Yoga is a type of exercise that has become increasingly popular in the last few decades. It is known for its meditative and stretching elements, incorporating the physical and spiritual beings. It is known that yoga is good for the body and soul, but what are the actual benefits? Here, we are going to explore just some of the ways yoga can benefit your life.
Increases Flexibility
It is no secret that one of the major benefits of regular yoga practice is increased flexibility. When participating in a yoga class, individuals subject their bodies to postures that lengthen their muscles. Throughout all types of yoga, it is evident even after one class how much longer your muscles feel. A regular practice will only make this better. In a study by Bucht & Donath (2019), older adults participated in a trial where they completed yoga for 8 weeks. At the end of this period, it was noted that the individuals performed better in a “chair sit-and-reach test”, demonstrating their increased flexibility levels.
Help to Improve Sleep
Many individuals these days occasionally (or regularly) struggle with sleep. Whether that be actually falling asleep or waking constantly throughout the night. Whilst there are many ways one can find help for insomnia; yoga can be a great alternative way to increase the Zzz. A review by Dolezal et al. (2017) discusses the many benefits of yoga and exercise on sleep patterns. In the findings, “exercise promoted increased sleep efficiency and duration” (Dolezal et al., 2017). Another review article by Panjwani et al. (2021) explores how yoga assists in benefiting sleep alongside mental health. It is stated that the “practice of yoga improves sleep architecture and mental well-being” (Panjwani (2021) in participants who practiced yoga regularly. In the article presented by Panjwani et al. (2021), meditative aspect of yoga was also explored, indicating it may also help in improving sleep patterns.
Increases Positive Thought Patterns
Yoga practice is a time where an individual can focus on themselves, their body, and their breathing. With this calming period of time, it is no wonder that yoga can benefit mental health. A yoga practice often includes postures or the asanas, breathwork and meditative aspects, which all work together to produce a positive mental outcome. A press release posted in the American Psychological Association (2017) reviewed the effects of yoga on depression and concluded that “yoga helps to alleviate depressed mood and other symptoms”. With a decrease in such symptoms, this practice allows for the brain to create positive thoughts and may assist in decreased levels of depression.
Decreases Stress Levels
The benefits of yoga on mental health directly correlates with decreased levels of stress. When practicing yoga, there is an increased focus on the breath. When participating in a yoga class, the body is working towards a state of rest, brought on by the Parasympathetic Nervous System (PSNS). This system decreases heart rate and improves digestion, whilst decreasing levels of cortisol (a hormone involved in stress). Through allowing our bodies to be in this state of relaxation, immediate stress is decreased, and it also assists in providing long-term help towards lessened levels of cortisol and thus, stress. In a trial by Lin et al. (2015), it was discovered that yoga also assisted in decreasing work-related stress.
Can Assist in Benefiting Heart Health
In conjunction with decreased stress levels, yoga can also help to increase heart health. When one is in a state of stress, their heart rate will increase and addition to increase breathing, both factors of the Sympathetic Nervous System at work. If an individual spends extended periods of time in this state, it can put pressure on the heart itself. Through practicing yoga and bringing down the body’s ‘fight, flight or freeze’ state of being, it can benefit the adequate beating of the heart. A review conducted by Gao et al. (2021) explores this theory with patients that have coronary heart disease (CHD). They concluded that yoga “improved quality of life, (resulted in) less number of composite cardiovascular events, and improved cardiovascular risk factors”.
May Increase Bone Health
Yoga is a type of exercise that focuses on holding poses for a short, or extended period of time. Exercise where this occurs, the muscle does not lengthen or shorten, only stays at the same length whilst engaged, is called an isometric contraction. One study by Florio (2018) suggests that bones can be strengthened through the various poses done in yoga practice. For example, lunge pose, where the front knee is bent and the muscles of the legs are working to hold the body up, or downward dog, in which case the fingers are pressing into the floor, and shoulders pushing up to develop a strong base for the body.
There are many benefits to yoga, something definitely worth trying for yourself. Yoga is not only good for stretching, but also your one stop shop to assist you in leading a better and healthier life!
*Please note that whilst yoga can have many health benefits, it is important to seek professional advice for any conditions you may be facing. Yoga can be used as a complementary health treatment.
References
Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
Panjwani, U., Dudani, S., & Wadhwa, M. (2021). Sleep, Cognition, and Yoga. International journal of yoga, 14(2), 100–108. https://doi.org/10.4103/ijoy.IJOY_110_20
American Psychological Association. (2017, August 3). Yoga Effective at Reducing Symptoms of Depression [Press release]. https://www.apa.org/news/press/releases/2017/08/yoga-depression
Lin, S. L., Huang, C. Y., Shiu, S. P., & Yeh, S. H. (2015). Effects of Yoga on Stress, Stress Adaption, and Heart Rate Variability Among Mental Health Professionals–A Randomized Controlled Trial. Worldviews on evidence-based nursing, 12(4), 236–245. https://doi.org/10.1111/wvn.12097
Florio C. (2018). Strength adaptations of the tibia bone for prescribed sets of isometric forces and joint angles. SIMULATION. 94(5), 375-399. https://doi.org/10.1177/0037549717715108
Bucht, H., & Donath, L. (2019). Sauna Yoga Superiorly Improves Flexibility, Strength, and Balance: A Two-Armed Randomized Controlled Trial in Healthy Older Adults. International journal of environmental research and public health, 16(19), 3721. https://doi.org/10.3390/ijerph16193721
Li, J., Gao, X., Hao, X., Kantas, D., Mohamed, E. A., Zheng, X., Xu, H., & Zhang, L. (2021). Yoga for secondary prevention of coronary heart disease: A systematic review and meta-analysis. Complementary therapies in medicine, 57, 102643. https://doi.org/10.1016/j.ctim.2020.102643
