Yoga

An ancient physical, mental, and spiritual practice originating in Bharat over 5,000 years ago. Includes asanas (postures), pranayama (breathing), and dhyana (meditation).

History

Yoga grew out of ancient Indian philosophy and was organised in texts such as Patanjali's Yoga Sutras, which describe eight limbs of practice, from ethical conduct and posture to breathing, concentration and meditation. Over the centuries many schools developed, from Hatha to Raja to Bhakti. Today yoga is practised worldwide, and the United Nations declared 21 June the International Day of Yoga in 2014.

Steps / Procedure

Choose a quiet, clean space and practise on an empty stomach, ideally in the morning.
Begin with a few minutes of gentle warm-up: neck rolls, shoulder rolls and light stretches.
Sit comfortably and practise deep, even breathing (pranayama) for 3 to 5 minutes.
Move through simple asanas such as Tadasana, Vrikshasana, Bhujangasana and Balasana, holding each for 5 to 8 breaths.
Finish with Savasana (resting pose) for 5 minutes and a short silent meditation (dhyana).

Benefits

Improves flexibility, strength and balance, supports better breathing and posture, and helps reduce stress and improve sleep when practised regularly.

Tips / Precautions

Never force a posture and stop if you feel pain. Beginners should learn from a qualified teacher. If you are pregnant or have an injury, high blood pressure or another medical condition, check with your doctor first.

General information for cultural interest, not medical advice. Check with a doctor before starting anything new, especially if you have a health condition.