What is yoga?

Yoga is a Sanskrit word translated as “yoke” or “union.” To yoke means to draw together, to bind together; or to unite. The term “yoga” signifies the union of body, mind, soul, and universal consciousness. It aims to draw together these aspects, allowing practitioners to experience freedom, peace, and self-realization.

Benefits of Yoga

How yoga can help you?

Physical Benefits

Flexibility: Yoga asanas (postures) gently stretch and lengthen muscles, improving flexibility over time. This increased range of motion can enhance overall mobility and prevent injuries.
Strength: Many yoga poses require you to support your body weight, building strength in various muscle groups.
Enhanced Balance: Yoga poses challenge your balance, leading to improved stability and coordination. This can be particularly beneficial for older adults and athletes.
Improved Posture: Regular practice helps correct postural imbalances, reducing back pain and improving overall alignment.
Boosted Immunity: Yoga's relaxation techniques and focus on deep breathing can help strengthen the immune system.
Pain Management: Yoga can help alleviate chronic pain conditions like back pain, arthritis, and headaches by reducing inflammation and improving muscle tension.
Heart Health: Regular practice can help lower blood pressure, reduce stress on the heart, and improve circulation.
Weight Management: While not a primary weight loss tool, yoga can help build muscle and increase metabolism.

Mental and Emotional Well-Being:

Stress Reduction: Yoga encourages mindfulness and relaxation. Regular practice can reduce stress hormones and promote a sense of calm.
Mental Clarity: Meditation and breathwork (pranayama) enhance focus, clarity, and emotional stability.
Improved Sleep: Yoga relaxes the nervous system, aiding in better sleep quality.
Anxiety and Depression: Yoga has been shown to alleviate symptoms of anxiety and depression by regulating neurotransmitters and promoting positive emotions.
Improved Mood: Regular practice can elevate mood and reduce symptoms of depression and anxiety.
Increased Self-Awareness: Through yoga, you develop a deeper understanding of your body and mind.
Increased Self-Esteem: As you progress in your yoga practice, you'll likely experience a boost in self-confidence and body positivity.
Spiritual Growth: Yoga can foster a deeper connection with oneself and the world around you.

Internal Health:

Digestive Health: Certain poses stimulate digestion and improve gut function.
Detoxification: Twisting poses help wring out toxins and enhance organ health.
Immune System Boost: Yoga’s stress-reducing effects positively impact immune function.

Type of Yogasanas

Yogasanas are the physical postures practiced in yoga. There are countless variations, each targeting different muscle groups and offering unique benefits. Here's a breakdown of some common categories:

Type of Yogasanas

Standing postures
Sitting postures
Prone postures
Supine postures

1. Standing Poses

Tadasana (Mountain Pose ) or Palm-tree posture :

Tadasana helps open up the chest, lengthen the spine, and promote better alignment. It gently engages the thighs, buttocks, and leg muscles, contributing to overall stability. Practicing Tadasana increases body awareness and concentration. It can alleviate tension in the face and promote relaxation. Tadasana may also reduce flat feet and relieve sciatica

Tadasana ( Mountain Pose )

Step-by-Step Instructions

Stand upright, keeping a distance of 2 inches between your feet
Inhale and lift your arms in front, levelling up to your shoulders
Lock the fingers of both hands together and then slowly rotate your wrist outwards
Now inhale and lift your hands above the head
While lifting your arms, also lift your heels off the ground, balancing your entire body weight on your toes
Be in this position for 20 - 30 seconds or as long as you are comfortable
Now slowly bring your heels down
Exhale and release your fingers
Now draw your arms down and return to the initial position

When practicing Tadasana (Mountain Pose), many beginners make common mistakes that can impact the effectiveness of the pose. Here are some key points to be aware of:

Weight Distribution: Avoid putting most of your weight on one foot. Instead, distribute your weight evenly between both feet. This helps maintain balance and stability.
Foot Alignment: Be mindful of your feet. Some people collapse into the arches of their feet or turn their feet out to the side. Keep your feet parallel and grounded.
Knee Locking: Don’t lock your knees or hyperextend your joints. Keep a gentle bend in your knees to prevent strain.
Shoulder and Head Position: Avoid slouching your shoulders or tilting your head forward. Keep your shoulder blades pulling towards each other and down. Imagine a straight line from the crown of your head to your tailbone

Virabhadrasana (Warrior Pose):

The Virabhadrasana or Warrior Pose offers several benefits. It strengthens and tones the arms, legs, and lower back, improves balance, increases stamina, and is especially beneficial for those with sedentary jobs. Additionally, it releases stress in the shoulders effectively

Warrior Pose

Step-by-Step Instructions

Standing in Tadasana (Mountain Pose), take a big step back with the right leg. The front left foot should be facing forward, and the back right foot should be facing outwards at a 45-degree angle.
Bend the front knee so that it's directly positioned over the ankle.
With the hips facing forwards, raise the arms above the head and gaze in between them, keeping the shoulders rolled down and back away from the ears.
After 5 breaths, step the back left foot forwards and return to Tadasana. Repeat on the other leg.

It’s essential to be mindful of a few common mistakes to ensure proper alignment and safety. Here they are:

Knees too far forward past the toes: To protect your knee joint, make sure your front knee is stacked directly above your ankle. Avoid allowing your knee to extend too far forward beyond your toes.
Arching and straining the low back: Maintain a neutral spine by engaging your core muscles. Avoid overarching your lower back, which can strain the lumbar region.
Hyper-extending or locking the supporting knee: Keep a slight bend in your back knee to prevent hyperextension. Locking the knee can lead to unnecessary stress on the joint.
Wobbly balance: Focus on pressing your standing foot firmly into the ground, engage your arms and shoulders, and fix your gaze on a point in front of you to improve balance.

Trikonasana (Triangle Pose)

Trikonasana strengthens the thighs, knees, hips, groin, hamstrings, shoulders, chest, spine, and ankles. It increases lateral flexibility of the spine and opens the chest. This pose helps improve mental and physical equilibrium.Trikonasana aids digestion. It reduces anxiety, stress, back pain, and sciatica.

Trikonasana (Triangle Pose)

Step-by-Step Instructions

Stand with your legs a little more than shoulder-width apart.
Inhale and raise your right hand straight above your head, parallel to your right ear.
Exhale and bend your torso to your left side.
Slide your left arm down along your left leg until your fingers are at your ankle.
Hold the pose for 30 seconds with your knees and elbows straight.
Inhale and straighten yourself.
Repeat the pose on the other side.

When practicing Trikonasana (Triangle Pose), keep the following precautions in mind:

Avoid Overextension: While reaching down to touch your toes, avoid overstretching. Maintain a comfortable stretch without straining your hamstrings or lower back.
Steady Balance: Focus on maintaining balance. Ground your feet firmly and engage your core muscles to prevent wobbling.
Neck Alignment: Keep your neck aligned with your spine. Avoid craning your neck upward or downward excessively.
Modifications: If you have neck, hip, or back issues, consider using a block under your hand or adjusting the pose to suit your comfort level.
Breathing: Breathe deeply and evenly throughout the pose. Avoid holding your breath.

Vrksasana (Tree Pose)

This pose leaves you feeling refreshed and invigorated. It stretches the legs, back, and arms, promoting overall well-being. Vrikshasana brings balance to your mind and body. As you stand on one leg, it cultivates stability and mental focus. Practicing Tree Pose enhances concentration and mindfulness, helping you stay present in the moment. Some cases of sciatica may find relief through this posture. It strengthens the legs, improves balance, and opens the hips.

Tree Pose

Step-by-Step Instructions

Take a moment to feel both your feet root into the floor, your weight distributed equally on all four corners of each foot.
Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don't lock the knee.
Bend your left knee and bring the sole of your left foot high onto your inner right thigh.
Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep both hips squared toward the front so your right hip doesn't jut out.
Focus your gaze (Drishti) on something that doesn't move to help you keep your balance.
Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.

When practicing this pose keep the following precautions in mind:

Keep these things in mind to make sure you're getting the most out of Tree Pose and not compromising your joints.
Hip Position : The most important thing to work on in Tree is making sure that the pressure of your lifted foot on your standing leg doesn't cause that side's hip to stick out. The hips should stay as square as possible, just as if you still have both feet on the floor in Mountain Pose.
Foot Position : Be careful to avoid placing the left foot directly on the side of the right knee since that puts your joint in a vulnerable position.
Knee Position : Make sure that your left knee doesn't creep forward toward the center line. Keep it pointing to the left.

2. Sitting postures

Bhadrasana Pose ( Auspicious posture )

Bhadrasana significantly enhances flexibility in the inner thighs, groins, and knees. This pose supports the health of the pelvic floor muscles, benefiting the reproductive and digestive systems. Practicing Bhadrasana helps reduce stress and anxiety, promoting calmness and relaxation. Sitting in this pose improves blood flow in the lower abdomen, benefiting pelvic organs Its stable and comfortable position makes Bhadrasana ideal for meditation and pranayama exercises.

Step-by-Step Instructions

Sit straight with legs stretched out in the front.
Keep the hands beside the hips and palms resting on the floor.
Now put the soles of your feet together.
Excel and clasp your hands together over your toes. Inhale, pull your heels as close as possible up to perineum region.
Stay in this position for 10 to 30 seconds with normal breathing.

Remember: Always listen to your body and avoid pushing yourself beyond your limits. If you experience any discomfort, stop the pose and rest.

"Avoid this practice in case of severe arthritis and sciatica."

Vajrasana ( Thunderbolt Pose ):

Regular practice of Vajrasana can aid digestion and relieve excessive gas. It helps fortify leg and thigh nerves, promoting flexibility in knee and ankle joints. Vajrasana is believed to reduce stress and anxiety. It increases blood circulation in the lower abdomen. Practicing Vajrasana may promote mental clarity and focus.

Step-by-Step Instructions

Sit with extended legs together, Hands by the side of the body, palm resting on the ground, fingers pointing forward.
Fold the right leg at the knee and place the food under the right buttock.
Similarly, for the left leg and place the left foot under the left buttock.
Place both the heel such that the big toes touch each other.
Position of the buttocks is in the space between the heels.
Keep both hands on Knees respectively.
Keep the spine erect gaze in front of close the eyes.
Remain in this posture for 10 to 30 seconds with normal breathing.

Caution

Person suffering from piles should not practise the asana.
Those who are suffering from knee pain and ankle injury should avoid this practice.

Camel Pose (Ustrasana)

Half Camel Pose (Ardha Ustrasana) is a gentle backbend that offers numerous benefits. This pose helps to open the chest and shoulders, improving posture and breathing. It also strengthens the back, legs, and core muscles. Additionally, Half Camel Pose can help alleviate lower back pain and improve flexibility in the spine.

Camel Pose (Ustrasana)

Step-by-Step Instructions

From Child or Hero pose, come up onto both knees, placing them hip width apart. Place the palms of the hands on the sacrum with the fingers pointed down.
Inhale and press the knees down reaching the crown of the head up to lengthen the spine. Exhale and press the hips forward, squeezing the buttocks and thighs and supporting your weight with the arms as you bend backwards.
Very carefully reach the right hand down to the right heel. If you cannot reach the heel, keep the hand on the sacrum.
Inhale and reach the left hand up and back towards the back wall. If it feels safe drop the head all the way back.
Breathe and hold for 3-6 breaths.
To release: With both hands on the sacrum, slowly inhale up, letting the head and neck be the last to come vertical.

Caution

Avoid doing this posture in case of hernia and abdominal injuries, arthritis and vertigo.

The Hare Posture (Sasangasana)

Hare Pose, also known as Rabbit Pose, offers numerous benefits for both physical and mental well-being. This deep forward bend stretches the spine, neck, and shoulders, improving flexibility and reducing stiffness. It stimulates the thyroid gland, boosts energy levels, and aids digestion. Additionally, Hare Pose is known to calm the mind and relieve stress, making it a valuable pose for relaxation and mental clarity.

Step-by-Step Instructions

Sit in vajrasana with your knees hip-width apart and your palms on your thighs. Keep your spine and head straight.
Inhale: Raise both arms straight above your head, shoulder-width apart.
Exhale: Bend forward from the hips while keeping your arms, head, and trunk in line.
Inhale: Raise your arms and head up in line with your trunk.
Exhale: Lower your hands to your knees.
Repeat: Repeat three to five times, then relax.

Caution

Patient with osteoarthritis of the knees and acute backache should avoid this posture.

Stretched-Up Frog Pose ( Uttana Mandukasana)

Stretched-Up Frog Pose (Uttana Mandukasana) is a deep, restorative pose that offers numerous benefits. It stretches the spine, chest, and shoulders, improving posture and breathing. This pose also helps to calm the mind, reduce stress, and improve digestion. Additionally, it can help alleviate back pain and increase flexibility in the shoulders and upper back.

Step-by-Step Instructions

Spread both the knee right apart while big toes touching each other.
Raise your right hand, fold it from the elbow and take it backward above the left shoulder and place the palm on the right shoulder blade.
Now fold the left arm similarly and place the palm on the right shoulder blade.
Maintain the posture for 10 to 30 seconds with normal breathing, then come back slowly in the reverse order.
While returning to the starting position bend a little the right side, take out the left leg and extend it.
Similarly extend the right leg and sit with extended legs together.
Relax in visramasana.

Caution

Person with server severe knee joint pain should avoid this practice.

The Spinal Twist Posture ( Vakrasana )

The Spinal Twist Pose (Vakrasana) is a gentle yet effective yoga posture that primarily focuses on improving spinal flexibility. By twisting the spine from side to side, this pose helps to release tension, improve digestion, and stimulate the internal organs. Additionally, Vakrasana aids in strengthening the core muscles and enhancing overall balance. This asana increase the flexibility of the spine and stimulate the functioning of the pancreas, which help in a in the the management of diabetes.

Step-by-Step Instructions

Sit with extended legs together, Hands by the side of the body, Palm resting on the the ground in dandasana.
Bend the right leg and place the right foot beside the left knee.
Bring the left arm around the right knee and clasp the right big toe or place the Palm beside right foot.
Take the right arm back and keep the palm on the ground with the back straight.
Exhale, twist the body to the right.
Remain in the posture for 10 to 30 seconds with normal breathing and relax.
Inhale, take out the hands and exhale to relax.
Repeat the same on the other side.

Caution

Avoid this posture in case of acute back pain spinal disorders, after abdominal surgery and during menstruation.

C. Prone Posture

The Crocodile Posture ( Makarasana )

Makarasana (Crocodile Pose) is a restorative pose known for its calming and rejuvenating effects. This gentle pose helps to relieve stress and tension, particularly in the back and neck. By stretching the spine and improving blood flow, Makarasana can alleviate lower back pain and improve posture. It's also beneficial for those with respiratory issues as it opens up the chest and lungs.This asana promotes relaxation of the whole body.It helps in the recovery of back problems.

Step-by-Step Instructions

Lie down on the stomach with the feet wide apart,toes pointing outwards.
Bend both arms and place the right palm on the left palm.
Place the head either the left side or the right side on your hands.
Keep the eyes closed and relax the whole body. This is Makarasana.

Caution

Avoid this practice in case of pregnancy and Frozen shoulders.

The Cobra Posture ( Bhujangasana )

Cobra Pose (Bhujangasana) is a gentle backbend that offers numerous benefits. It strengthens the spine, shoulders, and chest muscles. This pose improves flexibility, posture, and blood circulation. Additionally, it helps to open the lungs, stimulate digestion, and reduce fatigue. Bhujangasana is also known to alleviate mild back pain and improve mood. This asana relieves stress and constipation and reduces abdominal fat. It helps to relieve backache and bronchial problem.

Cobra Pose

Step-by-Step Instructions

Lie down on your stomach, rest your head on your hands and relax the body.
Now join your legs and stretch your arms.
Keep the forehead on the ground.
Now place your hands just beside the body, keep the palms and elbow on the ground.
As you inhale slowly lift the head and chest up to the navel region without changing the position of hands.
Stay there comfortably.
This is called saral bhujangasana.
Now come back and place your forehead on the ground.
Keep your palms besides the chest and raise your elbows from where they are.
Inhale slowly lift the head and chest up the navel region.
Keep the elbow parallel and maintain the posture for 10 to 30 seconds with normal breathing.
This is bhujangasana.
Excel rest your forehead on the ground come back to the makarasana and relax.

Caution

Those who have undergone abdominal surgery should avoid this asana for two to three months. Those who are suffering from a hernia or ulcers should not practise this asana.

The Locust Posture ( Salabhasana )

Locust Pose (Salabhasana) is a powerful backbend that strengthens the spine, back, and core muscles. It improves posture, flexibility, and balance. Additionally, this pose helps to stimulate the abdominal organs, aiding digestion and relieving constipation. Salabhasana is beneficial for those seeking to improve lung capacity and alleviate lower back pain.This asana relieves in sciatica pain and lower backache pain. It helps to reduce fat in the thighs and buttocks and it's also good in weight management. it helps to improve the capacity of lungs.

Step-by-Step Instructions

Lie down on the stomach in makarasana.
Rest of the chin on the floor, keep both hands beside the body, palms facing downwards.
Inhale raise the legs of the floor as per one’s capacity without bending the knees.
Extend the arms and the legs well to ease lifting the body of the floor.
Stay in this position for 10 to 30 seconds with normal breathing.
Exhale, bring the legs down towards the floor.
Relax in makarasana.

Caution

One should proceed cautiously In case of severe lower back pain. People with high blood pressure, peptic ulcer or hernia should avoid this posture.

D. Supine Posture

The Bridge Posture ( Setu Bandhasana )

Bridge Pose (Setu Bandhasana) is a gentle backbend that offers numerous benefits. It strengthens the back, glutes, and hamstrings while stretching the chest, neck, and spine. This pose improves flexibility, posture, and blood circulation. Additionally, Bridge Pose helps relieve stress, anxiety, and mild depression. It's also beneficial for those with mild back pain and can aid in digestion. It relieves depression and anxiety and also strengthen the lower back muscles. it stretches abdominal organs, improve digestion and help to relieve constipation.
Bridge Pose

Step-by-Step Instructions

Bend both the legs at the knee and brings the heels near the buttocks.
While holding both the ankles firmly, keep the knees and feet in one straight line.
Inhale, slowly raise your buttocks and trunk up as much as you can to form a bridge.
Remain in this position for 10 to 30 seconds with normal breathing.
Exhale slowly return to the original position and relax in savasana.

Caution

People suffering from ulcer, hernia Etc should not practise this asana.

Raised Feet Posture ( Uttanapadasana )

Raised Feet Posture often referred to as Legs-Up-the-Wall Pose, is a restorative pose offering numerous benefits. It promotes relaxation, reduces swelling in the legs, and improves circulation. Additionally, this pose can help alleviate back pain, calm the mind, and reduce fatigue. It's particularly beneficial after a long day on your feet or for those experiencing varicose veins. This asana helps in balancing the navel Center. It is helpful in relieving abdominal pain, flatulence, indigestion and diarrhea. It strengthens the abdominal and pelvic floor muscles. It is effective in overcoming depression and anxiety.

Step-by-Step Instructions

Lie comfortably on the ground with the legs stretched out.
Hand should be placed by the sides.
While inhaling, slowly raise both the legs without bending them at the knees and bring them to 30° angle with the ground.
Maintain the position for 10 to 30 seconds with normal breathing.
Exhale, slowly bring both the legs down and place them on the ground.
Relax in Savasana.

Caution

People with hypertension and back pain shall practise it with one leg alternatively without holding the breathe.

Half Plough Posture ( Ardhahalasana )

Half Plough Pose (Ardha Halasana) is a preparatory pose for the full Plough Pose. It offers many benefits, including improved digestion, as it stimulates the abdominal organs. It also helps strengthen the core and lower back, while stretching the spine and hamstrings. This pose can alleviate mild back pain and improve blood circulation to the head, promoting mental clarity and relaxation. This asana relieves constipation and it beneficial for hypertensive patient; however it needs to be practised under supervision.

Half Plough Pose

Step-by-Step Instructions

Take supine position, keep the hands besides the body and the palm resting on the ground.
Inhale, slowly raise your legs together without bending knees and bring them upto 90° angle with the ground.
The booty from hips to shoulder should be kept straight.
Maintain this position comfortably for 10 to 30 seconds with normal breathing.
Exhale, slowly bring the legs down to the ground without lifting the head.
Relax in savasana.

Caution

Those who have Lumbo-sacral ( Lower Back ) pain should not perform with both the legs together. Avoid this practice in case of abdominal injuries, hernia etc.

Wind-Releasing Posture ( Pavanamuktasana )

Wind-Relieving Pose (Pawanmuktasana) is primarily beneficial for digestive health. It helps relieve gas, bloating, and indigestion by massaging the abdominal organs. Additionally, this pose stretches the lower back, hips, and thighs, improving flexibility and reducing stiffness. By engaging the core muscles, Pawanmuktasana also helps strengthen the abdominal area. It removes constipation, gives relief from flatulence, decreases the bloating sensation in the abdominal and aids digestion. It generates deep internal pressure and improve stretching of the highly complicated network of muscles, ligaments and tendons in the pelvic and waist regions.It tone up the back muscles and spinal nerves.

Step-by-Step Instructions

Lie down flat on the back.
Bend both the knees.
Exhale, bring both the knees towards the chest.
Inhale interlock the fingers and claps the shin below the knees.
Exhale, raise the head till your chin/nose touches the knees relax.
Maintain the position for 10 to 30 seconds with normal breathing.
Bring the head back to the ground.
While exhaling, bring the legs back to the floor.
Rest in Savasana.

Caution

Avoid this practice in case of abdominal injuries, hernia, sciatica,server back pain and during pregnancy.

Frequently asked questions

Q: Is yoga suitable for everyone?

A: While yoga is generally accessible, it's essential to listen to your body and consult with a healthcare professional if you have any underlying health conditions. Modifications and adjustments can be made to accommodate various fitness levels and physical limitations.

Q: How often should I practise yoga?

A: The frequency of your yoga practice depends on your goals and fitness level. Beginners may start with 2-3 sessions per week, while more experienced practitioners may practise daily.

Q: Do I need to be flexible to start yoga?

A: No, flexibility is not a prerequisite for yoga. The practice itself can help improve your flexibility over time.

Q: Can yoga help with weight loss?

A: While yoga can help build muscle and increase metabolism, it's not a guaranteed weight loss solution. Combining yoga with a balanced diet and regular physical activity can be effective for weight management.

Q: Is yoga a good workout?

A: Yes, yoga can be a great workout. Many styles, such as Vinyasa and Ashtanga, are physically demanding and can increase strength and endurance.

Q: Can yoga help reduce stress and anxiety?

A: Absolutely. Yoga's focus on breath control and mindfulness can significantly reduce stress and anxiety levels.

Q: What should I wear to yoga class?

A: Comfortable, breathable clothing that allows for a full range of motion is ideal.

Q: Do I need to bring a yoga mat?

A: Most yoga studios provide mats, but it's a good idea to bring your own for hygiene and comfort.

Q: Can I practice yoga at home?

A: Yes, there are many online resources and videos available to guide you through yoga practices at home.

Q: How long does a typical yoga class last?

A: Yoga classes typically last between 45 minutes and 90 minutes.

Q: Is yoga suitable for children?

A: Yes, there are specialised yoga classes designed for children. These classes focus on fun, age-appropriate postures and breathing techniques.