Yoga is an old and ancient branch of science. It is an exercise; basically composed of ancient principles and theories that explain the connection between the mind and body of human beings. The benefits of practicing yoga are well documented by modern science. Yoga is the short form of the word yogasana. It benefits not just the body, but the mind and spirit as well. People who practice Yoga are known as Yogis. To fully experience the benefits of yoga, one should have the firm belief that it will benefit him, as it is an exercise strongly connected to the human mind.

Practitioners believe that yoga is a therapeutic exercise that brings about peace of mind while it brings stability to the body. So, people practice yoga to feel fit and relax their minds of stress, depression and tension. Yoga involves postures and movements and the alignment of the body,. While yoga can be performed by people of all ages, it should be practiced under a teacher’s supervision when starting out.

Types of Yoga postures

There are many types of yoga postures. Some of the more well-known postures are discussed as follows:

• Sukhasana or Lotus is a sitting pose of yoga and is easy to perform. It is used as a starting position of yoga exercises. It opens the hips, lower back and groin area.

• Tadasana or Mountain pose is used to improve the balance of mind and posture of the body.

• Virabhadrasana or Warrior is a yoga pose that can be performed after Tadasana or mountain pose. It helps to stretch legs and arms and provides strength to the bones, thus increasing the balance of the body.

• Uttanasana is a yoga posture in which the body is extended upwards and then bent in the forward position to touch the toes. It relaxes the mind and stretches the neck, back and legs,.

• Adho Mukha Svanasana or Downward Facing Dog is a yoga posture performed by putting and maintaining forehead on the floor in front of you. It helps in stretching and increasing the flexibility the back bone and hamstrings.

• Bhujangasana or The Cobra posture is performed by laying down flat on your stomach on the floor. It opens the area around the chest and heart as well as strengthens and stretches the spine, legs, and arms.

• Janu Shirshasana is head to knee pose of yoga exercises. This position is performed while sitting and touching the foot with the hand. Improves flexibility in the arms, spine and hamstrings.

• Trikonasana or the Triangle is a yoga pose in which the body is bent in the form of a triangle by separating the feet 3-4 feet and then touching one foot with one of your hands. It opens up the torso and increases the flexibility in back bone.

• Ardha Sarvangasana or Half Shoulderstand is a yoga pose that is formed by lying down on your back with elbows and lower arms on the floor and rise you legs up in the air. It improves circulation and thyroid function. It also improves the strength of the abdominal muscles and organs, and stretches the upper back.

• Sethu Bandhasa or the Bridge is that yoga posture in which the body is laying down on the floor with arms resting at its sides while the body is risen such that the head, neck and feet are on the floor but the middle part of the body including tail, tail bone and spine is raised in the shape of an arc. This pose helps in opening the chest and in increasing the flexibility and strength of the lower back bone and abdominal muscles.

• Hatha Yoga is the most difficult and demanding type of yoga postures as it requires very hard exercises and practices, immensely involving every muscles of the body.

• Pranayama is a yoga posture that involves breathing exercises.

• Dog and Cat posture helps in increasing the strength and flexibility of spinal cord.

• Savasana or the Corpse posture is performed at the end of yoga exercises session to relax the body and also provides a refreshing effect on the mind. This is a relatively easy position to perform.

Benefits of practicing yoga

There are literally hundreds of yoga benefits. Here are just some of them:

• It increases the body’s healing power and boosts the immune system.

• It helps in relaxing the mind and increases its steadiness and ability to concentrate and perception.

• It increases the flexibility of the muscles and bones of the body.

• It improves memory and learning.

• It promotes cardiovascular health.

• It regulates and stabilizes the nervous system.

• It improves blood pressure and lowers the heart rate.

• It activates the somatic cells of the brain and helps people in increasing awareness.

• Normalizes the endocrine glands and gastrointestinal function.

• It brings about greater energy and equilibrium.

• For some people it helps in controlling their weight.

• It improves balance.

• Helps overcome depression and anxiety.

• Yoga helps to decrease the cholesterol level in blood.

• It can help you manage and control diabetes.

• It improves muscle tone througout the body.

• It has been shown to be helpful with a variety of diseases including insomnia, aids, asthma, and arthritis.

• The aging process can be slowed down by practicing yoga.