There are many different yoga styles, and a wide range of teachers within those styles. If you’re new to yoga, it may take time to find the right teacher and class for you.
Most classes end with a period of relaxation known as “savasana” (corpse pose). This is an important part of the practice, and it’s worth sticking with it to reap the benefits.
Increased Flexibility
Yoga classes are designed to stretch and bend your body into positions that require a certain level of flexibility. The movements also help to strengthen your core muscles. This combination of strength and flexibility can improve your balance, posture and mobility.
It’s important to note that yoga can also work muscles in your body that aren’t often used, so you might be sore after a class. However, if you’re experiencing pain in joints or ligaments, that’s not good and you should stop exercising until the pain goes away.
There are a variety of yoga classes available to suit every ability level. For example, you can find restorative classes that focus on holding poses for a long period of time, or power yoga that incorporates strength training moves to challenge your body. For those with busy schedules, private yoga lessons may be a better fit as they can be scheduled around your life.
Reduced Stress
In addition to a workout that increases strength, flexibility and balance, yoga can help lower stress levels. This is largely due to the mindfulness, relaxation and meditation techniques that are involved with the practice.
Several studies have shown that practicing yoga can reduce the physiological symptoms of stress, including lowered heart rate and blood pressure as well as a reduction in anxiety and depression. Furthermore, yoga can also boost your body’s production of hormones that can help reduce feelings of anxiety and depression, such as serotonin and endocannabinoids.
One of the most important aspects of yoga is learning to breathe correctly, which can help alleviate stress. A good yoga teacher will guide students through a breathing practice that can help them calm their mind and control their breath. They will often teach breathing exercises that can be used during any type of yoga class to help reduce stress and promote relaxation.
Better Sleep
Whether it’s a restful Savasana or corpse pose, the peace and relaxation that comes from your yoga practice can carry over into your bedtime. This helps you sleep better and feel refreshed in the morning.
Regular practice of yoga can significantly improve your sleep quality, and reduce a range of health problems including insomnia, depression, anxiety, and stress. In one study, women who had Restless Leg Syndrome (RLS) showed a significant reduction in RLS symptoms and an improvement in overall mood after just eight weeks of yoga classes.
Yoga increases the secretion of melatonin, and may also help you fall asleep more quickly by reducing the levels of the stress hormone cortisol in your body. For the best results, choose a gentle or restorative yoga style such as yin yoga or yoga nidra.
If you’re struggling with insomnia, talk to your doctor about yoga and other treatments for sleeping problems. They’ll be able to develop a plan that works for you.
Improved Mental Health
While yoga cannot replace professional mental health support, it can serve as a useful complement to traditional treatment. Studies show that regular practice can improve mood, enhance concentration and promote emotional stability. In addition, yoga can stabilize the autonomic nervous system to reduce a person’s response to stress.
The combination of physical movement, breathing exercises and meditation that are part of a typical yoga class elevate levels of neurotransmitters associated with a positive mood. This helps people cope with challenges more effectively and develop a stronger sense of self-worth and well-being.
Yoga also teaches people how to observe their emotions without judgement, which can help them better regulate their responses to stressful situations. This increased self-awareness and introspection can help individuals in recovery maintain their focus on sobriety goals and foster emotional resilience.