Yoga Through the Ages: Ancient Styles Making a Modern Comeback

Yoga , an ancient practice that dates back over 5,000 years, has become a global phenomenon in modern times. While many people are familiar with the mainstream styles of yoga practiced today—such as Vinyasa, Hatha, and Bikram—few realize that many of these forms are rooted in ancient styles that have stood the test of time. These ancient yoga traditions, which were once passed down in secluded ashrams and practiced in solitude, are now making a modern comeback, bringing their wisdom and techniques into the contemporary yoga scene.

In this article, we’ll take a journey through the history of yoga, explore ancient styles that are regaining popularity today, and discuss why these time-honored practices are more relevant than ever. Whether you're a seasoned practitioner or new to yoga, understanding the roots of these practices can deepen your appreciation for their power and benefits.

The Origins of Yoga: A Brief Historical Overview

The origins of yoga can be traced back to ancient India, with the earliest known references found in the Rig Veda, a sacred Hindu text written around 1500 BCE. However, yoga is believed to have been practiced even earlier as part of the spiritual traditions of the Indus Valley Civilization. Over the centuries, yoga has evolved from a purely spiritual and meditative practice into a system that also includes physical postures, breathing techniques, and ethical principles.

Four Major Eras of Yoga:

• Vedic Yoga (1500 – 500 BCE): Yoga during this era was closely tied to the rituals and hymns of the Vedic texts. It focused on connecting with divine forces through meditation, sacrifice, and chants.
• Preclassical Yoga (500 BCE – 200 CE): This period includes the development of Upanishads and the Bhagavad Gita, which expanded on the philosophical foundations of yoga. Here, meditation and self-realization became central aspects of the practice.
• Classical Yoga (200 CE – 800 CE): The Yoga Sutras of Patanjali, written during this time, systematized yoga into an eightfold path (Ashtanga), emphasizing moral discipline, physical postures, breath control, and meditation.
• Postclassical Yoga (800 CE – present): This era marks the diversification of yoga styles, particularly with the development of Hatha Yoga, which focuses on physical postures (asanas) and breath control (pranayama). This is the foundation for most modern yoga practices.

While modern yoga often focuses on the physical postures (asanas), the roots of the practice are much deeper, encompassing spiritual growth, mindfulness, and energy work. Today, many of these ancient styles are experiencing a revival, as practitioners seek to return to the holistic foundations of yoga.

Why Ancient Yoga Styles Are Making a Modern Comeback

In today's fast-paced world, more and more people are looking to reconnect with the authentic and original teachings of yoga. As modern yoga has become more commercialized and fitness-focused, there's a growing desire to return to yoga's roots—its meditative, spiritual, and healing aspects. Ancient yoga styles offer more than just a physical workout; they provide tools for mental clarity, emotional healing, and spiritual growth.

Here are a few reasons why ancient yoga styles are making a resurgence:

• Holistic Approach: Ancient yoga styles offer a more comprehensive approach to well-being, addressing not just physical fitness but also mental, emotional, and spiritual health.
• Stress and Mental Health Relief: As mental health issues like anxiety, depression, and burnout become more prevalent, many are turning to the mindfulness and meditative aspects of ancient yoga styles for relief.
• Cultural Reconnection: As yoga practitioners become more curious about the history and philosophy behind the practice, there's a growing interest in exploring the ancient traditions and rituals that shaped modern yoga.
• Spiritual Depth: For those seeking a deeper connection with themselves and the world around them, ancient yoga styles offer profound spiritual insights and techniques that go beyond the physical postures.

Now, let's explore some of these ancient styles of yoga that are making a comeback today.

1. Kundalini Yoga: Awakening Inner Energy

Kundalini Yoga is one of the oldest and most powerful forms of yoga, designed to awaken the dormant energy, or kundalini, that lies coiled at the base of the spine. Through a combination of dynamic breathing techniques, chanting, meditation, and postures, Kundalini Yoga seeks to activate this energy and move it up through the chakras, leading to heightened consciousness and self-awareness.

Ancient Roots:

Kundalini Yoga has its origins in Tantra, a spiritual tradition that dates back over 3,000 years. It was passed down in secrecy through oral tradition until it was brought to the West by Yogi Bhajan in the late 1960s. The practice of Kundalini focuses on the union of Shiva (masculine energy) and Shakti (feminine energy), and it is deeply rooted in the ancient yogic philosophy of energy and chakras.

Why It's Making a Comeback:

In today's world, where stress and disconnection from self are common, Kundalini Yoga offers a transformative experience that balances energy, reduces anxiety, and promotes inner peace. It is also known for its profound meditative and healing effects, making it increasingly popular among those seeking a holistic spiritual practice. Kundalini is often called the "yoga of awareness," and with mental health concerns on the rise, its ability to address emotional well-being is a major reason for its modern resurgence.

Scientific Research Supporting Kundalini Yoga:

Modern science has begun to validate the ancient wisdom of Kundalini Yoga through rigorous research. A groundbreaking study published in 2020 showed that the practice of Kundalini Yoga increases the size of the hippocampus in older adults, with participants showing significant improvement in the volume of the right hippocampus through MRI scans. This finding is particularly significant because the hippocampus plays a crucial role in memory, learning, and the regulation of spatial navigation.

Research from UCLA has demonstrated that a 12-week Kundalini yoga course provided test subjects with a range of measurable brain benefits including improved memory, anti-aging effects, and anti-inflammatory benefits. The study found that compared to memory enhancement training, yoga intervention produced an increase in the volume of the hippocampus and improved functional connectivity in that region. At 12- and 24-weeks after the intervention, yoga participants demonstrated a reversal of aging biomarkers, including an improvement in gene expression of anti-inflammatory and anti-aging molecules.

A randomized controlled trial published in the National Center for Biotechnology Information (NCBI) database found that older participants with mild cognitive impairment who practiced Kundalini Yoga showed significant improvement in both memory and executive functioning. The study concluded that both Kundalini Yoga and memory enhancement training groups showed significant improvement in memory, however, only Kundalini Yoga showed significant improvement in executive functioning.

An 8-week study of Kundalini Yoga for PTSD trauma sufferers showed that participants had significantly improved PTSD symptoms, including better sleep, less perceived stress, more positive mood, more resilience, and less anxiety than the control group. A 2017 study measured the effects of Kundalini Yoga on stress perception by analyzing secretion of cortisol and alpha-amylase, two key hormonal stress indicators, finding that three months of practice produced an immediate effect on salivary cortisol levels and a significant decrease in perceived stress.

During the COVID-19 pandemic, university students participating in Kundalini Yoga sessions showed remarkable improvements in mental health. A randomized controlled trial found that students who attended six weekly yoga sessions experienced significant reductions in psychological distress, with depression scores decreasing from 13.56 to 7.88 and anxiety scores dropping from 12.50 to 7.63.

Benefits of Kundalini Yoga:

Through its unique combination of movement, breathwork, mantra, and meditation, Kundalini Yoga activates and balances the energy centers (chakras) in the body, creating a harmonious flow of life force energy. Practitioners often report increased self-awareness, enhanced intuition, and greater creativity as they develop a deeper understanding of their inner landscape. The powerful breathwork and meditation techniques employed in Kundalini practice work synergistically to reduce anxiety and stress, helping individuals navigate the challenges of modern life with greater ease and equanimity. Regular practice strengthens the nervous system and improves emotional resilience, allowing practitioners to respond to stressors with greater calm and clarity rather than reacting impulsively.

2. Ashtanga Yoga: The Eight-Limbed Path

Ashtanga Yoga is a rigorous and disciplined form of yoga that follows a specific sequence of postures, combined with deep breathing (Ujjayi) and internal locks (Bandhas). Ashtanga is derived from the teachings of the Yoga Sutras of Patanjali, which outlined the eightfold path (Ashta-Anga) to spiritual enlightenment. This style was popularized by Sri K. Pattabhi Jois in the 20th century, but its roots can be traced back to the ancient Vinyasa Krama of Vedic times.

Ancient Roots:

Ashtanga Yoga's roots lie in Patanjali's Yoga Sutras, which were written around 200 CE. These sutras laid out an eight-limbed path to spiritual enlightenment, encompassing ethical conduct, self-discipline, physical postures, breath control, sensory withdrawal, concentration, meditation, and ultimately, union with the divine. The physical asana practice of Ashtanga was revived by Pattabhi Jois in the 20th century, based on the ancient Yoga Korunta, a text said to contain instructions on Vinyasa, the synchronization of breath and movement.

Why It's Making a Comeback:

Ashtanga Yoga is experiencing a revival as people seek structure and discipline in their practice. Its focus on breath, movement, and internal awareness makes it a highly meditative practice, even though it is physically demanding. Ashtanga is particularly appealing to those who appreciate a structured and challenging practice, combined with the deeper spiritual teachings of yoga.

Scientific Research Supporting Ashtanga Yoga:

Scientific studies have revealed impressive benefits of Ashtanga Yoga on both physical and mental health. An 8-month randomized controlled study examining the effects of Ashtanga Yoga on bone metabolism in premenopausal women found that the bone formation marker (serum Bone ALP) was maintained in the yoga group but significantly decreased in the control group, yielding a net benefit of 16.2% for the yoga treatment group. This suggests that regular long-term Ashtanga Yoga may have positive effects on bone health.

Research published in 2017 demonstrated that Ashtanga Yoga serves as an effective intervention for psychological well-being. A study following 31 participants through 18 Ashtanga yoga classes over nine weeks found significant improvements in depression and anxiety symptoms, affect, self-esteem, and interpersonal functioning dimensions related to assertiveness, attention to one's needs, and capacity to connect.

A University of London study in collaboration with Ashtanga teacher Charlie Taylor-Rugman gathered 22 complete yoga beginners and taught them the Ashtanga Primary Series for eight weeks. The results were remarkable: participants saw a 40% increase in hamstring flexibility, a 42% improvement in arm strength, and a 32% development in core stability after just eight weeks.

Researchers at Columbia University compared an hour of beginning Ashtanga yoga with walking on a treadmill, finding that the sun salutation part of the yoga session was a considerable cardiovascular workout, getting volunteers' hearts beating at 55% of maximum heart rate and revving up their metabolic rates to the level that a moderately brisk walk would.

A cross-sectional study using simultaneous PET/MR imaging found that experienced Ashtanga practitioners showed decreased regional glucose metabolism in the medial temporal cortex, striatum, and brainstem compared to controls, with a significant inverse correlation to years of practice. This suggests that long-term Ashtanga practice may produce beneficial changes in brain metabolism.

A large-scale study of 213 long-term Ashtanga Yoga practitioners compared their psychological well-being profiles using the PERMA scale against 31,966 individuals representative of the general population. The findings revealed that those engaged in long-term Ashtanga Yoga practice significantly outperformed the control group on all dimensions of psychological well-being.

Benefits of Ashtanga Yoga:

The systematic practice of Ashtanga Yoga builds exceptional strength, flexibility, and stamina through its progressive series of postures. As practitioners move through the demanding sequences, they develop not only physical prowess but also mental fortitude and determination. The synchronized breath and movement characteristic of Ashtanga creates a moving meditation that increases mental clarity and focus, helping practitioners cultivate a state of flow where body and mind work in perfect harmony. This disciplined practice cultivates deep commitment to personal growth, teaching practitioners to show up consistently and work through challenges both on and off the mat. The internal heat generated through the practice, known as tapas, promotes detoxification and cleansing of the body, helping to purify both the physical and subtle energy systems.

3. Bhakti Yoga: The Yoga of Devotion

Bhakti Yoga is the yoga of devotion, focusing on cultivating a deep love and connection with the divine through practices such as chanting, singing, and prayer. Often referred to as the "yoga of the heart," Bhakti Yoga emphasizes surrender, humility, and love for all beings.

Ancient Roots:

Bhakti Yoga is one of the oldest forms of yoga, with its origins in the Bhagavad Gita (written around 500-200 BCE), where it is described as the path of devotion to God. It is deeply rooted in the Hindu devotional traditions, particularly the worship of deities like Krishna, Shiva, and Durga. Bhakti Yoga was further popularized during the Bhakti Movement of medieval India (circa 7th to 15th centuries), when devotional poets and saints spread the practice of divine love through songs and poetry.

Why It's Making a Comeback:

In today's individualistic and achievement-oriented society, Bhakti Yoga offers a much-needed emphasis on love, connection, and service to others. Many practitioners are turning to Bhakti Yoga for its simplicity and emotional depth. The practice of kirtan (devotional chanting) is becoming increasingly popular in yoga studios around the world, as it provides a powerful way to connect with the heart and express devotion.

Scientific Research Supporting Bhakti Yoga:

While Bhakti Yoga has been less extensively studied than some physical yoga styles, emerging research is beginning to validate its therapeutic benefits. Studies have shown that group song and chanting, central practices in Bhakti Yoga, have long been linked to improved mood and psychological well-being. Recent research found that even online chanting appears to have positive psychosocial benefits, demonstrating the power of collective song.

For decades, studies have found prayer—a key component of Bhakti practice—to be linked to the improvement of subjective well-being among people who pray. A 2017 study found that praying for situations to improve helped people fixate less on their worries and strengthened their overall capacity for holding their attention on things they wanted to focus on.

Research on integrated yoga modules that included Bhakti Yoga (devotional sessions) showed that these practices are effective for direct handling of emotions by nurturing positive emotions of pure love and surrender to the divine as tools for stress reduction and positive health. The study found that spirituality, including elements such as faith, selfless service, and pure love, promotes a healthier coping style.

A comprehensive review by the Gale Encyclopedia of Alternative Medicine reports that devotional practices associated with Bhakti Yoga have positive effects on physical as well as emotional health. The positive physical effects include strengthening of the immune system, lowered blood pressure, and improved ability to cope with chronic pain. Chanting or hymn singing (kirtana) has been shown to be particularly effective in pain management.

Recent studies on the psychological impacts of Bhakti Yoga practices found significant reductions in depression and anxiety. One study using Bhakti Yoga techniques including AUM chanting, meditation, and devotional songs with 32 patients showed that average depression scores decreased from 13.56 to 7.88 and anxiety scores fell from 12.50 to 7.63.

Research also indicates that individuals with deeper religious or spiritual beliefs—core to Bhakti practice —often experience enhanced mental well-being and adapt faster to health challenges compared to those less spiritually inclined. Embracing spirituality in yoga can cultivate emotions like happiness, hope, and gratitude, which positively influence both mental and physical health.

Benefits of Bhakti Yoga:

The practice of Bhakti Yoga fosters a deep sense of love, compassion, and unity with all beings, helping practitioners transcend the boundaries of the individual self and recognize the divine spark in everyone they encounter. This profound shift in perspective naturally reduces stress and anxiety through devotional practices like chanting and singing, which activate the parasympathetic nervous system and create states of deep relaxation and joy. The path of Bhakti cultivates emotional healing and spiritual growth through surrender and selfless service, teaching practitioners to release attachment to outcomes and trust in a higher power. Regular participation in devotional practices provides a sense of community and connection through group chanting and prayer, combating the isolation and loneliness that plague modern society while creating meaningful relationships based on shared spiritual values.

4. Hatha Yoga: The Foundation of Physical Practice

Hatha Yoga is one of the most ancient and foundational forms of yoga, focusing on the balance of opposing forces (Ha = sun, Tha = moon) within the body and mind. It includes physical postures (asanas), breath control (pranayama), and meditation to purify and balance the body's energies.

Ancient Roots:

Hatha Yoga can be traced back to the Tantric traditions of medieval India, particularly to the 15th-century text Hatha Yoga Pradipika written by Swami Swatmarama. This text outlines the physical postures, breathing techniques, and purification practices designed to prepare the body and mind for deeper spiritual practice. Hatha Yoga serves as the foundation for most modern physical yoga practices, including Vinyasa and Power Yoga.

Why It's Making a Comeback:

As the fast-paced world leaves many people feeling disconnected from their bodies, Hatha Yoga is being rediscovered as a way to slow down, balance, and harmonize the body's energies. Its emphasis on breath and body awareness makes it accessible to practitioners of all levels, providing both a gentle introduction to yoga and a deep, meditative practice for seasoned yogis.

Scientific Research Supporting Hatha Yoga:

Extensive scientific research has documented the wide-ranging benefits of Hatha Yoga practice. A comprehensive study published in PubMed examined the effects of an 8-week Hatha yoga practice on physical fitness in healthy, untrained volunteers. The results showed remarkable improvements: isokinetic muscular strength for elbow extension, elbow flexion, and knee extension increased by 31%, 19%, and 28% respectively, while isometric muscular endurance for knee flexion increased 57%. Flexibility measures were equally impressive, with ankle flexibility increasing 13%, shoulder elevation improving 155%, trunk extension advancing 188%, and trunk flexion growing 14%. Additionally, both absolute and relative maximal oxygen uptake increased by 7% and 6% respectively.

A large-scale randomized controlled study with 173 Chinese adults examined the effects of a 12-week Hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility. The yoga group achieved significant improvements in VO2max, curl-up and push-up tests, and flexibility measures in both genders, with adherence rates of 89% and attendance at 94%. No serious adverse events occurred, and the findings suggested that Hatha yoga may be an alternative training modality for health enhancements.

Harvard Medical School research found that practicing Hatha yoga improved lipid profiles in healthy patients as well as in patients with known coronary artery disease. The practice also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications (https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat). Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits.

A correlational study of 211 female yoga practitioners aged 45 to 80 years found significant inverse relationships between yoga experience and both body mass index (BMI) and medication use. Participants had practiced yoga for as long as 50 years and for up to 28 hours per week, with findings showing that hours of yoga per week and total lifetime hours of practice were related to declines in BMI and medication use over a long time period.

A randomized controlled trial specifically examining the influence of Hatha yoga on mental health found that after eight weeks of practice, participants experienced significant reductions in self-reported stress and stress reactivity levels, as well as increased mindfulness, compared to the waitlist control group. The study concluded that regular participation in Hatha Yoga can improve mental health outcomes.

Research on Hatha yoga's effects on energy expenditure and respiratory changes found that while the exercise stimulus may not be as high as some forms of physical activity, yoga practice may be a more energy-efficient way to accrue meaningful physiological benefits, making it particularly valuable for people who are not able to undergo high-intensity exercises.

Benefits of Hatha Yoga:

The regular practice of Hatha Yoga brings about profound improvements in flexibility, strength, and balance, helping practitioners move with greater ease and grace in their daily lives. This ancient practice increases awareness of the body and breath, promoting mindfulness and relaxation that extends far beyond the yoga mat into every aspect of life. Through its carefully designed sequences and emphasis on proper alignment, Hatha Yoga works to balance the nervous system and reduce stress, activating the parasympathetic nervous system to counteract the chronic stress response so common in modern life. Perhaps most importantly, Hatha Yoga provides a strong foundation for exploring other styles of yoga, teaching fundamental principles of breath control, body awareness, and meditation that support any yoga journey.

5. Iyengar Yoga: Precision and Alignment

Iyengar Yoga, developed by B.K.S. Iyengar, is a modern adaptation of ancient Hatha Yoga principles, with a strong emphasis on precision, alignment, and the use of props such as belts, blocks, and blankets. Iyengar Yoga is known for its attention to detail and its ability to make yoga accessible to people of all abilities.

Ancient Roots:

Iyengar Yoga is deeply rooted in the teachings of Hatha Yoga, which emphasizes the alignment of the body, breath, and mind. B.K.S. Iyengar, one of the most influential yoga teachers of the 20th century, drew from ancient texts like the Yoga Sutras of Patanjali and the Hatha Yoga Pradipika to develop a system that could be practiced by anyone, regardless of age, ability, or physical condition.

Why It's Making a Comeback:

With the increasing focus on body mechanics and injury prevention in today's fitness culture, Iyengar Yoga is gaining popularity for its therapeutic approach. The use of props makes it accessible to people with injuries, mobility issues, or those recovering from surgery, while its emphasis on alignment makes it beneficial for advanced practitioners looking to refine their practice.

Benefits of Iyengar Yoga:

Through its meticulous attention to alignment and the strategic use of props, Iyengar Yoga significantly improves posture, alignment, and body awareness, helping practitioners understand the subtle mechanics of their bodies and move with greater efficiency and safety. The therapeutic nature of this practice makes it particularly valuable for addressing injuries, chronic pain, and mobility issues, with modifications and props allowing practitioners to experience the benefits of poses that might otherwise be inaccessible. The precise movements and sustained holds characteristic of Iyengar practice build both strength and flexibility in a balanced way, creating bodies that are not only strong but also supple and resilient. Finally, the intense focus required to maintain proper alignment enhances concentration and mental focus through mindful practice, training the mind to remain present and attentive even in challenging situations.

6. Tantra Yoga: Union of Energy and Consciousness

Tantra Yoga is a spiritual practice that seeks to awaken the inner energy of the practitioner and unite it with the cosmic consciousness. While Tantra is often misunderstood in the West as being solely focused on sexuality, its true purpose is the expansion of consciousness and the realization of oneness with the universe.

Ancient Roots:

Tantra Yoga has its origins in ancient Vedic and Shakta traditions of India, dating back over 2,000 years. Tantra emphasizes the integration of the physical and spiritual, the masculine and feminine, and the material and immaterial aspects of life. It uses various techniques, including mantra, yantra, meditation, and ritual, to awaken the kundalini energy that lies dormant at the base of the spine.

Why It's Making a Comeback:

As people seek deeper spiritual experiences beyond the physical practice of yoga, Tantra Yoga is being rediscovered for its transformative potential. It offers a holistic path that includes both the physical and metaphysical aspects of yoga, making it appealing to those looking to explore their inner energy and connect with the divine.

Benefits of Tantra Yoga:

The practice of Tantra Yoga works to awaken and balance the kundalini energy, the primal life force that resides at the base of the spine, guiding it upward through the chakras to create profound states of consciousness and spiritual awakening. This transformative journey enhances self-awareness, intuition, and spiritual growth, helping practitioners develop a deeper understanding of their true nature and their place in the cosmos. Tantra's emphasis on integrating all aspects of existence promotes harmony between the masculine and feminine energies within, creating a sense of wholeness and completeness that transcends duality. Ultimately, this ancient practice provides a path to deeper connection with oneself and the universe, offering techniques and insights that help practitioners experience the fundamental unity underlying all of existence.

Conclusion: Rediscovering the Wisdom of Ancient Yoga

As yoga continues to evolve and grow in popularity, more practitioners are looking beyond the fitness-focused practices of the modern era to rediscover the wisdom of ancient yoga styles. These timeless traditions offer a holistic approach to well-being, addressing not just the physical body but also the mind, emotions, and spirit.

Whether you’re drawn to the energy-awakening practices of Kundalini Yoga, the devotion of Bhakti Yoga, or the precision of Iyengar Yoga, exploring these ancient styles can deepen your practice and provide new insights into the transformative power of yoga.

In a world that is often focused on speed, productivity, and achievement, these ancient yoga traditions remind us to slow down, connect with ourselves, and embrace the journey of self-discovery and spiritual growth. By revisiting the roots of yoga, we can unlock its full potential and integrate its timeless wisdom into our modern lives.