Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits.
Yoga can hardly be called a trend.
Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and meditation techniques as well.
Yoga Benefits: Flexibility
When some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they’re too old, unfit, or “tight” to do yoga.
- The truth is you’re never too old to improve flexibility.
The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and fatigue.
- In addition, yoga increases the range of motion in joints. It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.
Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the fascia sheath that surrounds your muscles.
- And no matter your level of yoga, you most likely will see benefits in a very short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga.
Yoga Benefits: Strength
- Alignment Based Yoga, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.
Many of the poses, such as Downward Facing Dog, Upward Facing Dog, and Plank pose, build upper-body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. When practiced correctly, nearly all poses build core strength in the deep abdominal muscles.
Yoga Benefits: Posture
- With increased flexibility and strength comes better posture.
That’s because you’re counting on your deep abdominals to support and maintain each pose. With a stronger core, you’re more likely to sit and stand “tall.” Another benefit of yoga is the increased body awareness. This heightened awareness tells you more quickly when you’re slouching or slumping so you can adjust your posture.
Yoga Benefits: Breathing
- Because of the deep, mindful breathing that yoga involves, lung capacity often improves.
This in turn can improve sports performance and endurance. But yoga typically isn’t focused on aerobic fitness the way running or cycling are.
Yoga Benefits: Less stress, more calm
- Yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response — the opposite of the fight-or-flight adrenaline boost of the stress response.
- Even beginners tend to feel less stressed and more relaxed after their first class.
Meditation quiets the constant “mind chatter” that often underlies stress.
- Among yoga’s anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters — dopamine, norepinephrine, and epinephrine — creates a feeling of calm. Some research points to a boost in the hormone oxytocin.
Yoga Benefits: Concentration and mood
Harder to pin down and research scientifically, concentration and the ability to focus mentally are common benefits you’ll hear yoga students talk about. The same is true with mood.
- Nearly every yoga student will tell you they feel happier and more contented after class. Recently, researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga’s boosting oxygen levels to the brain.
Yoga Benefits: Heart benefits
- Perhaps one of the most studied areas of the health benefits of yoga is its effect on heart disease.
Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with hypertension, heart disease, and stroke. Yoga was a key component to the heart disease program designed by Dean Ornish, MD. This was the first program to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible anti-oxidant effect of yoga. And yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.
Yoga benefits: Effects on other medical conditions
As yoga has become more popular in the West, medical researchers have begun studying the benefits of therapeutic yoga. Yoga benefits chronic medical conditions, relieving symptoms of asthma, back pain, and arthritis. Most worldwide clinical studies are happening outside of the United States. But even the NIH has funded clinical trials on yoga and its health benefits for insomnia and multiple sclerosis.
Other benefits of yoga
Some studies have suggested that yoga may have a positive effect on learning and memory. Other researchers have been studying whether yoga can slow the aging process, increase a person’s sense of self-acceptance, or improve energy levels.
Some potential benefits of yoga may be hard to study scientifically. For instance, yoga has been said to increase spiritual awareness. Nevertheless, there is an abundance of anecdotal claims for what yoga can do. Go to any yoga studio and listen to students after class. Some will even tell you that yoga can help improve marriages and relationships at work.
The only way to be certain of all that yoga can do for you is to try it for yourself and see.
WebMD Medical Reference – View Article Sources
Matthew Hoffman, MD on August 12, 2008 – © 2008 WebMD, LLC. All rights reserved.