Biomechanics of Yoga

5 min readOct 22, 2023

Yoga — The path to union of Individual Consciousness to Universal Consciousness, creating a harmony between mind and body; is the millennium old tradition that has spread throughout the modern world. With the universal acceptance of its aesthetic features, that not only train mind and body but also establish a symphony among them, Indian art of Yoga has been deeply researched upon.

Shree Krishna explains in Shrimad Bhagwat Gita, the four paths of Yoga, namely Karma yoga, Jnana yoga, Raj yoga, and Bhakti yoga. These together lead to the path of salvation which frees atman from the cycle of birth and death. In modern times, the term ‘Yoga’ is mostly referred to Hatha-Yoga that aims to maintain balance of the body by creating harmony among the seven chakras and energy points within the body, endorsed by the philosophy of Ayurveda.

Since the compilation of Yogic practices in The Yoga-Sutras by Patanjali, yoga has taken many forms. Ashtanga yoga is becoming the most popular one in which intensive exercises, asanas and meditation combined together create a state of peace in the human body. Yoga is also stepping as an alternative treatment to many illnesses and thus different postures of Yoga and their effects on the human body has been of great interest to researchers.

Many yoga institutes have been established in India to study the scientific basis of yoga. Swami Vivekanand Yoga Anusandhan Sansthan, Bangalore; Ramamani Iyengar Memorial Yoga Institute, Pune; Morarji Desai National Institute of Yoga, Delhi are some of the notable ones.¹ Yoga is also being studied outside India in institutes such as SOAS Center of Yoga Studies, London, UK; Vivekananda Yoga University, Los Angeles, USA.

To understand the biomechanics of Yoga, it is essential to understand the basic principles governing Yoga’s healing system. The heart of Yogic principles lies in acknowledging the individuality of the practitioner — the fact that unique individuals have unique needs. The second is the empowerment from within — that the practitioner heals himself naturally without external source of energy. The final principle rests on the quality of mind — within a positive mindset lies the ability to improve quickly.³

A Sound Mind

In many studies, daily yoga practices have been found to improve depression conditions by lowering anxiety and controlling high heart rate, blood pressure and respiratory rate. This happens due to inhibition of the posterior of the hypothalamus which optimizes responses to stress stimuli. Areas of the brain responsible for feelings of fear and rage are inhibited while pleasure centres in the median brain are activated which creates feelings of bliss. Furthermore, the increase in serotonin accompanied with a decrease in cortisol breaking enzyme, monoamine oxidase decreases stress without any side effects.²

Continuous Meditation practices have been found to increase gray matter in the hippocampus and an increase in the cortical thickness resulting in enhanced cognition and memory. Some studies showed a shrink in amygdalae, which activates fight or flight response leading to stress in unfavorable situations.⁵

Breathing exercises also have a positive impact on the brain with increased amounts of oxygen reaching the brain. Asanas such as Shirshasana also lead to an increase in the amount of fresh blood reaching the brain which activates it. Yoga has a proven good impact on mental health that is essential in modern times.

Research groups interested in understanding biomechanics of Yoga have run many experiments on effects on yoga. The outcomes of which have further increased the scientific credibility of Yoga.⁴

A Sound Body

Continuous practices were found to loosen muscles and tissues surrounding bones and joints, a direct result of which is improved flexibility. Additionally, most postures require squeezing of some joints and thus motion of cartilage leads to fresh influx of blood, nutrients and oxygen to the joint area. It helps in treating conditions such as Arthritis.

Twisting postures are responsible for pressing out venous blood from internal organs and allowing oxygenated blood to flow in them, inverted poses do the same for legs. A famous form of yoga, Aerobic yoga, lowers resting heart rate, increases endurance and stamina with an increase in uptake and utilization of oxygen.²

Asanas target all joints and muscles in the human body. Stretching asanas lead to higher flexibility and strengthening of muscles. A primary asana such as Padmasana stretches the thigh muscles and ligaments of the ankle providing them with more mobility. Both the Virabhadrasanas targets hamstrings while keeping body weight at the knee joint. Such movements make the body joints strong and active.

Nonetheless, asanas such as Bakasan and Mayurasana lead to strengthening of wrist bones and arms by putting weight on them. Dhanurasana and Chakrasana extend hips by pressuring Gluteus Maximus and activating adductor muscles. At the same time, spine extension also takes place. In all forms of Trikonasan, thoracic spine feels the rotatory movement opening it up.⁴

Practicing yoga brings flexibility to the whole body, creates movement in all joints, and stretches the vertebral column. The effect is the increased endurance and strength of the human body.

The Union

Yoga not only asks for physical activity enhancing body balance or meditation that calms the brain, but also contains restorative postures to maintain the balance. Savasana — considered the essential part of any yoga session, pranayama and pratyahara — essential for resting respiratory and nervous systems are some examples of restorative poses.

It has been shown that Yoga helps in regulating blood pressure, improving cardiovascular system and respiratory efficiency. A balanced and healthy body mind relationship additionally regulates sleep cycle for an individual and also addresses the problem of insomnia.

The age-old tradition of practicing Yoga, developed in India, is now changing the world. According to the International Yoga Federation, more than 300 million people are practicing yoga today. The number of researchers studying yoga for medical benefits is also increasing. We can proudly say that the legacy of Yoga is well maintained and will keep on flourishing with more and more humans attaining peace.

Biomechanics of Yoga

A Sound Mind

A Sound Body

The Union

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Written by Pranav Maheshwari