What is Yoga? History and Benefits

While popular culture often portrays yoga as primarily focused on physical poses, it contains a broad collection of spiritual and self-disciplinary practices. These include meditation, chanting, breathwork, and acts of kindness. Yoga asana refers specifically to the physical postures practiced in yoga. 

Although scientific research on yoga’s benefits is still evolving, much evidence suggests what practitioners have long believed: Yoga profoundly enhances our well-being.

This article studies the historical origins, health benefits, and diverse branches of yoga.

What is Yoga?

The term “yoga” originates from the Sanskrit root “yuj,” signifying “to yoke” or “to unite.” It holds diverse interpretations, ranging from astrological alignments to marital union, all revolving around the concept of connection and union. Yoga is an ancient discipline that integrates physical postures, focused attention, and controlled breathing techniques. Consistent yoga practice has been shown to enhance endurance, strength, relaxation, flexibility, and overall wellness.

Today, yoga has gained widespread popularity as a form of exercise worldwide. A national survey conducted in 2017 revealed that one out of every seven adults in the United States participated in yoga within the past year.

The nature of yoga lies in unifying the mind, body, and spirit. Yoga comprises six branches, each representing a different focus and attributes:

• Hatha yoga: This branch emphasizes physical and mental preparation to harmonize the body and mind.
• Raja yoga: Centered on meditation and adhering to the eight limbs of yoga, it fosters inner discipline.
• Karma yoga: This path advocates selfless service to eliminate negativity and selfishness from one’s life.
• Bhakti yoga: Focused on devotion, it encourages emotional expression to foster acceptance and tolerance.
• Jnana yoga: This branch pursues wisdom and intellectual development through scholarly study.
• Tantra yoga: A pathway of ritual and ceremony, it explores the depth of relationships and spiritual connection.

History of Yoga

Yoga, with its roots traced back to ancient India, contains movement, meditation, and breathwork techniques aimed at enhancing both mental and physical health. Within the boundaries of yoga, there exist numerous types and disciplines, each offering unique approaches to practice and well-being.

Dating back over 5,000 years ago, yoga traces its roots to northern India. In the late 1890s, Indian monks began sharing their knowledge of yoga with the Western world. By the 1970s, modern yoga teachings had gained widespread popularity in Western countries.

Benefits of Yoga

Yoga provides both physical and mental wellness advantages suitable for individuals of all age groups. Whether you’re battling illness, recuperating from surgery, or managing a chronic condition, integrating yoga into your treatment regimen can play a vital role in fostering healing and expediting recovery.

Young people sitting in yoga studio

Improvement in Flexibility

In 2016, Yoga Journal and Yoga Alliance, two prominent organizations in the field of yoga, conducted a global survey to gather data on various aspects of yoga, aiming to assess its significance amidst its growing popularity.

The primary motivation reported by individuals practicing yoga was to “improve flexibility”.

Flexibility plays a crucial role in maintaining physical health, and yoga offers a variety of styles catering to different intensity levels, ranging from high to moderate to mild. Even the gentlest forms of yoga have been shown to enhance flexibility.

Yoga appears to be particularly beneficial for enhancing flexibility in individuals aged 65 and above. As flexibility naturally declines with age, a study conducted in 2019 revealed that yoga not only decelerated this decline but also improved flexibility among older adults.

Yoga helps in Stress Control

According to the American Psychological Association, a staggering 84% of American adults are currently experiencing the effects of prolonged stress.

Given this statistic, it’s no surprise that the second most common reason cited for practicing yoga is stress relief. Fortunately, scientific evidence supports the effectiveness of yoga, particularly its physical component known as asana, in reducing stress.

However, it’s important to note that yoga surrounds more than just physical postures. Techniques such as meditation, controlled breathing, and auditory practices such as chanting and sound baths have also shown significant effectiveness in easing tension and boosting stress relief.

Yoga Improves Mental Health

Experts believe that major depressive disorder (MDD) is one of the most prevalent mental health conditions globally.

A comprehensive analysis conducted in 2017, which reviewed 23 interventions assessing the impact of yoga-based treatments on depressive symptoms, strongly indicated that yoga can be deemed as a beneficial alternative therapy for MDD.

Both yoga practices involving movement and those focusing on breathing techniques have demonstrated significant improvements in depressive symptoms.

Yoga might help in Stronger Immunity

Chronic stress can have detrimental effects on your immune system, making you more vulnerable to illnesses. However, as mentioned earlier, scientists recognize yoga as a supported alternative remedy for stress.

While ongoing research continues, some studies have established a clear correlation between regular yoga practice, particularly over extended periods, and improved immune system function. This is partly attributed to yoga’s capacity to combat inflammation and partly to its ability to enhance cell-mediated immunity.

Healthy Cardiovascular System

Pranayama, commonly known as “yogic breathing,” holds significant importance and benefits within the practice of yoga.

A comprehensive review published in the Journal of Ayurveda and Integrative Medicine examined 1,400 studies to understand the overall impact of pranayama. One notable finding was that practicing yogic breathing techniques can enhance the functioning of various systems within the body.

The review highlighted significant benefits for the cardiovascular system through controlled breathing practices. Favorable outcomes observed include improvements in:

• Heart rate 
• Stroke capacity 
• Arterial pressure
• Heart contractility.

Furthermore, the research suggests that yogic breathing techniques may positively impact the brain’s cardiorespiratory center, leading to enhanced functionality.

Yoga Leads to Better Sleep

When assessing sleep quality, researchers consider an individual’s ability to initiate sleep and maintain it. Insomnia can impact either or both of these aspects. Yoga has demonstrated effectiveness in enhancing both sleep onset and sleep depth. This improvement is attributed in part to the post-exercise effects and the relaxation and stress reduction benefits inherent in yoga practices.

Moreover, numerous studies highlight the effectiveness of yoga nidra, a specific form of yoga that helps in enhancing sleep quality, potentially due to its anxiety-reducing effects.

Improvement in Bone Health

Many yoga poses involve isometric contractions, where muscles remain at a constant length while fully activating. For instance, the “Plank Pose” resembles an upper pushup position, engaging the arms, trunk, and legs without undergoing any lengthening or shortening movements, unlike pushups.

In the Warrior II pose, you maintain a posture with the front leg bent at both the hip and knee. Studies have shown that isometric exercises enhance bone density, especially with flexed joints. Yoga poses may also help counteract the bone loss linked to conditions like osteopenia and osteoporosis. A study indicated that just 12 minutes of daily yoga practice can notably boost bone health.

However, it’s worth noting that research findings regarding yoga’s influence on bone density have been varied and inconclusive thus far.

Final Thoughts

While research on yoga is still relatively young compared to its millennia-long practice history, the findings are encouraging and validate what yoga lovers have supported for centuries: Yoga benefits our overall well-being.

Yoga includes a wide range of practices, many of which don’t involve physical movement but instead focus on meditation techniques. Even acts of kindness or charitable deeds can be considered yoga! Because yoga extends beyond physical exercise, it’s a practice that can be integrated into your daily routine.

Practice the style of yoga that helps most with you, and always remember: Investing time in a yoga practice is investing in yourself!