How to start doing yoga and It’s benefits 
                     How to start doing yoga and It’s benefits
If we read the history the word “Yoga” comes from the Sanskrit word “Yuj” which means “union or 
to join. You can be traced back to northern India over 5,000 years ago. Indian monks spread their  
knowledge  of  yoga  in  the  west  during  the  late  1890s.  Modern  teachings  became  widely 
popular in western countries by the 1970s.
The  main  purpose  of  doing  this practice was  to  increase  the  focusing  power  and  to  know  the 
basic nature of the human body. For the last few years, people have become more aware of yoga and 
its practices. It increases awareness power and its asanas help to be physically strong as well. The 
biggest secret of any successful person has been the power of focus and how much aware he or she is 
towards goals.
On the basis of scriptures of India, asanas make  you aware  of your body’s senses. Ultimately, 
human  or  any  other  living  being’s  bodies  are  made  up  the  nature.  Doing asanas, somewhere 
helps you to translate your energy through your whole body.
India’s  sage  monks  had spent  their  whole  life  in the  search  of increasing focus  power.  Many 
modern scientists have believed that Indian monks have played a very massive role to find out some 
universe secrets. The human body is also made up of the elements of the universe so those who are in 
the search of god have to understand that we are the real source of god. Doing yoga provides mental 
health and reduces all the negativity from the body.
4  types  of  yoga  that  are  the  
best for any beginner and flexible 
body muscles
An asana is a body posture that is performed to benefit the health and mind. The term has been 
derived from a Sanskrit term that means “posture” or “pose”. The main aim of performing all the 
“asanas” is to understand the concept of “Spirituality”. Spirituality simply means to know your spirit 
which we also call soul. On the basis of “Rig Veda”, the whole concept is all about being aware of 
the flow of energy in this universe.
But, modern society has totally changed the concept of Yoga. There is a number of institutes that 
charge people a very high cost but don’t provide the actual concept for which people have joined 
their institutes.
There used to be many “Gurukul” back in the past, still, they exist but in very numbers. At that time 
Yogies or Gurus used to teach the real importance of the “Spiritual path” to the children.
That  is  why  many  times  even  modern  science  has  accepted  that  India’s  scripture  books  have 
already revealed “n” numbers facts of the universe, which is based on reality. So, it means that if the 
concept of yoga was already there in our holy books then there must be some secrets which we are 
not aware of.
a)
Bikram yoga
It  is  the  upgraded  version  of hatha  yoga  and  one  of the  oldest  traditional  forms.  Bikram  yoga 
became  so  popular  because  of  Bikram  Choudhury  in  the  1970s  in  California.  This  form  is 
performed in a warm or hot room.
The reason to perform this practice in heat is that a heated room warms your muscles and allows you  
to  work  deeper  safely.  The  heat  also  heals,  helps  prevent  injuries,  and  makes  your  body 
operate more efficiently under every condition.
Bikram yoga exercises are one of the most intense exercises. Someone who does this form can relate 
very easily. It sweats a performer so much and also reduces the salt quantity in the body. That is why 
it is clearly instructed by the trainer to drink water to keep hydrated. Only certified trainers are 
allowed to give classes on this practice.
Bikram yoga poses
Pranayama (Standing deep breathing)
Ardha chandrasana (Half moon pose) pose) 
Utkatasana (Awkward pose) pose) 
Garudasana (Eagle pose) pose)
Dandayamana janushirasana (Standing head-to-knee
Dandayamana dhanurasana (Standing bow
Tuladandasana (Balancing stick
Dandayamana  bibhaktapada  paschimotthanasana  (Standing  separate-leg  stretching  pose) 
Trikonasana (Triangle pose) 
Dandayamana  bibhaktapada  janushirasana  (Standing  separate  leg  head-to-knee  pose)
Tadasana (tree pose)
Padangustasana (Toe stand pose)
Savasana (Corpse pose)
Pavanamuktasana (Wind-removing pose)
Pada-Hasthasana (Sit up pose)
Benefits of Bikram yoga
1) Bikram yoga is designed to maximize your physical and mental health. 
2) It also helps you in the path of spirituality.
3)Most people have experienced that bikram yoga is so powerful to reduce the stress level and makes
you strong internally.
4)It’s an intense form that increases the blood flow in your body to reach all the needed nutrition.
5)One can feel the flexibility and improvement in terms of personality development.
b)
Iyengar yoga
It is closer to hatha. One holds on to the poses for a longer time period. It is much deeper than hatha  
yoga  in  detail.  Most  people  perform  Iyengar  yoga  to  recover  from  any injury  as  fast  as 
possible. It is a form of yoga as exercise with a focus on the structural alignment of the physical body 
through the practice of asanas.
Basically, this exercise as an exercise is totally different from the other  ones. It focuses on the 
structure    of    physics    while    doing    yoga.    This    form    was    found    by    B.K.S.    Iyengar. 
This exercise focuses on three aspects: alignment, sequencing, and timing.
1)Alignment- Allignmeans  leads  to make  the  best  possible  poses  of  yoga  without  having any 
physical injury. People use props to stretch and make themselves comfortable while performing this
physical activity.
2)Sequencing- It means that everything should be sequenced. From your breathing to your yoga 
postures.         Because         one         mistake         can         give         you         internal         injury.
3)Timing–  Timing plays an important role in yoga. If everything is fine but timing is not in the right 
direction then it can create a problem for you.
Even  beginners  also  can  start  doing  this  practice  but  they  should  have  patience.  People  have 
experienced a good level of changes in their physical or mental health after doing this Iyengar yoga.
Trainers always suggest not to start yoga in hurry, take some time to understand things, and then 
start. Don’t push your body you can have major injuries.
Benefits of Iyengar yoga
1) It reduces the toxicity level of the body and gives positive energy.
2) Study  has  shown  that  this  form  has  managed  the  balance  level  physically  and  mentally.
3) Breathing  plays  a  very  important  role  in  this  exercise  which  increases  patience  level.
4) One can increase the focus and consciousness power by
doing this.
5) Performing this yoga gives a perfect structure to the body which is the sign of a healthy person.
c)
Vinyasa yoga
It is another type of yoga. It is totally different from “hatha”. The process of Vinyasa is to focus or on 
breathing while performing the poses. Poses of Vinyasa are much complex as compared to other 
types of poses. There is no gender gap when it comes to doing these types of exercises. In today’s 
world, even children are much involved in this practice.
It doesn’t just make you physically fit but mentally also. Thousands of years ago, Rishimunees and 
monks were the real teachers of yoga. In Indian culture, Spirituality plays a very important role, but 
somewhere we are misguided by some fake leader in spirituality. The invention of yoga was 
happened 5000 years ago in “Rig Veda”.
In  the  poses  of  vinyasa  yoga,  it  takes  a  lot  of  strength  and  energy.  Breathing  plays  a  very 
important role because taking a deep breath keeps you mentally calm and relaxed. It brings a high 
level of flexibility to our bodies.
Many centers are there to join Vinyasa yoga but every teacher may teach differently. It has levels that 
start from simple to complex. Humans’ bodies are not flexible naturally, one has to perform some 
activity to achieve it.
In  Vinyasa,  one  moves  with  your  breath  from  one  pose  to  another  without  holding  anyone’s 
posture for a long period of time till the time to end the whole performance. Beginners may find it 
difficult  but  the  result  will  take  them  to  a  different  level  in  terms  of  their  mental  health  or 
physical health.
Benefits of Vinyasa Yoga
1)Vinyasa helps to experience different dimensions of the body. Although it’s complex but gives 
strength and flexibility.
2)Going from one pose to another one with breathing coordination brings stability physically and
mentally.
3)One  of  the  best  benefits  of  vinyasa  is  knowing  the  capability of  the  body and  taking  care 
accordingly.
4)From simple posture to complex one takes a lot of time, but grows you in personal aspects as well.
5)Vinyasa yoga creates a knowledgeable connection between mind and body
d)
Hatha Yoga
It  increases  your  councisiousness  power  and  raises  the  lower  mind  to  the  higher  mind.  The 
purpose  of  this  form  of  yoga  is  to  bring  balance  to  physical  and  mental  health.  But  now  the 
meaning of “hatha yoga” has been forgotten and there is a misconception about hatha yoga.
Because these two forces interact with each other as we breathe, we eat, we live and we think. So, 
yogis  felt  that  these  two  forces  have  to  be  balanced  in  our  bodies  to  increase  the  level  of 
consciousness.
The  whole  sciences  of  “hatha  yoga” comprise  six  purificatory  techniques  and  they  are Neti, 
Basti, Dhoti, Nauli, Kapalbhati, and Trataka. But later on, the thinkers and the writers when they 
wanted to make this a complete science yoga they added a few changes into that and that time the 
practices of asana, the postures, and the practices of pranayama, techniques of breathing added in 
that.
Some  mudras  are  also  added  in  this  process  which  made  it  a  complete  science  to  raise  and 
awaken different chakras and to bring balance in the pingla and Nari. once the pingla and Nari is 
balanced  there  another  channel  flows  called  Sushumna  which  is  the  passage  of  spiritual 
experience
Benefits of Hatha Yoga
1)It          is          performed          in          the          sense          of          devotion          to          god.
2)It  is  considered  one  of  the  superior  forms  of  yoga.  Yogies,  thousands  of  years  ago  used  to 
perform this form to connect to the
god.
3)The  whole  concept  of  this  activity expresses  the  meaning  of  oneness.  Yoga  word  is  driven 
from     Sanskrit     which     means     oneness,     everything     is     connected     to     each     other.
4)The  best  time  to  perform  this  form  of  yoga  is  in  the  early  morning.  Early  morning  is 
considered  the  time  of  all  superior  energies  and  silence  is  also  there.  So,  you  can  feel  the
connection.
5)We don’t have this sense to be connected to this universe. It` gives you a feeling of connection and 
also makes the balance of your internal energies.
Conclusion
We have understood that how big the concept of yoga is. We are living in an era where people are in  
depression,  facing  anxiety  their  mental  health  is  totally  destroyed.  Basically,  we  have 
imagination fears about what will happen if I don’t do this, what if I get failed in exams, what if I
lose my job.
No one ever teaches us that how should we live a happy and peaceful life. Many studies have shown  
that  those  who  always  run  after  temporary  pleasures  suffer  the  most  mentally  and physically 
both.
We have to understand that nothing is more important than good health and a peaceful mind. A mind 
which has no fear, anxiety, depression, or mental health is also good.