The eight-limbed path, breath, bandhas, drishtis, chakras, and the history of yoga — the foundation that enriches every asana practice.
A History of Yoga
Yoga's roots stretch back over 3,500 years to the Harrapan culture, where it began as a meditative practice. The word "yoga" was first mentioned in the Rig Veda, the oldest of the Vedas, referring to the concept of discipline. Around 800 BCE, the Upanishads prescribed achieving enlightenment by studying under a teacher and dedicating one's life to practice. They outlined two paths: Karma Yoga (selfless service) and Jnana Yoga (intense spiritual study). The Maitrayaniya Upanishad later prescribed a six-step process: pranayama (breath control), pratyahara (sense withdrawal), dhyana (meditation), dharana (concentration), tarka (self-reflection), and samadhi (absolute absorption). Around 400 CE, Patanjali compiled The Yoga Sutras, introducing the eight-fold path (Ashtanga) that remains the foundation of classical yoga. Tantra Yoga emerged in the 4th century, celebrating the physical body as a vehicle to enlightenment. Hatha Yoga followed in the 10th century, combining bodily postures (asana) with pranayama for self-realization. In the 20th century, T. Krishnamacharya became the father of the yoga practice familiar to Westerners today. His three most prominent students — Pattabhi Jois (Ashtanga yoga), B.K.S. Iyengar (alignment-focused yoga), and Indra Devi (the first famous yogini) — shaped modern yoga. The 21st century presents endless varieties of yoga styles; the key is to find what gives you the best results for both physical and spiritual goals.
The Eight Limbs of Yoga (Ashtanga)
Ujjayi Breath — "Victorious breath"
Ujjayi pranayama is one of the most commonly used breathing techniques in yoga practice. It creates an 'ocean sound' in the back of the throat by gently squeezing the glottis, producing a breathy, whispery sound — often compared to ocean waves.
How to Practice
Using Breath to Facilitate Poses
The Bandhas — Body Locks
Mula Bandha — Root Lock
Engage the perineum muscle between the genitals and anus. You feel a slight pull on the inside of the thighs, similar to stopping the flow of urine.
Uddiyana Bandha — Flying Up Lock
Place three fingers below the belly button and pull lower abdominal muscles slightly in and up. This tilts the pelvis forward, protecting the lower back and strengthening the lower abdominals.
Jalandhara Bandha — Chin Lock
Bring the chin toward the clavicle bone while keeping the spine upright and shoulder blades down. Rarely used, but found in Staff Pose (Dandasana).
Maha Bandha — The Great Lock
The combination of all three bandhas engaged simultaneously.
The Drishtis — Gazing Points
Meditation gazing points that aid alignment and strengthen focus on the present moment. Let your eyes follow the direction of the stretch.
Nasagrai
Nose
Bhrumadhye
Third eye (between the eyebrows)
Nabhi
Belly button
Hastagrai
Hands
Padayoragrai
Toes / feet
Parshva (right)
To the right
Parshva (left)
To the left
Angushtamadhye
Thumbs
Urdhva
Up to the sky
The Seven Chakras
Wheels of energy in the subtle body, activated by stretching open or applying pressure to the area where each chakra sits.
Root Chakra — Muladhara
Base of the spine
Foundation, survival, security. Activated by grounding poses like Mountain Pose.
Sacral Chakra — Svadhishtana
Below the navel
Emotion, creativity, sexuality. Activated by hip openers and pelvic poses.
Solar Plexus Chakra — Manipura
Navel
Personal power, will, self-esteem. Activated by core and twisting poses.
Heart Chakra — Anahata
Center of chest
Love, compassion, connection. Activated by backbends like Camel Pose.
Throat Chakra — Vishuddhi
Throat
Communication, expression. Activated by stretching or pressing the throat area.
Third Eye Chakra — Ajna
Between the eyebrows
Intuition, perception. Activated by gazing points and meditation.
Crown Chakra — Sahasrara
Top of the head
Universal connection, consciousness. Activated by headstands and meditation.
Sanskrit Glossary
adho mukha
having the face downward
agni
fire
ahimsa
nonviolence; loving kindness embracing all creation
ajna chakra
the sixth chakra, the third eye, between the eyebrows
anahata chakra
the fourth chakra, the heart chakra
ananta
infinite, without end
asana
a physical posture, the third limb of yoga
asteya
non-stealing, freedom from avarice
atman
individual soul, the true self
baddha
bound
baka
crane, heron, a wading bird
bandha
a bond, energetic lock, contraction
bhakti
devotion, worship, love
bharadvaja
a Vedic rishi and great warrior
bheka
a frog
bhuja
arm or shoulder
bhujanga
serpent, snake
brahmacharya
chastity, abstinence, self-restraint
brahman
the absolute, universal soul, the Supreme Being
chakra
wheel; psycho-energetic subtle centers along the spine
chandra
moon
chatur
four
chitta-vritti
fluctuations of the mind, mental chatter
danda
stick, staff (refers to the spine)
dhanu
bow
dharana
concentration, the sixth limb of Ashtanga yoga
dhyana
meditation, the seventh limb of Ashtanga yoga
drishti
focal point, yogic gazing place
eka pada
one leg, one-legged, one-footed
garuda
Hindu deity, half-man half-eagle, vehicle of Lord Vishnu
gomukha
cow face
hala
plow
hamsa
a swan; a metaphor for the soul
hanuman
monkey-god, hero of the Ramayana, egoless superhero
hasta
hand
hatha
force; sun (ha) and moon (tha) — balancing solar and lunar energy
ida
a nadi channel conveying lunar energy (left/feminine)
ishvara pranidhana
surrender to God
jalandhara bandha
chin lock, throat lock
janu
knee
karma yoga
yoga of action, selfless service
kona
angle
kundalini
coiled cosmic energy, dormant at the base of the spine
kurma
a tortoise
laghu
little, small, simple
lasya
beauty and grace; a dance by Goddess Parvati
makara
a mythological sea creature; a crocodile
manduka
frog
manipuraka
the third chakra, the navel chakra, fire energy center
mantra
a sacred sound or phrase with transformative effect
matsya
fish
mayura
peacock
moksha
liberation from bondage, final emancipation
mudra
a seal; a hand gesture directing life energy
mula bandha
root lock, rectal lock
muladhara chakra
the first chakra, the root chakra
namaskar
greeting, salutation with hands in prayer
nadi
river; channels through which energy flows in the subtle body
nataraj
name of Shiva as a cosmic dancer
nava
boat
nidra
deep, dreamless sleep
niralamba
self-supported, independent, without support
niyama
personal observances, the second limb of Ashtanga yoga
om
the original mantra symbolizing the ultimate reality
pada
foot or leg
padma
lotus
parigha
iron bar used for locking a gate
parivritta
revolved, turned around
parshva
the side, flank, lateral
paschima
the back of the whole body, western
patanjali
sage, author of the Yoga Sutras, founder of yoga
pingala
a nadi channel conveying solar energy (right/masculine)
prana
breath, life force, vital energy
pranayama
breath control, the fourth limb of Ashtanga yoga
pratyahara
sense withdrawal, the fifth limb of Ashtanga yoga
purva
eastern, the front of the body
raja
king, royal
raja yoga
royal yoga; the higher limbs of Ashtanga yoga
samadhi
total absorption, enlightenment, the eighth limb
santosha
contentment; one of the niyamas
sarpa
serpent, snake
satya
truth; one of the yamas
setu
a bridge, dam, dike
shalabha
grasshopper, locust
shava
corpse
shirsha
head
shiva
the Destroyer, a name of the Supreme Being
shvana
dog
siddha
accomplished, perfected being, a yoga master
simha
lion
sukha
ease, lightness, comfort, joy
supta
lying down, reclining, supine
surya
sun
sushumna
the main nadi channel inside the spinal column
svadhyaya
self-study; one of the niyamas
tapas
burning effort, self-discipline; one of the niyamas
tittibha
a small coastal bird; firefly; insect
trikona
three angle, triangle
uddiyana bandha
abdominal lock, flying-up lock
ujjayi
victorious breath, a pranayama producing throat sound
urdhva
upward, raised, inverted
ushtra
camel
utkata
fierce, powerful, squat
uttana
an intense stretch, upright
utthita
extended, risen, raised up
vajra
thunderbolt
vashistha
a celebrated sage, author of Yoga Vasistha
vayu
air, vital force, wind
vinyasa
a steady flow of connected yoga poses linked with breath
viparita
reversed, inverted, turned
vira
a hero, heroic
virabhadra
a legendary warrior created from Shiva's matted hair
vishnu
the Preserver God of the Hindu Trinity
vriksha
tree
yama
ethical codes for daily life, self-restraint
yoga
union, communion; to join or yoke, to concentrate attention
yogi
one who follows the path of yoga, a seeker of truth
Which limb or philosophical principle resonates most with your practice right now, and how will you bring it into daily life?