pranayama," the breath of fire.

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    INTRODUCTION. A 3,000 year old tradition, yoga, is now regarded in the Western world as a holistic approach to health and is classified by the National Institutes of Health as a form of Complementary and Alternative Medicine (CAM).[] The word "yoga" comes from a Sanskrit root "yuj" which means union, or yoke, to join, and to direct and concentrate one's attention.[2,3] Regular practice ...

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    102 Yoga Topics to Write about Updated: Nov 30th, 2023 7 min Table of Contents 🏆 Best Yoga Project Ideas and Examples Yoga Relaxation Exercises To begin with, guided relaxation is one of the best relaxations that involve relaxing all the body muscles in a comfortable position as one imagines a smile. This exercise is referred to as eyes on […]

  9. Essay on Yoga for Students and Children

    Yoga is an ancient art that connects the mind and body. It is an exercise that we perform by balancing the elements of our bodies. In addition, it helps us meditate and relax. Moreover, yoga helps us keep control of our bodies as well as mind. It is a great channel for releasing our stress and anxiety.

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    2. As you exhale, lower your buttocks toward your heels as your torso rests on your thighs, or between your thighs, and your head rests on the floor or a block or cushion. 3. Rest your arms ...

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    Sincere and meticulous enquiry into the physiological and psychological effects of yoga began, a century ago, in a quiet hamlet in Amalner, Maharashtra. 1. Introduction. There is a worldwide interest in yoga for wellness, mind-body medicine, research on consciousness, prevention/management of life-style disorders, and spiritual quest for self ...

  12. Full article: Yoga bodies, yoga minds: contextualising the health

    Medicalization and yoga as science. The two main teachers steering yoga's reformulation as a health and fitness practice were Sri Yogendra (1897-1989) and Swami Kuvalayananda (1883-1966) (Alter Citation 2004, 27).Both had studied for a short while - Yogendra in 1916-18 and Kuvalayananda in 1919-20 - with the reclusive hatha yogi Madhavdas, and both were inspired to recast yoga as a ...

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    JoYS published its two inaugural articles on 1st May 2018. The Journal of Yoga Studies (JoYS) is a peer-reviewed, open access e-journal committed to publishing the highest quality academic research and critical discussions on all topics related to the study of all forms of yoga, from ancient to contemporary, across multiple humanities and ...

  14. 16 Science-Based Benefits of Yoga

    Let's look at 16 of the many benefits of yoga in greater depth. 1. Yoga improves flexibility. In 2016, two of yoga's leading organizations, Yoga Journal and Yoga Alliance, conducted a ...

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  16. Yoga Essay for Students in English

    • Total views: 366.9k • Views today: 4.66k Download PDF NCERT Solutions CBSE CBSE Study Material Textbook Solutions CBSE Notes Essay on Yoga Yoga is a well-known term these days, it is called a spiritual discipline that is based on a subtle science that aims at attaining harmony between body and mind.

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    CBSE Essays 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.

  18. What to Write in a Yoga Journal: From My Experience

    Capturing Yoga Retreat and Festival Experiences. Tracking Progress and Setting Goals. Personalizing Your Yoga Journal. Embracing Your Inner Hero Through Journaling. Chat. Discover what to write in a yoga journal and unlock the secrets to improving your practice, retaining knowledge from workshops, and capturing your thoughts and experiences.

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    Following is the collection of paragraph on importance of yoga.Yoga, an ancient practice, offers numerous benefits, both for mental health and overall well-being. This yoga article in English emphasizes the importance of yoga in our life, particularly the importance of yoga in daily life. From yoga benefits essays to detailed points, this importance of yoga article sheds light on the ...

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    2. 6 Yoga Poses for High Blood Pressure. The line from this article that surprised our editors most? "According to the Centers for Disease Control & Prevention, nearly half of adults have hypertension, yet many people don't even know they have it." Yoga can help. Here's how—and the science behind it. (Photo: Getty Images) 3.

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  24. Write for Yoga International

    Avoid "full pose" or "fullest expression of the pose" or "real pose.". Avoid the word "just" to imply that a particular option or variation will be "easy" for everyone. ("If downward dog bothers your shoulders, just stay in table pose"—table pose might not be easy/simple for everyone!) We generally prefer using "your ...