It’s safe to say at this point that yoga is more than a flash in the wellness pan or yet another short-lived fitness fad. After all, this ancient practice combining precise physical poses, deep breathing and mental focus dates back over 5000 years! If people have been practicing yoga for so long, there must be something to it.
One of the main factors that separate yoga from other physical activities is that it is more than just an exercise or a stretching routine. In fact, yoga is as much a philosophy as it is a workout. At the heart of yoga’s message is the idea that body, mind and spirit are all deeply and irreversibly interconnected. What is good for the body is also good for the mind and so on.
There are many varieties and “schools” of yoga, some being much more difficult to perfect than others, but two of the more common variations are called “hatha yoga” and “vinyasa yoga”. Generally recommended for beginners, hatha yoga is performed at a slow, deliberate pace and is a great way to acclimate to basic yoga poses. Vinyasa Yoga, on the other hand, moves at a faster pace and favors the harmonization of breathing and movement.
Many may be hesitant to try yoga for a number of reasons. Some are intimidated by the poses, while others may subscribe to the archaic notion that yoga is only adopted by hippies and footballers. In fact, yoga is becoming more and more popular day by day. According to National Institutes of Health, one in seven American adults practiced yoga in 2017! Yoga is worth a try and has benefits for everyone.
So what can a regular yoga regimen do for you? Read on to learn more about the secret effects of practicing yoga every day! And then do not miss the secret tips to get a slim body after 40 years.
The cardiovascular and cardiac benefits of more traditional forms of exercise like jogging and weight lifting are well documented. You may be surprised to learn, however, that a daily yoga habit can also translate into major heart health benefits.
This research, presented by the European Society of Cardiology, concludes that a regular yoga routine can significantly relieve symptoms of AFib. AFib, or atrial fibrillation, is considered the most common form of cardiac arrhythmia and is characterized by irregular heartbeat, fatigue, chest pain and an increased risk of even more serious heart events, including heart attack and stroke . During a 12-week yoga program, more than 500 AFib patients saw both the onset and severity of symptoms improve significantly. Best of all, many heart patients have also benefited from a noticeable reduction in blood pressure.
“A large number of studies show that yoga benefits many aspects of heart health,” said Hugh Calkins, MD, director of the cardiac arrhythmia department at Johns Hopkins. Hopkins medicine. “There has been a major shift over the past five years or so in the number of cardiologists and other professionals recognizing these benefits to be real.”
Related: Subscribe to our newsletter for the latest Mind + Body news!
Depression is an incredibly complex disease, and we now know it exists not a single panacea it will make everyone smile. That being said, there are scientific reasons to believe that yoga promotes positivity and can help treat and relieve depression.
A to study published in the Journal of Alternative and Complementary Medicine gathered a group of 30 adults diagnosed with major depressive disorder (MDD) and asked half to participate in yoga or deep breathing classes seven days a week for a total of 12 weeks or to attend classes of yoga / breathing five days a week for the same period.
“Think of it this way, we are giving drugs in different doses in order to exert their effects on the body to varying degrees. Here we have explored the same concept, but we have used yoga,” the author explains. study correspondent Chris Streeter, MD, associate professor of psychiatry at Boston University. “We call it a dosage study. Previous studies on yoga and depression haven’t really delved into this topic.”
After just one month, participants in both groups reported experiencing much more positive feelings, less depression, less anxiety, more peace of mind, and better quality of sleep. Those who did more yoga were more likely to experience greater relief, but even the “low dose” yoga group experienced noticeable relief from depression.
“The practical results of this integrative health intervention are that it worked for participants who were or were not on antidepressants, and for those who were pressed for time, the twice-weekly dose also worked well,” explains The Journal of Alternative and Complementary Medicine Editor-in-chief John Weeks.
A back pain is perhaps one of the most common complaints as we get older, but yoga can help relieve back pain as well. This research published in the Annals of Internal Medicine even reports that a 12 week yoga class was just as helpful in relieving chronic back pain and improving function as 15 visits to a physiotherapist! Plus, yoga students still experienced less back pain a full year later!
Meanwhile, another to study out in the Cochrane Library came to similar conclusions after analyzing 12 relevant past projects involving more than 1,000 people. The study authors determined that around six months of yoga can potentially help improve back function and at least relieve back pain after just three months.
“We found that the practice of yoga was linked to pain relief and improved function,” comments the lead author of the study, L. Susan Wieland, PhD, MPH, Assistant Professor of Family and Community Medicine in the University of Maryland School of Medicine and Cochrane Complementary Medicine Area Coordinator at the Center for Integrative Medicine at UM SOM. “For some patients with chronic nonspecific low back pain, yoga may be worth considering as a form of treatment.”
Related: How Yoga Can Help You Lose Weight, According to Science
If you’ve been feeling particularly nervous or anxious lately, yoga can be a great way to calm those nerves and finally find elusive relaxation.
“There is no denying that exercise is good for your mental health, research shows that yoga has both instant and long-term benefits in reducing anxiety and stress, ”says PT Joshua Lafond, NASM Certified, Founder and Editor of HealthyGymWears. “Since this is the case, I always try to incorporate a yoga pose at the end of each client’s workout. I know what you are thinking, yes I will even do that with my macho clients after their workouts. bodybuilding. “
Speaking of research, consider the findings of this study Posted in JAMA Psychiatry. Scientists conclude that yoga is quite effective in treating various anxiety disorders, even more so than standard stress relief classes.
“Generalized anxiety disorder is a very common condition, but many are unwilling or unable to access evidence-based treatment,” notes Naomi M. Simon, lead author of the study and a professor at NYU. “Our results demonstrate that yoga, which is safe and widely available, can improve symptoms in some people with this disorder and could be a valuable tool in an overall treatment plan.”
Related: This 25-minute walk workout that will tone you up
Along with the potential mental health benefits of yoga, emerging research also suggests that a regular yoga routine can benefit the brain, boost thinking skills, and even prevent cognitive decline. This to study released in Brain plasticity indicates that yoga is just as useful for the mind as aerobic exercise. According to the work, the hippocampus (responsible for memory) and the amygdala (responsible for emotional regulation) tend to be larger in yoga practitioners.
That’s not all either: the prefrontal cortex is also larger in people who practice yoga. “The prefrontal cortex, a region of the brain just behind the forehead, is essential for planning, decision-making, multitasking, thinking about your options and choosing the right option,” says Jessica Damoiseaux, Head of study and professor of psychology at Wayne State University.
For more, check out 3 Top Secrets to Living To Be 99, According to Betty White.