Yoga has been a popular practice in India since ancient times, as an integral part of its tradition and culture and over the course of time it reached various parts of the globe. ‘Yoga’ is a Sanskrit word derived from’ Yuj ‘which means union. As a practice intended for physical and mental well-being of all, yoga was proposed as a means for merging or union of human soul with super soul. In the concept of practice of yoga there is merging of physical body with controlled and calm mind, providing complete relaxation and revival at the end.
Since Vedic period, the science of yoga is practiced as a technique for boosting efficiency and well-being of people and was intricately connected with spirituality at that time. ‘The yoga sutra’ of Patanjali is a collection of Sanskrit sutras on the theory and practice of yoga with 196 sutras or aphorisms compiled by sage Patanjali of India.
According to Patanjali, Ashtangayoga or eight stages of yoga practice helps in purification of mind and body. They are Yama, Niyam, Asana, Pranayama, Pratyahara, Dharana,Dhyana and Samadhi.

• Yama
It means restraint or abstinence from particular actions. It comprises 5 principles of morality Nonviolence, truthfulness, non-stealing, celibacy and non-acquisitiveness.
• Niyam [purification]
  Contentment, self-study, surrender to god in devotion of all actions are the essence of Niyam. The principles of Niyam state that observance of all these may eventually help in physical and mental well-being.
• Asana or Postures
  It is one of the principal constituents or pillars of yoga. According to yoga sutra, asanas provide physical equilibrium followed by mental wellbeing. It aids in the purification of the circulatory system and enhances health. Regular practice of asanas makes one ready to practice yoga entirely.
• Pranayama
  In the practice of yoga, pranayama has a great role. Pranayama brings about harmonious flow of vital energy within the body and hence homeostasis of the body and mind. It is regarded as a powerful and very effective technique in yoga and there are different types of pranayama in the practice of yoga.
• Pratyahara
  Pratyahara means discipline of senses. It incorporates the principle of reducing excessive desires and cravings for worldly matters as perceived by our senses. It is a yogic practice to bring mind under control through the observance of discipline of senses.
• Dharana [concentration]
  This practice of yoga is focusing on concentration of mind on particular place or thing. It is a method to quieten the mind and eventually enhance the mental capacity of the person practicing it.
• Dhyana [meditation]
  This practice of yoga is focusing of mind on a particular object and sustaining in that mode for a particular time without any influx of thoughts into it.In dhyana or meditation focusing of mind helps to create a vacuum of thoughts related to external matters.
• Samadhi [self-realization]
  Samadhi is the acme or peak of dhyana. In this state mind is completely immersed or absorbed in an object of focus without any distractions. All these 8 stages of yogic practice help to enhance morality, soundness of mind and behavior, focus and concentration to a great extent. Regular practice of yoga brings about physical and mental equilibrium
Yoga advises to take yoga diet as improper diet is an obstacle to the practice of yoga .To achieve the full benefits of yoga one must take yogic diet. In the concept of yoga whatever we take inside is our diet. It includes the food, drinks, air and abstract things like our thoughts, emotions etc.

Sitting postures

• Padmasana
• Parvatasana
• Swastikasana
• Yogamudrasana
• Kukkutasana
• Siddhasana
• Simhasana
• Mandukasana
• Gomukhasana
• Padangusthasana
• Veerasana
• Pashchimottanasana
• Janushirasana
• Purnamalsyendrasana
• Vakrasana

Supine postures

• Shavasana
• Uttanapadasana
• Naukasana
• Pavanamuktasana
• Matysasana
• Suptabhadrasana
• Viparitakarani mudra
• Sarvangasana
• Halasana

Hand postures

• Mayurasana
• Vrishchikasana
• Bakasana
• Tolasana

Abdominal postures

• Ardha shalabhasana
• Purna shalabhasana
• Dhanurasana
• Bhujangasana
• Makarasana

Head postures

• Sheershasana
• Urdhva padmasana

Standing postures

• Garudasana
• Urdhva padmasana
• Santulanasana
• Natarajasana
• Tarasana
• Trikonasana
• Padahastasana
• Chakrasana
Other important yoga poses are suryanamaskara and pranayama.

The practice of yoga is a dedicated task for achieving healthy disease free body, sharp intellect and serene mind.
The health of population, that is, public health starts from individual health. Yoga is an important way for achieving individual as well as population health as constant and regular yoga practice enhance immunity .Yoga is a solution for many chronic diseases as an adjuvant therapy as well as an independent method of therapy based on nature and complexity of diseases.
Since ancient times yoga has been practiced by sages for long and healthy life. In modern era clinical yoga is used for curing many diseases across the globe. For the practice of yoga guidance and training from yoga therapist or expert is mandatory.
Yoga treatment has implications in asthma, bronchitis, diabetes, menstrual irregularities, uterine and ovarian diseases, life style diseases and many orthopedic and rheumatic problems. Clinical yoga has to be practiced only under the direction and guidance of yoga physician or therapist taking into account the diseases and their complications.
Simple yoga techniques can be followed by all who are apparently healthy and fit, but after being trained by a yoga expert.
Include yoga as a part of your routine to enjoy the bliss of healthy, disease free life with peace and serenity.

Fitness is defined as the quality or state of being fit and healthy. Physical fitness is a state of health and well-being and, more precisely, the ability to perform some occupations, sports related and daily activities. Physical fitness is generally achieved through balanced nutrition, moderate to vigorous physical exercise and adequate rest.
Different methods are there for fitness training. Each method has its own merits and demerits. Choosing a fitness exercise regimen is determined by the purpose of exercise. Some are strength trainings, while some types of fitness exercises are for the health of heart and lungs, general health and mental well-being. Certain exercises are focused on certain parts of the body. Exercises can be classified into 4 categories-endurance or aerobic exercises, strength trainings, flexibility exercises, balance exercises.

Endurance or Aerobic exercise

Aerobic exercise, which improves cardiorespiratory fitness and increase stamina, involves movements that increase the heart rate to improve and the body's oxygen consumption also. Endurance exercises will make everyday activities easier over the course of time. This form of exercise is an important part of all trainings; the following are a few types of aerobic exercises:

• Jogging
• Walking
• Treadmill training
• Swimming
• Cycling
• dancing

Anaerobic exercise or strength trainings

Anaerobic exercise features high-intensity movements performed in a short period of time. It helps in muscle building.
It is a fast, high-intensity exercise that does not require the body to utilize oxygen to produce energy.
It helps to promote strength, endurance, speed, and power; and is used by bodybuilders to build workout intensity. Anaerobic exercises are thought to increase the metabolic rate, thereby allowing one to burn additional calories as the body recovers from exercise due to an increase in body temperature and excess post-exercise oxygen consumption (EPOC).

A few examples of anaerobic exercises include:
• Weight training
• Sprinting
• Isometric exercises

Flexibility exercise

Flexibility exercises are muscle stretching exercises. These stretching exercises help in improving your range of motion, posture, breathing capacity and circulation.
It aids in stress reduction also. Examples of flexibility exercises are shoulder and arm stretches, calf stretches and yoga poses.

Balancing exercises

Being physically active improves brain function and mood. It helps to manage your weight and prevent many types of non- communicable diseases and infections. Regular exercise strengthens your bones and muscles and it enhances the ability of your body to do daily activities.
Physical fitness helps to reduce high blood pressure, bad cholesterol, type 2 diabetes and some cancers of reproductive organs, kidneys, stomach and lungs.
It may reduce your body pains, mood swings and boost your immunity and increase longevity.