The Body
Asana (Yoga Posture)
In the ancient yogic tradition, asana simply means “seat” or “stable position.” Early yoga texts such as the Yoga Sutras of Patanjali describe asana not as a series of exercises, but as a steady, comfortable posture that allows the body to become quiet so the mind can be observed. The primary purpose of asana was to prepare the practitioner for extended periods of breathwork, meditation, and self-inquiry by cultivating physical stability, ease, and endurance.
In the modern context, asana has expanded into a rich system of postures that develop mobility, strength, balance, coordination, and body awareness. While contemporary yoga often emphasizes physical benefits—such as joint health, flexibility, injury prevention, and stress reduction—its deeper function remains the same: to create a body that can move with intelligence and rest without agitation.
At its best, asana is not about performance or extreme flexibility but about inhabiting the body skillfully. Each posture becomes a practice of attention, breath awareness, and nervous system regulation, forming a bridge between physical health and inner steadiness.
The Mind
Meditation (Dhyana)
In the yogic tradition, meditation—or dhyana—is not a technique, but a state of sustained, effortless attention. Classical yoga describes meditation as the natural result of preparing the body through asana and the nervous system through pranayama. When the body is steady and the breath is calm, the mind becomes capable of resting in awareness without constant distraction.
In modern usage, meditation often refers to a wide range of practices designed to improve focus, emotional resilience, and self-awareness. These include mindfulness, mantra repetition, visualization, and contemplative inquiry. Scientific research increasingly confirms meditation’s benefits for stress reduction, emotional regulation, cognitive flexibility, and overall mental health.
At its core, meditation is the practice of learning to observe rather than react. It cultivates the ability to remain present with experience—pleasant or uncomfortable—without being overwhelmed by it. Over time, this practice fosters clarity, compassion, and a deeper sense of inner stability that extends far beyond the meditation seat.
The Breath
Pranayama (Breath Regulation)
Pranayama is traditionally understood as the regulation and expansion of prana—the vital life force—through conscious breathing. In classical yoga, breath is not merely oxygen exchange, but a direct link between the body, mind, and nervous system. Ancient texts describe pranayama as a powerful tool for calming mental fluctuations, refining awareness, and preparing the practitioner for meditation.
Modern science supports this ancient insight. Conscious breathing practices have been shown to influence heart rate variability, vagal tone, stress hormones, and emotional regulation. Pranayama techniques can be calming or energizing, grounding or clarifying, depending on how they are applied. This makes breathwork one of the most accessible and effective tools for managing stress, improving focus, and restoring balance in daily life.
Rather than forcing the breath, authentic pranayama emphasizes control through sensitivity. The goal is not intensity, but rhythm, ease, and awareness—allowing the breath to become a stabilizing anchor that supports both physical health and mental clarity.
More in Depth
Foundational Concepts of Yoga
Eight Limbs of Yoga (Ashtanga Yoga)
Foundational Concepts of Yoga
- Yoga (योग) – From the Sanskrit root yuj, meaning “to yoke” or “to unite.” Yoga is both a state of union and the practices that lead to union—of body, mind, breath, and spirit.
- Asana (आसन) – Literally “seat.” In modern yoga, it refers to the physical postures designed to prepare the body for meditation.
- Pranayama (प्राणायाम) – Breath control. Prana means life force; ayama means to extend or control. These practices regulate the flow of energy through breath.
- Dhyana (ध्यान) – Meditation. A state of focused, uninterrupted awareness that leads toward stillness and insight.
- Samadhi (समाधि) – The final stage of yoga; complete absorption or spiritual liberation where individual consciousness merges with the universal.
Paths of Yoga (Margas)
Eight Limbs of Yoga (Ashtanga Yoga)
Foundational Concepts of Yoga
- Raja Yoga – “Royal path.” The classical eight-limbed path outlined by Patanjali in the Yoga Sutras, focused on meditation and mind mastery.
- Hatha Yoga – The path of physical discipline. Ha means sun, tha means moon; this practice balances opposing energies through asana, pranayama, and cleansing.
- Bhakti Yoga – The yoga of devotion, surrendering the ego through love for the Divine.
- Karma Yoga – The yoga of action and selfless service, acting without attachment to outcomes.
- Jnana Yoga – The yoga of wisdom and knowledge, involving deep inquiry into the nature of reality and self.
- Kundalini Yoga – A spiritual form of yoga aiming to awaken latent energy at the base of the spine through breath, mantra, and movement.
Eight Limbs of Yoga (Ashtanga Yoga)
Eight Limbs of Yoga (Ashtanga Yoga)
Eight Limbs of Yoga (Ashtanga Yoga)
Outlined in Patanjali’s Yoga Sutras:
Yama – Moral restraints:
- Ahimsa – Non-violence
- Satya – Truthfulness
- Asteya – Non-stealing
- Brahmacharya – Moderation or celibacy
- Aparigraha – Non-possessiveness
Niyama – Observances:
- Shaucha – Purity
- Santosha – Contentment
- Tapas – Discipline, heat
- Svadhyaya – Self-study or scriptural study
- Ishvarapranidhana – Surrender to the divine
Asana – Physical posture
Pranayama – Breath control
Pratyahara – Withdrawal of senses
Dharana – Concentration
Dhyana – Meditation
Samadhi – Enlightenment
Key Sanskrit Terms
Yoga Practice Vocabulary
Eight Limbs of Yoga (Ashtanga Yoga)
- Shakti – Divine feminine energy or creative force.
- Shiva – The Lord of Yoga, representing stillness, consciousness, and transcendence.
- Chakras – Energy centers in the subtle body. Main ones include:
- Muladhara – Root
- Svadhisthana – Sacral
- Manipura – Solar plexus
- Anahata – Heart
- Vishuddha – Throat
- Ajna – Third eye
- Sahasrara – Crown
- Muladhara – Root
- Nadis – Energy channels in the subtle body. Main nadis:
- Ida – Left, lunar, cooling
- Pingala – Right, solar, heating
- Sushumna – Central channel of awakening
- Ida – Left, lunar, cooling
- Bandhas – Energetic locks:
- Mula Bandha – Root lock
- Uddiyana Bandha – Abdominal lock
- Jalandhara Bandha – Throat lock
- Mula Bandha – Root lock
- Mudra – Gesture or seal (often using the hands) to direct energy and attention inward.
Yoga Practice Vocabulary
Yoga Practice Vocabulary
Yoga Practice Vocabulary
- Namaste – A respectful greeting, meaning “I bow to the divine in you.”
- Om (AUM) – Sacred sound symbolizing the vibration of the universe; often chanted in practice.
- Drishti – Gaze or focal point during asana or meditation to aid concentration.
- Mantra – Sacred sound or phrase repeated to focus the mind and invoke energy.
- Sadhana – Daily spiritual practice or discipline.
- Seva – Selfless service, often seen as a spiritual practice.
- Tadasana – Mountain pose
- Adho Mukha Svanasana – Downward-Facing Dog
- Balasana – Child’s Pose
- Bhujangasana – Cobra Pose
- Utkatasana – Chair Pose
- Virabhadrasana I, II, III – Warrior Poses
- Savasana – Corpse Pose (final rest)
Each name is often a combination of Sanskrit roots that describe the posture’s shape, animal, myth, or quality.
Yoga Philosophical Terms
Yoga Practice Vocabulary
Yoga Practice Vocabulary
- Maya – Illusion; the deceptive appearance of separateness in the material world.
- Karma – Action and its consequences; cause and effect.
- Dharma – Duty, virtue, or the path aligned with one’s purpose and truth.
- Atman – The true Self; pure consciousness beyond ego.
- Brahman – Universal spirit or absolute reality.
- Moksha – Liberation or freedom from the cycle of birth and rebirth (samsara).
- Samsara – The cycle of suffering, birth, and rebirth.
Significant Figures in Yoga
Patanjali
Tirumalai Krishnamacharya
Tirumalai Krishnamacharya
Era: ~2nd Century BCE
The Father of Classical Yoga
- Compiled the Yoga Sutras, a foundational text that systematized the philosophy and practice of Raja Yoga.
- Introduced the Eight Limbs of Yoga (Ashtanga Yoga): a path for ethical and spiritual development.
- His work still guides yogic thought and practice today.
Tirumalai Krishnamacharya
Tirumalai Krishnamacharya
Tirumalai Krishnamacharya
Era: 1888–1989
The Father of Modern Yoga
- Revived hatha yoga and made it adaptable for householders.
- Taught several legendary teachers who would bring yoga to the West.
- Emphasized the individualization of yoga practice based on age, health, and lifestyle.
Swami Vivekananda
Tirumalai Krishnamacharya
Swami Vivekananda
Era: 1863–1902
The First Global Yoga Ambassador
- Introduced Vedanta and Raja Yoga to the West at the 1893 Parliament of the World’s Religions in Chicago.
- Authored influential books that translated Indian spiritual ideas for a Western audience.
- Paved the way for Eastern philosophy and yoga’s acceptance in the modern world.
B.K.S. Iyengar
B.K.S. Iyengar
Swami Vivekananda
Era: 1918–2014
The Master of Alignment
- Developed Iyengar Yoga, emphasizing alignment, precision, and use of props.
- His book Light on Yoga became a global yoga manual.
- Made yoga accessible to people with injuries, disabilities, and aging bodies.
Pattabhi Jois
B.K.S. Iyengar
Pattabhi Jois
Era: 1915–2009
The Creator of Ashtanga Vinyasa Yoga
- Created the dynamic, physically demanding Ashtanga Yoga system.
- Inspired modern styles like Vinyasa and Power Yoga.
- Brought a meditative, breath-linked flow style to prominence.
Indra Devi
B.K.S. Iyengar
Pattabhi Jois
Era: 1899–2002
The First Lady of Yoga
- One of Krishnamacharya’s first students—and the first Western woman to be accepted into his school.
- Introduced yoga to Hollywood, teaching stars like Greta Garbo and Gloria Swanson.
- Helped popularize yoga globally and open doors for women in yoga instruction.