YOGA: ITS HISTORY AND EMERGENCE THROUGH TIME

The history of yoga dates back more than 5000 years ago under the

rich ancient culture of India. Until recently, Western scholars thought that

classic practice of yoga originated much later around 500 B.C. In early

1920’s however, archaeologists found out a so-called Indus valley civilization

that occurred one point in time. This civilization potentially accounted for the

authentic origin of yoga because of the discovery of engraved yogi-like

figures on stones.1

The history of yoga can be conveniently summarized in four categories

namely Vedic, pre-classical, classical and post-classical yoga. Vedic yoga is

the most ancient intimate connection with the spiritual life of early Indians.

As a means of joining the material and spiritual worlds, the whole theme of

this phase revolved around the idea of sacrifice. Focus of the mind over a

prolonged period of time is what people had to do in order to attain a

successful sacrificial process. Thus this inner focusing with which that they

were able to transcend the limitations of the normal state of mind is the core

of yoga. Pre -classical yoga on the other hand originated itself from the

Upanishads, a group of texts in early India which solely focused on the

teachings of the ultimate unity of things. Philosophical dualism, a being

having a body and spirit that is, is the edge of classical yoga. This is based

on the Sanskrit text of aphoristic statements of Patanjali, who oftentimes is

wrongly referred to as the father of yoga. Patanjali’s concept revolved

around the goal of achieving the absolute purity of spirit by separating it

from the body matter. Lastly, the post-classical yoga is characterized by the

complexity of beliefs that arose from the integration of the categories of

yoga mentioned previously. In modern times, it is centered on the hidden

potentials of the body to merge with the formless spirit. Concurrently all of

these attributes lead to the advanced yogic techniques that promote an

energized physical body to the point of changing its biochemistry towards

immortality.

These historical preoccupations evolved and gave birth to what we

now call Hatha yoga which is the most commonly practiced today throughout

the world.2

The post-classical modern yoga developed through the course of time

resulting to the establishment of different types of yoga such as Hatha yoga

which is what other people normally associate with the practice of yoga in

general; Jnana yoga which paths towards wisdom and is considered the most

difficult path; Bhakti yoga which concentrates on one’s concept of God

through extreme devotion, and Karma yoga which incorporates all kinds of

movement and work in accordance to a personal concept of God. 3

HATHA YOGA: A CLOSER GLIMPSE

Hatha yoga is the system where all other systems are based. It is

defined as the yoga of physical health and balance ensuing to the very goal

of all forms: unity of the mind and body. It is the most practiced form in the

West and is done mainly for enhancing physical health and endurance. A
tree of several branches, Hatha yoga is further subdivided into types of

which approaches come in variations.

Ashtanga yoga is the practice designed to strengthen and align the

muscular and skeletal systems. It also involves the balancing of the energy

flow within the body. This most intensive Hatha yoga consists of 240 poses

in six consecutive series. The technique is created by K. Pattabhi Jois.

Iyengar yoga is developed by B. K. S. Iyengar and focuses on the

precision in performance which goes along with concentration on

improvement of injuries and structural imbalances. Due to this, the

technique tends to be on a slower phase than other schools of yoga. And

though breathing exercises are done, there is not much emphasis when it

comes to that matter. Iyengar yoga is also characterized by the use of props

such as wooden blocks and blankets as a guide for proper alignment and

postures.

Viniyoga is based on the “sequential process” or vinyasa-karma. In

particular it takes in account the body type, emotional needs and interest of

a student. The poses are synchronized in harmony with the breath resulting

to a gentle yet transformative and empowering practice. 4

Bikram yoga is done in a hot room, usually 38 degrees or higher to

replicate the temperature of the place of origin of yoga in India. This very

intense and physical style consists of 26 postures that are performed in an

orderly manner. They claim that it removes the symptoms of diseases and

chronic pain in the body. Bikram yoga involves the stretching of muscles,
ligaments and tendons and is highly recommended for yoga veterans and

extremely fit individuals. 5

Generally speaking, Hatha yoga has primarily three components:

posture (asanas), breathing (pramayana) and meditation. Posture is believed

to improve awareness, focus, flexibility and strength while breathing and

meditation clears and calms the body and mind. This is what they claim to be

the uniqueness of yoga among all other forms of exercises such as cardio

and stretching. All in all it can lead not just to a healthy and fit body but most

importantly it impacts the body-mind-spirit of oneself which in turn could

give substantial improvements in a person’s quality of life. 6

ALL ABOUT STRESS

Stress which is usually thought to come from having a life full of

hassles, deadlines and frustrations in an ever-changing demanding world of

human, have become a way of life. Stress is typically defined as the normal

physical response of the body from personal worries that disturbs the

balance of our nervous system in some way. It is claimed that stress in

moderation is a good thing as it encourages us to get tasks done or meet

deadlines for instance. But long-term stress can lead to having higher risk of

serious conditions such as depression and heart disease. 7

Stress comes in different sorts depending on the person i.e. how his

perception on certain situations and physical health are two major factors.

Overeating, smoking and drinking could also lead to being under stress.
 The process of how one’s body response with stress is called allostasis.

Stress on a major note, would also have different forms namely acute or

short-term stress and chronic or long-term stress.

Acute stress is associated with the so-called “fight or flight” stress

response which the body produces due to sudden threat. After which, the

body releases certain stress hormones such as cortisol and adrenalin in the

bloodstream resulting to an intensified concentration, ability to react and

strength. 8

The most common symptoms of this form of stress in particular include

emotional distress (anger, anxiety, and depression), muscular problems

(back and neck pain, tension, headache), digestion problems (acid stomach,

diarrhea, and constipation) and transient over arousal (sweating,

palpitations, and high blood pressure). 9

Although it sounds alarming, this form of stress is of the more

manageable and treatable kind yet if neglected could lead to more serious

problems and can alter one’s quality of life.

Chronic stress is yet another form which results in the body production

of stress hormones in excess and could therefore cause more disrupting

changes in the body. The same symptoms previously mentioned apply to

this.

HATHA YOGA AND STRESS-REDUCTION

 A recent article (2010) on the potential benefits of Hatha yoga for

stress reduction is published aiming to address the mechanisms involved by

comparing the inflammatory and endocrine responses of novice and expert

yoga practitioners before, during and after a restorative session of Hatha

yoga and along with two other control conditions. This study underwent the

method of drawn in 50 women participants of ages ranging from 30-65 years

and subjecting them to certain conditions (yoga, passive-video control and

movement control). As a result, the Hatha yoga session participants boosted

positive effects compared to the control group. This study revolved around

the study of proinflammatory cytokines such as inteleukin (IL-6) and C-

reactive protein (CRP) which are known as some reliable predictors of all-

cause mortality in older groups of adults. The article concluded that

inflammatory responses influence the gravity of burden caused by a certain

stressor on an individual. Thus if yoga were able to limit the changes these

stressors cause, then regular practice through time should have substantial

health benefits.10

A 2005 article tackles the similar prospects on the potentials of Hatha

yoga, this time more specifically Iyengar yoga, from the study of 24 women

who perceived themselves as emotionally distressed. The group sample was

subject to either one of the two sub sequential sessions of Iyengar yoga for 3

months. The outcomes were assesd through the use of scales such as Cohen

Perceived Stress Scale, State-Trait Anxiety Inventory and Profile of Mood

States. Salivary cortisol levels were also measure before and after each yoga
classes. It concluded that women suffering from mental distress who

participated in the 3-month long Iyengar yoga session manifested significant

improvements on the measures of stress and psychological outcomes.11

An article from the University of South Australia and University of

Adelaide was published in 2007 whose objective revolved around the

comparison of yoga and relaxation and determined if either of the two

reduces stress, anxiety, blood pressure and if it improves the overall quality

of life. Researchers implemented a randomized comparative trial to 131

South Australian subjects with mild to moderate levels of stress. After the ten

week intervention, it appeared that yoga provides comparable improvement

of health status to relaxation.12

Another journal article in 2005 reviewed the research evidences of the

effectiveness of yoga in treating depression. In this article they were able to

collect five various randomized controlled trials wherein the severity of the

condition is from mild to severe. Overall, it leads the researchers to yoga

having potential beneficial effects on depressive disorders.13

References:
1
History of yoga – just exercise?. (n.d.). Retrieved February 10, 2011, from

All About Spirituality website, http://www.allaboutspirituality.org/history-of-

yoga.htm
2
Feuerstein, G. (n.d.). A short history of yoga. Retrieved February 10, 2011,

from http://www.finden.gr/asp/A%20Short%20History%20of%20Yoga.pdf
3
General yoga information. (n.d.). Retrieved February 12, 2011, from

American Yoga Association website,

http://www.americanyogaassociation.org/general.html
4
Twardowsy, T. (n.d.). Types of hatha yoga. Retrieved February 15, 2011,

from Energy in Motion website

http://www.einmotion.com/pdf_files/types_of_yoga_eim.pdf
5
Styles/Types of yoga. (n.d.). Retrieved February 15, 2011, from

http://yoga.org.nz/what- is-yoga/yoga_styles.htm
6
Pearson, N. (2007). Yoga for depression. Retrieved February 15, 2011 from

http://www.lifeisnow.ca/wp-content/uploads/file/Yoga-Depression-Lit-

review.pdf
7
Understanding stress. (n.d.). Retrieved February 15, 2011 from

http://www.helpguide.org/mental/stress_signs.htm
8
Stress and your health. (n.d.). Retrieved February 16, 2011 from

http://www.hormone.org/Resources/Other/loader.cfm?

csModule=security/getfile &pageid=1119
9
Stress: the different kinds of stress. (n.d.). Retrieved February 16, 2011

from http://www.apa.org/helpcenter/stress-kinds.aspx
10
Janice, K. et. al. (2010). Stress, inflammation and yoga practice. E-journal

of The American Psychosomatic Society. Retrieved from

http://www.yoga4vets.com/docs/stress_inflammation_and_yoga_practice.pdf
11
Michalsen, A. et. al. (2005). Rapid stress reduction and anxiolysis among

distressed women as a consequence of a three-month intensive yoga

program. E-journal of Med Dci Monit, 11(12). Retrived from

http://www.yogavidya.de/fileadmin/yv/Yogatherapie/Artikel/StressreduktionY

og a.pdf
12
Smith, C. et. al. (2007). A randomized comparative trial of yoga and

relaxation to stress and anxiety. Journal of Complementary Therapies in

Medicine, 15, 77-83. Retrieved from http://www.sciencedirect.com

13
Pilkington, K. et. al. (2005). Yoga for depression: The research evidence.

Journal of Affective Disorders, 89, 13-24. Retrieved from

http://www.sciencedirect.com