a (/jo/;[1] Sanskrit,

Listen) is a group of physical, mental,

and spiritualpractices or disciplines which originated in ancient India. There is a broad variety of Yoga schools, practices,
and goals[2] in Hinduism, Buddhism, and Jainism.[3][4][5]Among the most well-known types of yoga are Hatha yoga and Rja
yoga.[6]
The origins of yoga have been speculated to date back to pre-Vedic Indiantraditions, it is mentioned in the Rigveda,[note
1]
but most likely developed around the sixth and fifth centuries BCE, in ancient India's ascetic and raman amovements.[8]
[note 2]
The chronology of earliest texts describing yoga-practices is unclear, varyingly credited to Hindu Upanishads[9] and
Buddhist Pli Canon,[10]probably of third century BCE or later. The Yoga Sutras of Patanjali date from the first half of the
1st millennium CE,[11][12] but only gained prominence in the West in the 20th century.[13] Hatha yoga texts emerged around
the 11th century with origins in tantra.[14][15]
Yoga gurus from India later introduced yoga to the west,[16] following the success of Swami Vivekananda in the late 19th
and early 20th century.[16] In the 1980s, yoga became popular as a system of physical exercise across the Western world.
[15]
Yoga in Indian traditions, however, is more than physical exercise; it has a meditative and spiritual core.[17] One of the
six major orthodox schools of Hinduism is also called Yoga, which has its own epistemology and metaphysics, and is
closely related to Hindu Samkhya philosophy.[18]
Many studies have tried to determine the effectiveness of yoga as a complementary intervention
for cancer, schizophrenia, asthma, and heart disease.[19][20] The results of these studies have been mixed and inconclusive,
with cancer studies suggesting none to unclear effectiveness, and others suggesting yoga may reduce risk factors and aid
in a patient's psychological healing process.[19][20

history

The origins of yoga are a matter of debate.[66] There is no consensus on its chronology or specific origin other than that
yoga developed in ancient India. Suggested origins are the Indus Valley Civilization (33001900 BCE)[67] and preVedic Eastern states of India,[68] the Vedic period (1500500 BCE), and the raman a movement.[69] According to Gavin
Flood, continuities may exist between those various traditions:
[T]his dichotomization is too simplistic, for continuities can undoubtedly be found between renunciation and vedic
Brahmanism, while elements from non-Brahmanical, Sramana traditions also played an important part in the formation of
the renunciate ideal.[70][note 6]
Pre-philosophical speculations of yoga begin to emerge in the texts of c. 500200 BCE. Between 200 BCE500 CE
philosophical schools of Hinduism, Buddhism and Jainism were taking form and a coherent philosophical system of yoga
began to emerge.[72] The Middle Ages saw the development of many satellite traditions of yoga. Yoga came to the attention
of an educated western public in the mid 19th century along with other topics of Indian philosophy.
Vedic period (1700500 BCE)
Main article: Vedic period
According to Crangle, Indian researchers have generally favoured a linear theory, which attempts "to interpret the origin
and early development of Indian contemplative practices as a sequential growth from an Aryan genesis", [76][note 7] just like
traditional Hinduism regards the Vedas to be the source of all spiritual knowledge.[77][note 8]
Ascetic practices, concentration and bodily postures described in the Vedas may have been precursors to yoga.[80]
[81]
According to Geoffrey Samuel, "Our best evidence to date suggests that [yogic] practices developed in the same
ascetic circles as the early sramanamovements (Buddhists, Jainas and Ajivikas), probably in around the sixth and fifth
centuries BCE."[8]
According to Zimmer, Yoga philosophy is reckoned to be part of the non-Vedic system, which also includes
the Samkhya school of Hindu philosophy, Jainism and Buddhism:[68] "[Jainism] does not derive from Brahman-Aryan
sources, but reflects the cosmology and anthropology of a much older pre-Aryan upper class of northeastern India [Bihar]

 being rooted in the same subsoil of archaic metaphysical speculation as Yoga, Sankhya, and Buddhism, the other nonVedic Indian systems."
Classical era (200 BCE 500 CE)
This period witnessed many texts of Buddhism, Hinduism and Jainism discussing and systematically compiling yoga
methods and practices. Of these, Patanjali's Yoga Sutras are considered as a key work.
Classical yoga
During the period between the Mauryan and the Gupta era (c. 200 BCE500 CE) philosophical schools
of Hinduism, Buddhism and Jainism were taking form and a coherent philosophical system of yoga began to emerge.[72]
Yoga as a philosophy is mentioned in Sanskrit texts dated to be completed between 200 BCE200 CE.
Kautilya's
Arthasastra in verse 1.2.10, for example, states that there are three categories of anviksikis (philosophies)

Samkhya (nontheistic), Yoga (theistic) and Crvka (atheistic materialism).[148][149]

Modern history
Reception in the West

Yoga came to the attention of an educated western public in the mid-19th century
along with other topics of Indian philosophy. In the context of this budding interest, N. C. Paul published his Treatise on
Yoga Philosophy in 1851.
The first Hindu teacher to actively advocate and disseminate aspects of yoga to a western audience, Swami Vivekananda,
toured Europe and the United States in the 1890s.[215] The reception which Swami Vivekananda received built on the active
interest of intellectuals, in particular the New England Transcendentalists, among them R. W. Emerson (18031882), who
drew on German Romanticismand the interest of philosophers and scholars like G.W.F. Hegel (17701831), the
brothers August Wilhelm Schlegel (17671845) and Karl Wilhelm Friedrich Schlegel (17721829), Max Mueller (1823
1900), Arthur Schopenhauer (17881860) and others who had (to varying degrees) interests in things Indian.[216]
Theosophists also had a large influence on the American public's view of Yoga.[217] Esoteric views current at the end of the
19th century provided a further basis for the reception of Vedanta and of Yoga with its theory and practice of
correspondence between the spiritual and the physical.[218] The reception of Yoga and of Vedanta thus entwined with each
other and with the (mostly Neoplatonism-based) currents of religious and philosophical reform
and transformation throughout the 19th and early 20th centuries. M. Eliade, himself rooted in the Romanian currents of
these traditions,[citation needed] brought a new element into the reception of Yoga with the strong emphasis on Tantric Yoga in
his seminal book: Yoga: Immortality and Freedom.[note 22] With the introduction of the Tantra traditions and philosophy of
Yoga, the conception of the "transcendent" to be attained by Yogic practice shifted from experiencing the "transcendent"
("Atman-Brahman" in Advaitic theory) in the mind to the body itself.[219]

The American born yogi by the name of Pierre Arnold Bernard, after his travels through the lands of Kashmir and Bengal,
founded the Tantrik Order of America in 1905. His teachings gave many westerners their first glimpse into the practices of
yoga and tantra.[220]
The modern scientific study of yoga began with the works of N. C. Paul and Major D. Basu in the late 19th century, and
then continued in the 20th century with Sri Yogendra (18971989) and Swami Kuvalayananda.[221] Western medical
researchers came to Swami Kuvalayananda's Kaivalyadhama Health and Yoga Research Center, starting in 1928, to study
Yoga as a science.[222]
The West,[clarification needed] in the early 21st century typically associates the term "yoga" with Hatha yoga and
its asanas (postures) or as a form of exercise.[223] During the 1910s and 1920s in the USA, yoga suffered a period of bad
publicity due largely to the backlash against immigration, a rise in puritanical values, and a number of scandals. [examples
needed]
In the 1930s and 1940s yoga began to gain more public acceptance as a result of celebrity endorsement. [citation needed] In
the 1950s the United States saw another period of paranoia against yoga,[217] but by the 1960s, western interest in Hindu
spirituality reached its peak, giving rise to a great number of Neo-Hinduschools specifically advocated to a western public.
During this period, most of the influential Indian teachers of yoga came from two lineages, those of Sivananda
Saraswati (18871963) and of Tirumalai Krishnamacharya (18881989).[224] Teachers of Hatha yoga who were active in the
west in this period included B.K.S. Iyengar (19182014), K. Pattabhi Jois (19152009), Swami Vishnu-devananda(1927
1993), and Swami Satchidananda (19142002).[225][226][227] Yogi Bhajan brought Kundalini Yoga to the United States in 1969.
[228]
Comprehensive, classical teachings of Ashtanga Yoga, Samkhya, the subtle body theory, Fitness Asanas, and tantric
elements were included in the yoga teachers training by Baba Hari Dass (1923), in the United States and Canada.[229]
A second "yoga boom" followed in the 1980s, as Dean Ornish, a follower of Swami Satchidananda, connected yoga to
heart health, legitimizing yoga as a purely physical system of health exercises outside of counterculture or esotericism circles, and unconnected to any religious denomination.[215] Numerous asanas seemed modern in
origin, and strongly overlapped with 19th and early-20th century Western exercise traditions.[230]

A group of people practicing yoga in 2012.

Since 2001, the popularity of yoga in the USA has risen constantly. The number of people who practiced some form of
yoga has grown from 4 million (in 2001) to 20 million (in 2011). It has drawn support from world leaders such as Barack
Obama who stated, "Yoga has become a universal language of spiritual exercise in the United States, crossing many lines
of religion and cultures,... Every day, millions of people practice yoga to improve their health and overall well-being. That's
why we're encouraging everyone to take part in PALA (Presidential Active Lifestyle Award), so show your support for yoga
and answer the challenge".[231]
The American College of Sports Medicine supports the integration of yoga into the exercise regimens of healthy
individuals as long as properly-trained professionals deliver instruction. The College cites yoga's promotion of "profound
mental, physical and spiritual awareness" and its benefits as a form of stretching, and as an enhancer of breath control
and of core strength

Physiology

Seven chakras of a yogin

Main article: Yoga physiology
Over time, an extended yoga physiology developed, especially within the tantric tradition and hatha yoga. It pictures
humans as composed of three bodies or five sheaths which cover the atman. The three bodies are described within
the Mandukya Upanishad, which adds a fourth state, turiya, while the five sheaths (pancha-kosas) are described in
the Taittiriya Upanishad.[267] They are often integrated:
1.

Sthula sarira, the Gross body, comprising the Annamaya Kosha[268]

2.

Suksma sarira, the Subtle body, composed of;

1. the Pranamaya Kosha (Vital breath or Energy),
2. Manomaya Kosha (Mind)
3. the Vijnanamaya Kosha (Intellect)[268]

3.

Karana sarira, the Causal body, comprising the Anandamaya Kosha (Bliss)[268]

Within the subtle body energy flows through the nadis or channels, and is concentrated within the chakras.
Yoga and specialized meditation
Surya Namaskara (Sanskrit: , IPA: [surj nmskr]; IAST: Srya Namaskra), or Sun Salutation, is
a Yoga warm up routine based on a sequence of gracefully linked asanas.[2][3] The nomenclature refers to the symbolism of
Sun as the soul and the source of all life.[4] It is relatively a modern practice that developed in the 20th century.[5]
Srya Namaskra may also refer to other styles of "Sun Salutations". A yogi may develop a personalized yoga warm up
routine as surya-namaskar to precede his or her asana practice.[6]
Contents
[hide]

1History
o

1.1Mysore

1.2Raja of Aundh

1.3Other references

2Practice
2.1Routine

3See also

4References
4.1Sources

5External links
History[edit]
Mysore[edit]
Some scholars attribute modern Surya namaskar practice to Tirumalai Krishnamacharya teachings. It includes modern
day Ashtanga Vinyasa Yoga and the Visesha Vinyasa Sun Salutation subroutine from Vinyasa Krama Yoga,[7] as well as a
host of other popular forms of yoga.[8]
Raja of Aundh[edit]
In his work The Yoga Body, Mark Singleton states Sryanamaskra may have been invented by Patinidhi Pant, the Rajah
of Aundh.[9] He adds that there is no evidence that the Sryanamaskra sequence was practiced prior to the early 20th
century.[10] According to Alter, while Pant Pratinidhi of Aundh called the warm up routine as surya namaskar,[11] how exactly
Srya Namaskra came to be included in the yogic practices of Hatha and Ashtanga Yoga in India remains unclear.[12]
His Holiness Meherban Shrimant Raja BHAVAN RAO SHRINIVAS 'BALA SAHIB', Pant Pratinidhi of Aundh (18681951; Raja
of Aundh 1909-1947)[13] occupies an important position in the history of surya namaskar. He helped to popularize surya
namaskar as a simple physical exercise, introducing it into schools and encouraged ordinary men to be physically fit by
performing surya namaskar every day.[14] Some Western scholars classify surya namaskar as a modern physical exercise
invented by Raja of Aundh.[15][16] The Raja of Aundh himself never claimed to have invented Surya Namaskar, but rather
stressed an ancient origin for this procedure.[14]
Other references[edit]

Indian Navy personnel perform Surya Namaskar on board INS Sunayna on International Yoga Day2015.
Early English publications record some ancient methods of sun salutation; however, they do not seem to be related to the
modern Srya Namaskra as seen in Yoga practice today. It is widely believed in the state of Maharashtra that Shivaji
Maharaj, Sage Samarth Ramdas and the Marathas have performed Srya Namaskra as a physical exercise to develop
able bodies.[17]

Hasta Uttanasana (Raised Arms pose)

Aditya Hridayam[18][19][20] is another ancient practice which involves a verbal variation of Srya Namaskra. It is a procedure
of saluting The Sun, taught to Rama by Sage Agastya, before his fight with Ravana. It is described in the "Yuddha Kaanda"
Canto 107 of Ramayana.
Practice[edit]
Any warm-up routine prior to a dedicated asana practice can constitute a Surya Namaskar.[6] The following lists one warm
up routine for Surya Namasakar.[3] Other variations such as Surya Namasakar exist.[3]

Series

Bja
Ste
p

Asana

Pranamasana

Breath

exhale

Images

Chakra

Anahata

Positio
n

Heart

Sanskri
t

Transliteratio
n

om hr

Hasta Uttanasana

inhale

Vishuddhi

Throat

om hr

Hastapaadasana

exhale

Swadhisthan
a

Sacrum

om hr

Aekpaadprasarnaasana (o
ne foot back, lift head,
hands often on earth )

inhale

Ajna

Third
eye

om hrai

Adho Mukha
Svanasana / parvatasana

exhale

Vishuddhi

Throat

om hrau

Ashtanga Namaskara

suspen
d

Manipura

Solar
plexus

om hrah

Bhujangasana

inhale

Swadhisthan
a

Sacrum

om hr

Adho Mukha Svanasana

exhale

Vishuddhi

Throat

om hr

Ashwa
Sanchalanasana (opposite
foot forward from 4, hands
often on earth )

inhale

Ajna

Third
eye

om hr

10

Uttanasana

exhale

Swadhisthan
a

Sacrum

om hrai

11

Hasta Uttanasana

inhale

Vishuddhi

Throat

om hrau

12

Pranamasana

exhale

Anahata

Heart

om hrah

Bakasana is a cultural asana mimicing the posture of a crane. It strengthens the abdominal organs
and arms. Baka in Sanskrit means crane. Just like the bird it symbolizes, this compact arm balance
asana induces much poise in the practitioner.
Practice of Bakasana

Squat down from Tadasana with the inner feet a few inches apart. If it isn't possible to keep the heels
on the floor, support them on a thickly folded blanket.
* Separate the knees wider than the hips and lean the torso forward, between the inner thighs.
* Stretch the arms forward, then bend the elbows, place the hands on the floor and the backs of the
upper arms against the shins.
* Snuggle the inner thighs against the sides of the torso, and the shins into the armpits, and slide the
upper arms down as low onto the shins as possible.
* Lift up onto the balls of the feet and lean forward even more, taking the weight of the torso onto the
backs of the upper arms. Consciously attempt to contract the front torso and round the back
completely. Keep the tailbone as close to the heels as possible.
* With an exhalation, lean forward even more onto the backs of the upper arms, to the point where
the balls of the feet leave the floor.
* Now the torso and legs are balanced on the backs of the upper arms.
* Squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation)
straighten the elbows. Seen from the side the arms are angled slightly forward relative to the floor.
The inner knees should be glued to the outer arms, high up near the armpits.
* Keep the head in a neutral position with the eyes looking at the floor, or lift the head slightly,
without compressing the back of the neck, and look forward.
* Stay in the pose anywhere from 20 seconds to 1 minute. Release with a slow exhalation and slowly
lower the feet to the floor, back into a squat.
* Some beginners find it difficult to lift into Bakasana from the floor. In that case it's often helpful to
prepare for this pose squatting on a block or other height, so that the feet are a few inches off the
floor.
If reluctant to lean forward and take the feet off the floor, a partner can help the practitioner learn to
balance in Bakasana. Squat in the ready position, hands on the floor, up on the balls of the feet. Have
the partner stand in front of the practitioner. While leaning forward he/she will support the
practitioner's shoulders with his/her hands, to prevent the yogi from toppling forward onto the face or
head. Stay for a few breaths, getting a taste for the balanced position, yet secure in the hands of the
partner.

Bhadrasana is one of
the prominent asanas
mentioned in the
Hatha Yoga Pradipika,
although it has been
recorded in several
older texts. The posture tones the lumbar region and flexes
various muscles in the lower back.
Meaning of Bhadrasana
'Bhadra' means 'auspicious in Sanskrit, thus making
Bhadrasana "the posture of the blessing".
Yoga Texts and Bhadrasana
Bhadrasana is highly prominent in the Yogic canon. It was first described in the Yoga Yajnavalkya (200
BC) and was frequently mentioned in the Puranas that followed. It was given especial importance in
the Hatha Yoga Pradipika, which marks the Bhadrasana as one of the first four (and most important)
of the 84 asanas taught by Siva.
Practice of Bhadrasana
A sequential process for performing Bhadrasana is given below.
* Be seated with your legs together in the front, hands by the side with palms resting on the ground.
The finger should remain together pointing forward.
* Then folding the left and right legs slowly at the knees, join both the soles with each other.
* Hold onto your ankles with your hands.

* Slowly bring the legs towards yourself till they reach under the perineum. Knees should remain on
the ground, the body erect and the gaze in front.
* While returning back to the original position loosen the legs and comeback to the first position.
Effects of Bhadrasana
Bhadrasana helps in expanding the tissues, nerves and arteries of the pelvic region. Through this
asana, the pelvis, abdomen and the back are stimulated and receive a good supply of blood. The
Bhadrasana, according to the Hatha Yoga Pradipika, is 'the destroyer of all diseases'
It strengthens the muscles of the groin and the pelvis. The weight of the flexed knees stretches and
tones up the adductor muscles running along the inner thighs. It has a beneficial effect on the muscles
and ligaments of the uro-genital region, promoting in it a supply of fresh blood. It restores elasticity
to stiff knees, hips and ankle-joints. Practicing Bhadrasana relieves tension in the sacral and coccygeal
regions of the spine. It keeps the kidneys, the prostrate, and the urinary bladder healthy and also
improves concentration and digestion. The main function of the asana is to keep the mind completely
relaxed and numb to all the external thoughts.

Chakrasana is a cultural asana that enjoys a

fairly long history in Yogic practice. It helps minimise the stiffness in one's spine and derives its name
from 'Chakra' meaning 'wheel' in Sanskrit, and is considered one of the 84 Classic Yoga
Asanasaccording to the Hatha Ratnavali
Meaning of Chakrasana
Chakrasana translates to the wheel posture in Sanskrit, because the body resembles a wheel in the
final position of this asana.
Yoga Texts and Chakrasana
Chakrasana has been mentioned in a significant number of early Yoga texts, and was first described in
the Hatha Ratnavali (1600 AD), which includes the posture amongst the 84 classic yoga asanas taught
by Lord Shiva. The posture, or at least a later variant, was also mentioned in the Shri Tattva Nidhi, a
19th century iconographic work compiled in Karnataka.
Practice of Chakrasana
* Stand erect with legs together, toes together and hands by the side of the thighs and look straight.
* Slowly raise one hand (right) from the side and bring it parallel to the shoulder, hands straight and
the palms should be facing downwards.
* Maintaing the same position, turn the palm towards sky.
* Start raising the hands upward and let the arms touch the ear. Fingers will point towards sky.
* Next, start bending laterally towards left side. Loosen the left part of the body. The left hand will go

slope down from the thigh together with the body.

* After maintaining this posture for some time, one may slowly return the hands and stand erect.
* Similarly, one may practice Chakrasana from other side. This forms one complete round of the
asana.
Effects of Chakrasana
The benefits of Chakrasana include minimizing the stiffness of spine and connected nerves are also
made strong. Practicing Chakrasana makes the side muscles more strong and those suffering from
spondylitis should practise this asana carefully.
Precautions in the Practice of Chakrasana
While bending in Chakrasana, one should never bend forward or backward. Only the upper part of the
waist will bend laterally either towards left or right. One also should never start bending before hand
is completely straight upward. The gaze should be in front while practicing the Chakrasana.
The Chakrasana can arguably be considered a highly significant asana from a historical viewpoint,
thanks to its presence in yogic practice since at least the 15th century CE. It continues to form a major
part of contemporary yogic
practice.
Dhanurasana, or the bow curve
pose, is a cultural asana that
has a beneficial effect on
several muscles in the body,
including those of the back, the
forearms and the abdomen. It is
a simpler variant of the
Dhanurasana, first mentioned in
the Hatha Yoga Pradipika, a
major Hatha Yogic text and was
thenceforth described in
subsequent yoga texts.
Meaning of Dhanurasana
Dhanurvakrasana translates to the curved bow posture in Sanskrit, and is a close derivative of the
Dhanurasana, or the bow posture. It is called as such because of the resemblance of the final posture
to a curved bow. The trunk and the thighs of the practitioner represent the bow proper, whereas the
hands and legs take the place of a string.
Yoga Texts and Dhanurasana
First described in the Hatha Yoga Pradipika (1400 AD), Dhanurasana formed part of the 84 Classic
Yoga Asanas taught by Lord Shiva according to the Hatha Ratnavali (1600AD). It is mentioned and
described regularly in several other texts including the Yoga Upanishads, the Gheranda Samhita and
the Shri Tattva Nidhi.
Practice of Dhanurasana
A sequential process for performing Dhanurvakrasana follows.
* Lie prone on the abdomen.
* Bend the legs at the knee-joints from behind upward and fold them against their respective thigh.
* With the arms to the back, at full length, grasp the ankles well with the hands. Then raise the neck
simultaneously with a steady lift and pull upwards on the ankles, while inhaling.
* Next, rest the entire body on only the area of the navel (umbilical region), assuming a somewhat
circular position. In order to derive the highest benefit from this pose, the knees should be kept
together. This pose has to be maintained as long as it is comfortable with retention of breath.
* Then release the hold on the ankles, begin to exhale and assume the starting position-prone on the
abdomen, the legs fully stretched out and the arms rested on the floor. It is best to pause before
another round.
* The practitioner may either repeat the pose of Dhanurvakrasana eight times in two minutes or
maintain the pose for the duration. The latter posture is preferable only after a few months of
practice.

Effects of Dhanurasana
The hygienic features of this posture are the extraordinary amount of pressure, due to the whole body
being thrown upon the umbilical region only; the extreme stretching of the abdominal and pelvic
muscles; and the steady pull anterior pull throughout the spinal column, with the alternate
contraction and relaxation of the spinal muscles. Further, the venous drainage facilitates fresh supply
of blood to the abdominal viscera, especially of the lower abdomen and the reproductory organs.
Several muscles, including the extensors of the hip, elbow, wrist and drunk, and the abdubtors of the
shoulder joints are exercised by this asana. The quadriceps and pectorals are also strained thanks to
holding the legs in the bow curve position.
Precautions in the Practice of Dhanurasana
Dhanurasana requires brisk movement of the body. Hence care should be taken not to sprain any joint.
Initially this yoga asana may be practised for five seconds. Later the tenure can be increased to three
minutes or more, according to one's capacity. During the practice of Dhanurasana it is advisable to
breathe normally. If one desires to control his/her breathe, this should be done without any damage to
the lungs. It is desirable for a beginner to keep his knees apart because thereby, he would be able to
secure a bigger curve for his body during this exercise. As the muscles become more and more elastic,
the knees should be drawn more closely, till at last they should be made to stand together, thus
carrying the intra-abdominal pressure to its highest limi

Gomukhasana, or the cow's posture, is one amongst a

handful of medical asanas that have been practiced by
Indians for at least 2000 years. The Yoga Yajnavalkya (200
BC) described it first, after which it received regular
mention in subsequent texts.
Meaning of Gomukhasana
Gomukhasana is significant as it means the pose of the cow, a sacred animal in Hindu tradition. The
Sanskrit translates literally to 'pose resembling the mouth of a cow'. The bovine's sanctity in Indian
tradition stretches back to pre-Vedic times as indicated by the seals found in Mohenjo-Daro
and Harappa which show hump-backed bulls. The Gomukha is also an Indian instrument with a broad
end a narrow end like the face of a cow.
Yoga texts and Gomukhasana
Although Gomukhasana was first described in the Yoga Yajnavalkya (200 BC), none of the Puranas
make mention of it, and it is next described only in the Hatha Yoga Pradipika. It was me ntioned or
described with increasing regularity
thenceforward.
Goraksasana is an important meditative
asana practiced for various mental and
health benefits. This cultural asana is
named after Gorakshanath, a legendary
Nath yogi credited with founding the
Hatha Yogic tradition along with his guru,
Matsyendranath. It has been found to be
effective in correcting nocturnal seminal
discharges.
Yoga Texts and Goraksasana
Goraksasana is a fairly well known asana,
first mentioned in the Hatha Yoga
Pradipika (1400 AD), although the text
merely mentions Goraksasana as an
alternate name for Bhadrasana. The first
text to describe it as an independent
asana is the Hatha Ratnavali (1600 AD), wherein it is included in the list of 84 classic yoga
asanas taught by Lord Shiva. It was subsequently mentioned in the Gheranda Samhita and other
significant Asana compendia.

Steps of Goraksasana
The steps of this asana are simple to perform but in the beginning it is advisable to practice under the
patronage of some expert.

Firstly, sit with the legs outstretched in front.

Then, bend the knees, hold the feet and place the soles together.
Draw the heels up to the perineum.
Raise the heels, the balls of the feet touching on the floor. With the hands
support lever the body forward until the feet become vertical.
Balance in such a way that the knees remain on the floor.
Cross the wrists in front of the navel. Hold the left heel with the right hand
and the right heel with the left hand.
Now, straighten the spine and face forward. Hold this posture for as long as
comfortable.
Goraksasana may be practiced both in the morning and evening. Five
minutes at each sitting is enough, but in the evening the duration of practice may
be increased to ten minutes.

Kurmasana is a somewhat advanced yoga posture that

putatively prepares the aspirant for Pratyahara, a higher
stage in Yoga practice. First mentioned in the Ahirbhudnya
Samhita (200 BC), there has been a Yogic pose termed
Kurmasana for at least 2000 years, although its
description has demonstrably changed significantly. The
asana in its present state is highly beneficial to the spine
and
the
abdominal
organs.
Meaning
of
Kurmasana
Kurma means tortoise in Sanskrit, although in this context
it refers to the second avatar of Vishnu who took the form
of a gigantic tortoise to help the Devas and Asuras churn
nectar from the ocean, using a mountain as the churning
stick and the celestial serpent Vasuki for rope.
Yoga
Texts
and
Kurmasana
The asana was first described in the Ahirbhudnya Samhita
(200 BC) and was thenceforth described only in the Hatha
Yoga Pradipika (1400 AD). The Hatha Yoga Pradipika's
description of the Kurmasana differs significantly from the
contemporary pose; that involves bending forward and
touching
the
ground
with
your
forehead.
Practice
of
Kurmasana
In this posture the human body takes the form of a
tortoise as the arms are outstretched on either side of the
body, the legs are over the arms, the chest and shoulders
on the floor. This posture resembles the tortoise with his
legs out. In the next stage the hands are brought behind
the body, palms facing up. This final stage of the pose
resembles a tortoise withdrawn into its shell, also known
as supta kurmasana, or sleeping tortoise. In this asana the
feet curl together in front of the head, and the hands close
over the

buttocks.

Mayurasana or the 'peacock pose' is one of the most visually appealing asanas in Yoga. It has been
described in major classical yoga texts and enjoys an extended history in yoga practice.

Meaning of Mayurasana
The posture is called Mayurasana because it imitates the
demeanor of a peacock with his heavy plumage stretching behind
him. 'Mayura' means a peacock in Sanskrit.
Yoga Texts and Mayurasana
Several prominent Yoga treatises mention and describe the
Mayurasana. The Hatha Yoga Pradipika, a major Hatha Yogic
treatise of the 14th century, describes it in detail, after which the
posture is mentioned in virtually every subsequent text. The yoga upanishads describe the posture, as
does the Gheranda Samhita. The Hatha Ratnavali is significant in including the Mayurasana in its list
of 84 classic yoga asanastaught by Lord Shiva.

The lotus position or Padmasana is a cross-legged sitting posture originating in meditative practices
of ancient India, in which the feet are placed on the opposing thighs. The Hathayoga mentions that of
the 84 Asanas Lord Shiva is reputed to have taught, this was one of the most important. The position
of Padmasana is resembles a lotus. Famous depictions of the Padmasana position include Shiva, the
meditating ascetic God of Hinduism, and Siddhartha Gautama, the founder
of Buddhism. Padmasana was also depicted on an ancient seal found in Harappa.
Padmasana may be regarded as an essential exercise in postural training both for the purpose
of Yoga meditation as also for preserving normal elasticity of the muscles that are connected with the
pelvis and lower extremities.
Meaning of Padmasana
'Padma' means lotus in Sanskrit and in this asana the position of the legs look like blooming lotus.
This asana has been given a significant place in Yoga practice as it is best suited for Pranayama,
Meditation and also concentration.
Yoga Texts and Padmasana
Padmasana is one of the oldest known Asanas in history, and is described in the Yoga Yajnavalkya (200
BC) the oldest extant text that describes Yoga Asanas. Almost all the Puranas, Itihasas and later
Indian texts mention it at least in passing and it is well known even in the Buddhist tradition (as
indicated by the iconic Padmasana posture of several Buddha statues).

Vajrasana makes the body strong and healthy. It is the only asana that is permitted to perform
immediately after having food. The Lord Indra's weapon, 'Vajra' (thunderbolt) is the allegory behind
this particular yogasana. Vajrasana is also known as the Diamond Pose. The term Vajrasana is derived
from two Sanskrit words Vajra means thunderbolt and Asana means pose.
Yoga Texts and Vajrasana
The Vajrasana is described first in the Hatha Yoga Pradipika, a major yoga manual of the 14th century.
It was later described in several major asana compendia, including the 18th century Gheranda
Samhita and the 19th century Sri Tattva Nidhi.
Practice of Vajrasana
A sequential process for the practice of Vajrasana follows.
* One should fold the left leg in the knee and place the toe on the floor.
* Then he/she should fold the right leg in the knee and should place the toe on the floor and joins the

two toes.
* The practitioner should sit on the pit formed by the parted heels and place the palms on the knees.
Benefits of Vajrasana
Vajrasana helps to keep blood pressure under control. It also strengthens the spine and increases the
longevity of an individual. With the help of Vajrasana the mind is also stabilised while doing Vajrasana.
The special fold of the legs forms one Bandha in Vajrasana. Consequently the blood circulation in the
waist - downward portions is controlled. For this reason Vajrasana is recommended after Shirsha
asana. Moreover, Vajrasana strengthens thigh and calf muscles. People having trough with stiff joints
and whose movements have become difficult should practice Vajrasana with a lot of care. While curing
the physical problems this asana has some internal effects also. Hence, this asana is preferred for
meditation. Vajrasana helps in stabilizing the mind. This asana is also found to be good for
Pranayama.

Virasana, or the heroic pose, is a meditative Yoga asana that putatively

resembles a man in a martial stance. It was first mentioned in
the Mahabharata, in a dialogue between Shiva and Parvati
Meaning of Virasana
Virasana is also called the 'heroic-pose' according to tradition and
literature. The literal meaning of 'Vir' is Hero or chief in Sanskrit. The way a brave man takes position
while attacking his enemy, similar position is formed in this asana.
Yoga Texts and Virasana
Virasana arguably possesses the distinction of being the first specific asana to be mentioned in Indian
texts (thanks to its mention in the Mahabharata), and is at least 2400 years old. Although the
Patanjali Yoga Sutra precedes the Mahabharata, it provides no descriptions of any asanas and the
Yoga Yajnavalkya, one of the first yoga texts to describe asanas, postdates it. In the Mahabharata,
Lord Shiva characterizes the Virasana as the pose forest dwelling ascetics should assume when they
perform their austerities.
Practice of Virasana
A sequential process for performing Virasana is given below
* One should kneel on the floor on a folded blanket to pad your knees, shins, and feet if necessary,
with the thighs perpendicular to the floor and touch the inner knees together.
* The person has to slide the feet apart, slightly wider than the hips, with the tops of the feet flat on
the floor.
* One must angle the big toes slightly in towards each other and press the top of each foot evenly on
the floor.
* With one's torso leaning slightly forward, he/she should exhale and sit back halfway.
* One must wedge the thumbs into the backs of the knees and draw the skin and flesh of the calf
muscles toward the heels. Then sit down between the feet.
* If the buttocks do not comfortably rest on the floor, one should raise them on a block or thick book
placed between the feet.
* He/she should make sure that both sitting bones are evenly supported and allow a thumb's-width
space between the inner heels and the outer hips.
* One should turn the thighs inward and press the heads of the thigh bones into the floor with the
bases of the palms.
* The person has to lay the hands in the lap, one on the other, palms up, or on the thighs with palms
down.
* One should firm the shoulder blades against the back ribs and lift the top of the sternum like a proud
warrior.
* Then the person should widen the collarbones and release the shoulder blades away from the ears.
* One should lengthen the tailbone into the floor to anchor the back torso.
* In the beginning, one should stay in this pose from 30 seconds to 1 minute and then gradually
extend the stay up to 5 minutes.
* While exiting from the posture, one should pres the hands against the floor and lifts the buttocks up,

slightly higher than the heels.

* Then the person should cross the ankles underneath the buttocks and then sit back over the feet
and onto the floor and stretch the legs out in front.
* It may feel good to bounce the knees up and down a few times on the floor. If the ankles are painful
in this pose, one may roll up a towel and place it underneath them before he/she sit back.
Effects of Virasana
There are several benefits of Virasana. The thighs, knees, and ankles gets stretched and toned. The
posture strengthens the arches. The practice of this asana improves digestion and relieves gas; it also
helps in relieving the symptoms of menopause. Practicing Virasana reduces swelling of the legs during
pregnancy (through second trimester). Virasana acts as a therapeutic healer for high blood pressure
and asthma. In this asana the joints of the legs, the waist, the spinal column and the neck get curved
in opposite direction. As a result of this, the blood circulation to these joints is synchronised. The
spinal column becomes flexible and its functioning improves. There is pressure on the digestive
organs and the belly gets stretched, which promotes their functioning in the long run.

The ultimate goal of yoga is, however, to help the individual to transcend the self and attain enlightenment. As the BhagavadGita says, A person is said to have achieved yoga, the union with the Self, when the perfectly disciplined mind gets freedom
from all desires, and becomes absorbed in the Self alone.

Importance of Yoga
Yoga is not a religion; it is a way of living that aims towards 'a healthy mind in a healthy body'.

Man is a physical, mental and spiritual being; yoga helps promote a balanced development of all the three. Other forms of
physical exercises, like aerobics, assure only physical well-being. They have little to do with the development of the spiritual or
astral body.
Yogic exercises recharge the body with cosmic energy and facilitates:

Attainment of perfect equilibrium and harmony

Promotes self- healing.

Removes negative blocks from the mind and toxins from the body

Enhances personal power

Increases self-awareness

Helps in attention, focus and concentration, especially important for children

Reduces stress and tension in the physical body by activating the parasympathetic nervous system

The aspirant feels rejuvenated and energized. Thus, yoga bestows upon every aspirant the powers to control body and mind.

Benefits of Yoga
The art of practicing yoga helps in controlling an individual's mind, body and soul. It brings together physical and mental
disciplines to achieve a peaceful body and mind; it helps manage stress and anxiety and keeps you relaxing. It also helps in
increasing flexibility, muscle strength and body tone. It improves respiration, energy and vitality. Practicing yoga might seem
like just stretching, but it can do much more for your body from the way you feel, look and move.
Yoga asanas build strength, flexibility and confidence. Regular practice of yoga can help lose weight, relieve stress, improve
immunity and maintain a healthier lifestyle.
In 2014, Indian Prime Minister Narendra Modi suggested United Nations to celebrate June 21 as the International Yoga Day as
it is the summer solistice; the longest day of the year in the Northern Hemisphere.
"Yoga is an invaluable gift of India's ancient tradition. This tradition is 5000 years old. It embodies unity of mind and body;
thought and action; restraint and fulfilment; harmony between man and nature; a holistic approach to health and well-being.
It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle
and creating consciousness, it can help in well being . Let us work towards adopting an International Yoga Day." Narendra
Modi, UN General Assembly, September 2014.

Importance of Yoga For Healthy Life

A healthy body is essential to enjoy life to the fullest and regular practice of yoga can provide a great deal of health. Yoga is not those forms of
vigorous exercises. Rather, it is a form of systematic and rhythmic movements that have to be done one after another. Breathing patterns is
important in the ASANS. A proper yoga follower must follow a set of routines for exercise, rest and diet for maximum results. Yoga is done to
obtain peace and it is done peacefully. There is no extreme movement in yoga. Yoga can be performed by people of all ages and even sick people.
However sick people must consult an expert to plan the exercises needed to be done or avoided and also the intensity.
A holistic approach to exercise and combination of mantras and meditations during yoga produces many changes in our thoughts and mindset. It
makes us free from addiction, enhances our memory power, keeps our mind cool and overall makes us more energetic, effective and builds selfcontrol in us.
Yoga is truly the art of living. It is an ancient art by Rishi Patanjali. It is timeless because it is so much in relevance with what is required today,
although it was created centuries ago.
Yoga is very much accepted in the west also and through Baba Ramdev it has become increasingly popular. Therefore overall we can say that
Yoga is the key to unlock the divinity in man. Body is considered a temple and yoga is the way to worship it.