THE BENEFITS OF YOGA

The Benefits of Yoga

by Daniella Miniero (Guest Author - FIT Fashion Business Management) & Dr. Shamil

Source: https://www.healthline.com


Yoga is the ancient practice that brings together the body and mind. This practice incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress in the body and mind.

Practicing yoga is said to come with many benefits for both mental and physical health. Here are 12 benefits of yoga that are backed by scientific evidence:

Yoga can decrease stress

Multiple studies have shown that practicing yoga can decrease the secretion of cortisol, the primary stress hormone. 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.

Yoga can relieve anxiety

Many people practice yoga to cope with feelings of anxiety. In one study conducted, 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. Yoga emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.

Yoga can reduce Inflammation

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. Although more research is needed to confirm the beneficial effects of yoga on inflammation, this study indicates that it may help protect against certain diseases caused by chronic inflammation.

Yoga can improve heart 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.

Yoga can improve your quality of life

Yoga is common as an adjunct therapy to improve quality of life for people. In one study, 135 elderly people 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.

Yoga can fight depression

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. Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.

Yoga can reduce chronic pain

There is a growing amount of research showing 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. Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.

Yoga can promote sleep quality

Studies show that incorporating yoga into your routine could help promote better sleep. In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group. The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups. Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness. Yoga also has a significant effect on anxiety, depression, chronic pain and stress which are all common contributors to sleep problems.

Yoga can improve flexibility and balance

Many people add yoga to their fitness routine to improve flexibility and balance. A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group. Practicing just 15–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance.

Yoga can help improve breathing

Most types of yoga incorporate pranayama or breathing exercises, and several studies have found that practicing yoga could help improve breathing. In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity. Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems and asthma. Improving breathing can help build endurance, optimize performance and keep your lungs and heart healthy.

Yoga can relieve migraines

Traditionally, migraines are treated with medications to relieve and manage symptoms, however, evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency. A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group. Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines.

Yoga can increase strength

In addition to improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits. In one study, 79 adults performed 24 cycles of sun salutations, a series of foundational poses often used as a warm-up, for six days a week for 24 weeks. They experienced a significant increase in upper body strength, endurance and weight loss. Women had a decrease in body fat percentage, as well. Based on these findings, practicing yoga can be an effective way to boost strength and endurance, especially when used in combination with a regular exercise routine.


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