Psychophysiology Effects of Yogic Techniques
Psychophysiology Effects of Yogic Techniques

Yoga has different effects on the body, but many people who practice it might not be aware of them. Some also do yoga without using the right techniques.

Here, we’re talking about the positive impact yoga has on your body and the right way to do it.

Yoga has many techniques that can improve our physical, mental, and spiritual health. Some of these techniques are:

  • Asana (posture)
  • Pranayama (breath control)
  • Mudra (gesture)
  • Bandha (lock)
  • Satkarmsa (six cleansing methods)
  • Relaxation
  • Meditation
  • Diet.
yoga pose

1 . Asana – We should sit or stand in a way that is steady and comfortable. Asanas are different positions that make our body strong and free from diseases. When we practice asanas, we are not affected by hot or cold, pain or pleasure, and other opposites. Asanas

  • give a massage and shape to our body organs.
  • make our muscles flexible and fit.
  • The asanas build good body structure.

2 . Pranayama is the fourth step of Astanga yoga. Maharsi Patanjali says, “Pranayama is breaking the continuity of breathing.” Pranayama helps us to reduce the obstacles to knowledge. The obstacles are the impurities of the mind. When we do pranayama regularly, these impurities become less or go away. Then our mind can concentrate better.

  • makes our breathing more efficient and increases our oxygen level by about 20%.
  • improves our respiratory system.
  • and increases the capacity of our lungs.
  • By holding our breath for some time (e.g. during Kumbhaka).

we stimulate our heart to increase its blood supply as happens at high altitudes. By balancing the breath in the left and right nostrils through balancing pranayama, we can balance our lives between being inward and outward, body and mind, in our thoughts and actions. By controlling the breath, we can awaken the spiritual energy of kundalini.

3 . Mudras are gestures or attitudes that express our feelings, emotions, devotion, and beauty. They are ways of moving the energy in our body, to connect our individual energy with the universal or cosmic energy. Mudras are subtle physical movements that change our mood, attitude, and perception and make us more aware and focused. These are higher practices that awaken the energy, chakra, and kundalini and give us special abilities, and psychic powers to the advanced practitioners.

  • Change our mood, attitude, and perception and make us more aware and focused
  • Awaken the energy, chakra, and kundalini
  • Give us special abilities, and psychic powers to the advanced practitioners
  • Redirect the energy within.

4 . Bandha means to ‘hold’, ‘tighten’, or ‘lock’. Bandhas aim to lock the energy in certain areas and redirect their flow into the main channel for the purpose of spiritual awakening. We can practice bandhas alone or with mudra and pranayama practices. When we combine them in this way, they awaken our psychic abilities and help us in higher yogic practices. Bandhas lock the energy in a certain area and redirect their flow into the main channel for the purpose of spiritual awakening.

5 . Satkarmas are six purification practices in yoga, including Neti, Dhauti, Nauli, Basti, Kapalabhati, and Trataka. These practices:

  • Bring balance to the main energy flows in the body, promoting both physical and mental purification.
  • Balance three elements in the body—Kapha (mucus), Pitta (bile), and Vata (wind).
  • Remove toxins from the body, preparing it for advanced yoga practices like pranayama, ensuring a safe and successful journey on the spiritual path.

    6 . Relaxation: Physical relaxation – Doing relaxation poses and breathing exercises helps reduce pain and swelling in the body. Physical relaxation:

    • Relieves tension in joints and muscles.
    • Eases stress and strain from the body and mind.
    • Aids in healing physical issues like joint inflammation, rheumatism, and gout.
    • Maintains the balance of body functions.
    • Keeps the hormone system in balance, promoting overall health.

    Mental relaxation (Pratyahara) – These practices guide us away from the outside world’s noise, allowing us to find inner peace. They are the first steps toward meditation. Practices like yoganidra, internal visualization, and thought observation effectively keep both body and mind balanced.

    Mental relaxation:

    • Helps heal mental problems like stress, anxiety, tension, and insomnia.
    • Aids in managing stress-related diseases such as asthma, high blood pressure, and diabetes.
    • Develops the ability to relax the mind voluntarily, giving a sense of control and maintaining a positive state.
    • Supports personal growth.

    7 . Meditation (Dhyana) – When you get really good at focusing, you can start meditating. Meditation is when your mind is filled with similar thoughts about what you’re focusing on. It’s a continuous flow of thoughts about that one thing. The benefits of meditation are:

    • It’s like taking a journey within yourself to discover who you are. Meditation methods (dharana, dhyana, Samadhi) take you to deeper levels of awareness, all the way to Samadhi – a state beyond the everyday world.
    • Meditation is like closing the door to outside distractions and opening up to your own thoughts and feelings, letting them come into your mind.
    • Meditation helps bring you to a peaceful and relaxed state, free from the hustle and bustle of the world.

    8. Diet – Choose foods that are good for you, like milk, red rice, cheese, butter, green dal (moong dal), almonds, sugar candy, raisins, vegetables, bananas, mangoes, and more.

    • Foods to avoid – Stay away from sour, hot, spicy, and bitter foods, as well as salt, mustard, chilies, meat, eggs, fish, garlic, onions, alcohol, and stale or overly ripe/unripe fruits.
    • Eating in moderation – Fill half of your stomach with solid food, a quarter with pure water, and leave the rest empty. This is important for good health because many diseases come from irregular eating habits.
    • Fasting – Don’t fast too often. Once a month is enough. After fasting, avoid heavy foods; it’s better to have some milk or fruit juice.

    Pros & Cons

    Pros Cons
    Boosts overall well-being Requires consistent practice for noticeable effects
    Reduces stress and promotes calmness Possible risk of injury without proper guidance
    Improves concentration and focus Not suitable for everyone, individual preferences may vary
    Balances the body's systems Time-consuming, challenging for busy schedules
    Enhances mental and emotional stability Cultural or spiritual aspects may not resonate with all


    In summary, doing yoga is good for your body and mind. By doing relaxation, meditation, and eating the right foods, you can feel better, be less stressed, and focus more. It’s important to do these things regularly, with guidance, and remember that everyone likes different things. Yoga has many benefits, like balancing your body and making your mind more stable. But it takes time and effort. Also, some parts of yoga might not be for everyone. In general, adding yoga to your life can help make your body and mind work well together, making you healthier and more balanced.

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