Author Description

Yoga And Its Benefits




Definition Of Yoga:-

Yoga is a group of Physical, Mental and Spiritual practices or disciplines which originated in ancient India. The term YOGA in the western world often denote a modern form of "Hathyoga", Yoga as exercise, consisting largely of the posture called "Asanas". 

Origin Of Yoga:

The origin of yoga have been speculated to date back to prevedic Indian tradition; It is ancient in the "Rigveda", but most likely develop around the 6th and 5th centuries BCE. Outside India it has develop into Posture based physical fitness. Stress relief and relaxation technique Yoga in India tradition, However is more than physical exercise it has a meditative and spiritual core.
              The ultimate goal of Yoga is "Moksha", although the exact form this take depend on the Philosophical, Ortheological system with which it is conjugated.

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 ailment from our mind and body. In addition, when we practice several asans and posture,it strengthens our body and give us a feeling of well being and healthiness.
                          Yoga help us 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 connect us to the nature and enhances our social well being. 
                           You can develop self discipline and self awareness from yoga if practice regularly you will gain a sense of power once you do it consistently and help you lead a healthy life free from any problems.
                           You also develop a higher patience level when you practice yoga which also help 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 maintain and also benefit from it. It is the secret to living a healthy and a long life without the use any artificial means like medicines or any other shortcut of any kind.

Day Of Celebration: 

21st of June is celebrated as an International day of yoga where people are made aware of the benefits of yoga. 


Types Of Yoga:-

1. Vinyasa Yoga- Vinyasa Yoga can be described as movement linked with breath. It's a dynamic practise that's often more playful than other styles and we love it for its ability to lift the heart rate and help students slip into a moving meditation that benefits the body and mind.
The term Vinyasa is derived from "Nyasa" meaning "to place" and "vi" meaning "in a special way".

Some Poses of Vinyasa Yoga:-

  1. Surya Namaskar ( Sun Salutations )

  2. Bidalasana ( Cow Stretch Pose )

  3. Vasisthasana ( Side Plank Pose )

  4. Uttanasana ( Standing Forward Bend )


2. Astanga Yoga- Astanga Yoga is a highly structured vinyasa-style class. There are five Ashtanga asana series and each person must master every pose of the first series before moving onto the second series. Ashtanga yoga came to the west through students of Sri Pattabi Jois, who passed wasy in 2009 after establishing his yoga center in Mysore, India.

The first series begins with ten sun salutations (five A and five B), continues with a series of standing poses done on each side, and finishes with a set of inversions and seated poses, which are linked by a vinyasa sequence.

Astanga yoga helps in improve flexibility, increase strength, increase muscle tone, improve cardiovascular fitness, reduce fat body, reduce stress and anxiety etc.

    Some poses of Ashtanga Yoga:-

  1. Utthita Hasta Padangusthasana ( Intense Hand to Big Toe Pose )

  2. Trikonasana ( Triangle Pose )

  3. Parivritta Trikonasana ( Twisted Triangle Pose )

  4. Marichyasana A ( Sage Forward Bend A )


3. Iyengar Yoga- The Iyengar Yoga method is reowned for its focus on precision, timing and use of props. Created and developed over 75 years by Yogacharya BKS Iyengar, the Iyengar i firmly based on the traditional eight limbs of yoga taught by Patanjali over 2500 years ago.

Iyengar Yoga will help you to acheive mental, physical and spiritual stability and strength. BKS Iyengar created props, such as bolsters, benches, bricks, straps and sand bags, to help students experience the full benefits of asana and pranayama.

  Some Poses of Ivengar Yoga :-

  1.  Paschimottanasana ( Seated Forward Bend )


  2. Bhujangasana ( Cobra Pose )

  3. Padmasana ( Lotuse Pose )

  4. Setu Bandha Sarvangasana ( Supported Bridge Pose )

  5. Balasana ( Child's Pose )



4. Bikram Yoga- Bikram is a version of Hatha, a traditional branch of yoga that combines postures and breathing. But it's not just a style, it's a specific experience with a cult-like following(Beyonce included). Every class features the same 26 set poses, takes place in a 105-degree room, and is taught by a Bikram-certified instructor. But the heat and tough postures can provide different challenges than a traditional yoga practice.

Bikram yoga helps in more lung capacity, stronger immune system, weight loss, more flexible muscles, better circulation etc.

  Some Poses of Bikram Yoga :-


  1. Pranayama ( Standing Deep Breathing )

  2. Ardha Chandrasana ( Half Moon Pose )
  3. Utkatasana ( Awkaward Pose )

  4. Garudasana ( Eagle Pose )

  5. Dandayamana Janusirsana ( Standing Head to Knee Pose) 

  6. Dandayamana-Dhanurasana ( Standing Bow-Pulling Pose )

   7.  Tuladandasana ( Balancing Stick Pose )

  8. Dandayamana-Bibhaktapada-Paschimottanasana (Standing Separate Leg Stretching Pose )

  9. Trikonasana ( Triangle Pose )

 10. Dandayamana-Bibhaktapada-Janushirasana ( Standing Separate Leg Head to Knee Pose )

 11. Tadasana ( Tree Pose )

 12. Padangusthasana ( Toe Stand )

 13. Savasana ( Corpse Pose )

 14. Pavanamuktasana ( Wind Removing Pose )

 15. Pada-Hastasana ( Sit Up )

 16. Bhujangasana ( Cobra Pose )

 17. Salabhasana ( Locust Pose )

 18. Poorna Salabhasana ( Full Locust Pose )

 19. Dhanurasana ( Bow Pose )

 20. Supta Vajrasana ( Fixed Firm Pose )

 21. Ardha Kurmasana ( Half Tortoise )

 22. Ustrasana ( Camel Pose )

 23. Sasangasana ( Rabbit Pose )

 24. Janushirasana with Paschimottanasana ( Head to Knee Pose and Stretching Pose )

 25. Ardha Matsyendrasana ( Spine Twisting Pose )

 26. Blowing in Firm


5. Jivamukti Yoga- Jivamukti Yoga is a modern hybrid style of yoga that was created and branded by artist David Life and musician/dancer Shardon Gannon.
              The names comes from the Sanskrit jiva (individual living soul) and mukti (the feeling from the eternal cycle of death and rebirth). Therefore, the full name implies liberation while still living on Earth.

The five basic principles of Jivamukti yoga are:

             1. Meditation (dyana)
             2. Music (nada)
             3. Non-Violence (ahimsa)
             4. Devotion (bhakti)
             5. Scripture (shastra)

It is a highly physical and vigorous style of yoga that takes its basic move from tradition Hatha yoga.

  Some Poses of Jivamukti Yoga :-

  1.  Hanumanasana ( Monkey Pose )

  2.  Natarajasana ( Dancing Shiva Pose )

  3.  Dhanurasana ( Bow Pose )

  4.  Mayurasana ( Peacock Pose )

  5.  Virasana ( Hero Pose )



6. Power Yoga- Power Yoga is any of several form of energetic vinyasa-style yoga as exercise developed in America in the 1990's. These include forms derived from Ashtanga. Vinyasa Yoga, namely those of Berly Bender Birch and of Bryan Kest, and Forms derived from Bikram Yoga, such as that of Baron Baptiste.

Power Yoga helps in increase the fexibility of joints and muscles, helps for good Posture, It also helps in strengthen and build the core muscles.It will also get your blood moving and circulating which improves your heart healthy.Build your immune system and become more connected to your body.
Helps in weight loss.

  Some Poses of Power Yoga :-


  1.  Basic Squats : Like Surya Namaskar

  2.  Wind Relieving Pose

  3.  Side Stretch Pose

  4.  Bow Pose

  5.  One Legged Downward Facing Dog Pose


  6.  Corpse and Boat Pose

  7.  Raised Foot Pose

  8.  Half Wheel Pose



7. Sivananda Yoga- Sivananda Yoga comes from the lineage of  Swami Sivananda, as brought to the west by his discipline Swami Vishunudevananda in the late 1950s making this style of practise an important part of yoga's first wave of popularity outside India.

              The Sivananda method is based on five principles for optimal health and spiritual growth, as described by Vishnudevananda. They are:

             1. Proper exercise (Asanas)
             2. Proper breathing (Pranayama)
             3. Proper relaxation (Savasana)
             4. Proper Diet (Vegetarian)
             5. Positive thinking (Vedanta) and meditation                                  (Dhyana)

Sivananda Yoga helps in various respiratory (breathing etc ) disorders.

  Some poses of Sivananda Yoga :-

  1. Sarvangasana  ( Shoulder Pose )


  2. Sirsasana  ( Head Stand )

  3. Halasana ( Plough )

  4. Matsyasana( Fish Pose )

  5. Paschimothanasana ( Sitting Forward Bend )

  6. Bhujangasana ( Cobra Pose )

  7. Salabhasana ( Locust )

  8. Dhanurasana ( Bow Pose )

  9. Ardha Matsyendrasana ( Half Spinal Twist )

10. Kakasana ( Crow Pose )

11.  Pada Hastasana ( Standing Forward Bend )

12. Trikonasana ( Triangle ) 




8. Yin Yoga- Yin Yoga has its roots in China, unlike the more popular and active yoga discipline, which originated in India. It was founded on the Taoist theory of Yin and Yang- opposite concepts that together represents balance. Yin is stable and passive, while Yang is changing and active. The yin poses, therefore, are passive and performed while seated or in a reclining position. The poses are held with the muscles fully relaxed, allowing time and gravity to deepen the stretch and target the fascia. The time spent holding these asanas is similar to meditation.

                        Yin yoga poses tend to resemble poses used in other disciplines, but use different names. Despite the similarity of the poses, the yin versions are performed differently from their active, or yang, relatives. For example, the yin caterpillar pose resembles paschimattanasana, or seated forward bend. In caterpillar, however, the spine rounds so that the head comes to the knees, whereas in paschimattanasana, the spine remains straight and lenghtens as the head reaches toward the feet. 

Yin Yoga helps in reduces stress, increase circulation, improves flexibility, balances internal organs and improve flow of prana, improves flexibility and relieves tensions.

  Some poses of Yin Yoga :-

  1. Ankle Stretch

  2. Toe Squat

  3. Butterfly Pose

  4. Reclining Twist ( right and left )

  5. Child's Pose

  6. Caterpillar Pose

  7. Dragonfly Pose

  8. Sleeping Swan

  9. Savasana



9. Prenatal Yoga- A Practice uniquely designed for pregnancy, Prenatal Yoga can help support moms to be emotionally and physically. With an emphasis on breathing, stamina, pelvic floor work, restorative poses, and core strength, Prenatal Yoga can help you become more resilient during and after pregnancy.

  Some Poses of Prenatal Yoga :-

  1. Agnistambhasana ( Ankle to Knee Pose )

  2. Eka Pada Kapotasana ( Pigeon Pose )

  3. Balasana ( Wide-Knee Child's Pose )

  4. Sukhasana variations ( Seated Side Bend )

  5. Malasana ( Yoga Squat )

  6. Uttanasana 


10. Anusara Yoga- Anusara Yoga, or "Yoga of the Heart" was founded by John Friend in the 1990's. Friend,a student of lyengar yoga, developed an asana system centered on the universal principles of alignment. There is a set ritual used to open each class:three oms,followed by three chants of the Anusara invocation in Sanskrit. Anusara classes tend to flow and are always carefully planned and themed.

   After a scandal, John Friend resigned as leader of Anusara yoga in 2012. Many Anusara teachers resigned from the organization as well, but you may find some of them still teaching in this style even though their classes are no longer labeled as Anusara.

Anusara yoga helps in build mental and physical wellness.Also helps in aware of your physical freedom and emotions. Anusara poses makes your body more flexible, strengthens your muscles to live a healthier and stress free lifestyle.

Some poses of Anusara Yoga:-

1. The Warrior Pose ( Virabhadrasana )

2. The Twist Poses ( Vakrasana )

3. The extended hand to toe Pose ( Utthita Hasta Padangusthasana )

4. The Eagle Pose ( Garudasana )

5. The Half Moon Pose ( Ardha Chandrasana )

6. The Dog Pose ( Ardha Mukha Shavasana )

7. The Cobra Pose ( Bhujangasana )


11. Kripalu Yoga- Kripalu yoga is adapted from Hatha Yoga which combines  "Meditation, Asanas and Pranayama". It consists of a sequence of physical postures in no particular order, accompanied by breathing exercises and relaxation.

Poses of Kripalu Yoga:-

1. Ustrasana ( Camel Pose )

2. Mandukasana ( Frog Pose )

3. Upavistha Konasana ( Seated Angle Forward Bend )

4. Utkatasana ( Chair Pose )

5. Virasana ( Hero Pose )


12. Hatha Yoga- Hatha is a sanskrit word which means "being obstinate" or "Discipline of Force"
 Hatha yoga helps us in Core Strength, Bone Density, Healthy Heart, Healthy and Glowing Skin, Stronger Immunity and Weight Loss.

Some Poses of Hatha Yoga:-

  1.  Matsyasana ( Fish Pose )
  2.  Bhujangasana (Cobra Pose )

  3.  Sirsasana ( Headstand )

  4.  Halasana ( Plough Pose )

  5.  Dhanurasana ( Bow Pose )

  6.  Ardha Matsyendrasana ( Half Spinal Twist Pose )

  7.  Sarvangasana ( Shoulder stand )

  8.  Shalabhasana ( Locust Pose )

  9.  Paschimottanasana ( Sitting Forward Bend Pose )

10. Trikonasana ( Triangle Pose )
11.  Mayurasana ( Peacock Pose )

12. Pada Hastasana ( Standing Forward Bend )


13. Karma Yoga- The name comes from the Sanskrit term means "action" or "deed". Karma Yoga disappear your negative feelings like Ego, Jealousy. It purifies your Heart. It will develop your inner spiritual Strength and Power. It will inculcate good qualities like humility, love.

 Some Poses of Karma Yoga:-

  1. Lunges

  2. Hatha Yoga

  3. Downward Dog

  4. Jnana Yoga

  5. Raja Yoga

  6. Bhakti Yoga


14. Ishta Yoga-The meaning of Ishta is "Individual". Alan Finger is the founder of Ishta Yoga. The Various poses of Ishta Yoga help increase the Flexibility of the Joints. It also helps in good Personality Development. Ishta Yoga helps to be an energized mind, Flexibility and elimination of various diseases. Ishta Yoga makes a strong bond between your body and mind. And makes your mind stress free.

Some poses of Ishta Yoga:-

  1. Ustrasana ( Camel Pose )

  2. Bidalasana ( Cat Pose )

  3. Dhanurasana ( Bow pose )

  4. Uttanasana ( Standing Forward Bend )

  5. Bharadvaja's Twist


15.Triyoga- Triyoga is a type of Hatha Yoga which was founded by "Kali Ray".It is composed of three elements of Yoga : Asana, Pranayama and Mudra. 

It helps in synchronizing the breath with asans and mudras to create a rhythmic flow in the body. It helps in maximize the power of digestion, purify and strengthen the vital organs and glandular system. It develop a supple spine and a dynamic nervous system.
       
16. Raja Yoga- Raja Yoga is concerned principally with the cultivation of the mind using meditation to control. It helps you develop a positive attitude. It improves concentration and increase clarity. You feel content and stable. The meditation helps develop positive relationship. It gives you peace of mind and relaxes your body. Raja Yoga is also known as Ashtanga Yoga.

Some Steps of Raja Yoga:-

  1. Samadhi ( Complete Realisation )
  2. Niyama ( Discipline )
  3. Asana ( Physical Exercise )
  4. Yama ( Self-Control )
  5. Dhyana ( Meditation )
  6. Dharana ( Concentration )
  7. Pranayama ( Breath Exercises )
  8. Pratyahara ( Withdrawl of the senses from external objects )

17. Kundalini Yoga- Kundalini Yoga first introduced to the west by Yogi Bhajan. Kundalini Yoga strengthens your nervous system, will power, brain power, creativity. This yoga gives special consideration to the role of the spine and the endocrine system- both essential parts for yogic awakening.

When released or awakened this kundalini energy moves from the base of the spine upwards through the seven primary chakras (or energy centers).

These chakras are:

1. Sahasrara (Crown Chakra)
2. Ajna (Third Eye Chakra)
3. Vishudda (Throat Chakra)
4. Anahata (Heart Chakra)
5. Manipura (Navel Chakra)
7. Svadhisthana (Sacral Chakra)
8. Muladhara (Root Chakra located at the base of the spine)

18. Tantra Yoga- While most of us think of Sex when we think of Tantra Yoga , this ancient practice is actually a combination of asana, mantra, and bandha (energy lock), and chakra (energy center) work that you can use to build strength, clarity, and bliss in everyday life. By harnessing and embodying the five forces of Shakti, the female deity that represents creativity and change, Tantric Yoga suggests we can move through the world with more confident and contentment.

Tantra Yoga Techniques:


1. Tadasana (Mountain Pose)

2. Utkatasana ( Chair Pose)

3. Bitilasana To Adho mukha Svanasana ( Cow Pose To Downward Facing Dog Pose)

4. Virabhadrasana ( Warrior Pose)


5. Prasarita Padottanasana ( Wide-Legged Standing Forward Bend)

6. Agni Sara Kriya ( Fire Essence Practice)

7. Ardha Navasana ( Half Boat Pose)

8. Tadaka Mudra ( Empty Lakebed)

9. Savasana ( Corpse Pose)

10. Yoga Mudra

11. Prana Mudra

12. Meditation


19. Bhakti Yoga- The Sanskrit word bhakti comes from the root bhaj, which means "to adore or worship God." Bhakti Yoga has been called "love for love's sake." and " union through love and devotion." Bhakti Yoga be like any other form of yoga, is a path to self-realization, to having an experience of oneness with everything.

"Bhakti is a yoga of a personal relationship with God,' says musician Jai Uttal, who learn the art of devotion with his Guru, the late Neem Karoli Baba. At the heart of bhakti is surrender, says Uttal, who lives in California but travel the globe leading Kirtans and chanting workshops.

Steps Of Bhakti Yoga:


1. Sravana
2. Kirtana
3. Smarana
4. Padasevasana
5. Archana
6. Vandana
7. Dasya
8. Sakhya
9. Atmaniveda

20. Restorative Yoga- Restorative Yoga is a practice that is all about slowing down and opening your body through passive stretching. If you take a restorative class, you may hardly move at all, doing just a few postures in the course of an hour. It is completely different experience than most contemporary yoga.

The majority of yoga classes are an active practice in which you move from pose to pose, building heat and increasing your strength and flexibility in equal measures. The general trend in yoga is toward more athletics and acrobatic styles of practice.

During the long holds of restorative yoga, however, your muscles are allowed to relax deeply. It's a unique feeling because props, rather than your muscles, are used to support your body. Restorative classes are very mellow, making them a good complements to more active practices (as well as our busy lives) and an excellent antidote to stress. Stillness is a powerful practice.

Clinical research into restorative yoga found that it can decrease depression in cancer survivors; improve symptoms of anxiety, depression and pain symptoms in cancer patients; and help patients manage the toxicity of cancer treatments.


  Some Pose of Restorative Yoga :-

  1. Balasana ( Child's Pose )

  2. Ananda Balasana ( Happy Baby Pose )

  3. Supta Virasana ( Reclining Bound Angle Pose )

  4. Supta Virasana ( Reclining Hero Pose )

  5. Viparita Karani ( Legs Up the Wall Pose )

  6. Supta Padangusthasana ( Reclining Hand to big toe pose )


" Yoga is a great gift to mankind which helps us better and maintain our health "

Post a Comment

0 Comments