Yoga has shown promise in treating and preventing health conditions including arthritis, balance issues, cancer, heart disease and stress management. Studies also suggest yoga may improve psychological health, mood and quality of life.
Modern physics tells us that everything is connected in a quantum atmosphere and it is this union of existence that Yoga is all about.
Physical Exercise
The physical aspects of yoga include postures (asanas) and breath control (“pranayama”). Poses increase strength, flexibility and balance, and help manage stress. Breath control improves concentration and awareness, helping the student to focus and relax.
Studies have found that regular yoga practice improves balance, endurance and muscle strength. It also helps reduce the effects of chronic stress on the immune system.
Yoga has become a multi-billion dollar industry, with classes, teacher training, books, equipment including mats and yoga tourism. It can be beneficial for people of all ages, but it is important to be aware of the limitations of your own body.
Jane’s daily yoga routine consists of a few rounds of surya namaskara and restorative poses such as the legs-up-the-wall pose (Viparita Karani) and the reclining butterfly pose (Supta Baddha Konasana). The deep breathing and relaxation practices help her sleep well at night, which is essential for her health and wellbeing.
Mental Exercise
While some people think yoga is just about bending your body in impossible poses, the practice is actually much more than that. Yoga incorporates breathing exercises, meditation and mindfulness into one holistic mind-body practice that can help alleviate many mental health conditions and improve mood and sleep patterns.
Psychologists are increasingly recommending yoga to their clients as a complementary form of therapy to reduce stress and anxiety, ease depression, and promote self-esteem and body image. Research shows that yoga can also improve cognitive function and mood, as well as decrease pain, chronic illness symptoms and insomnia.
Studies show that yogic postures, breath work and relaxation techniques can reduce depression by lowering cortisol levels in the brain, decreasing the fight or flight response and encouraging a healthy lifestyle and positive outlook. Yoga can also increase a sense of self-esteem, improve relationships and focus, lower irritability, and encourage greater emotional awareness and empathy. Research suggests that yoga may even be effective in managing PTSD, though more well-designed trials are needed.
Relaxation
Practicing relaxation strategies helps you better cope with stress, which can lead to physical problems like high blood pressure. Relaxation techniques such as deep breathing, progressive muscle relaxation and meditation are simple strategies that can be used anywhere at any time to calm the mind and body.
Yoga helps you relax physically, mentally and emotionally through its emphasis on slow, controlled breaths, mindfulness and meditation. Many studies show that yoga is an effective antidote to stress and promotes better sleep patterns.
A common technique in yoga for relaxing the body is to practice progressive muscle relaxation, which involves tensing and then relaxing each group of muscles. You can also practice visualization, which is a mental exercise that involves creating images of a peaceful setting or other relaxing things. If you find one relaxation technique does not work, try another or see your healthcare professional for alternative ways to relieve stress. Sometimes it takes time to feel the benefits of relaxation practices.
Meditation
Yoga combines physical and mental exercises to help people feel more at peace with themselves. One of the 8 limbs of yoga is meditation, which helps you to control your thoughts and emotions. It can also help you develop feelings of compassion, love and joy toward others and yourself.
There are many types of meditation, but they generally involve focusing your attention and detaching yourself from your normal self-absorbed state. Typically, you will focus your attention on a breath or mantra and notice when your mind wanders and bring it back to the meditation.
A common form of meditation is progressive relaxation, which involves slowly tightening and relaxing different groups of muscles in your body. Loving-kindness meditation is another popular form of meditation that promotes compassion and kindness towards yourself and others. It can also help you learn to be less reactive in stressful situations.