The aim of Yoga is Self-realization and the attainment of Moksha. Yoga was an integral part of the Indus Valley civilisation – dating back to 2700 B.C., and is now making a comeback, by attaining popularity through video channels, popular gurus and award-winning self-help books. Yoga works as a therapy for health and fitness, and though physical health is natural consequences of yoga, the goal of yoga is more far-reaching.

The science of yoga has its origin thousands of years ago, and tantric tales portray Shiva as the first yogi or Adiyogi who poured his profound knowledge into the Saptarishis (seven sages). The sages travelled to different parts of the world, including Asia, the Middle East, and South America and spread their knowledge. Agastya was the Saptarishi who travelled across India and is widely regarded as being the man who crafted the basic framework around which Yoga tradition is now practiced in India.

Some seals and fossil remains found in and around Mohenjadaro prove the existence of Yoga through its depiction of figures performing Yoga. The Bhavad Gita and Upanishads too have a lot of references to Yoga and even explains the concepts of Gyan, Bhakti and Karma Yoga. Maharshi Patanjali systematised and codified the then existing practices of Yoga, its meaning and its related knowledge through his Yoga Sutras and in the process, started the Classical Period in Yoga history.

Natha Yogis like Matsyendaranatha, Gorkshanatha and Shrinivasa Bhatt are some of the great personalities who popularized the Hatha Yoga practices during 500-1500 A.D. Hatha yoga is a preparatory process that allows your body to sustain and utilize higher levels of energy and hence begins with the body, and then moves onto the breath and finally, the mind.

A few centuries after Patanjali, yoga masters created a system to rejuvenate the body and prolong life and gave Yoga a more physical aspect to it and thus gave roots to Tantric Yoga which aims to cleanse the body and mind through physical exercises. Such explorations led to the creation of Hatha Yoga.

In the late 1800s and early 1900s, yoga masters began to travel to the West beginning with Swami Vivekananda who wowed people with his lectures on yoga. In the 1920s and 30s, Hatha Yoga was strongly promoted in India in the 1920s due to the efforts T. Krishnamacharya and Swami Sivananda who founded the first Hatha Yoga school in Mysore in 1924 and the Divine Life Society respectively. Krishnamacharya mentored B.K.S. Iyengar, T.K.V. Desikachar and Pattabhi Jois who in their own right helped spread awareness on Hatha Yoga.

Paramahansa Yogananda arrived in Boston in 1920 and later established the Self-Realizaton Fellowship, based in Los Angeles. His Autobiography of a Yogi has become a reference book for several Yoga practicioners while Yogendra Mastamani demonstrated to Americans the power of Hatha Yoga.
Since the early 1930s, Jiddu Krishnamurti delighted thousands with his eloquent talks on Jnana-Yoga and had the likes of Aldous Huxley, Christopher Isherwood, Charles Chaplin, and Greta Garbo to call as disciples or friends.

Other renowned modern Yoga adepts are Sri Aurobindo (Integral Yoga), Ramana Maharshi (Jnana-Yoga), Swami Nityananda (Siddha-Yoga), and his disciple Swami Muktananda (Tantric Yoga).
On a more modern note, the Dalai Lama is one of the great yogis of modern Tibet, who, above all, demonstrates that the principles of Yoga can lead to peace of mind and longevity.

Though traditionally, knowledge about Yoga practices was imparted by experienced, and wise persons in the families and later by Rishis/Munis/Acharyas in Ashramas while in the modern world, Yoga Therapy has become a part of the curriculum in various Yoga Universites, Yoga Departments in the Universities, Naturopathy colleges and Private trusts and societies.

Something as simple as the invention of the rubber yoga mat has affected Yoga tradition by changing several asanas and the way they are practiced. With the advent of mass media, books and publication, things changed drastically. Noted authors and yoga therapists published books that outlined the benefits of Yoga which gave it a wider acceptance. With the advent of the internet , things changed even more drastically. There are several Youtubers who have channels dedicated to Yoga and modern exponents of Yoga whether it be Baba Ramdev or Adriene, have gained popularity through such avenues.

Nowadays, millions and millions of people across the globe benefit from Yoga which has evolved, adapted and has been promoted by several eminent Yoga masters leading to a delightful amalgamation of practices and traditions. Thus Yoga is blossoming, and growing more vibrant every day.

Today age does not stand as a factor for heart ailments, and this is causing a lot of worry to people all around the world. Even youngsters as young as 20 are falling prey to heart attacks and other heart-related issues. Is this because we carry too many worries because we skip meals and don’t look after our diet? While the reasons are many, they all add up to one cause- unhealthy lifestyle and what better cure for that than yoga? Here, we take a look at how Yoga can help you in your path to having a happy and healthy heart.

Committing to a healthier living style and practising yoga will help you deal with most cardiac issues. Yoga has several poses and asanas that help you maintain a healthy heart. Also, the fact that these simple stretches and lounges cause no side-effects makes them grow in popularity all over the world.

Sri Sri Ravi Shankar believes that Yoga is a study of the body, breath, mind, intellect, memory, and ego, making it a complete art form that helps you maintain your body the right way.

Yoga is a combination of poses, breathing techniques and meditation, and each asana targets a particular organ, making some beneficial to the heart. Some of the benefits they provide are:

1. Lowering of blood pressure.
2. Increases your lung capacity.
3. Lowers cholesterol.
4. Improves your heart rate
5. Boosts your blood circulation.
6. Helps in dealing with stress.

Certain poses that help rejuvenate your heart are:

• Tadasana (Mountain pose)- Helps strengthen your vertebrae and heart while also expanding your lungs.
• Vrikshasana (Tree Pose)- Helps in achieving a balanced posture while broadening your shoulders and opening up the heart.
• Utthita Hastapadasana (Extended hands and feet pose)- Helps in controlling your weight and boosting cardiac muscle strength.
• Trikonasana (Triangle pose)- Helps in promoting cardiovascular exercise and thereby expands your chest expands. This helps in strengthening your pulmonary muscles and increasing your stamina.
• Veerabhadrasana (Warrior pose)- Improves your balance and stamina while also improving your blood circulation.
• Utkatasana (Chair pose)- Helps in stimulating the heart by expanding your chest, helping to keep your heart rate in check.

One of the best things about Yoga is that you can start it any time, any place and at any age. The ultimate stress buster works for just about everyone motivated enough to give it a go. With so many practitioners of medicine now promoting Yoga, here’s a quick guide for beginners to get them all set to begin.

1. Get a good teacher

I cannot stress this point enough. Most people end up quitting or giving up because they have no one to motivate them or inspire them and that’s where a good Yogi makes all the difference. Finding someone who is passionate about Yoga and also has the right knowledge will go a long way in making you a successful Yoga practitioner. It is so much easier to learn such a detailed and subtle art, from an experienced, qualified and reliable master rather than from an e-book, TV channel or YouTube video. A teacher’s presence really helps you calm down and relax and is therefore essential for building your confidence.

2. Be aware of things that can help you

If you are a yoga beginner, it is almost certain that you are unaware of certain elements or items that can help you when it comes to actually doing asanas. Having an understanding of these ‘props’ and being able to use them will greatly benefit your yoga practice and will also make it more comfortable for you. Here’s a look at some Yoga essentials that are sure to help you out:

• Yoga mats– These make sure you have a good grip and prevent you from toppling over when practicing on smooth floors. It also provides cushioning and therefore helps to relieve from stress from your legs.
•  Yoga block– These help to stabilize yourself while trying out poses that require you to bend over. It might not be easy for you to reach the floor when starting out and these blocks let you achieve your goal without too much of a hassle.
• Yoga strap– These come in very handy when you aren’t being able to grab and hold on to your hand or leg. Certain poses require you to have a firm grip and a good hold over your appendages which might not be initially possible. The strap gives you enough backing to try out these poses and can be eliminated once you are able to hold or reach your feet without external aid.

3. Understand your limitations

Don’t push yourself too much initially and make the process difficult. Most people have a tendency to over-exert themselves in the first month or so, hoping for better and faster results. On the other hand, this overexertion does more harm than good in the long run. Yoga is an ancient practice that takes a lot of time to master. Repetition and practice is the only things that will help you master yoga and trying to hasten the process will only be detrimental. Talk to your instructor if you find a particular pose too difficult and follow his guidance on how to go about doing it. Find out which poses to avoid, and which ones are most beneficial.

4. Eat Healthy

There’s no point practicing Yoga if you still eat unhealthy food. The complete benefits of doing Yoga become more evident only when you adopt the Yoga lifestyle. Yoga isn’t just a practice or exercise, on the contrary it is a way of living. Embrace the life in its entirety to reap all of its benefits. Avoid eating two to three hours before a practice session and drink only small amounts of water before the session. Avoid alcohol, sugar or caffeine before yoga. Make sure you compensate by drinking lots of water after the session as it helps to flush out the toxins from your system.

5. Wear comfortable clothes

Wear loose fitting and comfortable clothes that are airy and allow you to breathe. Yoga requires extensive stretching and hence make sure you don’t wear anything that restricts movement. Bending over and toppling are frequent aspects of Yoga and you are at a risk of exposing too much skin if you wear stretch fit gear which work when at the gym.

6. Be regular

Yoga is a practice that takes a lot of patience, time and effort to master. Being regular will help your body adapt and adjust to the exercises and asanas and will therefore be more beneficial. Short but frequent Yoga sessions have been proven to be more effective than long but rare ones. Practicing Yoga just 15 minutes every day will go a long way in having a positive effect on your health and peace of mind. A regular practitioner gives his body more time to get familiar with the different poses and hence will have a more flexible and aware body than someone who does Yoga rarely.

7. Don’t compare

Don’t ever feel demotivated because someone else seems to be doing better than you. Always remember that each person has a unique body and metabolism and will therefore adapt and grow at different speeds. Compare yourself only to yourself and don’t think of Yoga practice as some competition to be won. It isn’t a spectator sport wherein you need to feel the pressure to perform. Appreciate the subtle progress of your own practice and keep at it till you excel in your way. Wherever you stand in your yoga practice, be happy with it and don’t compare yourself to other students in the yoga class. Don’t ever feel pressurized and over-exert yourself.

Keep these tips in mind when you enroll for the first time and make the best out of your classes. In the end, no matter what, Yoga will do wonders to your physical and mental health and will play a crucial role in your overall health and well-being if practiced.

The 12 poses that form the Namaskar are a sign of appreciation to the Sun and is offered in the morning on a daily basis. The 12 poses symbolize the journey the Sun undertakes everyday around the Earth. Our ancient seers acknowledged this and revered the Sun. The Surya Namaskar helps create a harmony between your body cycle and that of the sun.

Chants known as Sun Salutations accompany the Namaskar and help attain harmony between the body, mind and soul.

1. Pranamasana ( Prayer Pose)

Mantra : Om Mitraaya Namaha which translates to “ One who is friendly “

How :

• Stand near the top of the mat
• Make sure your feet are hip-distance wide.
• Exhale and bring the palms to touch in front of the chest.

Benefits :

Maintenance of balance
Stimulates the nervous system

2. Hastauttanasana (Raised Arms Pose)

Mantra: Om Ravaye Namaha which means “ the radiant one “

How :

• Inhale and reach the arms toward the sky.
• Make sure your  palms facing forward.
• Gently arch your back.

Benefits :

Tones abdominal muscles
Improves lung capacity

3. Hastapadasana (Standing Forward Bend)

Mantra: Om Suryaya Namaha which roughly means “ the conqueror or destroyer  of darkness “

How :

• Exhale and bend forward.
• Bring your palms to the floor on either side of the feet.
• Bend your knees as required.

Benefits :

Increases flexibility of the spine
Helps stretch the hamstrings and open out your shoulders

4. Ashwa Sanchalanasana (Equestrian Pose)

Mantra: Om Bhaanave Namaha which means “ One who illuminates”

How :

• Inhale and bring your knee to the floor by keeping your right foot back.
• Make sure that the left knee doesn’t move beyond the left ankle.
• Bring your fingertips to the floor and lunge forward while looking straight ahead.

Benefits :

Helps with constipation and indigestion
Increases the flexibility of the spine and lower back

5. Dandasana (Stick Pose)

Mantra: Om Khagaya Namaha which reads “ One who moves across the sky”

How :

• Hold your breath and move your left foot back.
• Make sure they are at so hip-distance width.
• Align the legs and torso in one diagonal line, arms straight, fingers spread wide.

Benefits :

Improves posture
Strengthens the back and shoulders

6. Ashtanga Namaskara (Salute with Eight Parts Pose)

Mantra: Om Pooshne Namaha meaning “ Giver of fulfillment”

How :

• Exhale and lower the knees, chest and chin to the floor.
• The hips should be lifted from the ground and elbows must be close to the body.

Benefits :

Reduces anxiety
Strengthens the back muscles

7. Bhujangasana (Cobra Pose)

Mantra: Om Hiranya Garbhaya Namaha which means “ the Golden One”

How :

• Inhale and slide forward, untucking the toes and arching the spine.
• Stretch your arms but make sure your elbows are bent slightly.

Benefits :

Helps the cardiovascular system
Strengthens shoulders, chest and arms

8. Parvatasana (Mountain Pose)

Mantra: Om Mareechaye Namaha which translates to “ Giver of light ”

How :

• Tuck the toes.
• Push the hips up and back.
• Stretch your  arms so that the body forms a triangle shape.

Benefits :

Increases blood flow
Strengthens arms and legs

9. Ashwa Sanchalanasana (Equestrian Pose)

Mantra: Om Aadityaaya Namaha which means “ the son of Aditi”

How :

• Inhale and step your right foot back, towards your hands.
• Lower the left knee towards the floor.
• Make sure that the right knee doesn’t move beyond the right ankle.
• Bring your fingertips to the floor and arch forward.

Benefits :

Tones the abdomen
Strengthens legs

10. Hastapadasana (Standing Forward Bend)

Mantra: Om Savitre Namaha which means “ Life Giver ”

How :

• Exhale and move your left foot forward.
• Ensure that your feet are hip-distance wide.
• Bow forward, drawing the nose toward the knees.

Benefits :

Helps stretch the hamstring
Opens out the chest and shoulders

11. Hastauttanasana (Raised Arms Pose)

Mantra: Om Arkaaya Namaha which means “ One worthy of Praise “

How :

• Inhale and rise to standing.
• Reach your arms forward and then up toward the sky.
• Make sure your palms are facing forward.
• Gently arch back.

Benefits :

Tones abdominal muscles
Increases lung capacity         

12. Tadasana (Palm Tree Pose)

Mantra: Om Bhaskaraya Namaha meaning “ Giver of Wisdom “

How :

Exhale and draw the palms together in front of your chest.

Benefits :

Strengthens thighs, knees and ankles
Relieves sciatica

Chanting mantras alongside Surya Namaskar helps you to focus on the chanting rather than the discomfort faced by your body while doing the asanas. It brings flexibility, strength and focus to your body, mind and spirit and is the perfect way to kick-start your morning.