Yoga, as we know, has ancient roots, and while many revered gurus have contributed to its evolution, it is Patanjali who is most often credited with systematising it. Despite its ancient origins, yoga remains profoundly relevant — perhaps even more so — in today’s fast-paced, high-pressure world where many are seeking balance, calm, and a deeper connection with themselves.
Swami Sivananda outlined five essential principles of Yoga, which continue to hold immense value in contemporary life:
1. Proper Exercise — Asana practice.
2. Proper Breathing — Pranayama.
3. Proper Relaxation — Savasana.
4. Proper Diet — A balanced, vegetarian diet.
5. Positive Thinking and Meditation.
These five pillars form the foundation of traditional yoga and offer a holistic approach to wellness — physical, mental, and emotional.
Yoga is for everyone who breathes — and therefore, for everyone alive. Regardless of one’s fitness level, age, or health conditions, yoga can be adapted to suit individual needs. For instance, a Hatha Yoga routine benefits the entire body: engaging over 640 muscles, 206 bones, and joints, the spine, and vital organs including the lungs, heart, and skin.
With proper breathing techniques and adherence to the five yogic principles, the practice paves the way for a healthier, more balanced mind and body.
For those who may find certain postures challenging, alternatives like Sukshma Vyayam (subtle exercises) can be practised. These movements target every synovial joint and the surrounding muscles, and can be performed while seated, lying down, or standing.
Other adaptive practices include Chair Yoga, which involves modified postures done while seated and Yoga for the Golden Years, which focuses on breathwork and maintaining mobility in ageing bodies.
Modern scientific studies increasingly validate the therapeutic benefits of yoga. Research supports its effectiveness in managing conditions such as alcoholism, anxiety, asthma, carpal tunnel syndrome, chronic obstructive pulmonary disease (COPD), heart disease, depression, diabetes, hypertension, insomnia, irritable bowel syndrome (IBS), and menopausal symptoms, among others. Yoga’s relevance in addressing modern health challenges is clear and well-established.
Here’s what regular practitioners have to say: Aniha Modi, 31, entrepreneur, shares: “As a student of yoga, I’ve discovered that beginning my day with a consistent practice leaves me feeling calm, centred, and relaxed. One of my favourite parts is the 15 minutes of pranayama. Unlike traditional meditation, which I’ve often found challenging on my own, pranayama is guided breathwork that gently leads me into a state of stillness. It quietens my mind and sets a peaceful tone for the day. The benefits have been truly transformative — especially a complete relief from anxiety and a natural ability to wake up early, refreshed and energised. Yoga has become more than just a practice; it’s a grounding ritual that supports my mental and physical well-being.”
Yoga encourages us to work with our bodies according to their unique needs — stretching where required, strengthening the lungs through breathwork, and enhancing mobility and flexibility. One of its most special aspects is the inclusion of regular intervals of deep relaxation, which prevent the build-up of lactic acid and muscle fatigue.
Rhythmic, guided breathing calms the lungs and the heart, while focused stretching revitalises neglected parts of the anatomy. Practising with a smile uplifts the spirit, and mindful breathing soothes the mind like nothing else.
Even a simple session of guided relaxation, pranayama, or yoga nidra fosters self-love and profound inner calm. As we approach a decade since the first International Day of
Yoga was observed, awareness and global interest in this ancient science have only grown. Adopting yoga as a way of life — not just on one day but every day — can bring immense benefits. There is ample evidence to show that this practice has transformed lives across the world — and continues to do so for millions.
(The writer is a certified Sivananda Yoga teacher with over 30 years of practice. Views are personal)