Yoga's 16 Proven Health Benefits
Yoga is more than just a series of physical postures, despite what popular culture would have us believe. It encompasses a wide range of meditative and self-disciplined activities, including but not limited to meditation, chanting, mantra, prayer, breath work, ritual, and selfless action.
The Sanskrit term yuj, from which we get the English word yoga, means "to yoke" or "to bind." The word has several different connotations, all of which centre on the idea of union or connection, from astronomical conjunction to marriage.
Asanas in yoga refer to the physical poses and exercises that make up the yoga tradition.
Although studies on yoga's effects on health are still in their infancy, what little there is suggests that this ancient practice has enormous positive effects on our well-being.
We'll take a closer look at 16 of yoga's numerous advantages.
1) Flexibility is greatly enhanced by yoga practice.
In 2016, Yoga Journal and Yoga Alliance, two of yoga's most prominent organisations, surveyed people all around the world to collect data on yoga's prevalence, popularity, and other factors.
The most common response when asked why they chose yoga was "improve flexibility."
Possessing a flexible body is crucial to your overall well-being. There is a wide spectrum of yoga practises available, from the very intense to the very gentle. The flexibility-boosting effects of exercise can be seen even in the least strenuous forms.
Seniors aged 65 and up may find particular benefits from practising yoga to increase their range of motion. A 2019 study discovered that yoga not only prevented the loss of flexibility that comes with age but increased flexibility in the elderly.
2. Yoga is a great way to de-stress.
According to recent data from the American Psychological Association, 84% of adult Americans are experiencing the negative effects of stress.
So it's hardly surprising that lowering stress levels were the second most popular answer for why individuals practice yoga. Fortunately, asana (the physical postures) in particular is quite effective in lowering stress levels in scientific studies.
However, remember that the physical asana (posture) practise is only a part of yoga. Tension and stress may be greatly reduced by practices like meditation, breathwork, and auditory rituals like chanting and sound baths.
3.Yoga is good for your mind.
In terms of mental illness, major depressive disorder (MDD) is among the most prevalent.
In 2017, researchers conducted a meta-analysis of 23 interventions investigating the efficacy of yoga-based therapies for depression. Their findings: yoga is a viable alternative treatment for major depressive disorder.
Yoga treatments that emphasize movement and those that emphasize breathing have both been demonstrated to be effective in alleviating depression.
4.Potential anti-inflammatory effects of yoga
Chronic inflammation is frequently the first sign of impending disease. Persistent inflammation has been associated with the development of several diseases, including heart disease, diabetes, arthritis, Crohn's disease, and others.
In a meta-analysis of 15 trials, researchers discovered that all types, intensities, and durations of yoga practised for chronic illnesses resulted in decreased biochemical indicators of inflammation.
5 Doing yoga regularly is a certain way to bulk up
Most people think of yoga as a way to increase flexibility, but other styles of yoga focus on growing strength. The class, method, and instructor all play a role. Because of this, yoga asana may benefit you in many ways.
The strength-building effects of yoga have been examined in a variety of settings, including those of persons with breast cancer, the elderly, and young children.
Yoga was proven to be an effective strength-building technique across a wide range of ages and levels of health in another study involving air force members.
6. Yoga may help with anxiety.
Anxiety disorders may be the most frequent mental health illnesses in the United States, according to a new report from the Anxiety and Depression Association of America.
Common anxiety disorders include GAD, social anxiety, and phobias. Anxiety disorders might include even persistent stress.
Several experts have called for more repeated studies before concluding that yoga asana is useful as an alternative treatment for anxiety disorders; yet, many studies point in that direction.
The practice of yoga Nidra, which involves a physical inventory and guided meditation, has been demonstrated to alleviate anxiety.
7. Yoga may enhance well-being.
Quality of life (QOL) is "an individual's view of their place in life in the context of the culture and value systems in which they live and in connection to their goals, expectations, standards, and concerns," as defined by the World Health Organization.
Relationships, creativity, learning opportunities, health, and financial pleasures are only a few of the variables that contribute to the quality of life.
Quality of life has been studied for decades as a potential indicator of survival and response to treatment for those with chronic diseases and injuries.
Yoga may help persons with chronic pain improve their quality of life, according to a 2019 meta-analysis.
8. An increase in immunity may be one benefit of yoga.
Being under constant emotional duress weakens your defences.
Having a weakened immune system makes you more vulnerable to disease. However, as was previously said, yoga is often regarded as a credible alternative therapy for stress.
Although more studies are needed to draw firm conclusions, some have discovered an association between regular yoga practise (particularly over the long term) and enhanced immune system health.
This is because yoga reduces inflammation and boosts cell-mediated immunity.
9 Yoga is good for your equilibrium.
Maintaining your equilibrium is essential in all aspects of life, not just when you're attempting to do the Tree Pose in yoga. Everyday activities like picking something up off the floor, reaching for an item on a shelf, or walking downstairs all need it.
Some studies have found that practicing yoga can help athletes enhance their coordination and overall performance. Yoga can help older people with balance.
Asana practise in yoga can assist those with brain injuries regain their equilibrium.
For those who are less mobile or have balance issues due to age or injury, a kind of yoga known as "adaptive yoga" or "chair yoga" may be the best option.
10. Yoga can boost heart health.
Pranayama, often known as "yogic breathing," is a fundamental and rewarding part of yoga practise.
A systematic evaluation of 1,400 papers on the effects of pranayama was published in the Journal of Ayurveda and Integrative Medicine. That yogic breathing may boost the efficiency of several bodily systems was a major message.
According to the reviewed literature, slowing one's breathing rate has profound effects on the cardiovascular system, improving parameters such as heart rate, stroke capacity, arterial pressure, and cardiac contractility. Yogic breathing practises can positively affect the cardiorespiratory control region of the brain.
11. Yoga might make sleeping better.
Scientists evaluate a person's sleeping habits by monitoring how long they sleep and how easily they fall asleep. Both of these may be impacted by insomnia.
The quality and duration of sleep have both been found to benefit from practising yoga. There is a correlation between the practice of yoga and improved mental health, in part because of the meditative benefits of physical activity.
Numerous studies demonstrate that yoga Nidra is particularly good for promoting sleep, maybe because it reduces anxiety.
12. Practice of yoga can boost confidence.
Adolescents and young adults typically struggle the most with issues of body image and self-esteem. The good news is that yoga has been shown to have a favourable effect on self-esteem and perceived body image in several recent scientific studies.
Yoga's potential to alleviate anorexia nervosa patients' co-occurring preoccupation, anxiety, and sadness has also been suggested by research.
13.Yoga may help your bones stay healthy
Yoga involves several isometric contractions, in which the muscles are completely engaged but their length does not vary as the pose is held.
Plank Pose is an upper pushup posture that involves engaging the arms, trunk, and legs without the typical shortening and lengthening that occurs during a typical pushup.
A Warrior II pose is held with the front knee and hip bent. It has been shown that isometric workouts, particularly those done with the joints in a flexed position, can enhance bone density.
Osteopenia and osteoporosis are both characterised by a gradual decrease in bone mass, however, yoga asana may help stop this process. An analysis of the effects of yoga on bone health found that even 12 minutes a day made a substantial difference.
However, it should be noted that the research on the effects of yoga on bone density has been contradictory, making any firm conclusions about the topic difficult at this time.
14. The practice of yoga has been shown to improve spinal alignment and overall body awareness.
It appears that, as a tech-reliant modern civilization, we are spending an increasing amount of time sitting or hunching over our various electronic devices.
However, a meta-analysis of 34 trials indicated a consistent benefit for yoga on interoception (the ability to perceive bodily sensations) and posture-related brain regions.
Yoga's emphasis on mobility and flexibility can also aid in improved alignment by lengthening and stretching tight muscles (like the hamstrings) and increasing spinal flexibility.
Improve your posture while working out by doing yoga positions during rest periods.
15) Yoga has been shown to enhance brain function.
Research indicates that yoga has benefits for both the mind and the body.
According to the aforementioned review, yoga practice stimulates regions of the brain involved in motivation, executive function, attention, and neuroplasticity.
16. Yoga can assist with fatigue
At what appears to be an all-time high, people are reporting symptoms of burnout, or extreme fatigue severe enough to compromise health.
This is the awareness of and responsiveness to one's physiological cues, suggesting that yoga practice might improve one's receptivity to and appreciation for one's own body's messages.
In conclusion
Even though the study is still in its infancy, the results are encouraging and back up what yoga practitioners have been saying for thousands of years: To put it simply, yoga is good for us.
Yoga encompasses a wide variety of disciplines, most of which emphasise meditation rather than physical exertion. Incorporating a sense of karma or altruism into one's yoga practise is also acceptable.
You may practise yoga every day since it involves more than just physical activity.
Investing in your yoga practice is an investment in you, so experiment with different approaches until you find one that feels right.