Benefits of Yoga (Supported by Science)
Benefits of Yoga Supported By Science
Yoga is is an ancient practice that brings together mind and body. It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.
Let's take a look at a few scientifically proven benefits of Yoga which will encourage you to take up doing it.
1. Yoga is known for its ability to ease stress and promote relaxation
Multiple studies have shown that Yoga can decrease the secretion of cortisol in our body, which is the primary stress hormone.
A study demonstrated that, after a three-month yoga program, 24 women who perceived themselves as emotionally distressed, has significantly lower levels of cortisol and also had lower levels of stress, anxiety, fatigue and depression.
When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.
2. Relieves Anxiety
Many people begin practicing yoga as a way to cope with feelings of anxiety. Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.
In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months. At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group.
It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.
3. Could Improve Heart Health
From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.
Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.
One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t.
It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart diseases.
4. Improves Quality of Life
Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.
In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups.
Some studies also show that yoga could improve quality of life and may be used as an adjunct therapy for some conditions.
5. Can Promote Sleep Quality
Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders.
Studies show that incorporating yoga into your routine could help promote better sleep. In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group. The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups.
Yoga also has a significant effect on anxiety, depression, chronic pain and stress (explained above) — all common contributors to sleep problems.
6. Improve Flexibility and Balance
Many people add yoga to their fitness routine to improve flexibility and balance. There is considerable research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.
A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group.
Practicing just 15–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance.
7. Improve Breathing
Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques. Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.
In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity.
Improving breathing can help build endurance, optimize performance and keep your lungs and heart healthy.
8. Promotes Healthy Eating Habits
Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment while eating. It’s about paying attention to the taste, smell and texture of your food and noticing any thoughts, feelings or sensations you experience while eating. This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss and treat disordered eating behaviors.
Because yoga places a similar emphasis on mindfulness, some studies show that it could be used to encourage healthy eating behaviors.
One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and preoccupation with food
Understanding all these benefits, it can be said that and multiple studies have also confirmed that there are many mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety. Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.
Source: Healthline.com
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