Yoga is a spiritual, mental, and physical practice that dates back to ancient India. Originally developed in ancient India as a diverse set of spiritual and physical practices aimed at achieving higher consciousness, yoga is now primarily associated with exercise and mindfulness. In India, however, it remains a spiritual practice, a significant form of healthcare, and an expression of the country’s soft power.
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A typical yoga class runs students through a sequence of basic postures, also known as asanas. This illustrated guide outlines 12 poses—including the “plough,” “fish,” and “crow”—and breaks down the specific benefits.
Not every yoga class is the same. Many follow particular styles, which dictate the poses, format, and general intention behind the session. This guide breaks down 11 of the most popular yoga styles, including vinyasa (sometimes considered the most athletic) and Bikram (which takes place in a sauna-like environment).
The earliest known mention of the word is in the Rig Veda, one of the four canonical Hindu texts. Rishis, or sages, then documented its evolution in the Upanishads, the Hindu scriptures. Much of the modern understanding of Yoga comes from “Yoga Sutras of Patañjali,” which outlines the practice’s eight elements, including physical postures and breathwork.
Yoga scholars Mark Singleton and James Mallinson’s study, “Roots of Yoga,” collects over 100 core texts on the subject. They found that many different ethnicities and religions practiced yoga in antiquity; Singleton says that the practice was a “floating technology between various religious systems.”
Although yoga is often associated with Hinduism, many Indian spiritual traditions engage with similar practices. It’s said that Buddha practiced an intense form of ascetic yoga before rejecting the practice and eventually discovering “the middle way,” a philosophy that rejected extremes.
Most contemporary yoga studios focus on two of astanga yoga’s eight branches, as codified in the ancient text “Yoga Sutras of Patañjali”: asanas (physical postures) and pranayama (breath control). However, the larger practice of yoga includes six additional limbs: yama (universal ethics), niyama (individual ethics), pratyahara (control of senses), dharana (concentration), dhyana (meditation), and samadhi (pure consciousness).
According to a 2022 study, 28.8% of adults used yoga as a way to manage pain. That's a significant uptick from 2002, when only 11.2% did. The most used approach was chiropractic, which 85.7% used.
Studies suggest that yoga can help alleviate several diseases associated with aging by lowering blood pressure, reducing blood fat levels, and combating obesity. It has also been shown to increase telomerase activity, which helps slow cell aging.
Many think that yoga's combination of stretching, focused breathing, and contemplation help treat depression and anxiety, but the data has often relied on small, homogenous sample sizes.
Swami Vivekananda, a Hindu monk, spoke to the World’s Parliament of Religions, addressing those in attendance as his “sisters and brothers of America.” The speech—and Vivekananda’s subsequent lecture tours—introduced many in the West to Hinduism, setting the stage for the interest in yoga that would follow in the next century.
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