In today’s hectic pace and life, yoga has grown in popularity: not only for its physical benefits, such as increased strength and flexibility, but also for its ability to contribute to mental health and improve well-being. Many who already practice yoga agree that its holistic nature offers a withdrawal from the stressors of life.
What can yoga do for us?
Many studies and research have confirmed that yoga is physically and mentally beneficial, but is it as good for us as other forms of exercise? The answer may surprise you.
I have highlighted some findings that helps us understand the benefits of yoga and why it may be a good idea to try. Yoga is an ancient practice that focuses on connecting the mind and body through physical postures (asanas), breathing techniques and meditation.
Considered a low-impact exercise, it is safe for almost anyone, especially when guided by an instructor who can correct alignment or change positions to keep you safe and comfortable.
There are many types of yoga. Some are more dynamic like ashtanga or vinyasa, while others are calmer and more meditative like yin yoga. The goal when you practice yoga is to challenge yourself physically (but not too much), while focusing on your breathing and calming your mind.
In fact, yoga helps you turn your attention inward, increasing your awareness of what is going on inside your body, and even increasing your self-esteem. This is why we see yoga becoming an integral part of treatment programs for eating disorders, addiction and more.
From relieving stress and anxiety to reducing inflammation in the body, here are some benefits of practicing yoga that have been studied by researchers:
1. Helps reduce stress, anxiety and depression
Studies have shown that yoga can reduce the secretion of cortisol, often called the stress hormone. Cortisol can affect the levels of serotonin, a neurotransmitter associated with depression, leading some researchers to conclude that yoga does help reduce the symptoms associated with depression. Yoga has also been shown to help relieve anxiety symptoms through strategies such as focusing on the present moment and finding a sense of calm.
However, it is important to remember that while yoga can help alleviate the symptoms of these conditions, it should never replace traditional medical care when needed.
In one study, 34 women diagnosed with an anxiety disorder attended yoga classes twice a week for two months. At the end of the study, those who practiced yoga had significantly lower levels of anxiety. I talked more about the recommended positions for anxiety here.
2. Reduces chronic pain
Chronic pain can last from weeks to years and can affect people physically and mentally. Yoga can be helpful for those suffering from chronic pain such as arthritis, migraines or back pain. I have also faced back pains for many years in a row, and since I have been practicing yoga constantly, they have disappeared and, even if they still occur, they are manageable and with a much diminished intensity. I shared my personal yoga experience here.
Another study from 2005 showed that Iyengar yoga helps to reduce pain and improve physical function in participants with osteoarthritis of the knees. Although more research is needed, integrating yoga into your daily routine can be beneficial for those who suffer from any chronic pain
3. It can reduce inflammation in the body
Although some inflammations are “useful”, as our immune system warns our body that something is happening, chronic inflammation causes pain and fatigue. It is also linked to diseases such as diabetes, cardiovascular disease and cancer.
Several studies have shown that yoga is especially helpful in reducing harmful inflammation in the body. A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not practice yoga. Both groups then performed moderate and strenuous exercises to induce stress. At the end of the study, individuals who practiced yoga had lower levels of inflammatory markers than those who did not.
Similarly, a small study in 2014 showed that 12 weeks of yoga reduced inflammatory markers in surviving breast cancer survivors with persistent fatigue.
4. Improves flexibility and balance
Many people add yoga to their fitness routine to improve their flexibility and balance.
There is also research that supports this benefit, demonstrating that it can optimize performance by using specific positions that aim for flexibility and balance. A recent study looked at the impact of 10 weeks of yoga on 26 male athletes. Practicing yoga has increased their flexibility and balance.
Also, practicing yoga could help improve balance and mobility in older adults, according to a 2013 study. A 12-week Iyengar yoga program has improved balance and mobility in the elderly. Practicing only 15-30 minutes of yoga each day could make a big difference for those who want to increase their flexibility and balance.
5. Improves quality of life, well-being and energy level
Practicing yoga can seriously improve your quality of life, according to a six-month study by Oregon Health and Science University. Participants between the ages of 65 and 85 were assigned to either practice Hatha yoga, walking or do nothing. Not only have yogis experienced improvements in their physical health and quality of life, but their overall sense of well-being and vitality has increased.
Did you know that yoga can change your brain chemistry in less than an hour? Just one yoga practice is enough to increase the amount of gamma-aminobutyric acid (GABA) that stimulates mood by 27%, according to researchers at Boston University.
From a spiritual perspective, it is said that a daily yoga practice awakens the main energy centers in the body. Positions that bring extra energy are those that extend the spine, such as the posture of the tree, allowing energy to flow throughout the body, but also those that open the chest, such as the posture of the cobra, encouraging oxygen intake.
Scientific research suggests that yoga can revive your mind in just 25 minutes of Hatha yoga and meditation, according to research by the University of Waterloo. This is because it releases endorphins, increases blood flow to the brain and decreases attention to negative thoughts.