Yoga More Than Just Poses!

Yoga is derived from a Sanskrit word call “Yog”, which is a group of physical, mental, and spiritual practices combined. It originated in ancient India and is well talked about in the holy Veda’s with time it has travelled across the world because of which we have various forms of Yoga today.

From The Bhagavad Gita to the Yoga Sutras of Patanjali or from Buddha to Swami Vivekananda, Yoga has evolved, and a new element has been added to it each time. 

Now let’s see what the research says about the benefits of Yoga  

1. Yoga for chronic diseases

In 2012, 42 participants were recruited to be a part of 8-week yoga program to examine the effects of yoga on cardiovascular risk factors and the results were as expected. For 83% of the participants practicing yoga improved their physical function and capacity and reduced stress levels(1). In another Health Active and In Control (HA1C) trial, the participants that were randomly assigned to 12 weeks of yoga sessions felt more empowered and aware about their condition and were happy to see their sugar levels dropping(2).

In tune with their bodies, yoga practitioners and mindful eaters practice yoga. They are likely to be more sensitive to hunger signals and fullness cues.

A study found that people who practiced yoga at least once a week for at least four years gained less weight during middle age. Overweight people actually, lost weight. According to the data, those who practiced yoga had lower body mass indices (BMI) than those who did not. This was attributed to mindfulness.

2. Yoga for mental health

A high school in Massachusetts tested the benefits of Yoga for its psychosocial effect in a US High School Curriculum. They found it feasible to include yoga during the PE sessions and the effects on their overall wellbeing were exponential. They saw an upward trend in better mood and mindfulness and a better attitude towards handling the neYoga for fitness and strengthgative effect and anger(3).

Getting into a regular yoga practice may increase your energy and alertness and reduce your feelings of negativity. Scientists have shown that yoga can help people control stress, maintain mental health, develop mindfulness, eat healthy and sleep well.

3. Yoga for fitness and strength

Yoga has been well-known for its ability to help reduce stress and anxiety. In addition, it can also help improve the exercise capacity of a person.

Slow movements, deep breathing and holding a pose can increase the amount of blood flowing to muscles and help to warm them up. This will make them contract more effectively, so it’s best before vigorous activity.

A 8 week yoga program, reduced the fat% and improved the cardiorespiratory fitness of 25 overweight sedentary female students (4). In another study conducted on the geriatric population with participants between 60-70 years showed practicing yoga for 9-12 weeks, improved muscle strength, balance, mobility, and flexibility of the lower body in these participants and a large positive effect on physical health was noted (5).

We can go on and on with the benefits of this beautiful art. Hope you have got some motivation to do Yoga.

Happy International Yoga Day!

Namaste!

References:

1.       Alexander GK, Innes KE, Selfe TK, Brown CJ. “More than I expected”: Perceived benefits of yoga practice among older adults at risk for cardiovascular disease. Complement Ther Med. 2012;21(1):14-28.

2.       Thind H, Guthrie KM, Horowitz S, Conrad M, Bock BC. “I can do almost anything”: The experience of adults with type 2 diabetes with a yoga intervention. Complement Ther Clin Pract. 2019;34:116-22.

3.       Noggle JJ, Steiner NJ, Minami T, Khalsa SBS. Benefits of Yoga for Psychosocial Well-Being in a US High School Curriculum: A Preliminary Randomized Controlled Trial. J Dev Behav Pediatr. 2012;33(3):193-201.

4.       Li H, Mao S, Zhang Y. The Effect Of Yoga On Body Fat And Cardiorespiratory Fitness Of Sedentary Overweight Female Students: 1687 Board #281 May 28 10:30 AM – 12:00 PM. Medicine and science in sports and exercise. 2020;52(7 Suppl):453-.

5.       Shin S. Meta-Analysis of the Effect of Yoga Practice on Physical Fitness in the Elderly. International journal of environmental research and public health. 2021;18(21):11663.