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Tyler Terry
Mrs. Zimmerman
AP Literature and Composition
October 24, 2015
Yoga practices and associated benefits
Its no secret that Americas health is diminishing. With an influx of fast food
establishments, a gradual increase of fried foods replacing naturally grown and prepared meals
on everyday menus, and an national competition to create the best ice cream sundae including as
little ice cream and as much bacon and chocolate syrup as possible, what can we expect? Not
only that, but everyday American life is becoming increasingly more hectic, as each person is
scheduling meeting upon meeting combined with work and errands. Its exhausting to even try to
find a time to be able to sit down and take a breath, and even when you're given that time, your
mind is already busying itself with the next task you must attend. Theres no time to escape the
stress or do anything to lessen it, so we are forced to live with a constant strain weighing on us as
we go through our day. So how can we fix this issue? Americas health is nothing to take lightly,
and it seems as though theres no solution to this no-time crisis. So how can one person help treat
all their ailments, relieve their stress, and increase their overall happiness without feeling like
theyre falling behind on their constant list of responsibilities? For five thousand years, people
have been practicing yoga as a natural way to improve all of their mental and physical conditions
and to improve their overall quality of life. Its not just a practice performed by monks in a
mosque in the middle of India or hippies living in a forest, its a common phenomenon thats
caught on in nearly every city and town. Any person can learn yoga, it doesnt take much time
out of your day and the health benefits are more than worth however much time it does occupy

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you for. Yoga is a beneficial practice for a number of ailments and is a prominent application of
age old techniques which have the ability to improve one's quality of life and overall health in
the most natural and simple way.
Yoga has been practiced for five thousand years, beginning as a secret tradition that was
performed by those who were on the path to enlightenment. First mentioned in the Rig Veda (an
ancient collection of texts containing songs, mantras and rituals to be used by the Vedic priests),
it was later slowly changed and adapted by the priests. When it was altered by the Upanishads,
Yoga was combined with an idea of ritual sacrifice, teaching the sacrifice of the ego through selfknowledge, action, and wisdom (Burgin). From these origins, ancient yoga took the form of
classical yoga, introducing the eight limb path and the achievement of Samadhi enlightenment.
Continuing its evolution, post-classical yoga started to introduce more physical aspects towards
the chase of enlightenment, developing techniques and practices to clear and unknot the body
(Burgin). Finally, as yoga made its journey to the west, it has completely begun to combine all
previous aspects of the practice into one. As yoga studios pop up in different cities and
countries, the overall combination of the practices and abilities has come together into a neat,
westernized version of what used to be.
Modern yoga today neatly encompasses all of the ancient practices, but also has newly
added modern aspects which make it unique to this time period and location. Every town has a
yoga studio, teaching different classes as different forms of modern yoga focus on different parts
of the eight limbs. Today, yoga students have a distinct choice of what they will practice and
focus on in each class. They can genuinely customize their experience to fit their values and
needs. It is important, however, to realize that yoga isnt goal driven, it is merely a practice.
There is no competition, its not about whos better at it, yoga focuses on how you can better

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yourself. The idea of modern yoga is to open yourself to the present experience, without getting
a round of applause, along with the intention to take a slower and healthier approach rather
than to have a goal as you explore the limitations and the subtleties of alignment in your body
and mind. Modern yoga does not focus on one aspect, as its said by legendary yoga master TKV
Desikachar: However beautifully we carry out a yoga pose, however flexible our body may be,
if we do not achieve the integration of body, breath, and mind and we can hardly claim that what
we are doing is yoga. (Martinez, Isaacs). Yoga practices include mental discipline, physical
challenges, and spiritual journeys, which all must be touched upon to fully experience the
benefits and results. In yoga, we are asked to observe, look inward, recognize and appreciate
what physical, psychological, and emotional feelings we might be experiencing, as we are
learning how to handle these without immediately reacting. Along with this, the practice also
depends on your intentions, if you simply go through the eight limbs without being attentive, you
will not fully experience the practice. As Elena Brower says, Its yoga when the class, the
teacher and the environment provoke you to honor yourself, to compassionately observe yourself
in order to understand your motivations and aspirations in all your interactions, and to recognize
the expansive and downright beautiful qualities of your own heart (Martinez, Isaacs). Yoga is
not simply a compilation of modern techniques, its a general combination of ancient and modern
practices.
Yoga is practiced by following each of the eight limbs during ones performance. A
common misperception is that yoga is only about breathing and performing the postures,
however there is much more than comes into play when attempting to focus on obtaining every
beneficial aspect of a yoga practice. When a yogi only focuses on one specific section of the
eight limb path, they can find themselves straying away from the objective, which is to assist

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the practitioner in using the breath and body to foster an awareness of ourselves as individualized
beings intimately connected to the unified whole of creation(Doran). In 200 AD, the
foundations of yoga practices were recorded in The Yoga Sutra of Patanjali, which was a text
with the purpose of describing the workings of the human mind and providing a structure to
follow in order to control restlessness and focus on inner peace. In this writing, Patanjali
discussed each limb as being equal to each other, with no clear hierarchical order and a clear
working and intertwining system of every limb working together equally to achieve connectivity
to peace (Doran). The first two of these eight limbs are the yamas and the niyamas which are
focused on ethical conditions, as the yamas are concerning universal morality and the niyamas
are related to personal observances. Essentially, these two limbs are teaching us how to interact
with other people (yama) and ourselves (niyama) and help structure ones overall attitude
towards these relationships (Doran). When examining the yamas, you can observe that they are
split into five wise characteristics (Doran), which tell us that our fundamental nature is
compassionate, generous, honest and peaceful (Doran). Ahimsa is the first of these, as it deals
with compassion for everything and everyone, rather than an absence of violence, ahimsa asks
for an overall kindness and consideration towards others as in every situation. Secondly is satya,
which is an observance and commitment to truth; this asks that we should always speak the truth,
however should be observant of when the truth is acceptable to speak of and should realize that
when it is not acceptable we should remain silent. Additionally we are asked to observe asteya,
which is the practice of non-stealing, not specifically regarding material objects however, but
widely pertaining to anything that has not been given freely to the practitioner. The fourth
observance is that of sense control, called Brahmacharya, relating mostly to an air of abstinence
especially in a sexual relationship, but not in a form to refrain from sexual activity, instead in a

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goal to establish a spiritual relationship above all else and to focus any sexual energy towards
that spiritual connection. Finally one is asked to observe aparigraha, which is essentially a
practice of minimalicity because of the goal to take only what is necessary and not bow to greedy
tendencies, again not relating to specifically to objects but also to emotional and spiritual wealth
(Doran). After mastering and practicing these elements of the yama, a practitioner can focus on
niyama, which is also split into five subsections. Primarily we are exposed to sauca, which is
purity both in the outer and inner sense; outer being physical cleanliness concerning dirt and
bathing, inner being cleanliness of the soul and the organs concerning maintaining health and
mental health involving purifying negative emotions such as hatred, lust, and greed. After this
comes santosa which is the simple task of being content with all youve been given and have
obtained, be in physical or emotional, we should just accept what happens (Doran). Next is
tapas, which concerns the discipline in which we should manifest to control our emotions and
urges without letting them show internally as instead use the energy that would be put towards
those emotions and focus on our ultimate goal of creating union with the divine (Doran).
Svadhyaya is the observance of self examination, which is the goal to inspect yourself and
become aware of all efforts, flaws, and limitations; the ultimate reasoning behind this is to teach
us to become centered and more focused on ourselves and our inner workings. Finally we are
given isvarapranidhana, or the celebration of the spiritual (Doran), in this we are asked to
observe and respect Gods will as we focus on an ultimate spiritual relationship with the Divine.
These two elements are only the mental and relationship driven of the eight limbs, but are also
important to respect while practicing all other aspects of yoga.
The final six limbs of the eight limb path are more based on control, emotion, and
spirituality. The third limb, first after the relationship driven ones, is the asanas. This is what

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most people suppose is the core of yoga practices, as it is the singular one that can be seen by the
human eye and can be observed by those who do not know what yoga entails. Asanas are simply
the body postures performed in addition to all of the other elements, This one aspect is that
which does contain the most physical health benefits as it is essentially an exercise focused on
flexibility, balance, and strength. The word asana directly means staying or abiding in
Sanskrit, because as you stay in these postures you focus yourself on your emotional and
physical needs while strengthening yourself through the literal process of staying in the poses.
The author of The Yoga Sutra has said, the asana and the pranayama practices will bring about
the desired state of health; the control of breath and bodily posture will harmonize the flow of
energy in the organism, thus creating a fertile field for the evolution of the spirit (Doran).
Another limb is that of pranayama, which involves the control and measurement of the breath.
This practice controls the energy within a being and helps with the overall health and evolution
with that being. When the in-flowing breath is neutralized or joined with the out-flowing breath,
then perfect relaxation and balance of body activities are realized (Doran); controlling your
breathing and focusing on the direction of your breath helps you relax your entire demeanor as it
gives you something to focus all of your attention on. The chakra system also comes into effect
when discussing this limb. Chakras are wheels and circulation of energy through the body which
all connect at specific points throughout the physical body. When practicing pranayama one
should be focusing all of their breaths through the chakra system and towards the crown chakra,
based at the top of ones head. Doing this helps you focus on the flow and stimulation of vital
organs and systems within your body. When performing asana a practitioner should also be
performing pranayama, as many asana have specific breathing techniques and specialized areas
to designate the breath towards. Asana and pranayama are the two most known limbs, but there

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are others which are just as important to take into account when practicing. Pratyahara is the
control of ones senses; essentially the withdraw of the senses from attachment to external
objects(Doran). Dharana is the ability to hold ones concentration and focus on one specific
thing and towards one goal or ideal, one does this by focusing their mind on a set entity. Dhyana
is the worship or devotion towards a higher power, during which the consciousness is further
unified by combining clear insights into distinctions between objects and between the subtle
layers of perception. We learn to differentiate between the mind of the perceiver, the means of
perceptions, and the objects perceives, between words, their meaning, and ideas, and between all
levels of evolution of nature(Doran). Finally we are asked to observe samadhi, which is the
overall completion of all of the other paths brought to one primary union, that with the divine.
Each fold so far has bettered the practitioner and those around that person, this final observance
ends the separation caused by intellect and extreme thought. The final limb achieves everything
that is desired in yoga, consciousness and a feeling of peace, truth, and joy.
From weight loss to reduction of menopausal syndromes, yoga practices have numerous
physical benefits as well as many mental and emotional benefits. When performing yoga you
work your muscles and body just as you would in a workout, as different asana engage different
muscle groups. Additionally, different types of yoga may affect your physical well being in
specific ways. For example, in vinyasa yoga, you flow through positions and engage your
muscles to hold you through the continual movement while in restorative yoga you hold different
positions for prolonged amount of time, which causes you to hold yourself in positions that may
be uncomfortable or difficult. Additionally, this type of exercise can benefit the inner workings
of the body involving the endocrine, immune, nervous, limbic, and cardiovascular systems as
heart disease, Hepatitis, carpal tunnel, and the common cold are all ailments that have been

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improved or cured by yoga practices (Ryan). Yoga has started being used with medical and
psychiatric treatments as yoga can also combat a large range of mental issues. By practicing the
eight limbs and learning to focus your attention and breath on one specific goal or entity, you
have the ability to relieve stress or mental anxiety that may cause numerous health issues (Ryan).
Yoga is a dynamic which provides a grounding system to help the practitioner stay
centered, balanced, and connected to life, compassion and community for others. Honoring
yourself frees you to give to others, which in turn, leads to personal joy, enthusiasm, and
harmony. Its common for a person to experience stress and anxiety on a daily basis as life and
the everyday rush can contribute to mental illness. According to many studies, yoga is known to
have immediate psychological effects by decreasing anxiety along with increasing feelings of
emotional, social, and spiritual well being (Diamond). When you focus yourself on a task or a
goal, as you do in yoga, you dont allow yourself to think about anything else that may be going
on. Its a common therapeutic practice for therapists to recommend to their patients experiencing
anxiety many breathing exercises that may involve physical movements. Yoga is just like these
prescribed exercises as it intertwines breathing and physical movement assisting with breathing.
Yoga proves to be more effective at improving mental health than relaxation techniques at
reducing anxiety, stress, and increasing physical and mental health (Diamond). Additionally,
yoga helps alleviates stress as the practice is known to engage the limbic system which is directly
related to the relaxation and pleasure centres in the brain. This is important as stress is related to
75-90% of all primary care service visits and is directly associated with numerous causes of
death, including heart disease, cancer, lung disease, and suicide (Diamond). Much of this stress
can be related to someones lifestyle choices, however can easily be combated by yoga and the
practices associated with it including breathing and focus. When someone is too stressed and

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isnt able to focus or breathe, their flight or fight response kicks in causing emotional havoc.
When you relate deep breathing with restorative asana, your nervous system calms itself down
and relieves itself of that stress and overworking in your brain (Lasater). Not only does this
combat mental issues, it also can lead to an overall greater quality of life and general happiness
while participants have a higher life satisfaction, lower aggressive tendencies and less harsh
emotions. Restorative yoga is the type of yoga which assists with this the most as it helps with
deep relaxation while the practitioner surrenders completely to movement allowing their body
and mind to open and soften (Lasater). This type of yoga has a positive effect on the sympathetic
nervous system, which increases emotional, social, and spiritual well being (Diamond). Overall,
yoga improves mental well being and helps control mental issues and illnesses.
Physically, yoga also has numerous benefits pertaining to ones general health. As said
before, yoga is a form of exercise, so everything you do during a yoga practice has the same
health benefits as going on a run or going to the gym would. For example, after exercise NK
cells are increased, which gives the body an immune boost and increase the ability of the white
blood cells, this also happens after practicing yoga (Diamond). What makes it different however
is that while this is occurring due to simple exercise, the mental benefits of yoga are also taking
effect. Additionally, doing yoga has normal health benefits and some others which especially
pertain to the type of movements incorporated. Rather than going to the gym and lifting weights,
doing yoga is more kind to your body as you flow through the movements, and even when you're
not flowing youre focusing on gradual strength and endurance rather than how many repetitions
you can get in or how far you can run on the treadmill. Yoga also benefits many bodily systems,
including having an anti inflammatory effect on the endocrine system, a positive effect on the
immune system by increasing the bodily levels of immunoglobulin, and a convinced effect on the

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sympathetic nervous system. (Diamond). These benefits are not the only physical ones which
come from yoga practice, however they are the most prevalent.
Not only is yoga an advantage towards every yogis health, but it is also especially
beneficial to select groups of people. For children who practice yoga, there may be an observable
change in their attitude, mood, and reactions to catalysts. They were reportedly calmer, and with
notably less anger issues and panic attacks, coupled with an enhanced imagination, concentration
and cognitive performance. Additionally, these children who performed in yoga also experienced
less childhood panic attacks, a reduction in obesity during childhood and later in life, and a
decrease in attention deficit hyperactivity disorder behavior (Diamond). Menopausal women also
experienced advantages from partaking in yoga practices, as they saw a considerable reduction in
symptoms. There was a 30 percent reduction in hot flashes, improved sleep, better memory and a
reduction in stress reported from those women who were going through menopause while
attending yoga (Diamond). Yoga can also be used to treat trauma patients. A study conducted by
the US National Institute of Health in 2011 showed that Trauma-sensitive yoga was more
beneficial than dialectical behaviour therapy in reducing PTSD symptomatology (Ryan). The
reasoning behind this phenomenon can be that through yogas specified postures and constructed
breathing, it allows a person to divert their attention away from what's upsetting them and allows
them to focus on something more neutral. Changing breathing patterns alters interoceptive
messages which can influence neuro-anatomic areas of the brain which involve trauma
processing, emotional regulation, and recovery. It also alleviates the symptoms of anxiety,
insomnia, intrusive memories, overreactions, body perceptions, disconnectedness, and loss of
meaning. Yoga can also be used for weight loss. When practicing yoga, one improves their
metabolic rate which can also increase lean muscle mass; this can help combat obesity and

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mental illness associated with obesity (Diamond). Not only does this practice burn calories as
with any form of exercise, it also reduces ones cortisol ( a stress hormone) levels. Cortisol is
associated with binge eating as well as high levels of this hormone helping turn calories into fat.
Also, yoga practices help teach mindfulness, which essentially trains you to be more observant of
what you're doing to and putting in your body; training your sensory organs and nervous system
to be more aware. Due to this you are more aware of how you feel and the effect that the food
has on your body rather than if you hadnt been working towards mindfulness. Another weight
loss agent associated with yoga is that of discipline, which is a huge concept attending with yoga.
In a class, you are strongly encouraged to push yourself in every way possible, mentally and
physically; even if you want to come out of a difficult pose you are pushed not to (Dowdle).
Yoga can be used to treat these specific groups of people and many more as it has the ability to
combat a large number of health concerns and issues either mental or physical.
So how can we fix the issue of Americas diminishing health? Its simple, attending a
yoga class each day or each week can help improve ones health drastically. When someone is
stressed out, anxious, or even just worn out from the day, a restorative yoga practice can make all
the difference in the world. It may not be the most conventional method for health, or may not be
the most easily accessible, but it is by far the most natural and easily achieved. The practice of
yoga goes much deeper than that of what you might observe by watching a class, as it helps the
yogi in all aspects of life, even those which might seem too intense to combat without assistance.
Through learning about yourself and how to treat yourself, you gain the ability to take your
health and your issues into your own hands. Now instead of grabbing a chicken sandwich for
dinner, you may decide to go home and make a salad. Instead of stressing out over little things,
you may learn to observe that some things should be let go of. Instead of going to a doctor to

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prescribe medicine for any ailments, you may take a more natural approach. Yoga is only the
beginning to learning what all you can do for your health.

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Works Cited
Burgin, Timothy. "History of Yoga." Yoga Basics. N.p., 26 Nov. 2007. Web.
02 Nov. 2015.
Diamond, Lisa. The Benefits of Yoga in Improving Health. Primary Health Care 22.2
(2012): 16-19 4p. CINAHL with Full Text. Web. 8 Oct, 2015
Doran, William J.D. "The Eight Limbs of Yoga, A Basic Overview." The Eight Limbs of
Yoga, A Basic Overview. Expressions of Spirit, n.d. Web. 02 Nov. 2015.
Dowdle, Hillary. The Magic of Yoga. Natural Health (2014): 68. Points of View
Reference Center. Web. 6 Oct, 2015.
Isaacs, Nora, and Daivid Martinez. The Power of Yoga. Natural Health 35.7 (2004):
70. Points of View Reference Center. Web. 8 Oct, 2015.
Lasater, Judith Hanson. Time Out, Yoga Style. Natural Health 34.11 (2004): 80.
Points of View Reference Center. Web. 8 Oct, 2015
Ryan, Jane. Yoga for the Mind. Therapy Today 23.8 (2012):14-17 4p. CINAHL with
Full Text. Web. 8 Oct, 2015.
.

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