Key Points

The word Yoga originates from the Sanskrit word 'yuj', which means to join or unite. It is an ancient science for healthy living that aims to create harmony between the body and mind.

Yoga's history is linked to the Indus Valley Civilization (around 2000 B.C.) and is mentioned in the Vedas and Upanishads. Maharishi Patanjali codified the system of Yoga in his Yoga Sutras around the second century B.C.

The four main schools or paths of yoga are Karma Yoga (path of action), Jnana Yoga (path of knowledge), Raja Yoga (path of psychic control), and Bhakti Yoga (path of devotion).

Karma Yoga emphasizes performing actions as a duty without any attachment to the results. A key principle is Nishkama Karma, which means performing actions selflessly.

Raja Yoga is the path of psychic control and is based on the eight limbs of yoga (Ashtanga Yoga) as described by Maharishi Patanjali. It is a systematic process for culturing the mind.

Yoga should be performed in a clean, quiet environment on an empty stomach. One should wear light, comfortable clothes and practice slowly and mindfully, without straining the body.

Shodhana Kriyas are cleansing techniques from Hatha Yoga used for internal purification to remove toxins. Common kriyas include Neti, Kapalbhati, and Agnisara.

Neti is a kriya for cleaning the nasal passages. Jala Neti uses lukewarm salt water, while Sutra Neti uses a special thread or catheter for a more thorough cleansing.

Kapalbhati is a breathing exercise involving forceful exhalations and passive inhalations. It purifies the frontal air sinuses, massages abdominal organs, and stimulates the brain.

Surya Namaskara is a dynamic sequence of seven yoga asanas performed in twelve steps, coordinated with breath. It energizes the entire body, improves circulation, and increases concentration.

Yogasanas are specific body postures that promote physical and mental wellness by improving flexibility, strength, balance, and concentration. Examples include Tadasana, Vrikshasana, and Bhujangasana.

Pranayama involves techniques to regulate the 'prana' or vital life force through breath control. It enhances energy, emotional stability, and control over respiratory mechanisms.

The three main phases of pranayama are Puraka (controlled inhalation), Rechaka (controlled exhalation), and Kumbhaka (breath retention). These phases help improve lung capacity and mental focus.

Also known as Anuloma-Viloma or alternate nostril breathing, Nadishodhana Pranayama purifies energy channels (nadis). It calms the mind, improves focus, and balances the brain's hemispheres.

Bandhas are body locks used during pranayama to intensify its effects and direct energy flow. The main bandhas are Jalandhara Bandha (throat lock) and Uddiyana Bandha (abdominal lock).

Dhyana, or meditation, is a practice of focusing the mind on a single point, such as the breath or a mantra. It calms mental activities, reduces anxiety, and improves concentration.

In modern times, yoga is a proven remedy for stress and anxiety, especially among adolescents. Regular practice improves concentration, sleep quality, and interpersonal relationships.