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Yoga is a comprehensive and precisely fine-tuned process of uniting the individual consciousness with the omnipresent cosmic consciousness. Understanding the spiritual nature and philosophy of yoga is certainly more important than its gross applications pertaining to the physical exercises, postures and breathing patterns. With their perfection in yoga, the yogis control the agile activities of the body and the mind by relaxing the body completely and engrossing the mind in a soothing state of peace. It eliminates all physical and mental fatigue and helps focusing the consciousness-force in the deeper cores of the inner self. This eventually leads to a state of trance that enables spiritual elevation and transformation of life as a whole. 
The attainment of ultimate knowledge (Brahm Vidya) becomes possible only through spiritual enlightenment and sublime thoughts emanating from the awakened self. As described in the Upanishads, the principles of yoga deal with this awakening of the inner realms of soul. Yoga is a total science of strengthening and improving the physical, mental and spiritual states of being. The disciplines of yoga pertaining to the physical aspects of life focus at improving the health and augmenting the strength of the body. The first phase of yoga-sadhana deals with the practice of asanas, pranayama and several yoga-kriyas of refinement. The physical exercises and specific postures of the body practiced through different asanas, bandhas, and mudras harmonize the intra-body and brain functions and help activation of otherwise dormant vital energy centers, as one makes progress in yoga. 
The exercises (kriyas) like neti, dheti, vasti, nyauli, vajroli, kapalbhati, etc., taught under "Hathayoga" for internal purification of the body-system also fall under this category. The disciplines of fasting, austerity, penance, etc. help in cleansing the body and the mental domains and enhancing self-control. Scientific studies on the effects of yoga on physical and mental health have been rapidly expanding and yoga has been an active area of research for the past few decades. 
Today, several reputed research centers in India and abroad are dedicated to scientific research and training on these aspects of yoga and quite a few international journals are published exclusively on yoga-research and yoga-therapy. Electronic magazines and information sites on related topics are also available on the Internet. Here we highlight some of the findings of the pioneering research works that had helped validation and recognition of this ancient science in the modern world where laboratory experimentation, demonstration and/or verification as per the current trends largely happen to be the criteria for acceptance of validity of truth of a concept or a theory. Professor M. Sorkisov Serageini, a noted physiotherapist of Russia had written a book in 1960s entitled "Man Must be Healthy". In this book, he had specifically recommended yogic breathing (pranayama) for good health and cited authentic examples and explanations in its support. Surgeon Dr. Anatoly Medvedstki of the Pediatrician Department of the Central Clinical Hospital at Moscow often used to treat his patients by making them practice suitable asanas along with necessary medication. He also used to teach simple yogic exercises to children who visited his clinic with chronic problems. Cardiologist Dr. Consteniton Butiko, also of Russia, has achieved remarkable success in curing hundreds of patients of different cardiovascular and chest related problems with the help of yogic asanas and kriyas alone. His success in healing the patients of asthma by making them practice specific pranayamas rather than using any medication has given new hopes and direction to the treatment of this otherwise incurable disease/disorder. 
Pranayama is basically an exercise of enhancing and harmonizing the flow of prana (vital energy) within the body through controlled breathing and concentration. Cleansing the bronchial tube, increasing the lung-capacity and balancing the inflow of oxygen and outflow of carbon-dioxide are natural offshoots of its practice as per the pace and pattern (of breathing) suitable to the patient. Dr. Butiko also treated several cases of hypertension, epilepsy and heart ailments through this yoga-therapy. Diabetes happens to be a widespread disease of the modern times. Despite formidable advancement of medical sciences there is no definite cure of this dreaded disease of pancreatic malfunction and blood-glucose disorder. The rising rate of the disease has induced enhanced interest in research on alternate systems of medicine with special focus on yoga and herbal medicines. 
It is surprising to note that much before the birth of modern science, over 400 years B.C., Sushrut the pioneer of surgery in the ancient Indian science of medicine, had described this disease "madhumeha" with symptoms of presence of sugar in patients urine. W. Wiley had demonstrated the presence of sugar in the urine samples of some diabetic patient way back in the late 17th century A.D. Dr Dharmvir N. Varandani and Swami Anand were among the first few researchers of the modern times who had reported the findings of systematic research on the effects of yoga in treatment of diabetes mellitus. They had presented the results of their initial experiments in a national scientific congress organized by the Central Council for Research in Indigenous Medicine and Homeopathy. 
A large sample clinical study was carried out at the "Yogic Treatment cum Research Centre, Jaipur for a three-month period on 283 diabetic patients from different age groups. The patients were given balanced diet consisting of 98 gm fats, 400 gm carbohydrates, 100 gm proteins, with a total intake of around 2900 calories. Their weight, urine, blood sugar, glucose, ECG etc. were tested sequentially during the period of study. 
The patients were practicing Sarvangasana, Halasana, Mayurasana, Padahastrasana, Uttana Padasana, Sirsasana, Janusirasana, Pavanamuktasana, Savasana, etc., along with some necessary kriyas every morning and evening under proper guidance. There also was a slot for regular prayers, devotional practices and some meditational sadhanas in their routine. The results showed significant improvement after three months in over 52% of the patients; most of whom had been completely cured. The remaining sample mostly consisted of those having the disease in acute state or suffering from it since more than half of their age. Many of these also showed some positive response. 
Dr. Lakshmikanthan’s article on "Yoga and The Heart" was published in "Yoga Life" annual issue in year 1977. He was a Professor of the prestigious Govt. Medical College, Madras at that time. In this article he had reported the findings of his studies on two groups of patients of hypertension in the Govt. Hospital on whom the allopathic medicines were largely ineffective. The patients in the first group also had weak hearts or some cardiac problems along with high blood pressure. Those in the second group had healthy hearts. The patients in the first group were made to practice savasana while keeping soft pillows below their legs. Those in the second group were given extra exercises of Sarvangasana, Halasana, and Viparitkarani Mudra. The immediate benefit noted in both the groups was that the patients felt generally relaxed and started getting sound sleep. 
The healing effects of normalizing the B.P. were quite significant in the second group. Many in the first group began to respond positively to medicines. Excellent effects of savasana on cardiac ailments were also reported by Dr. K. K. Date in similar studies. Dr. Shrinivasan of Patna (India) and Dr. Benson of U.S.A. had recorded positive effects of yogic meditation on patients suffering from different kinds of heart diseases. Asanas are scientifically devised modes of physical exercises that work on the mind-body system in a natural way. For example, the stretching and compression of the muscles under these practices regulate the blood flow in a balanced manner, inducing energetic freshness in the body-components; it also increases the flexibility of the muscles. 
The other fitness exercises, e.g. dana-baithaka and some of the aerobics might give rapid results but these usually harden the muscles and there is a risk of damaging them due to excessive pressure. 
Another advantage of yoga-asanas is that if one asana corresponds to forward bending, there is also another in the same set of asanas, which requires backward bending and thus the two make a perfect sequence in terms of biomechanics as well. Sirsasana is regarded as the best in terms of collective benefits of physical and mental health. However, it should be practiced only after sufficient training and having experience of other asanas. 
The first scientific study on this higher-level asana was reported sometime before 1980 by Dr. Alexandro W. Julian, director of the Thord Clinic of Meditation, Poland. He had measured the effects of sirsasana on the different organs and physiological body functions on a healthy subject with the help of X-ray, ECG, and EMG etc. 
The person under study had good mental concentration and experience of practicing this asana. He was made to do this exercise with empty stomach for 20-30 minutes followed by savasana.The important parameters were observed before, in-between and after the asanas practice. Instant balancing of serum level in the blood, regulation of blood flow, increase in WBC count, etc. were the immediate positive results recorded. These were indicative of prevention of coronary blockage and heart attacks and augmenting of body’s resistance against diseases. 
The X-ray showed broadening of lung-volume without any pressure on heart; the pulmonary tests showed 33% increase in the amount of oxygen consumption during inspiration and 10% decrease in its chances of expiration with carbon dioxide. The respiration rate had decreased. These further confirmed relaxation of the heart and improvement of vital capacity.
The results of controlled clinical study on the effects of Bhujangasana were presented in 1978 during the first conference on “Application of Yoga in Rehabilitation Therapy”. This asana was found to reduce stress and normalize the blood pressure. The early studies of Kaivalyadham, Lonavala (India), had reported sarvangasana and mayurasana as most suitable for maintenance of normal health and fitness. 
These asanas were also found easier to practice and more effective as compared to the other asanas on anemic or physically weak patients. The foundation laid by the studies of yesteryears had not only approved the scientific validity of yoga-asnas, but also paved the way for advanced research across the globe on yoga-therapy for treatment of psychosomatic disorders. This also expanded the scope of application of yoga for well-being of the masses. Incorporating these apparently simple exercises in daily life indeed bestows amazing benefits upon physical and mental health.

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