Modern media and advertising might lead us to believe that yoga is only about physical poses. However, yoga encompasses a variety of contemplative and self-disciplined practices such as meditation and chanting. The root word “Yuj” is the root of the word “yoga,” which can be translated to mean “to yoke or to bind” and has many meanings. The underlying theme is connection. Yoga asana refers to the physical practice and poses of yoga. Although the scientific research on yoga’s benefits remains incomplete, most evidence supports what practitioners have known for millennia. Yoga is extremely beneficial to our overall health.
Let’s take a closer look at yoga’s 16 therapeutic health benefits.
1. Yoga improves flexibility.
People most often choose yoga to increase their flexibility. Yoga Journal and Yoga Alliance were two of the leading yoga organizations. In 2016, they conducted a global survey examining various statistics about yoga to determine its value in light of its growing popularity.
Flexibility is an important part of your physical health. Many yoga styles are available, ranging from moderately intense to mild. Flexibility can be increased even with the lowest intensity yoga styles.
A natural part of aging is decreased flexibility. A 2019 study showed that yoga could help older adults maintain their flexibility and slow down their loss. Adults 65 years and older may find yoga beneficial in improving flexibility.
2. Yoga can help with stress relief.
According to the American Psychological Association, 84% of Americans feel the effects of prolonged stress. Science supports that yoga, particularly asana, is excellent at relieving stress.
Remember that yoga practice is only one aspect. It has been proven that meditation, breathing work, and auditory rituals like sound baths and chanting can significantly reduce tension and stress.
3. Yoga improves mental health.
Major depressive disorder (MDD) is one of the most prevalent mental disorders in the world.
A 2017 meta-analysis of 23 studies examining the effects of yoga-based treatment on depression symptoms found that yoga could be an effective alternative to MDD.
Depressive symptoms can be significantly reduced by both breathing-based and movement-based yoga therapies.
4. Yoga may reduce inflammation.
Chronic inflammation is often a sign of illness. Chronic inflammation is linked to many conditions, including heart disease, diabetes, arthritis, and Crohn’s disease.
One review looked at 15 studies and came up with the following conclusion: Yoga, of all styles, intensities, and durations, reduced inflammation in several chronic conditions.
5. Your strength will increase with yoga.
Yoga asana is a multi-modal exercise. Although most people associate yoga with flexibility and stretching, some yoga classes can be used to build strength. It all depends on the teacher, class level, and approach.
Yoga’s ability to build strength has been examined in a variety of contexts, including those with breast cancer, older adults, and children.
A second study on Air Force personnel revealed that yoga was an effective strength-building exercise for many age groups.
6. Yoga may reduce anxiety.
According to the Anxiety and Depression Association of America, anxiety disorders are the most prevalent mental disorders in the United States.
There are many anxiety disorders. An anxiety disorder can be defined as chronic stress.
Many studies have suggested that yoga asana can be used as an alternative treatment for anxiety disorders. However, many researchers require additional replicated studies to confirm this.
Yoga Nidra, which can be described as a body scan/guided meditation, has been proven to reduce anxiety symptoms significantly.
7. Quality of life can be improved by Yoga.
According to the World Health Organization, quality of life (QOL) is “an individual’s perception about their place in life within the context of the culture, value systems, and their goals, expectations, and standards.
QOL can be affected by relationships, creativity, and learning opportunities.
Researchers have long recognized QOL as a key indicator of longevity and improvement in patients who are being treated for chronic illnesses or injuries.
A meta-analysis from 2019 shows promise for yoga to improve the quality of life in patients with chronic pain.
8. Immunity can also be improved by Yoga.
Your immune system is negatively affected by chronic stress.
Your immunity can be compromised, and you are more likely to get sick. Yoga, however, is a scientifically supported alternative treatment to stress.
Although research is still ongoing, some studies show a clear link between yoga practice (especially over a long period) and improved immune system function.
This can be attributed in part to yoga’s ability to fight inflammation and in part due to the enhancement of the cell-mediated immune system.
9. Balance can also be highly improved by Yoga.
Balance is more than just when you are trying to balance in Tree Pose, a yoga pose that requires you to stand on one foot. Balance is essential for everyday tasks such as reaching up to shelves, picking up things from the floor, and climbing stairs.
Studies have shown Yoga increases balance and overall performance among athletes.
A review of research on healthy populations shows that yoga can improve balance for most people.
Agency for Healthcare Research and Quality states that falls are extremely common in older adults living in nursing homes. However, falls can cause serious injuries in certain populations. Even the simplest of falls can increase the risk of death.
Research suggests that yoga may improve balance in the elderly.
But, it is necessary to conduct more studies and collect large samples before we can draw any conclusions.
People with brain injuries may also find yoga asana helpful in improving their balance.
Chair yoga, also known as adaptive yoga, can be particularly helpful for seniors or those with injuries that make it difficult to balance.
10. Cardiovascular functioning can also be improved by Yoga.
Pranayama is often called “yogic breathing,” and it is an important aspect of yoga.
Journal of Ayurveda and Integrative Medicine published an analysis of 1400 studies that looked at the effects of pranayama. The key conclusion was that pranayama could improve the functioning and efficiency of many systems within the body.
The review summarised the findings and found that controlling the pace of breathing can positively affect the cardiovascular system. This is evident by changes in heart rate, stroke capability, arterial pressure, contractility, and heart rate.
Research has shown that yoga breathing can actually improve the functioning of the brain’s cardiorespiratory center.
11. Sleep can also be improved by Yoga.
Researchers measure sleep by assessing a person’s ability to fall asleep and stay asleep. Insomnia can affect either one or both of these aspects.
Yoga has been proven to improve the quality of sleep and how long they stay asleep. This can be partly attributed to the effects of yoga and the mental calming, stress relief, and mental relaxation that yoga provides.
Yoga Nidra is known to improve anxiety, or at least because of it. Numerous studies have also shown that yoga Nidra can be especially helpful in improving sleep quality.
12. Self-esteem can be improved by Yoga.
Teens and young adults often have a difficult time with self-esteem and body image. A number of recent studies have shown positive results in yoga’s ability to improve self-esteem and body image.
Yoga has been shown to reduce the symptoms of anorexia nervosa, such as obsession, anxiety, and depression.
13. Bone health can be highly improved by Yoga.
Yoga poses that are not isometrically contracted are many. This means the length of the muscles supporting the pose does not change even though they are fully engaged.
The plank Pose is an example of an upper pushup position. The arms, trunk, and legs are engaged in Plank Pose. They don’t shrink or lengthen as much as if you were pushing through a pushup.
Warrior II requires you to position your lead leg, so it is bent at the knee and hip. It has been shown that isometric exercises can increase bone density, especially in those with flexion joints.
Yoga asana can reverse osteopenia and osteoporosis. A study found that 12 minutes per day of yoga can significantly improve bone health.
Despite this, it is important to mention that yoga’s effects on bone density are mixed and inconclusive.
14. Yoga can improve posture and body awareness.
We seem to spend more time sitting down or hunched over our devices as a society that is increasingly dependent on technology.
A recent review of 34 studies revealed a pattern in which yoga improved brain function in the areas responsible for interoception (recognizing the sensations in your body) as well as posture.
Yoga’s emphasis on flexibility and mobility can help improve alignment. For example, it can release tight muscles like the hamstrings and increase mobility. Yoga poses can be done during breaks from your workouts to improve posture.
15. Brain functioning can be improved by Yoga.
Studies show that yoga is an exercise for the mind and body. According to the review, yoga practice activates brain areas responsible for attention, motivation, executive functioning, and neuroplasticity.
16. Yoga can be a great way to reduce stress and burnout.
It appears that burnout, excessive exhaustion that can affect one’s health, is on the rise. Recent research on the effects of burnout in hospice workers during the COVID-19 epidemic found that yoga-based meditation interventions significantly reduced the severity of the condition by increasing interoceptive awareness.
This ability is to recognize internal signals and react appropriately. Yoga may help people to be more in tune with their bodies and more open to them.
The bottom line
Although the research is still in its infancy, especially when compared to how long people have been practicing yoga, the results are encouraging and confirm what yoga practitioners have claimed for thousands of years: yoga is good for our overall health.
Many practices can be classified as yoga. Most of them do not require physical activity and instead focus on meditation. Yoga can be applied to any philanthropic or karmic action.
Yoga isn’t just about physical movement. It can be done every day. Choose the best yoga method for you.
The contents are very useful.I am practicing Yogasan, Pranayamam & Meditation regularly but last 6 months it was irregular & I developed lot of stress due to work stress & some other personnel problem. Now I am back to my regular practices since 20 days & I am free from all stress & Anxieties.
I am very much interested in learning Yoga Therapy course. Please provide me the details
Hi,
Please email your contact number at theyogandsoul@gmail.com
Thanks!