Origins of Yoga, Hatha Yoga, Nath Yogis, Patanjali, Eight Limbs

Heart of Yoga: February 14, 2026
By Laura Spaulding

(Note: this article was prepared with assistance of AI. The research and views expressed here are my own.)

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Outline: Foundations of Yoga for New Teachers

I. Why Do We Study Yoga History and Philosophy?

• Yoga is more than posture: history + philosophy + lived practice
• What do teachers gain from understanding the roots of yoga?
• Understanding of the cultural and spiritual context
• Important to teach with integrity and awareness
• How history informs modern practice

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II. Origins of Yoga – A Timeline

Pre-Historic Yoga

195,000 years ago - Homo sapiens emerged.
25,000 BCE - Proto-Yoga, Shamanistic tradition.
4500-3100 - BCE First cities appear.
1700-1100 BCE - Rg Veda composed
1500-1000 BCE - Atharva Veda composed and it mentions the Kiratas, Nepalese people of Lord Shiva.
500-200 BCE - Bhagavad Gita composed.
400-200 BCE - Shvetashvatara Upanishad composed.
600 BCE-600 CE - Yoga Sutras of Patanjali composed.
no later than 100 BCE - Brihat-Kathya, the “Great Story”composed.
1st Millenium BC - Age of Lao-Tzu, Confucious, Mahavira, in Jainism, Gautama the Buddha, Pythagoras, Socrates, Plato, Aristotle in Greece, Samkhya. Has been called the Axial Age. ¹

Historic Yoga

1250 AD - Hatha Yoga Pradipika written.
1350 AD - Gheranda Samhita written.
1650 AD - Siva Samhita written.
1863-1902 - Swami Vivekananda.
1872-1950 - Sri Aurobindo, Founder of Integral Yoga, Auroville.
1893-1952 - Paramahamsa Yogananda          .
1887-1963 - Swami Sivananda.
1897-1961 - Bhagavan Nityananda.
1908-1982 - Swami Muktananda, founded Gurudev Siddha Peeth 1956 and SMA in 1979.
1914-2002 - Swami Satchidananda, gave invocation at Woodstock.
1916-1993 - Swami Chinmayananda.
1888-1989 - Tirumalai Krishnamacharya.
1915-2009 - K. Pattabhi Jois, met Krishnamacharya in 1928.
1918-2014 - B.K.S. Iyengar, invited by Yehudi Menuhin to visit Switzerland in1954.
1918-2008 - Maharishi Mahesh Yogi, came to the US in 1958.
1927-1993 - Swami Vishnudevananda.
1930-2015 - Pujiya Swami Dayananda Saraswathi.
1931-1990 - Bhagavan Shri Rajneesh (Osho).
1944-2018 - Geeta Iyengar.
1944 - Bikram Choudhury, opened The Yoga College of India in Hollywood in 1971.
1971 - Yoga East founded.
1975 - Yoga Journal Magazine starts.           

A. Early Roots

• Indus Valley imagery and proto-yogic symbolism
• Vedic traditions: ritual, meditation, breath, mantra
• Upanishadic shift toward inner inquiry

B. Core Early Themes

• Liberation (moksha)
• Self-knowledge
• Discipline and contemplative practice

Teaching relevance

• Yoga as a system of transformation
• Respecting lineage without dogma

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III. Patanjali and the Classical Yoga Framework

A. Yoga Sutras overview

• Purpose: quieting the fluctuations of the mind
• Yoga as a psychological and spiritual discipline

B. Key concepts

• Citta (mind-field)
• Kleshas (sources of suffering)
• Practice + detachment

Teaching relevance

• Mental focus in asana
• Yoga beyond physical exercise

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IV. The Eight Limbs of Yoga

A. Ethical foundations

• Yama (social ethics)
• Niyama (personal observances)

B. Physical and energetic practice

• Asana (steady, easeful posture)
• Pranayama (breath regulation)

C. Internal practices

• Pratyahara (sensory withdrawal)
• Dharana (concentration)
• Dhyana (meditation)
• Samadhi (integration/absorption)

Teaching relevance

• A holistic map for practice
• Bringing limbs into modern classes

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V. Hatha Yoga: The Embodied Tradition

A. Historical emergence (medieval period)

• Focus on body as vehicle for liberation
• Energetic anatomy and purification

B. Key practices

• Asana development
• Pranayama refinement
• Mudra, bandha, cleansing techniques

Teaching relevance

• Roots of modern posture practice
• Body–mind integration

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VI. Nath Yogis and the Living Lineage

A. Who they were

• Medieval ascetic practitioners
• Influential in shaping Hatha Yoga

B. Contributions

• Emphasis on energetic awakening
• Discipline, tapas, and embodied spirituality

Teaching relevance

• Understanding yoga’s ascetic roots
• Balancing effort and compassion in teaching

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VII. Integration for Modern Teachers

• How philosophy informs cueing and sequencing
• Teaching ethically and respectfully
• Yoga as a lifelong inquiry
• Avoiding reduction of yoga to fitness alone

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VIII. Reflection & Discussion

• How does yoga philosophy influence your teaching?
• Where do you see the Eight Limbs in modern practice?
• What traditions resonate with you?

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Origins of Yoga – Historical Foundation and Bridge to Modern Yoga

·         Early yogic ideas in Vedic and Upanishadic traditions are foundations.

·         Shift from ritual (Mimamsa) to inner transformation (Vedanta) set the stage for further development.

·         Liberation, discipline, self-study became central themes.

·         Yoga evolved as a process of refinement, not performance

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¹ Feuerstein, George, The Yoga Tradition, (Hohm Press, Prescott, Arizona 1998), p. 122.

Why Study or Use Sanskrit in Yoga Class?

Heart of Yoga Class: February 7, 2026

By Laura Spaulding
(Note: this article was prepared with assistance of AI. The views expressed here are my own.)

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 🧠 Research Specifically on Chanting Sanskrit Sounds and Yoga

1. Studies on “OM” Chanting and Physiological Effects

• Heart Rate Variability (HRV) is the difference between the heart rate at inhalation and exhalation. In a healthy individual the heart rate speeds up with inhalation and slows down with exhalation. This is a marker of autonomic nervous system balance — higher HRV usually reflects more parasympathetic (rest-and-digest) activity. If there is little or no difference between the rates, this can be an indicator of poor health, often related to chronic conditions such as cardiovascular disease, diabetes and digestive conditions. A controlled study measured heart rate variability (HRV) before and after chanting OM. The study found that even five minutes of loud OM chanting increased parasympathetic activity, suggesting relaxation and calmness effects, especially in experienced yoga practitioners. [1]
• The increase in high-frequency HRV power after chanting suggests a shift toward a calmer physiological state, which is one of the mechanisms through which meditation and yogic breathing reduce stress. [2]

2. Reviews on Mantra and Chanting

• Narrative reviews and conceptual papers argue Om chanting can modulate brain activity and cognitive function, influencing memory, attention, and emotional regulation through sensory and autonomic pathways — though many of these are not large clinical trials but summarizations of smaller studies and theories. [3]

3. Brain Activation and “Sanskrit Effect”

• Research into long-term memorization and chanting of Sanskrit Vedic verses (ancient oral traditions) suggests structural brain changes. One neuroscience observation (often referenced as the “Sanskrit Effect”) found that seasoned Vedic chanters showed greater grey matter in regions linked to memory and auditory processing, indicating cognitive benefits from learning and recitation. [4]

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🌀 Mechanisms Backed by Scientific Inquiry

While not all research is Sanskrit-specific, several mechanisms have scientific support in related meditation and mantra studies:

Breathing and Autonomic Regulation

• Chanting inherently involves slow, rhythmic breathing, which has been widely studied in pranayama research: slow breathing itself increases vagal tone and boosts parasympathetic activity, leading to relaxation. Studies on chanting mirror these physiological changes. [5]

Brain Wave and Stress Response

• Mantra chanting — including Sanskrit sounds — has been associated with increased alpha and theta brainwave activity in EEG studies. These patterns correlate with relaxation and lowered stress. [6]

Focus, Memory, and Neural Plasticity

• Language learning and especially memorizing complex structured language like Sanskrit activates memory systems and may enhance cognitive function. This aligns with broader research showing that structured verbal repetition and focused attention train neural networks. [7]

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📌 What Researchers Emphasize

• Most rigorous studies are small and often involve short chanting sessions or cross-sectional designs (comparing experienced chanters vs novices). [8]
• Large randomized clinical trials specifically on Sanskrit chanting as a medical intervention are still rare.
• Mechanistic evidence (heart rate, brain waves, respiration) tends to be stronger than direct clinical outcomes like disease reduction.

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🧩 Summary of Scientific Findings

Evidence suggests that chanting Sanskrit in a yogic context can:
✔ Increase parasympathetic nervous system activity and relaxation (via HRV).
✔ Modulate brain wave patterns associated with calm attention.
✔ Potentially strengthen memory and cognitive networks in long-term practitioners.
✔ Provide a mindful, focused breathing pattern that reduces stress — similar to other forms of meditative breathing.

Limitations to keep in mind:

• Many studies are small, observational, or narrative reviews rather than large clinical trials.
• Some claims (e.g., immune or cardiovascular benefits) are inferred from mechanisms rather than proven in large human studies. [9]

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🧠 What This Means for Yoga Practitioners

If your goal is stress reduction, nervous system balance, and enhanced mindfulness, there is relatively good evidence that chanting sounds like OM as part of yoga/pranayama can be beneficial. If your goal is specific medical outcomes (e.g., treatment of clinical depression or hypertension), the scientific evidence is still preliminary and should be integrated with broader medical care.

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[1] Immediate Effects of OM Chanting on Heart Rate Variability Measures Compared Between Experienced and Inexperienced Yoga Practitioners https://pmc.ncbi.nlm.nih.gov/articles/PMC9015091/?utm_source=chatgpt.com

[2] Immediate Effects of OM Chanting on Heart Rate Variability PMC9015091

[3] Exploring the Effects of Om Chanting on Cognitive Functions of Individuals: A Narrative Review

https://jaims.in/index.php/jaims/article/view/4168?utm_source=chatgpt.com

[4] https://www.sanatan.org/en/a/100086.html?utm_source=chatgpt.com

[5] Autonomic and Respiratory Modulations Induced by Different Styles of Mantra Chanting

https://pmc.ncbi.nlm.nih.gov/articles/PMC12181178/?utm_source=chatgpt.com

[6] Autonomic and Respiratory Modulations Induced by Different Styles of Mantra Chanting

[7] https://www.sanatan.org/en/a/100086.html

[8] Immediate Effects of OM Chanting on Heart Rate Variability

[9] https://www.iliveactive.com/Default.aspx

Prana, Tejas and Ojas for Yoga Practitioners 
by Laura Spaulding

In Yoga and Ayurveda, prāṇa, tejas, and ojas are considered the three subtle vital essences that sustain life at physical, mental, and spiritual levels. They are sometimes called the “three treasures” of yogic physiology.  Ayurveda is the yoga-related knowledge regarding physiology, therapy, herbology, diet and lifestyle choices that affect health and well-being. “Doṣas” are the names of the three main constitutions of individuals. One’s doṣa  influences weight, preferred foods, temperature, lifestyle choices, tendencies, and many other aspects of one’s state of health.

Here is a clear summary of each essence — and how they relate to one another:

Prāṇa – The Vital Life Force

Prāṇa is the animating life-force that flows through the body via the nāḍīs (subtle channels). It governs:

• Breath and respiration
• Nervous system activity
• Circulation and movement
• Sensory perception
• Mental activity

In Ayurveda, prāṇa is closely linked with Vāta doṣa, especially prāṇa-vāta (the inward-moving force centered in the head and chest). In yoga practice it is cultivated through prāṇāyāma.

• Balanced by steady āsana and regulated breath
• Disturbed by overstimulation, anxiety, irregular lifestyle

When balanced → clarity, vitality, alertness
When depleted → fatigue, scattered mind, nervous instability

Tejas – The Inner Radiance

Tejas is the subtle essence of agni (digestive fire). It governs:

• Cellular metabolism
• Hormonal transformation
• Intelligence and discrimination (buddhi)
• Courage and willpower

Tejas is associated with the refined aspect of Pitta doṣa.

In Yoga practice:

• Strengthened by tapas (disciplined effort)
• Refined by meditation and mantra
• Disturbed by anger, overexertion, excess heat

When balanced → sharp intellect, luminosity, healthy digestion
When excessive → irritability, inflammation, burnout
When deficient → dullness, low motivation

 Ojas – The Vital Essence of Immunity and Stability

Ojas is considered the most refined product of digestion and tissue formation. It represents:

• Immune strength
• Physical endurance
• Emotional steadiness
• Spiritual contentment

Ojas corresponds to the highest refinement of Kapha doṣa.

In Yoga practice:

• Built through rest, devotion, and loving relationships
• Nourished by wholesome food and deep sleep
• Depleted by stress, over-practice, excessive sexual activity, chronic illness

When balanced → calm joy, resilience, grounded presence
When depleted → exhaustion, fragility, anxiety

Laura Spaulding will be teaching a workshop on Prana, Tejas and Ojas on Sunday May 3, 2026, 2:30-5:00 pm at Yoga East, 1125 E. Kentucky Street, Louisville, KY 40204. Go to https://yogaeast.org to register or get more information. Space is limited – registration in advance is required.  Tickets: $36.00.

Teachers and Students Behaving Badly

On September 22, 2025, I received an email from Shruthi (Sharath's widow), and Shraddha and Sambhava Jois (Sharath's adult children), who are now in charge of the Sharath Yoga Centre in Mysore, India. This email is also posted on our bulletin board at Kentucky Street along with a copy of the Ashtanga Teacher Code of Conduct which Sharath created several years ago and required all approved teachers who are on the Teacher List to agree to it. 

Here is the email:

It has recently come to our attention that there has been a breach of the Code of Conduct by one of our approved teachers.
We would like to take this moment to remind everyone that Sharath Guruji's vision has always been centered on the upliftment and well-being of both teachers and students. This was the very reason he so generously shared his knowledge — to create a respectful, safe, and supportive learning environment for all.
As clearly outlined in our Code of Conduct #7, every approved teacher is expected to maintain a safe and professional environment that is free from harassment or discrimination of any kind — including, but not limited to, those based on gender, ethnicity, nationality, or sexual orientation. It is essential that the rights, personal integrity, dignity, and privacy of each student are respected at all times.
Please note: Any teacher found in violation of this Code of Conduct will be subject to immediate removal from the directory of approved teachers.
Let us all continue to uphold the values Guruji instilled in us and ensure a positive and respectful space for everyone.

Before receiving this email, Karen Cairns told that she had been contacted by a group of concerned Ashtanga teachers wanting to have a group chat to discuss allegations made against some Ashtanga teachers.  Karen forwarded one of the chats to me. Over the next several days the group drafted a statement regarding the behavior and Ashtanga teachers were given the opportunity to sign the statement.  I did not sign the statement for several reasons:

The original Code of Conduct applies to the recent conduct.  The email from the Jois family is clear.  I did not want to agree to another statement that is not from The Sharath Yoga Centre.

From a legal standpoint, the allegations were vague, there was no information about how the allegations came to light, who had brought the allegations, and whether there had been an investigation.

The accused teachers were removed from the list of approved teachers. These teachers have no connection to Yoga East, and I do not know them.  I met one of the teachers in 2019 because she was assisting at the shala and happened to assist me a couple of times. In 2020 I was a recipient of a group email sent "to the Ashtanga Community" from a former student of one of the other teachers. This disturbing email made serious allegations against that teacher.  I brought this email to the attention of one of our students who had attended several workshops with the teacher in question, but I was told that it was probably from a student who had been accused of stalking the teacher, and to ignore it.  It probably should not have been ignored.  

In any organization of human beings, there is always going to be some behavior that requires some kind of unpleasant action. At Yoga East, we have had to ban students and teachers for theft or for extremely disruptive behavior.  Sometimes poor behavior is due to neuro-diverse conditions such as ADHD, autism spectrum conditions, bi-polar disorders, ASPD (anti social personality disorder), substance abuse, depression, anxiety - conditions for which yoga can be helpful.  If possible, we try to accommodate such students, but Yoga East is a yoga school, not a mental health facility, and we are not mental health professionals. 

If the accused teachers were students here, they would still be welcome to attend classes as students, but probably not to teach, at least not until the behavior that caused disruption has been addressed in a positive way for all concerned.  If students or teachers experience questionable behavior here or elsewhere, always bring it to someone's attention. 

--Laura Spaulding