History of Yoga

The history of Yoga is indeed ancient. Nothing can be said firmly about the origin of Yoga. Only
it can be noted that Yoga originated in India. The available evidence shows that the history of
Yoga is related to Indus valley civilization. At that time, people used to do Yoga based on a
secondary source. It can allude that Yoga originated approximately 3000 BC in India. Patanjali
wrote the first book on Yoga in 147 BC. Yoga is derived from a Sanskrit word ‘” Yoj’ which
means union or join.

Elements : The eight steps or elements of classical yoga are:

Steps of Yoga Meaning
1. Yama Refraining from violence, lying, stealing and hoarding.
2. Niyama Purity, contentment, tolerances and remembrance
3. Asana Physical exercise
4. Pranayam Breathing techniques.
5. Pratyahara Preparation for meditation described as ‘withdrawal of the
mind from the senses.
6. Dharana Concentration being able to hold the mind on one object for
a specified time.
7. Dhyana Meditation, the ability to focus on one thing (or nothing)
indefinitely.
8. Samadhi Absorption, or realization of the essential nature of the self.

Types (Kinds)

Yoga Name Description

Some of the most well-known types of yoga are described below most
Hatha Yoga
people associate with yoga practice.
It incorporates exercise and breathing practice with meditation and study
Raja Yoga
producing a well-rounded individual.
Jnana Yoga The path of wisdom.
The practice of extreme devotion in one pointed concentration upon one’s
Bhakti Yoga
concept of God.
All the movements and all work of any kind is done with the mind centered
Bhakti Yoga
on a personal concept of God.
Asanas

Asanas are the first and the most important stage of yoga. They are specific body postures practised to
keep the body healthy. Asanas help in exercising every muscle, nerve and gland of the body and are
thus highly useful in maintaining physical fitness. Mentioned below are the Sanskrit names (along with
the English name) of the major asanas.

Sanskrit name English Name

Surya Namaskar Sun salutuation
Anjaneya asana Salutation Posture
Ardha chandra asana Half-moon Posture
Padma asana Lotus Posture
Vajra asana Diamond Posture
Sirsha asana Head stand Posture
Tada asana Mountain Posture
 ]SURYA NAMASKAR

 Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being
a great cardiovascular workout, Surya Namaskar is also known to have an immensely
positive impact on the body and mind.
 Surya Namaskar is best done early morning on an empty stomach. Each round of Sun
Salutation consists of two sets, and each set is composed of 12 yoga poses.
 It should ideally be done early in the morning, facing the rising sun, and each movement
of the body is synchronised with a breath, exhaling at the folds and inhaling as you lengthen
or stretch out the body.
 It serves as a complete exercise for the body, vitalizing all the major muscles and vital
organs.
 Each round takes 1 to 2 minutes to perform, depending on the speed and intensity of the
practice.
 Several variations on the classic Surya Namaskar exists.
 Surya Namaskar is a universal practice. From beginners to seasoned Yogis, children to
elderly, everyone is encouraged to practice Surya Namaskar.
Step 1. Pranamasana
(Prayer pose)
1. Stand at the edge of your mat,
keep your feet together and
balance your weight equally on
both the feet.
2. Expand your chest and relax your
shoulders.
3. As you breathe in, lift both arms
up from the sides, and as you
exhale, bring your palms together
in front of the chest in prayer
position.

Step 2. Hastauttanasana
(Raised arms pose)
1. Breathing in, lift the
arms up and back,
keeping the biceps close
to the ears.
2. In this pose, the effort is
to stretch the whole body
up from the heels to the
tips of the fingers.

Step 3. Hastapadasana
(Standing forward bend)
1. Breathing out, bend
forward from the waist
keeping the spine erect.
2. As you exhale
completely, bring the
hands down to the floor
beside the feet.
Step 4. Ashwa Sanchalanasana
(Equestrian pose)
• Breathing in, push your
right leg back, as far back
as possible.
• Bring the right knee to the
floor and look up.

Step 5. Dandasana
(Stick pose)
• As you breathe in, take the left leg back and bring
the whole body in a straight line.

Step 6. Ashtanga Namaskara

(Salute with eight parts or points)
• Gently bring your knees down to the floor and exhale.
• Take the hips back slightly, slide forward, rest your chest and
chin on the floor.
• Raise your posterior a little bit. The two hands, two feet, two
knees, chest and chin (eight parts of the body) should touch
the floor.

Step 7. Bhujangasana
(Cobra pose)
• Slide forward and raise the chest up into the Cobra pose.
• You may keep your elbows bent in this pose with the
shoulders away from the ears.
• Look up at the ceiling.

Step 8. Adho Mukha Svanasana

(Downward facing dog pose)
1. Breathing out, lift the hips
and the tailbone up to
bring the body into an
inverted ‘V’ pose.
Step 9. Ashwa Sanchalanasana
(Equestrian pose)
1. Breathing in, bring the right foot
forward in between the two
hands.
2. The left knee goes down on the
floor.
3. Press the hips down and look up.

Step 10. Hastapadasana

(Standing forward bend)
1. Breathing out, bring the
left foot forward.
2. Keep the palms on the
floor.
3. You may bend the knees, if
necessary.

Step 11. Hastauttanasana

(Raised arms pose)
1. Breathing in, roll the spine
up.
2. Raise the hands up and
bend backward a little bit,
pushing the hips slightly
outward.

Step 12. Tadasana

(Mountain pose)
• As you exhale, first
straighten the body, then
bring the arms down.
• Relax in this position and
observe the sensations in
your body.
 Incredible benefits of
Surya Namaskar:
• The benefits of both Asanas and Pranayama can be attained in this series of 12 postures.

• In a sense, the Surya Namaskar or sun salutation, is the core of yoga: it improves overall body
strength, builds stamina, and develops flexibility.
• Helps maintain cardiovascular health.
• Stimulates the nervous system.
• Helps in stretching, flexing and toning the muscles.
• Excellent exercise for weight loss management.
• Strengthens the immune system.
• Enhances cognitive functions.
• Improves overall health, strengthens the body and relaxes the mind.
 Surya Namaskar
Contra indications
• The general advice is to consult a medical practitioner before you start any new exercise regime
and this is particularly important if you are pregnant, nursing, taking medication, have low or high
blood pressure, or having any existing medical condition or injuries.

• If you have medical issues and you are not sure about certain yoga poses or practices, please
consult your doctor or health professional who can see you in person.