All About Yoga: Poses, Types, Benefits, and More

 The word "Yoga" itself is like a complete science which unites the body, mind, soul and the universe. The history of yoga is about 5000 years old, which is known in ancient Indian philosophy as the practice of mind and body. Different styles of yoga combine physical postures, breathing techniques, and meditation or relaxation.

In recent years, yoga has carved a niche for itself as a form of physical exercise and today it has become popular all over the world to promote better control of the mind and body and enhance well-being. There are many different types of yoga practice. Yoga and many other disciplines are included. Come, with the help of this article, try to throw light on the history of Yoga (History of Yoga), various postures, its benefits (Yoga Benefits ) and disadvantages.

If different postures of yoga are not done properly, then they can also prove fatal for you. Therefore, do it only under the supervision of a good yoga instructor, but let us first know what is Yoga?

What is Yoga?

Yoga is derived from the Sanskrit language 'Yuj Dhatu' which means the union of the soul with the divine, that is, yoga has so much power that it can make you achieve immortality. Some people mistakenly consider yoga to be simple but it is much more than that. Yoga is primarily a spiritual discipline, in which the whole essence of the lifestyle has been imbibed.

Yoga is an art as well as a science. It is a science, as it provides practical methods to control the body and mind, making deep meditation possible. And it being an art, unless it is practiced intuitively and sensitively, it will yield only superficial results. Yoga is not just a system of beliefs, but it takes into account the effect of body and mind on each other, and brings them into mutual harmony.

Yoga deals primarily with the circulation of energy in the body through pranayama, or energy-control. Yoga (yoga asana) teaches how, through breath-control, a higher state of mind and awareness can be attained.

History of Yoga

Although there is no written evidence available about the discoverer of Yoga, but it is believed that Yoga originated in our country India. The 2,000-year-old "Yoga Sutras", written by the Indian sage Patanjali on yoga philosophy, is considered a complete guide to controlling the mind and emotions, and developing spiritually. The Yoga Sutras are the earliest written record of yoga and one of the oldest texts in existence. It provides the framework for all modern formulations.

Yoga is quite famous for its postures and asanas. Fitness was not the primary goal of yoga, but practitioners and followers of yoga practice also focused on other practices, such as expanding spiritual energy using breathing methods and mental meditation.

Despite such a long history, yoga started gaining popularity in the late 19th century. Interest in yoga exploded after the 1920s and 1930s, first in India and later in the West.

Note:  Male yoga practitioners are known as yogis, and female yoga practitioners are referred to as yoginis.

History:  Yoga originated as an ancient practice with traces of its origins dating back to 3000 BC in India. Stone-carved figures of yoga postures can be found throughout the Indus Valley, depicting the original postures and practices. Yoga was developed to establish harmony between the heart and soul on the path to divine enlightenment. Also, it was found that yoga helps in treating many diseases like diabetes and high blood pressure and also helps in reducing physical injuries and chronic pain. Yoga has helped in curing many diseases. And as yoga becomes increasingly popular outside of India and in so many different cultures, the practice has been transformed into teachings and tools in many different schools. Let us know what and how is the recent status of Yoga in India.

Yoga in India (International Yoga Day)

International Yoga Day was first started in India on 21 June 2015 . The proposal given by Honorable Prime Minister Shri Narendra Modi to the United Nations General Assembly (UNGA) was approved and proposed to be celebrated as International Yoga Day on 21st June.

Now the question arises that why only 21st June? The answer is – June 21 is the longest day of the year in the Northern Hemisphere and holds a special significance in many parts of the world, hence the Honorable Prime Minister suggested this day.

After the yoga session in the year 2018, the officials presented the Guinness World Records certificate, which read, “On 21st June 2018, Patanjali Yogpeeth, Government of Rajasthan and District Administration Kota, Rajasthan held the largest yoga lesson in which the largest number of People participated”.

Types of Yoga – Yoga Poses

Modern yoga has evolved with a focus on exercise, strength, flexibility, and breathing. It helps in enhancing physical and mental well-being. There are many styles of yoga, and no one style is more authentic or superior than another. The different types and styles of yoga (Yoga Poses) include the following:

Ashtanga Yoga:  The ancient teachings of yoga are used in this type of yoga. However, it became most popular during the 1970s. Ashtanga yoga is primarily a coordination of six postures that combine rapid breathing.

Bikram Yoga:  Bikram yoga is also known as or by the name "hot" yoga. This type of yoga is mainly performed in an artificially heated room with a temperature of about 105 degrees and a humidity of 40 percent. It consists of a total of 26 poses and a sequence of two breathing exercises.

Hatha Yoga:  This is a general term for any type of yoga that teaches physical postures. "Hatha yoga" classes usually serve as a gentle introduction to basic yoga postures.

Iyengar Yoga:  In this type of yoga, the correct alignment of all the poses is done by using various props like blankets, pillows, chairs and round pillows etc.

Jivamukti Yoga:  Jivamukti means "liberation while alive." This type emerged in 1984 and incorporated spiritual teachings and practices. This type of yoga focuses on increasing movement between poses rather than focusing on the poses themselves.

This type of focus is called Vinyasa. Each class has a theme, which is explored through yoga scriptures, chanting, meditation, asanas, pranayama and music. Jivamukti yoga can be physically intense.

Kripalu Yoga:  This type teaches the practitioner to know, accept and learn from their own body. Kripalu's student learns to practice his level by looking inwards. Classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and a final relaxation.

Kundalini Yoga:  Kundalini means "to be coiled like a snake." Kundalini yoga is a system of meditation aimed at releasing pent-up energy in the mind.

A class usually begins with chanting and ends with singing. In between, it adapts asanas, pranayama and meditation to create a specific result.

Power Yoga:  In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.

Sivananda:  It is a system based on five-point philosophy. This philosophy states that proper breathing, relaxation, diet, exercise and positive thinking work together to create a healthy yogic lifestyle. Usually it uses the same 12 basic asanas, bookended by Surya Namaskar and Savasana asanas.

Viniyoga:  Viniyoga can adapt to any person, regardless of physical ability. Viniyoga teachers require extensive training and are experts in anatomy and yoga therapy.

Yin:  This is a calming and meditative yoga practice, also known as Taoist yoga. Yin yoga allows for the release of tension in major joints, including:

• Ankle
• knees
• hips
• full back
• neck
• shoulders

Prenatal or Prenatal Yoga:  This yoga is done prenatally and yoga uses postures that practitioners have designed for people who are pregnant. It can help women get back in shape after pregnancy as well as support a health-care pregnancy.

Relaxation Yoga:  This is a relaxing form of yoga. A person can take this yoga class in four or five simple poses. It doesn't require any extra effort to hold a pose, you can just do some relaxing postures with the help of some props like blankets, round pillows.

Yoga postures - Yoga Mudra 

The different postures of Yoga (Yoga Mudra) are as follows-

1. Standing Yoga

• Konasana - First
• Konasana II
• Katichakrasan
• Hastapadasana
• half circle
• Trikonasana
• Virabhadrasana or Virabhadrasana
• Parasarita Padahastasanam
• tree pose
• west namaskarasana
• Garudasana
• Utkatasana

2. Sitting Yoga

• Janu Shirsana
• Paschimottanasana
• purvottanasana
• Ardha Matsyendrasana
• baddhakonasana
• padmasana
• merge
• Eka Pada Raja Kapotasana
• baby cot
• Chowki Chalansana
• Vajrasana
• Gomukhasana

3. Lying in Stomach Yoga Pose

• vasisthasana
• Adho Mukha Savasana
• Makara Adho Mukha Svanasana
• Dhanurasana
• Bhujangasana
• salamba bhujangasana
• Viparita Shalabhasana
• Shalabhasan
• Urdhva Mukha Svanasana

4. Yoga lying on the back

• sailing
• Setu Bandhasana
• Matsyasana
• Pawanmuktasana
• Sarvangasana
• Halasana
• Natarajasana
• Vishnu Asana
• dead body
• Sirsasana

Benefits of Yoga

If you are looking for reasons to do yoga? Here we have told about many benefits like increasing the health of your heart and increasing the flexibility of your body with the help of yoga, which are as follows –

• improves your flexibility
• Increases muscle strength
• perfects your postures
• Protects cartilage and joints from breaking down
• protects your spine
• Strengthens Your Bone Health
• increases your blood flow
• boosts your immunity
• regulates heart rate
• lowers your blood pressure
• controls your adrenal glands
• makes you happy
• provides a healthy lifestyle
• lowers blood sugar
• helps you focus
• relaxes your system
• improves your balance
• maintains your nervous system
• releases tension in your organs
• helps you sleep deeply
• Prevents IBS and other digestive problems
• gives you peace of mind
• boosts your self-esteem
• takes away your pain
• gives you inner strength

Risks and Side Effects of Yoga

If you do yoga under the guidance of a well trained instructor then it is very safe and beneficial for you. But in some circumstances it can also be harmful for you. Some of the risks and disadvantages of yoga are as follows-

• If you get hurt due to yoga then it can become a hindrance in your continuous practice. But serious injury due to yoga is very rare.
• If you are pregnant or suffering from any medical condition like high blood pressure, glaucoma or glaucoma and sciatica, consult your doctor before practicing yoga. In such a situation, some yoga postures may need to be changed or avoided.
• Extreme positions and difficult techniques, such as headstand, padmasana and forced breathing, should be avoided if you have just started learning yoga.
• If you are doing yoga for a health problem, take special care not to ignore conventional medical care for that problem, nor to replace yoga with that problem. Consult your doctor for pain or any other problem.

The practice of yoga helps in developing the body and mind, although it cannot be used as a substitute for any medicine. It is essential to learn and practice yoga under the supervision of a trained yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and your yoga teacher.