Exercise, Meditation, and Breathing as the Three Main Structures of Yoga

The term yoga means to join, which would mean the joining of the mind and body into one. Yoga is not only made up of exercises to make the body stronger and more flexible but also helps bring about changes in a person. It makes a person more active and lively. Moreover, it helps a person recover from certain sicknesses and lower stress levels.

Most people think that yoga’s main structure is exercise but what they don’t know is the fact that meditation and breathing are also important structures of yoga. Meditation and breathing are also a vital part of yoga, just like wearing warm leggings

Yoga is a kind of exercise; however, instead of exercises such as weight lifting and running, yoga helps strengthen the mind and body as a whole. As a form of exercise, yoga is influenced by the ancient practice of hatha yoga. These exercises are believed to have beneficial mental and physical effects on the human body. Yogasana is usually a combination of holding different postures and movements for beginners, therefore some exercises are used as a work out to prepare for yogasana in order to avoid sore muscles.

The link between yoga and breathing is quite vital. In a yoga class, people are taught to control their breathing and to connect with it on a different level. A yogi will measure the span of life with the number of breaths rather than the number of years. The rate at which a person breathes shows how long he or she will live. For instance, if a person breathes 15 times in a minute they will live up to 80 years but if they breathe 10 times they will live longer, say up to 100 years. Thus, the slower a person breathes, the longer they live.

Breathing consciously is seen as an essence of yoga as it helps the person connect to their inner soul. Breathing helps navigate the different levels of consciousness within a person’s body. The breath is known as prana and is required as it helps inhale oxygen into the body. This is an important part of yoga as yoga requires smooth, relaxed breathing as it helps the mind focus on positive thoughts.

Meditation is another way to get a person’s mind relaxed and focused. It also helps a person focus on positive energy. Even a few minutes of meditation can help a person feel more balanced and in control of themselves. Yoga and meditation are two interlinking structures. Yoga comes from meditational practices of Jain, Buddhists and Hindu practitioners. Yoga instructors teach different yoga postures to prepare a person’s body for meditation.

Meditation and yoga are both part of the “Eight Limbs of Patanjali’s Yoga Sutras,” thus they work in unison to bring the person to connect with their higher soul self. People who tend to combine yoga and meditation together, have often agreed that it is a good form of relieving stress and strengthening the mind and body.

Who is B.K.S Iyengar?

Best known for his namesake yoga, Iyengar Yoga, he was born on December 14, 1918, and began his journey in yoga as a teenager. He had contracted tuberculosis and wanted to improve his health. When he was 18, he began teaching yoga, and his style became popular in the 1960s as more students began to follow his method. 

He established a school in Pune, India, in 1975, which he named in memory of his wife, Ramamani Iyengar. This school became an established studio to welcome Westerners to the practice. His influence on yoga created a more modern practice, which is currently followed by many yoga practitioners around the world. 

The Iyengar Method

His method, which derives from a form of hatha yoga, and which focuses on mind and body connection, is a more methodical style and focuses greatly on proper alignment within the asanas. Each pose is held for a specific time to ensure better that you can master the pose with your mind and your body. 

The belief is that there is a correct way to do each pose and that the yogi will be able to attain the correct posture through consistent practice. His conviction was that once you achieve the balance of the body, the mind will soon follow. 

The Use Of Props

Another one of Iyengar’s great revolutions is allowing practitioners to use props in order to gain better alignment. These props included blankets, blocks, pillows, straps, and even chairs – and all of which are still frequently used today. Yogis should not feel intimidated for using props; despite the impression that they are just for beginners, they are, in fact, there to make sure that you have the correct posture within your asana. 

Lack Of Flow

A variety of yoga classes require a fluid movement from one pose to another, but with Iyengar’s method, this is not the case. The poses are held for extensive amounts of time, and as a result, it becomes less about cardio and more about building strength, flexibility, endurance, and proper structure within the pose. It offers a great place for those who are new to the practice of yoga, as it focuses greatly on perfecting the asanas. 

Iyengar’s Books

This famous yogi has written many texts on the practice of yoga, including poses, breathing techniques, and the mental and spiritual facets of yoga. His writing is well-respected within the world of yoga, and among his more popular books are Light on Yoga, Light on Pranayama, and Light on the Yoga Sutras of Patanjali

Knowing what yoga style is right for you is not always a simple decision. It requires a willingness to try a variety of classes and to have an open heart and mind. If you find that you are particular with your poses and worry that you are not doing it right, this may be a method you would like to try. Regardless of whether or not you actively choose to go to an actual Iyengar yoga class, chances are you have already experienced his style of yoga due to the great influence of this masterful yogi. 

Understanding the second limb of yoga – the Niyamas

It is important to remember that before the body is ready for meditation, asana, or Pranayama, it must first be observing the Yamas and Niyamas. Without this, the mind is too polluted and unable to focus or stay quiet. Yoga is a preparation for meditation. That is why we start by purifying the mind and soul. The Niyamas are the second limb of yoga and can be referred to as duties or guideposts that one should adhere to. 




  • Saucha

Saucha means purity. It refers to cleanliness, tidiness, and other practices. The home should be neat, dishes should be washed, and the body should be kept clean. The external environment can affect the internal experience. It is best to keep an environment minimal and straightforward to foster peace in mind. 


  • Santosha

This duty refers to contentment. We can think of this as being grateful for and accepting what is with comfort and ease. It is similar to not desiring things that do not belong to you. It is believed that the path to happiness is accepting things as they come without looking for happiness through attaining new things or changing what you already have. 


  • Tapas

Tapas represents self-discipline. It is a very important quality for yogis to have, especially in a society where many of us are now living within. Every day we are bombarded with temptations and stimuli that can distract us from goals that require planning and self-disciplining. It means learning how to have the ability to understand delayed self-gratification so that you can do certain things that you would prefer not to do in aim for a bigger goal. This process builds a person’s internal strength. 


  • Svadhyaya

Svadhyaya is the act of self-study. When you are looking to understand yourself well, self-analysis and meditation are crucial components. It can include using yogic texts to understand the true self. Many yogic texts have important stories and metaphors that help us to understand our mental experiences better. We should always consider the information we receive through our mentors and other close relationships. While also taking the time to find silence in mind to find internal information. The mind needs time to sift through everything it is receiving to come to understand its highest truth. 


  • Ishvara Pranidhana

This last Niyama represents devotion. Devotion is doing everything in the name of the greater good. It is an understanding that we are part of the greater divine and so, therefore, nothing we do is separate from it. Selfless service and karma service is part of this, which means performing service for the greater good without expecting or receiving anything in return. This Niyama allows us to humble ourselves by detaching from our egocentric identity with ourselves.

This second limb of yoga sets the stage for higher yoga practices as the mind becomes more focused. Many would suggest focussing on the Yamas and Niyamas before deepening your yoga practice.

5 Bird Poses

Many children, when asked what superpower they want to have, emphatically shout, “Flight!” Wings have always held a special meaning to humans and symbolically remind us of freedom, purity, and magic. Mythical animals are often depicted with wings, as are many human-like creatures including angels and fairies. The yearning for wings has existed almost as long as humans have – we all remember the Greek story of Icarus and Daedalus. 

While it doesn’t look like humans will be able to grow wings any time soon, you can still bring the spirit of flight into your life with a few yoga poses: 

Eagle

Starting in Mountain, bend your knees and shift your balance to the right foot. Lift the left leg and cross it over the right, hooking your left foot around your right calf. Next, hook the right arm under the left and bring your palms together. Hold this pose for up to a minute, release then switch sides.

Swan (also known as Mermaid)

From Downward Dog, lift your right leg into Three-Legged Dog then swing it forward between your hands. Bend the leg and lay it on the ground with your knee pointing towards the top corner of the mat and your heel aligned with your back left foot. Lower to the ground into Pigeon. Bend your left leg and bring the foot towards your body. Grab your foot and slide it into the crook of your left arm, then clasp your hands behind your head. 

Crow

Step your feet out as wide as your mat and come into a squat. Keep your feet as close as possible while also separating your thighs so that your torso can fit in between. Set your hands to the mat on the inside of both feet and lean forward. Using your upper arms as a shelf, set your knees on them and lift off of your toes while continuing to lean forward. Your head should be lower than your bottom, big toes touching and heels drew up. Don’t let your feet drop or else you’ll slide off your elbows. 

Bird of Paradise

Come into Warrior II with your left leg forward and bent, a right foot at a 45-degree angle. Clasp the left wrist with the right hand underneath your left thigh, palms facing up. Bring your feet hip distance apart and twist to the right. This will look like a forward fold, but your hands will be clasped around your left leg. Put your weight on your right foot, lift your torso, and bring your left foot off the ground. Slowly straighten it up, keeping your grip firm on your left wrist. 

Peacock 

Start in a kneeling position and press your hands into the mat with your fingers pointing towards your body, thumbs out to the side. Touch the sides of your forearms together, lean forward, and rest your torso on your elbows and upper arms. Stretch your legs out straight behind you, lean forward slightly, and bring your toes off the mat. The more you practice, the higher you will be able to lift your lower body off the ground.

3 Timeless Fashion Trends for Fall Yoga Leggings

With the change of the seasons quickly approaching, it’s time to start making some subtle changes to your closet. Tank tops get tucked away until spring’s return and sweaters begin to make their comeback to clothes hangers for the coming chill. Fall is one of the most beautiful times of the year, made even better by the introduction of fall fashion trends.

Yogis always have a unique sense of style compared to the rest of the population, with plenty of apparel selections at their disposal. As you wake up each morning, prepared to head to the mat, you may need to keep the season change in mind. What can you pair with your yoga leggings to make a big impression this fall?


Scarves are a Great Accessory

Oversized scarves, including blanket shawls, are a great addition to your yoga leggings for the fall season. They add just the right amount of flair on the top half of your outfit to offset the tightness of your yoga leggings on the bottom half. There are multiple styles and ways to wear a scarf to match your personality and your sense of style. Infinity scarves provide a seamless round of fabric while fringed pashmina scarves add a little more pizzazz.

Scarves are an excellent way to add a pop of color, even if it’s muted, into an otherwise plain wardrobe. Black leggings for women are always in style, but it can be overwhelmingly dark without any pops of color. Consider fall-toned hues to bring a little bit of the season into your apparel.

Boots Made for Warm and Comfortable Footwear

Yoga leggings are perfect for tucking into a solid pair of leather (or pleather) knee-high boots. Not only are these a very comfortable and fashion-forward footwear choice, but they are also a great layer for chillier mornings. With the addition of boots, you can also add boot cuffs for extra warmth or even a pop of color with dark leggings. Look for knitted or crocheted boot cuffs to add a little bit of fun to your outfit.

Choose a Comfy, Oversized Sweater

An oversized sweater can be a comfortable choice for the first morning with the hint of a chill in the air. Look for loose-fitting options with beautiful cable knits and soft fabric. These are great for creating a layered look, which also allows you to strip them off as the afternoon invariably heats up during the first part of fall.

Opt for lengths that fall more into the tunic category to help cover up some of your yoga leggings in areas you would rather conceal. You could also look for sweatshirts with delicate patterns and prints that aren’t too overwhelming.

A classic and timeless selection, look for sweaters in colors that match the season. Consider creams, beiges, and rustic colors that represent all the best that fall has to offer. Yogis who prefer to wear just a pop of color may want a burnt orange sweater or a deep emerald green paired with dark grey yoga leggings and matching boot cuffs.

How Much Stuff Do You Own

I used to own a lot of things that I would not use or wear before cutting the cord of emotional attachment and letting them go. Over the past years, since I’m attempting to live more self-sustainable, I’ve learned to rather collect memories than stuff. There, however, was one bigger indulgent that I had recently. I’ve visited Paris. It was to meet with my dear friends on their honeymoon as I was unable to attend their wedding. The short few days of old friends in combination with a new environment filled me up with positive energy like nothing else could.

We were renovating the kitchen at the time and having expenses related to the trip made me spend less money on the appliances. Looking back on it now, I’m happy for things playing out the way they did. I really didn’t need a new fridge and oven when the old ones still work perfectly.

It moreover made me realize that most of us should spend less money on clothes, shoes, and gadgets. We can instead invest more in terms of time and money, in social experiences. For instance, in travels that could be as long as around the world or short as the hike to the nearby hill with a pretty view. What drives us forward is not of materialistic nature, it is rather quality time spent with good friends.

Define yourself less by the stuff you have, and more by the stuff that you do.

What I’m proposing is not to start your life over in a minimalist fashion, but to re-evaluate what matters most. Until recently, I was guilty of leading a lifestyle that entailed lots of materialistic things. It is good to allow yourself to have a splurge or two. I, for example, love books and I think that there’s never one too many pairs of quality yoga pants. But I do encourage you to borrow things whenever you can. Especially things that you use only once in a while or not even that. There has grown so many libraries of things recently where you can also learn how to master certain skills, which I find a fabulous idea.

I started by giving away or selling things that I would definitely not wear or use. I owned many clothes that still looked great but just wouldn’t make me feel the part, and things that never served their purpose. I get it, there might be deep emotional attachments to some things and you just can’t let them go. However, there might be a lot of others that you simply don’t use and all they do is collect dust. So, re-evaluate, upcycle, or make someone else a proud owner of your dust collecting things.

Do you consider how badly do you really need something before buying it? You might be more of an impulsive customer. Will you wear the new dress? Eat the foods before the date of use runs out? How will the environment greet something once I let it go? These are all things I started to account for recently and it made a huge difference in my wish list and consequently on my account.

I’ve participated in a local clothing exchange lately. And not only there have been DIY workshops and local cuisine to accompany it, but I got rid of excess clothes and received a few new items that freshened up my wardrobe, just in time for summer. With absolutely no money spent. How fabulous, right? There are probably similar events in your area also or you could easily organize them with your friends.

I am fully aware that there are still a million other things where I tend to overspend and could do better. But one step at the time. And I’m proud of being able to say no to certain things that might look fabulous at first sight, but I know won’t serve their purpose in the long run.

Frequently Asked Questions about Yoga Postures and Classes

Yoga can be overwhelming to both insiders and outsiders alike. There are so many details, poses, and nuances that it can be difficult, especially if you have a question on a pose or detail. Here are some questions and answers about yoga that get asked every day. I Hope you find it useful.

Q: How do I know if I’m doing a pose correctly?

A: Yoga is usually an individual sport. What I mean by that is that in yoga you go inside your mind or within yourself. So, each pose might look different for you than the person next to you. That’s fine and that’s what yoga is all about.

This means that if a pose hurts, you’re doing it wrong for you. Never do a pose that causes you pain – adjust yourself so it’s not painful or just do a different pose that feels good. Your body will tell you if you’re doing it correctly.

Q: I like some yoga poses better than others. Why is that?

A: Every time we step on the mat we are in a different place mentally. We’re never in the same exact mental space every time we step on the mat. When you’re in the posture, ask yourself, “why is this posture hard for me right now?” Sometimes it can be a stubborn emotion, an old injury, anxiety, or anything else.

Because yoga is heavily focused on the mental and physical, those elements combine and sometimes cause us stress. If the posture is too much, come out of it or modify it so it feels more comfortable. Be sure to breathe the entire time and soften around the area that’s causing discomfort or stress.

Q: It’s hard for me to concentrate on my yoga practice. How can I stop this?

A: Especially the first few times doing yoga, it may be hard to stop thinking about tasks you have to get done or other “busy” thoughts. This is very normal and is exactly what yoga helps combat. When you have one of these thoughts, just acknowledge it and let it go. Don’t get mad at yourself for having thoughts. Over the years we’ve been trained to be constantly thinking. Yoga is the place where you don’t have to think – just be in the moment.

Another great way to let thoughts go is to concentrate on your breathing. Take long, deep breaths over and over and focus on that breath. Besides giving you something to concentrate on, it gets more oxygen in your blood and brain which helps you relax.

Q: How do I know if I’m getting where I should be in yoga?

A: Yoga is not a destination you have to get to. There’s no advanced level you have to reach to attain a yoga goal. The benefits of yoga are a more relaxed, balanced, and calmed mind, body, and spirit. Don’t push yourself unless you want to. Each time you step onto your yoga mat, it will be a different experience. If one day you want to push yourself with yang postures and the next day you want to do a relaxing yin posture, that’s fine! Don’t overanalyze yoga, just be present and concentrate on your breathing to get all that yoga has to offer you.

Q: I always have to go to the bathroom in the middle of my yoga practice. How can I stop this?

A: There are a couple things you can do to lessen the need to go to the bathroom in the middle of your yoga practice. First, you can try lessening your liquid intake just before practicing yoga. Or you could just accept it and go to the bathroom while still focusing on your breathing to keep the “yoga buzz” going. No matter how you deal with this, be sure to always have water on hand so you’re not dehydrated. If you’re not getting enough water during your yoga practice, your body may not respond well. It’s better to take a bathroom break in your yoga practice than come away from it dehydrated.

First Time Trying Hot Yoga

Hot yoga is definitely one of my favorite types of yoga. For me, there is no better feeling than a big sweat. Hot yoga rids your body of toxins, opens your muscles and makes you more flexible, and allows Shavasana to feel even greater. There are some things you should know before entering your first hot yoga class and some things you should be aware of.

  • Bring a small towel. You will get very sweaty. Use this to wipe off your face and the sweat on your body! Trust me, this will be very useful throughout the class.
  • Put a towel over your yoga mat. I got mine from Target for a relatively inexpensive class. Having a towel over your mat prevents your hands and feet from slipping.
  • Drink water beforehand and during your practice. Staying hydrated is the key.
  • Don’t push yourself too hard. Pace yourself throughout your practice. Go to the child’s pose when needed and don’t hesitate to take a break at any time.
  • Wear leggings! I highly advise wearing leggings over shorts to hot yoga. It is much easier to hold crow while wearing leggings as your legs won’t slip.
  • Don’t compare your practice to the person next to you. Some people have been doing hot yoga for a very long time. Remember to focus on your own practice and growth. The only person you need to be worried about is yourself.
  • If you need to leave the class because you feel lightheaded, just tell the teacher. There is no shame in needing to step outside the class for a few minutes. Your well-being is far more important!
  • Don’t eat anything too heavy before a class. My favorite pre-yoga foods are smoothies, rice cakes with peanut butter and banana, granola bars, oatmeal, or Greek yogurt. Being full throughout a practice is never comfortable.
  • Don’t be afraid to just wear a sports bra. You will get very hot. Wearing just a sports bra in hot yoga is totally okay and not frowned upon. In fact, it is more comfortable than wearing a tank top.
  • Inform the teacher that it is your first hot yoga class. Letting the teacher know this will give them a heads up that you are new to this and may need to take a break here and there.


Hot yoga is one of my favorite yoga practices. At first, it was quite the challenge for me and left me feeling exhausted. But over some time and with practice and perseverance, it has grown to be so enjoyable for me. If you struggle at first, don’t give up! Give this practice a chance before making any judgments against it, and remember all these tips before trying your first class. Get ready to have fun and get your sweat on!

Leggings or Harem Pants for Yoga?

What do you wear to your yoga class? Leggings, harem pants or maybe even your favorite pair of short shorts? I have to admit that living in England it is rare that I get my shorts on for yoga. I also have to admit that until recently I had never worn a pair of harem pants. I have always thought that the people who wear them look amazing but being my clumsy self I would probably end up tripping over my baggy legs. They do however look extremely comfortable so I thought that I’d get myself some and try them out during a class.


Leggings have always been my go-to clothing item, mainly because of the easiness of them. In recent years leggings have made their way into most ladies’ wardrobes. I’ve also noticed a lot of men wearing leggings (as you can see in this video by Travis Eliot), especially at the gym. You can find them in almost any shop and they do look good with almost anything. You can go straight from yoga to the shops, which is my second favorite love.

Harem pants on the other hand; where do you even find these if you don’t like online shopping? I don’t think that I have ever seen a pair in a shop (maybe I am just not looking in the right places). But determined to try them I logged into Amazon and bought my first pair. Now for an even trickier decision: what shoes do you wear with harem pants on the way to and from a class? For some reason, I just couldn’t imagine them looking as good with my comfy trainers as they do barefoot. Luckily this week it has been rather warm so I didn’t look too strange wearing my holiday flip-flops. Check out this video by Elise Buch who reviews the Bohemian harem pants for yoga.

At first, I thought that the harem pants might restrict my movements but they proved me wrong and I felt as free as a bird. The grip on my leg was a bit of an issue as the harem pants were so smooth. I had to concentrate a lot harder than normal to hold the tree pose but this was not enough of an issue for me to want to rip them off and finish the class in my knickers. The best thing about them was that they looked cute. They fitted lovely. I even received a compliment for them (let’s face it, we all like a compliment).

I think that I will always be a bigger fan of leggings for practicing yoga, but I will definitely be keeping my very comfy and floaty harem pants for when I want to practice on hotter days.