Yoga and its health benefits
Did you know that practicing Yoga makes you breathe better and have more energy and vitality?
The popularity of yoga across the globe has been steadily increasing over the past several decades. The interest in yoga as a therapeutic lifestyle tool has also grown within the medical community during this time.
The more we learn about this ancient practice, the more we realize that its benefits go far beyond increased flexibility and muscle tone. A common misunderstanding is that yoga predominantly focuses on increasing flexibility; however, other benefits of yoga include:
• improved respiration, energy and vitality
• maintaining a balanced metabolism
• weight reduction
• cardio and circulatory health
• improved athletic performance
• protection from injury
Yoga brings the autonomic nervous system into healthy balance by stimulating the parasympathetic nervous system. ,
Yogic practices work by decreasing physiologic arousal and quieting down this continual play of the autonomic system. They can reduce one's heart rate and blood pressure, ease one’s respirations and increase heart rate variability—all signs of improved parasympathetic tone.
Yoga-based practices of postures (asanas) and movement sequences are usually taught in conjunction with some type of breathing and/or meditation technique. This type of mindful movement with slow, rhythmic breathing is more likely to promote parasympathetic and vagal tone compared to other forms of exercise. ,
In particular, yoga incorporates important elements of body awareness such as proprioception, coordination, balance and postural alignment, all of which are particularly important in individuals with joint disease.
However, the wide range of styles available to the public can make it difficult for the overall public or patients to choose the one that will offer the most benefit:
Restorative and yin yoga are gentle styles, with very little movement and a focus on relaxation.
Iyengar and hatha are examples of active (but often still accessible) styles of yoga, which may be suitable for students requiring modifications.
Vinyasa yoga is a rigorous and athletic style of yoga best for healthy students seeking a physically demanding practice.
When the most suitable style is selected, yoga can be an extremely useful lifestyle tool for patients seeking to improve fitness. Although the physical practice of yoga does emphasize appropriate postural alignment, musculoskeletal strength and endurance as well as balance, the study and practice of yoga incorporates also mindfulness-based practices such as mindful breathing techniques, focused concentration, meditation and self-reflection.
References:
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Stearns M.N., Stearns R.N. Yoga for Anxiety—Meditations and Practices for Calming the Body and Mind. New Harbinger Publications, Inc.; Oakland, CA, USA: 2010.
Payne P., Crane-Godreau M.A. Meditative movement for depression and anxiety. Front. Psychiatry. 2013;4:71.
Brown R.P., Gerbar P.L. Sudarshan Kriya yogic breathing in the treatment of stress, anxiety and depression: Part 1—Neurophysiologic model. J. Altern. Complement. Med. 2005;11:189–201.
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Thordis Berger
Chief Medical Officer Holmes Place