Benefits of YOGA for Health

Benefits of YOGA for Health


Looking for reasons to try yoga? From increasing strength to flexibility and heart health, we have 38 advantages when deploying the rug.

If you are a passionate yoga practitioner, you have probably noticed some of the benefits of yoga: you can sleep better or have fewer colds or you can feel more relaxed and comfortable. But if you've ever tried to talk about the benefits of yoga to a newcomer, you may discover that explanations such as "Increase the flow of prana" or "Energize the back" fall on deaf or skeptical ears.


38 ways yoga improves your health

1. Improve your flexibility

Improved flexibility is one of the first most obvious benefits of yoga. During your first class, you probably will not be able to touch your toes, let alone do a backswing. But if you stay with him, you will notice a gradual slackening and possibly seemingly impossible postures will be possible. You will also probably notice that the pain disappears. This is not a coincidence Tight hips can stress the knee joint by misaligning the thigh and shin. The tight flexors of the leg can cause flattening of the lumbar spine, which can cause back pain. And the rigidity of muscles and connective tissues, such as fasciae and ligaments, can lead to poor posture.

2. Develop muscle strength

Strong muscles do more than just look good. They also protect against diseases such as arthritis and back pain and help prevent falls in the elderly. And when you develop your strength through yoga, you can balance it flexible. If you only go to the gym and lift weights, you can develop your strength at the expense of flexibility.

3. Perfect your attitude

Your head is like a bowling ball, big, round and heavy. When balanced directly on a vertical spine, your neck and back muscles need a lot less work to support it. Move it a few inches forward and begin to tighten these muscles. Keep this bowling ball forward for eight or twelve hours a day and it is not surprising that you are tired. And fatigue may not be the only problem. Poor posture can cause problems in the back, neck and other muscles and joints. When you collapse, your body can flatten the normal curves around the neck and lower back. This can cause pain and degenerative arthritis of the spine.

4. Prevents the deterioration of cartilage and joints

Whenever you practice yoga, you take your joints for total freedom of movement. This can help prevent degenerative arthritis or alleviate disability by "compressing and soaking" areas of cartilage that are not normally used. The articular cartilage is like a sponge; it receives only fresh nutrients when its liquid is extracted and a new intake can be ingested. Without proper nutrition, areas of neglected cartilage can wear out and expose worn, bone-like underlying pads.

5. Protect your spine

Intervertebral discs: cushions between vertebrae that can herniate and compress for a long time. This is the only way to get your nutrients. If you have a balanced asana workout with plenty of backbends, forward curves and turns, you'll help keep your floppies flexible.

floppies flexible yoga

6. Improve your bone health

It is well documented that strength training strengthens bones and prevents osteoporosis. Many postures in yoga require you to increase your own weight. And some, like the dog pointing up and down, help to strengthen the arm bones, which are particularly susceptible to osteoporotic fractures. In an unpublished study conducted at California State University, Los Angeles, yoga practice increased bone density in the vertebrae. Yoga's ability to reduce cortisol levels, the stress hormone (see # 11), can help keep calcium in the bones.

7. Increase your blood flow

Yoga lets your blood flow. In particular, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also provides the cells with more oxygen, which improves their function. It is believed that the torsion poses twist the venous blood of the internal organs and allow the oxygenated blood to flow as soon as the torsion is relaxed. Reverse postures such as pear, pear, and shoulder stimulate the return of venous blood from the legs and pelvis to the heart, where it can be pumped into the lungs to be oxygenated lately. This can help if you have swelling in your legs as a result of heart or kidney problems. Yoga also increases the levels of hemoglobin and red blood cells that carry oxygen to the tissues. And it thins blood formation, which makes platelets less sticky and reduces the level of protein that promotes blood clotting. This can cause fewer heart attacks and strokes, as blood clots are often the cause of these diseases.

8. Drain your lymph and stimulate immunity

When you contract and contract the muscles, you move the organs and enter and leave the yoga postures, increasing the drainage of the lymph (a viscous fluid that is rich in immune cells). This helps the lymphatic system fight infections, destroy cancer cells and eliminate toxic waste from cell function.

9. Increase your heart rate

Regularly entering your heart rate in the aerobic area reduces the risk of heart attack and can help relieve depression. Although not all yoga is aerobic, if you make it powerful or if you take lessons or lessons in Ashtanga, you can increase your heart rate in the aerobic area. But even yoga exercises that do not maximize your heart rate can improve cardiovascular fitness. Studies have shown that yoga quietly reduces heart rate, increases endurance and improves maximum oxygen consumption during exercise: all reflections come from improved aerobic conditioning. One study found that players who were taught pranayama were able to exercise more with less oxygen.

10. Lower your blood pressure

If you have high blood pressure, you can benefit from yoga. Two studies of people with high blood pressure, published in the British medical journal The Lancet, compared the effects of Savasana (pose of the corpse) with the mere fact of lying on a sofa. After three months, Savasana was associated with a decrease in systolic blood pressure (maximum number) of 26 points and a decrease in diastolic blood pressure of 15 points (the lowest number).


11. Regulates your adrenal glands

Yoga reduces cortisol levels. If that does not mean much to you, think about it. Normally, the adrenals secrete cortisol in response to an acute attack that temporarily stimulates immune function. If your cortisol levels remain high after the attack, they can affect the immune system. Temporal increases in cortisol contribute to long-term memory, but high chronic levels undermine memory and can cause permanent changes in the brain. In addition, excess cortisol was associated with major depression, osteoporosis (which extracts calcium and other minerals from bone and disrupts the deposition of new bone), high blood pressure, and osteoporosis resistance. Insulin In rats, high cortisol levels are what researchers call "nutritional behaviors" (the kind that makes you eat when you're angry, angry or stressed). The body absorbs these extra calories and distributes them as fat in the stomach, which contributes to weight gain and the risk of diabetes and heart attack.

12. It makes you happier

Do you feel sad? Sit in lotus. Better yet, get up or fly majestically in the position of King Dancer. Although not so easy, one study found that regular yoga practice improves depression and leads to a significant increase in serotonin levels and a decrease in monoamine oxidase (an enzyme that breaks down neurotransmitters) and cortisol. Richard Davidson, Ph.D., discovered at the University of Wisconsin that the left prefrontal cortex exhibited greater activity in meditators, a correlation with a higher degree of happiness and better immune function. More dramatic activation on the left side has been observed in long-term practitioners.

13. Build a healthy lifestyle

To move more, to eat less, this is what many dieticians say. Yoga can help on both fronts. By practicing regularly, you move and burn calories, and the spiritual and emotional dimension of your practice can encourage you to address all nutritional and weight issues at a deeper level. Yoga can also make you eat more consciously.

14. Decreases blood sugar

Yoga reduces blood glucose and LDL (bad) cholesterol and increases HDL ("good") cholesterol. In people with diabetes, yoga has been found to lower blood sugar levels in a number of ways: by lowering cortisol and adrenaline levels, promoting weight loss, and improving sensitivity to blood sugar. insulin. Reduce blood sugar levels and reduce the risk of diabetes-related complications, such as heart attacks, kidney failure, and blindness.

yoga pose

15. It helps you focus

An important part of yoga is to focus on the present. Studies have shown that regular yoga exercises improve coordination, reaction time, memory and even IQ scores. People who practice Transcendental Meditation demonstrate the ability to solve problems and better capture and store information, probably because their roles are distracted by their thoughts, which can play repeatedly as an endless band cycle.

16. Relax your system

Yoga encourages you to relax, reduce your breathing and focus on the present by changing the balance of the sympathetic nervous system (or fight or flight response) to the parasympathetic nervous system. The latter is soothing and invigorating; It reduces the respiratory and cardiac frequency, lowers blood pressure, and increases blood flow to the intestines and reproductive organs, which includes what Herbert Benson, MD, calls the relaxation response.

17. Improve your balance

Practicing yoga regularly increases proprioception (the ability to feel what the body does and where it is in the room) and improves its balance. People with poor posture or dysfunctional movement patterns usually have proprioception associated with knee problems and back pain. A better balance could mean fewer falls. For seniors, this means greater independence and delay in admission to a retirement home or retirement home. For the rest of us, postures like Tree Pose can make us less uncomfortable on the carpet.

18. Keep your nervous system

Some advanced yogis can control their bodies in an extraordinary way, many of which are carried by the nervous system. Scientists have monitored yogis that can trigger unusual heart rhythms, generate specific patterns of brain waves, and use a meditation technique to raise the temperature of their hands by 15 degrees Fahrenheit. If you can use yoga, you may be able to learn how to improve pelvic blood circulation when trying to become pregnant or when you want to relax when you have trouble falling asleep.

19. Release the tension in your ends

Have you ever noticed that you're holding the phone or the steering wheel with a deadly handle or looking at your computer screen? These unconscious behaviors can lead to chronic tension, muscle fatigue and pain in the wrists, arms, shoulders, neck, and face, which can increase stress and aggravate mood. When you practice yoga, you begin to notice where you have tension: it can be in your tongue, in your eyes or in the muscles of your face and neck. If you turn on, you may be able to release some tension in your tongue and eyes. For bigger muscles like quadriceps, trapezoids, and buttocks, it can take years of exercise to learn to relax.

20. helps you sleep more deeply
The stimulation is good, but too much tension in the nervous system. Yoga can relieve the hustle and bustle of modern life. Restorative asanas, yoga nidra (a form of guided relaxation), savasana, pranayama, and meditation promote pratyahara, an inner withdrawal of the senses that provides the nervous system with downtime. According to studies, another side effect of regular yoga practice is to sleep better, which means that you are less tired, stressed and less likely to have accidents.

21. Increase the functionality of your immune system
Asana and Pranayama probably improve immune function, but meditation has the greatest scientific support on the ground. It seems beneficial to function as the immune system, to improve it if necessary (for example, to increase antibody levels in response to a vaccine) and to decrease it if necessary (for example, to increase immune function to attenuate) such as psoriasis).

22. Give your lungs room to breathe
Yogis tend to breathe less with greater volume, which is both more calming and more effective. A study published in The Lancet in 1998 taught a yoga technique called "full breathing" for people with lung problems due to congestive heart failure. After one month, she means respiratory rate increased from 13.4 breaths per minute to 7.6. Meanwhile, his physical performance has increased dramatically, as has the oxygen saturation of his blood. In addition, it has been shown that yoga improves several measures of lung function, including the maximum volume and efficiency of exhalation.
Yoga also promotes breathing through the nose, which filters the air, warms up (cold, dry air triggers an asthma attack in sensitive people) and moisturizes, removes pollen and dirt and other things you prefer not to absorb,

23. Prevents IBS and other digestive problems
Ulcers, irritable bowel syndrome, constipation: all this can be aggravated by stress. If you insist less, you will suffer less. As with any physical activity, yoga can reduce constipation and theoretically reduce the risk of colon cancer because moving the body allows faster transport of food and waste through the intestine. And although they have not been scientifically studied, yogis suspect that torsion poses can be useful in moving waste into the system.

24. It gives you peace of mind
According to Patanjali's Yoga Sutra, yoga suppresses the fluctuations of the mind. In other words, it slows down frustration, regret, anger, anxiety, and desire that can cause stress. And since stress is associated with so many health problems: lupus, multiple sclerosis, eczema, hypertension and heart attack and insomnia from a migraine, if you learn to calm your mind, you will probably live. Longer and healthier.

25. Increase your self-esteem
Many of us suffer from low self-esteem. If you use this medication, you take too much, you work too much, you sleep, you can pay the physical, mental and mental price with poorer health. If you take a positive attitude and practice yoga, first you glimpse briefly and later on lasting views that you feel better or how yogic philosophy teaches that you are a manifestation of the divine. If you practice regularly with the intention of testing and improving, not just as a substitute for an aerobic exercise class, you can access a different side of yourself. Your feelings of gratitude, empathy, and forgiveness learn and feel that you are part of something great. Although improving health is not the goal of spirituality, it is often a by-product, as demonstrated by repeated scientific studies.
26. Relieve your pain
Yoga can relieve your pain. Several asana studies, meditation or a combination of both reduce pain in people with arthritis, back pain, fibromyalgia, carpal tunnel syndrome, and other chronic diseases. If you ease your pain, your mood improves, you are more active and need less medication.

27. It gives you inner strength
Yoga can help you make changes in your life. In fact, this could be your greatest strength. Tapas, the Sanskrit word for "warmth," is fire directing discipline, yoga practice, and habitual practice. The covers that you develop can be extended to the rest of your life to overcome sluggishness and change dysfunctional habits. You may find that, without making any special effort to change things, start eating better, get more exercise, or finally stop after years of unsuccessful attempts.

28. It connects you with the orientation
Good yoga teachers can do wonders for your health. The extraordinary lead him more than just the postures. You can adjust and judge your posture as you deepen or reverse poses, share hard truths with compassion, help you relax, and improve and personalize your practice. A respectful approach to a teacher contributes significantly to the promotion of your health.

29. Help to stay drug-free
If your medicine cabinet looks like a pharmacy, it may be time to try yoga. Studies in people with asthma, high blood pressure, type 2 diabetes (formerly Onset Adult Diabetes) and obsessive-compulsive disorder have shown that yoga has helped to reduce and sometimes completely eliminate their drug dose. The benefits of taking fewer drugs? You will spend less and less likely to suffer from side effects and dangerous interactions with other medicines.

30. Create awareness of transformation
Yoga and meditation create awareness. And the more aware you are, the easier it will be for you to rid yourself of destructive emotions like anger. Studies suggest that chronic anger and hostility are closely linked to heart attacks such as smoking, diabetes, and high cholesterol. Yoga seems to reduce anger by increasing feelings of compassion and interdependence and calming the nervous system and mind. It also increases your ability to emerge from the drama of your own life to withstand bad news or hectic events. You can always respond quickly when needed, and there is evidence that yoga speeds reaction time, but you can use that second to choose a thoughtful approach that reduces suffering for yourself and others.

31. Enjoy your relationships
Love can not conquer everything, but it can certainly help to heal. It has been shown time and again that promoting the emotional support of friends, family, and community improves health and healing. Regular yoga practice helps to develop kindness, compassion and greater equanimity. In addition to emphasizing avoidance of yoga, harming others, telling the truth, and only taking what you need from philosophy, this can improve many of your relationships.

32. Use tones to soothe your sinuses
The basic principles of yoga: asana, pranayama, and meditation, everything works to improve your health, but there is more in the yoga toolbox. Remember to sing. It tends to prolong the exhalation, modifying the balance towards the parasympathetic nervous system. As a group, singing can be a particularly powerful physical and emotional experience. A recent study by the Swedish Institute Karolinska suggests that buzzing, such as those produced by singing Om, opens the paranasal sinuses and facilitates drainage.

33. Heal your body in the eyes of your mind
When you look at an image in your mind, as you do in Yoga Nidra and other practices, you can make changes to your body. Several studies have shown that guided images reduce postoperative pain, reduce the frequency of headaches and improve the quality of life of people with cancer and HIV.

34. Keeps allergies and viruses at bay
Kriyas or cleaning practices are another element of yoga. They include everything from fast breathing exercises to an internal cleansing of the bowel. Jala neti, which contains a mild nasal saline rinse, eliminates pollen and viruses from the nose, helps to develop mucus and helps drain sinuses.

35. It helps you to serve others
Karma yoga (service to others) is an integral part of yoga philosophy. And even if you are not inclined to serve others, your health can improve if you do it. A study at the University of Michigan found that seniors who reported less than an hour a week were three times more likely to be alive seven years later. Serving others can make sense of your life, and your problems do not seem so daunting when you see what others are facing.

36. Promotes personal care
In conventional medicine, most patients are passive receivers. In yoga, that's what you do for you. Yoga gives you the tools to help you change, and you can feel better the first time you try to practice. The more you agree to practice, the more you will benefit. There are three things to do: you get involved in your own care, you discover that your participation gives you the power to make changes and that you can make changes, it gives you hope. And hope itself can heal.

37. Support your connective tissue
If you read all the ways that yoga improves your health, you've probably noticed a lot of overlap. This is because they are closely related. Change your attitude and change your breathing. Change your breathing and change your nervous system. This is one of the best yoga lessons: everything is connected: your hip bone with your embankment, you with your community, your communion with the world. This link is crucial for understanding yoga. At the same time, this holistic system has access to many mechanisms that have additive and even multiplying effects. This synergy can be the most important way for anything that heals yoga.


38. Use the placebo effect to influence change

Just thinking that you are improving can help you feel better. Unfortunately, many conventional scientists believe that if something works by activating the placebo effect, it does not matter. But most patients just want to improve. Therefore, singing a mantra, as you do at the beginning or end of a yoga lesson, or during a meditation or during the day, facilitates healing, even if it is only an effective placebo. Why not?
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