Yoga is a spiritual, mental and physical practice that has been around since ages. With time, people have discovered a number of health benefits associated with yoga. Yoga does more than burning calories and strengthening muscles, it is a workout which involves both body and mind.
This International Yoga Day start a good habit and promise yourself the following health benefits:
Derived from the Sanskrit word “yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body
It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.
Practicing yoga is said to come with many benefits for both mental and physical health, though not all of these benefits have been backed by science.
Yoga is known for its ability to ease stress and promote relaxation.
In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone
One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.
After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression
Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.
Many people begin practicing yoga as a way to cope with feelings of anxiety.
Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.
In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.
At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group
Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.
After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all
It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.
In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well.
Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer
A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress.
At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t
Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue
Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.
From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.
Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.
One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t
High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems
Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.
A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management.
Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients
It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease
Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.
In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups
Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.
One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life
A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation
Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer
Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression.
This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression.
In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.
After two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol
Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression
Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.
Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.
There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.
In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks.
At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting
Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees
Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.
