Yoga and its Significance

Yoga as its name suggests is summing up (YOG A - In Indian language).
So how Yoga sums up gives the answer to your next query, its significance.
Yoga - Sums up or uplifts your life by:

• YAMA - Making life disciplined.
• NIYAMA - Enhancing Social Skills.
• ASANAS - Enhances physical Strength.
• PRANAYAMA - Improving life span & curing respiratory disorders.
• PRATYAHARA - Improves your control on primary & secondary sensory organs.
• DHARANA - Improves your single point focus abilities.
• DHAYANA (MEDITATION) - Improves self realization, concentration & mental ability & reduces stress [If done with proper form & guidance].
• SAMADHI - Merging to the god with self realization. [Now this is only meant for rarest or rare yogies, not for us quorans. This level can only be achieved by those who are beyond any materialistic world].

We common people can only perform asanas or pranayama not even genuine meditation. However real taste of yoga can only be achieved if we go by the sequence mentioned above. But the fact is in this fast forward world, we need instant results from everything. So we directly switch to Asanas & Pranayama.

Good Variation in daily habits

Your body & brain is smart enough to get habitual to similar tasks performed on daily basis. So for optimal health improvements it is necessary to bring variation to your daily intakes in the form of food or drink, along with your workout variations. So that your body does not get adaptable to similar use on daily basis. The best way is to either use 7 day variation  in diet plan or altering your daily diet with surprise in nutrition intake.

Best benefits you can get from seasonal fruits & veggies for micro-nutrients ( Vitamins & Minerals). So always include seasonal foods.
For macro-nutrients you may opt for nuts, seeds, eggs or non-veg.

Now other than healthy eating variations. We also need to bring variation in our daily workouts & exercises followed by resting or relaxing days.

Like
Monday = [Lower Body] => Leg + Calfs+ Thighs + Glutes Day
Tuesday = [Arms Day] => Shoulders+Forearms+Triceps
Wednesday = [Biceps + Back Day]
Thursday = Rest
Friday = [Chest+Back Day]
Saturday = [Abs Day] = Abs+Obliques
Sunday = Yoga + Pranayama

Above list is sample example, you may vary as per your convenience, all you need to remember is bring variation to eating & exercising habits.