Yoga benefits a lot. Because yoga is a great way to work on your flexibility and strength. Almost everyone can do it, too, and it is not just for people who can touch their toes or want to meditate.
Benefits of Yoga
It can reduce stress
Yoga is known for its ability to reduce stress and promote relaxation. In fact, many studies have shown that it can reduce cortisol secretion, a key stress hormone. One study demonstrated the powerful effect of yoga on depression by following up with 24 women who felt emotionally drained.
After a three-month yoga program, women had very low levels of cortisol. They had lower levels of depression, anxiety, fatigue, and depression. Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve the quality of health and mental health. When used alone or in combination with other stressors, such as meditation, yoga can be a powerful way to manage stress.
It soothes anxiety
Many people are beginning to practice yoga as a way to deal with anxiety. Interestingly, there is little research showing that yoga can help reduce anxiety. In another study, 34 women diagnosed with anxiety participated in yoga classes twice a week for two months.
At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group. Another study followed 64 women with post-traumatic stress disorder (PTSD), characterized by intense anxiety and fear following exposure to traumatic events.
After 10 weeks, women who practice yoga once a week have fewer symptoms of PTSD. In fact, 52% of participants no longer experience the PTSD process at all. It is not entirely clear how yoga can reduce anxiety symptoms. However, it emphasizes the importance of being present and finding peace, which can help in treating anxiety.
May it reduces inflammation
In addition to improving your mental health, some studies suggest that practicing yoga can reduce inflammation. Inflammation is a common immune response, but chronic inflammation can help develop inflammatory diseases, such as heart disease, diabetes, and cancer.
The 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not. Both groups then perform moderate and strenuous exercises to create stress. By the end of the study, practitioners of yoga had lower levels of burning marks than those who did not.
Similarly, a small study in 2014 showed that 12 weeks of yoga reduced the symptoms of breast cancer survivors with chronic fatigue syndrome. Although more research is needed to confirm the beneficial effects of yoga on sedation, these findings suggest that it may be effective in preventing some inflammatory diseases.
It can improve heart health
From pumping blood throughout the body to supplying vital nutrients, your heart’s health is an important factor in a lifetime. Studies show that yoga can help improve heart health and reduce the number of risk factors for heart disease. One study found that participants over 40 who practiced yoga for five years had lower blood pressure and heart rate than those who did not.
High blood pressure is one of the major causes of heart problems, such as heart attacks and strokes. Lowering your blood pressure can help reduce the risk of these problems. Some research also suggests that incorporating yoga into a healthy lifestyle may help slow down the progression of heart disease.
The study followed 113 patients with heart disease, looking at the effects of lifestyle changes that included one year of yoga training including dietary modification and stress management. Participants observed a 23% decrease in total cholesterol and a 26% decrease in “bad” LDL cholesterol.
Besides, the progression of heart disease has stopped in 47% of patients. It is not clear what role yoga may have played compared to other activities such as diet. However, it can reduce stress, which is one of the major participants of heart disease.
Improves quality of life
Yoga is becoming increasingly popular as a combination therapy to improve the quality of life for most people. In one study, 135 elders were assigned to a six-month course of yoga, walking, or control. Yoga practice has significantly improved quality of life, as well as mood and fatigue, compared to other groups.
Some studies have looked at how yoga can improve the quality of life and reduce symptoms in cancer patients. One study followed women with breast cancer who were treated with chemotherapy. Yoga reduced symptoms of chemical treatments, such as nausea and vomiting, while also improving quality of life.
A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, women had less pain and fatigue with improved levels of recovery, acceptance, and rest. Some studies have found that yoga can help improve sleep quality, improve spiritual well-being, improve social functioning, and reduce symptoms of anxiety and depression in cancer patients.
May fight depression
Some studies indicate that yoga can have a debilitating effect on depression and can help reduce symptoms of depression. This is possible because yoga has the potential to lower cortisol levels, a stress hormone that influences serotonin levels, a neurotransmitter often associated with depression.
In another experiment, participants in an alcohol dependence program used Sudarshan Kriya, a type of yoga that focuses on rhythmic breathing. After two weeks, participants had fewer symptoms of depression and lower cortisol levels. They also had lower levels of ACTH, a hormone responsible for promoting cortisol release.
Other studies have had similar results, showing a link between yoga practice and reduced symptoms of depression. Depending on the results, yoga can be effective in combating depression, alone or in combination with traditional therapies.
It can reduce chronic pain
Chronic pain is an ongoing problem that affects millions of people and has many possible causes, from injury to arthritis. There is a growing body of research that shows that practicing yoga can help reduce many types of chronic pain.
In another study, 42 people with carpal tunnel syndrome received a sprained ankle or practiced yoga for eight weeks. At the end of the study, yoga was found to be more effective in reducing pain and in improving grip strength rather than dislocating the wrist.
Another study in 2005 showed that yoga can help reduce pain and improve physical performance in participants with osteoarthritis of the knee. Although more research is needed, incorporating yoga into your daily routine can be helpful to those who suffer from chronic pain.
Can promote sleep quality
Poor sleep quality is associated with obesity, high blood pressure, and depression, among other disorders. Studies show that incorporating yoga into your routine can help promote better sleep. In a 2005 study, 69 elderly patients were assigned to do yoga, prepare herbs, or be part of a control group.
The yoga group slept faster, slept longer, and felt more relaxed in the morning than the other groups. Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it reduced sleep disturbances, improved sleep quality, and duration, and reduced the need for sleep medications.
Although the mechanism of action is unclear, yoga has been shown to increase melatonin secretion, a hormone that regulates sleep and wakefulness. Yoga also contributes significantly to anxiety, depression, chronic pain, and depression – all of which contribute to sleep disorders.
It improves flexibility and balance
Many people add yoga to their fitness routines to improve flexibility and balance. Many studies are supporting this benefit, which shows that it can increase performance through the use of specific flexible and balanced conditions.
A recent study looked at the impact of ten weeks of yoga on 26 male college athletes. Yoga practice has significantly increased several steps of flexibility and balance, compared to the control group.
One study assigned 66 older participants to practice yoga or calisthenics, a form of exercise. After one year, the total flexibility of the yoga group increased by almost four times that of the calisthenics group. A 2013 study also found that practicing yoga can help improve balance and mobility in adults.
Practicing only 15-30 minutes of yoga each day can make a big difference for those who want to improve performance by increasing flexibility and balance.
It can help improve breathing
Pranayama, or yogic breathing, is a practice of yoga that focuses on controlling the breath through breathing exercises and techniques. Many forms of yoga include these breathing exercises, and a few studies have found that practicing yoga can help improve breathing.
In another study, 287 college students took a 15-week course where they were taught a variety of yoga exercises. By the end of the study, they had a significant increase in vital energy.
An important dose is the number of high amounts of air that can be expelled from the lungs. It is especially important for those with lung diseases, heart problems, and asthma.
Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild to moderate asthma. Improving breathing can help build endurance, increase performance and keep your lungs and heart healthy.
FAQ
How many days a week should I do yoga?
A general rule of thumb is that yoga is best when practiced between two and five times per week. As you ease your way into a consistent practice schedule, that's a good goal to aim for! Over time, you might find that your body can handle five or six sessions each week if that's what you want.
Should you do yoga in the morning or night?
In general, yoga practice is recommended in the morning or the early evening. A morning yoga session can be quite active and consist of a full practice. Always finish with Savasana (Corpse Pose), no matter what time of day or season your practice. You may choose to do a different type of practice in the afternoon.
How long should we do yoga?
I suggest starting with two or three times a week, for an hour or an hour and a half each time. If you can only do 20 minutes per session, that's fine too. Don't let time constraints or unrealistic goals be an obstacle—do what you can and don't worry about it.
Can you lose weight with yoga?
Practicing yoga may also help you develop muscle tone and improve your metabolism. While restorative yoga isn't an especially physical type of yoga, it still helps in weight loss. One study found that restorative yoga was effective in helping overweight women to lose weight, including abdominal fat.
Is yoga good for anxiety?
A number of studies have shown that yoga may help reduce stress and anxiety. Yoga can enhance your mood and overall sense of well-being. Yoga might also help you manage your symptoms of depression and anxiety that are due to difficult situations.
