YOGA

The term Yoga has its verbal root as (Yuj) in Sanskrit. Yuj means joining (Yujyate
anena iti Yogaḥ ). Yoga is that which joins. In the traditional terminology it is joining of the
individual Self with the universal SELF. It is an expansion of the narrow constricted egoistic
personality to an all pervasive, eternal and blissful state of REALITY. One of the great
Rṣis (Seers), Patanjali, systematized, codified and compiled the essential features and
principles of Yoga (which were earlier interspersed in Yoga Upanishads) its meaning and its
related knowledge through his Yoga Sutras (aphorisms) and made a vital contribution in the
field of Yoga, nearly 4000 years ago (as dated by some famous western historians). After
Patanjali, many Sages and Yoga Masters contributed greatly for the preservation and
development of the field through their well documented practices and literature.

According to Patañjali, Yoga is a conscious process of gaining mastery over the

mind. The scope of Yoga as portrayed in the Bhagavadgita and Upanishads is far more
comprehensive. As Swami Vivekananda puts it "It is a means of compressing one's
evolution into a single life or a few months or even a few hours of one’s bodily existence".
Yoga is an Art and Scince 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 is well established and it brings harmony in all walks of life and thus,
known for disease prevention, promotion of health and management of many lifestyle –
related disorders.

The practice of Yoga is believed to have started with the very dawn of civilization,
Mythologically, the Lord Shiva is considered to be the first teacher of Yoga. Yoga is being
widely considered as an ‘immortal cultural outcome’ of Indus valley civilization – dating
back to 2700 B.C. – has proved itself catering to both material and spiritual upliftment of
humanity. Basic humane values are the very identity of Yoga Sadhana.

TYPES OF YOGA:
There are several types of Yoga

Yoga Physical
Benefits
Type Intensity

Kriya Moderate Spiritual growth, enhanced meditation, energy balance.

Enhanced spiritual and physical connection, increased

Tantra Moderate
awareness.

Spiritual awakening, increased energy, improved

Kundalini Moderate to High
consciousness.

Balance, harmony, improved posture, breathing, and

Hatha Moderate
meditation techniques.

Ashtanga High Strength, flexibility, discipline, routine.

 Yoga Physical
Benefits
Type Intensity

Precision, alignment, detailed instruction, suitable for

Iyengar Moderate
physical limitations.

Bikram High Detoxification, discipline, strength, flexibility.

Vinyasa Moderate to High Cardiovascular fitness, flexibility, meditative flow.

Power High Strength, stamina, cardiovascular fitness.

Compassion, self-acceptance, adaptability, emotional

Kripalu Moderate
healing.

Yin Low Deep tissue stretching, increased joint mobility, relaxation.

Hot High Detoxification, increased flexibility, improved circulation.

Improved flexibility, decompressed spine, fun and

Aerial Moderate
challenging.

Deep relaxation, stress relief, mental calmness, and

Face Yoga Low
physical recovery.

Improved mobility, flexibility, and strength for those with

Chair Yoga Low
limitations.

Deep tissue stretching, increased joint mobility, and

Restorative Low
relaxation.

BENEFITS OF YOGA:
Yoga can influence both physical health and mental health.
Yoga and physical health.
1. Yoga improves strength, balance and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles, while
holding a pose can build strength.
Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on
the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one
minute.
2. Yoga helps with back pain relief.
Yoga is as good as basic stretching for easing pain and improving mobility in people with
lower back pain. The American College of Physicians recommends yoga as a first-line
treatment for chronic low back pain.
Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath
your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as
you draw your navel toward your spine, arching your spine like a cat stretching.
3. Yoga can ease arthritis symptoms.
Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for
people with arthritis, according to a Johns Hopkins review of 11 recent studies.
4. Yoga benefits heart health.
Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing
to healthier hearts. Several of the factors contributing to heart disease, including high blood
pressure and excess weight, can also be addressed through yoga.
Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make
a triangle shape. Keep a slight bend in your knees, while lengthening your spine and
tailbone.
5. Yoga relaxes you, to help you sleep better.
Research shows that a consistent bedtime yoga routine can help you get in the right mindset
and prepare your body to fall asleep and stay asleep.
Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest
against the wall, keeping your back on the floor and your sitting bones close to the wall. You
can remain in this position for 5 to 15 minutes.
6. Yoga can mean more energy and brighter moods.
You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and
fewer negative feelings after getting into a routine of practicing yoga.
7. Yoga helps you manage stress.
According to the National Institutes of Health, scientific evidence shows that yoga supports
stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Corpse Pose (Savasana)
Lie down with your limbs gently stretched out, away from the body, with your palms facing
up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15
minutes.
8. Yoga connects you with a supportive community.
Participating in yoga classes can ease loneliness and provide an environment for group
healing and support. Even during one-on-one sessions loneliness is reduced as one is
acknowledged as a unique individual, being listened to and participating in the creation of a
personalized yoga plan.
9. Yoga promotes better self-care.

Yoga and Mental health:

There are many kinds of yoga. Hatha yoga, combines physical poses and mindful breathing.
This can enhance mental health, although these benefits are harder to measure. According to
many studies, yoga can:
Release helpful brain chemicals. Most exercise triggers the release of "feel-good" chemicals
in the brain. These mood boosting chemicals include brain messengers such
as dopamine, serotonin, and norepinephrine. Although yoga movements are slow and
controlled, they still elevate your heart rate, make the muscles work hard, and stimulate the
release of brain chemicals. As a result, yoga can make you happier.
‌Relieve depression. Studies show that yoga can ease depression. Researchers have found that
yoga is comparable to other treatments, such as medication and psychotherapy. Yoga is
usually inexpensive and doesn't cause the same side effects as many medicines. It can even
benefit those with major depressive disorder. The use of yoga for depression needs more
study because there aren't very many controlled trials.

Reduce stress. When Americans answered a survey about why they practiced yoga, 86%
of them said that it helped to deal with stress. The tightening and relaxing of muscles can
reduce tension. You may also benefit from the peaceful atmosphere, calming music, and
positive attitude that you will find in most yoga classes.
Ease anxiety. Yoga can improve anxiety. The breath training included in yoga may be
especially effective, as there is a relationship between anxiousness and breathing problems. If
you have been diagnosed with an anxiety disorder, yoga may not help. Still, some
psychologists are using yoga to supplement other forms of therapy.

Improve sleep. Research suggests that yoga can improve sleep. This may be especially true
for older adults. In one study of yoga participants over the age of 60, participants reported an
increase in both the quality and quantity of their sleep. They also increased their sleep
efficiency, which measures the percentage of time in bed actually spent sleeping.
Enhance social life. If you attend an in-person yoga class, you may benefit from
interacting with others in your group. Social ties can positively affect both mental and
physical health. Also, acting in unison with others, sometimes called synchrony, carries
unique social benefits. Moving and breathing at the same time as others can give you a
sense of belonging and promote bonding with the group.
Promote other healthy habits. If you practice yoga, you may be more likely to choose
more wholesome foods. Yoga may also be a gateway to other types of physical activity.
Exposure to other health-minded people can inspire you to make other positive lifestyle
changes.
Besides these benefits, yoga may be beneficial for those trying to lose weight, stop
smoking, and manage chronic disease. Of course, your results may vary. Your outcome
can depend upon your attitude, the quality of your instruction, and the type of yoga being
practiced. ‌

Risks of a Yoga Practice

Yoga is a low-risk activity, but it can cause injuries, primarily sprains or strains. Poor
technique, pre-existing conditions, or simply trying too hard can cause injury. Some
injuries may be traced to teachers with inadequate training. The risk of injury doesn't keep
most yoga fans from their practice. Among those who have been hurt while practicing
yoga, fewer than 1% gave it up.
The risks of yoga are higher for older individuals, who may have less muscle strength and
lower bone density. You should talk to your doctor about your exercise program if you
experience injuries. Also, you should never use yoga practice as a substitute for medical
care.
Yoga Day

Observed every year on June 21 since 2015 – as mandated by the United Nations after
Prime Minister Shri Narendra Modi proposed ‘Yoga Day’ during his speech to the UN
General Assembly in 2014 – yoga has inspired people across the world to adopt a healthier
lifestyle. Its promotion by the Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha
and Homoeopathy (AYUSH) has given a much-need fillip to the entire business which has
increased manifold. The International Day of Yoga is more than just a celebration of its
popularity. It also honours the roots of this practice.

The present and the Future of Yoga practice:

According to a 2020 Allied Market Research report, the yoga industry generated revenue of
US$ 37.46 billion globally in 2019. This is projected to increase to US$ 66.22 billion by
2027, recording an annualized growth of 9.6% from 2021 to 2027, according to the report
that looks at both online and offline markets for yoga.

The report highlights several health benefits offered by yoga that have resulted in an
increase in the number of its practitioners around the world. It says that practicing yoga aids
in effectively treating a majority of ailments such as insomnia, hypertension,
gastrointestinal afflictions, diabetes, anxiety, depression, psychosis, and sleep disorders.
“Furthermore, yoga significantly improves regulation of blood pressure, aids in prevention
of diseases, stabilises hormonal changes, maintains blood sugar, and helps in balancing
bodily fluids. Such extended health benefits offered by yoga are expected to drive the
market growth in the years to come,” says the report.

The Yoga industry has several sub-sectors such as yoga studios, apparel market, equipment
and wellness tourism. The latest to take the yoga-sphere by storm is online classes.

The demand for yoga exercises has clearly increased amid the ongoing pandemic with
governments across the world enforcing lockdowns to check spread of the virus. People
staying indoors 24×7 and working from home need to stay fit by exercising. With that, the
yoga industry also underwent major transformation. Since yoga can be practiced in
confined spaces, it has proved to be one of the most preferred exercises during lockdown
even though yoga studios were closed.