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Many people think of yoga as postures, but the oldest surviving textbook on yoga hardly mentions them. The Yoga Sutras, attributed to a teacher named Patanjali, is a short text about the mind and how to still it. The old version of this post summarized the eight “limbs” of yoga, but the English was badly garbled. Here is a clearer overview of what the text says and why it matters for anyone who practices yoga today.

What are the Yoga Sutras?

According to Encyclopaedia Britannica, the Yoga Sutras is a foundational text in Hindu philosophy, attributed to Patanjali and dating to around the 2nd century BCE or the 5th century CE. It is the earliest surviving textbook on yoga. Scholars disagree about the date, and many now place the text, together with its early commentary, at around 400 CE. The text is traditionally counted as 196 short sayings, or sutras, grouped into four chapters. The best-known line, early in the first chapter, defines yoga as the stilling of the fluctuations of the mind. The old post put it as focusing attention on one object to the exclusion of all others, which captures part of the idea.

What are the eight limbs?

The second chapter describes an eight-limbed path, called ashtanga, which means “eight limbs.” They are yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. Britannica summarizes them as ethical restraints, disciplines, physical postures, breath control, withdrawal of the senses, concentration, meditation and a state of profound contemplation. The limbs are usually taught in that order, from outer conduct toward inner stillness, but they are not a strict ladder, and a person can work on several at once.

What do the first two limbs, yama and niyama, mean?

Yamas are ethical restraints in how we treat others and the world. The traditional list, in the standard modern translations, includes non-violence, truthfulness, not stealing, moderation and not being greedy, which matches the old post’s mention of avoiding lying, stealing and greed. Niyamas are personal observances: cleanliness, contentment, self-discipline, self-study and devotion or surrender to a higher principle. The old post described the niyamas as attitudes toward ourselves, which is a fair summary. These lists come from the tradition itself, not from a study, and different teachers translate them in slightly different ways.

Where do postures and breathing come in?

Fewer places than you might expect. In the Sutras, asana is described only briefly, as a posture that is steady and comfortable. There are no lists of poses. The detailed pose sequences of a modern class are not in the Sutras; they developed later. Pranayama, the extension and control of breath, is the fourth limb. The old post said it helps concentration and balances body and mind, which is how the tradition describes it. The National Center for Complementary and Integrative Health notes that classical yoga includes other elements, while yoga as practiced in the United States typically emphasizes physical postures, breathing techniques and meditation. So the Sutras describe a broader path than the exercise classes most Americans attend.

What about the last four limbs?

Pratyahara is the turning of attention away from outside distractions. Dharana is concentration, the ability to hold the mind on a chosen point. Dhyana is meditation, a steady flow of attention toward the chosen object. Samadhi, the last limb, is described as a state of complete absorption, which the tradition calls self-realization or union with the source. The old post presented that last claim as a fact. It is better understood as the spiritual goal of the path, one that people hold as a belief, not something that can be tested.

How can you use the Yoga Sutras today?

You do not need to follow all eight limbs to benefit from yoga, and you do not need to share the tradition’s beliefs to find parts of it useful. Many modern classes use only postures and breathing. Others add a few minutes of meditation or a short talk about one of the yamas. If you want to start with the practical side, our guide to what yoga is and the post on yoga postures and styles show how the physical practice looks today. If you are curious about the history and the variety of the tradition, our guide to the seven chakras looks at another part of it. A good teacher will tell you which parts of a class come from the tradition and which are modern additions.

Yoga postures: an introduction

Yoga can build strength and flexibility, help reduce tension and stress, and has a lower risk of injury than many high-impact activities. It does not need any expensive equipment either. So why do more people not try it?

Why do people hesitate?

Some people see yoga as slow, passive or too spiritual to fit into a busy life. Yet many of those who feel worn out by constant outward activity are discovering the appeal of turning inward and getting to know themselves better. Yoga is no longer a niche practice. According to a national survey cited by the US National Center for Complementary and Integrative Health, 15.8% of American adults practiced yoga in 2022, up from 5.0% in 2002.

Where does the word yoga come from?

Yoga comes from the Sanskrit root yuj, which means to join, to yoke or to unite. Through its techniques of posture, breathing and meditation, a person is said to arrive at mental and physical balance, better health and inner peace. It has been described as providing a “work-in” rather than a workout.

What are the main styles?

Yoga has several branches, or paths, and many offshoots. Only some of them center on physical exercise, and the two best known are hatha yoga and kundalini yoga.

Hatha is the most common form in the Western world. It is a slow-paced style that emphasizes controlled breathing and holding different physical poses. Many of the yoga classes you will find in a gym or studio are based on hatha, so it is a good place for beginners to start. You can read more in our post on hatha yoga.

Kundalini yoga was brought to the West in 1969 by Yogi Bhajan. It is more active and combines different kinds of breathing, movement and meditation. It is based on the belief that energy coiled at the base of the spine can be awakened so that it travels upward through different energy centers, known as chakras, until it reaches the head.

What is an asana?

The physical poses of yoga are called asanas. Classical sources describe 84 basic asanas, each coordinated with a particular way of breathing. They range from simple bends and twists to pretzel-like positions that only the most advanced practitioners can do. Together they stretch the muscles and build flexibility, and the breathing helps release tension. Static holds isolate and strengthen particular muscles.

Over the centuries asanas were developed to work the whole body. The aim is a physique that is strong and flexible without being muscle-bound, and a body that feels less tired and a mind that feels calmer. Many teachers say the real value of the postures lies in how they train attention and discipline the mind, even more than in what they do for the muscles.

How do you begin?

The best way is to join a beginner class with a qualified teacher, who can correct your posture and show you how to adapt each pose. Wear comfortable clothes, go slowly and listen to your body. Yoga is generally considered safe for healthy people when it is done properly, but injuries can happen, most often sprains and strains. If you are pregnant, have an injury or a medical condition, or are older, ask your doctor before you start.

To go further, read our posts on what yoga is, basic yoga postures and their variations and the origins of yoga.

Detox home kits: what to know before you buy

There are many detox products on the market today. Home kits are also available; they usually consist of diet plans with extra pills and tonics, or herbal pills said to be good for different organs.

However, you should know that there is no scientific evidence that detox products work. Even the manufacturers cannot show test results. Only glowing customer testimonials support the products. So be careful before you choose a detox home kit.

What the kits promise

The kits are sold as a way to clear accumulated toxins from your body and relieve you of heavy burdens, so that your immune system can recover energy and work better. In reality, your liver and kidneys already remove waste continuously, and there is no evidence that a kit improves on this. What does support your body’s natural detox system is limiting harmful substances in the first place: not smoking, drinking less alcohol and eating well.

The marketing often claims that toxins stored in the body for many years cause degenerative diseases, much like emotional traumas buried for years can surface in midlife. There is no evidence that a kit prevents disease. The comparison does carry one useful message, though: pay attention to changes in your behaviour and to physical symptoms, and get proper care. Ignoring symptoms that need attention can be dangerous, and pain that you deny does not go away.

Exposure to some pollutants cannot be avoided in today’s environment. A healthy body is well equipped to deal with them, and kits have not been shown to help it regain any ‘natural balance’. If you feel unwell, a doctor is a better first step than a kit.

Some people buy detox kits as a treat or to feel they are doing something good for themselves. That is a personal choice, but it is worth knowing that any lift in energy is more likely to come from the healthier eating that comes with the kit than from the pills.

Kits for specific purposes

Detox home kits come in many varieties, mostly made from selected herbs and other ingredients described as purifying. For example, some are sold to heavy drinkers to remove the traces of alcohol from the body. No kit does this; your liver breaks down alcohol, and the only way to help it is to drink less. If you are a regular heavy drinker, talk to a doctor, because stopping suddenly can be dangerous. What a kit cannot give you, you can still build: the discipline to change habits.

Other kits claim to reduce stretch marks, tone skin, ease eczema and psoriasis, and break down cellulite. These claims are not supported by evidence; eczema and psoriasis are best treated with a doctor’s help.

Detox kits are sold as a way to remove toxic substances and bring your body back into balance. If you still want to buy one, read the ingredient list, check for side effects and interactions with medicines you take, and ask your doctor or pharmacist first. After all, you are spending your money and putting your health on it.

More people than ever care about their health and want a body that looks and feels strong. Gyms, health clubs and fitness centers have multiplied, and television and the internet are full of exercise machines, weight loss products and gadgets. But exercise is only half of the story. What you eat is just as important, and that is where the term “diet fitness” comes from: the food that fuels your training and helps your body recover.

What does food do for a fit body?

Food provides the energy for exercise and the raw material to repair and build muscle. The three main nutrients that provide calories are carbohydrates, protein and fat. Carbohydrates and protein each have about 4 calories per gram, and fat has about 9, which is a little more than twice as much, so fat is the most concentrated source of energy. You may also read that the body burns far more calories to digest carbohydrate than fat. The difference is small, so do not choose a diet on that basis.

Should you choose a high-carb or high-fat diet?

This question comes up often. A high-carbohydrate diet focuses on foods such as grains, fruit and starchy vegetables. Carbohydrates are stored in the muscles and liver as glycogen, which is the main fuel for hard and long exercise. A high-fat diet, in contrast, gets more of its calories from foods such as oils, nuts, cheese and meat. The experts who set the nutrition guidelines for the United States say that adults can get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat and 10% to 35% from protein, and the Dietary Guidelines for Americans are built on those ranges. That is a wide window, and several mixes can meet your needs.

As for weight loss, a 2014 review of 48 trials found that low-carbohydrate and low-fat diets both led to significant weight loss, and that the differences between them were small. The authors concluded that any diet a person can stick to is a reasonable choice. This also means that mixing the two extremes is not necessary, and it is easiest to follow the pattern that suits you.

What matters more than the label?

Fit people do not look the same, and they do not eat the same. The things that matter most are the same for everyone.

It should suit you. Research shows that lasting weight loss happens on a diet that fits your food preferences, lifestyle, health and what makes you feel full. A plan that bores you or leaves you hungry will not last.

Eat in moderation, with balance and variety. Do not leave out whole groups of food, and make sure you get enough protein, vitamins and minerals. Include plenty of vegetables, fruit, whole grains and legumes.

Think about fueling, not just losing. If you train regularly, you need enough energy to do it, and eating too little can leave you tired and prone to injury.

Give new foods a try. A varied diet does not have to be boring. You may even find that you like spinach.

How does exercise fit in?

Diet and activity work together. Combine a way of eating that you like with the 150 minutes a week of moderate activity that adults are advised to get, and you will have both fitness and a healthy weight in sight. Read more in our posts on a healthy diet for weight loss, popular diet plans compared, losing weight the healthy way and health and fitness.

Modern life keeps many of us on high alert. The old version of this post said that yoga helps you return to the natural state of relaxation, and that slow, steady breathing sends a message to the nervous system: be calm. It then described a five-minute “Breath Break.” The exercise is worth keeping, and this rewrite explains it clearly and adds what the research says about breathing and relaxation.

What is the relaxation response?

According to the National Center for Complementary and Integrative Health, relaxation techniques are practices that help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure and a reduced heart rate. It is the opposite of the stress response. One of the simplest techniques is to focus on taking slow, deep breaths, also called diaphragmatic breathing. Yoga includes breath work (pranayama), but you do not need to practice yoga to try the exercise below.

How do you do the five-minute Breath Break?

The original instructions have been tidied up here. Read them through once before you begin.

First, sit with your spine as straight as is comfortable. A chair is fine, as long as you do not slump into it. Put your feet flat on the floor with your knees above your ankles. If your feet do not reach the floor comfortably, rest them on a book or a cushion. Place your hands on your thighs. Second, close your eyes gently, and let your gaze soften behind your eyelids. Third, bring your attention to your ribs: the front, the back and the sides. Your lungs are inside them. Fourth, feel your lungs fill and your ribs expand out and up as you breathe in. Feel them empty and the ribs move back down and in as you breathe out. Do not force the breath. Let it be slow and smooth.

The first few times, keep going for two to three minutes. Then build up to five minutes and, if you enjoy it, ten. The old post suggested setting aside a time at least once a day. It also recommended reading the steps several times before you start, which is sensible because it is hard to read and breathe at once.

Does slow breathing really help?

There is some evidence, but it is not as strong as the claims often made for it. NCCIH reports that a review found slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first approach for people with prehypertension or low-risk high blood pressure. The same page cautions that the studies in the review differed in how they were done, had short follow-up periods and a high risk of bias, and did not look at whether slow breathing prevents outcomes such as heart attack or stroke. So breathing exercises may help you feel calmer and may lower blood pressure a little, but they do not replace medication or medical advice.

Is it safe?

For most healthy people, yes. NCCIH says relaxation techniques are generally considered safe, and that in most research studies there were no reported negative effects. Occasionally people report increased anxiety, intrusive thoughts or fear of losing control. If that happens, stop the exercise and breathe normally. NCCIH advises yoga beginners to avoid forceful breathing. As a general precaution (my own advice, not from a source), people with a lung condition or a history of panic attacks should check with a health care provider before trying any breath practice. The Breath Break above never asks you to hold or force your breath, which is why it suits beginners.

How can you use it during the day?

The old post said that a few minutes of relaxing each day gradually carries over into the rest of daily life. That is a reasonable hope, though the benefit will differ from person to person. Try the Breath Break before a meeting, after a difficult phone call, or when you notice your shoulders creeping toward your ears. Pair it with a gentle routine such as a gentle morning routine for beginners, or learn basic yoga postures and their variations to combine breath and movement. If you are curious about the wider practice that these breathing exercises come from, what yoga is is a good place to start.