Benefits of yoga supported by science

Benefits of yoga supported by science

"But I can't even touch my toes!" is far too common a rationalization to explain why people are afraid to learn yoga. While yoga can actually help improve flexibility, its goal goes far beyond achieving awesome asanas. Those who practice yoga know that its health benefits are actually quite extensive.

This may be the reason why the popularity of yoga continues to increase steadily. In the past decade alone, the percentage of American adults who have practiced yoga has almost doubled.

You may have heard of the various health benefits of yoga, from lowering blood pressure to more restful sleep. It turns out that science supports many claims that yoga can positively affect your health in different ways.

Whether physical training or mental relaxation is the motivation behind your interest in yoga, here are a few more reasons to unroll your mat and dive into a downward-facing dog.

Read on to learn more about 12 scientifically supported benefits of yoga.

1. Increase mobility

From a physical point of view, one of the most obvious benefits of yoga is to increase your overall mobility.

Although the ability to touch your toes is not necessary for practicing yoga, flexibility is an important part of maintaining physical health with age. However, flexibility must be supported by muscle strength, healthy joints and healthy connective tissue.

The physical benefits of yoga can help considerably with the effects of aging. In arthritis patients, the practice of yoga has shown an improvement in the range of motion of the joints.

No matter how old you are, yoga is an effective way to develop and maintain muscle tone and keep your body functioning throughout your life.

2. Promotes heart health

One of the main causes of death for many years is due to heart problems and related conditions such as high blood pressure. There are many ways in which yoga benefits heart health.

At the cardiovascular level, yoga can help lower blood pressure, blood cholesterol and glucose levels, and heart rate. Johns Hopkins reported that after only eight weeks of practicing yoga, patients had reduced markers for inflammation that could lead to heart disease.

3. Can improve circulation

Like many other forms of exercise, yoga can pump your blood and stimulate the entire circulatory system. Types of yoga like Vinyasa that go through a sequence of postures; this movement sends fresh blood flow to all of your limbs, keeping the blood vessels and capillaries healthy and further reducing the risk of heart disease.

Different types of yogic breathing exercises, or pranayama, can also increase oxygen levels in the blood. When your vital organs - especially your brain - receive more oxygen through the bloodstream, they can function more efficiently.

4. Promotes good digestion

Any regular exercise is essential to ensure the proper functioning of your body. Yoga is said to aid digestion and increase metabolism.

There are many specific yoga poses, especially torsion postures, that target the abdominal region and increase blood flow to the intestinal tract. The soothing effects of practicing yoga also help relax the digestive organs, reduce bloating and constipation.

For specific digestive disorders such as irritable bowel syndrome (IBS), practicing yoga can help decrease symptoms, reduce gastrointestinal pain, and improve overall quality of life.

5. Can help lose weight

Like many other forms of physical exercise, yoga can be an effective weight loss tool.

The most vigorous types of yoga like Vinyasa or Ashtanga will help you sweat and burn calories, the key factor in losing weight. Although this is a form of low impact exercise, when practiced 4 to 5 times a week, yoga can also help increase your metabolism over time.

Even the sweetest forms like Hatha and Yin yoga can help lose weight by increasing self-awareness. This can mean more attention to eating, smaller portions, and less impulsive eating.

6. May help reduce belly fat

If a flatter stomach is one of your fitness goals, reducing belly fat is another potential benefit of yoga. Many factors contribute to excess abdominal fat, including physical activity, types of calories consumed, stress management and sleep patterns. It turns out that yoga offers benefits for all of these areas.

Experts suggest that doing moderate exercise 5 times a week for at least 30 minutes will give results in cutting extra fat.

Power Yoga, Ashtanga and Vinyasa are all great options to make your heart beat and make you sweat. These active yoga styles often incorporate a significant amount of core strength to specifically target the abdominal area and can help reduce belly fat.

7. May contribute to healthier eating habits

Maintaining a healthy diet is a key factor in overall health. Making healthy food choices can help maintain a healthy body weight while ensuring that your body gets all the nutrients it needs to function properly.

Research has shown that a significant percentage of people who practice yoga feel an increased motivation to eat healthier.

Regular yoga practice also increases mindfulness and body awareness. This leads to healthier eating habits, reducing impulsive overeating.

8. Can ease stress and anxiety

One popular reason why many people choose to practice yoga is to help reduce stress levels.

If you've ever practiced yoga before, you probably know the deeply relaxed feeling of savasana. Even a single yoga class can temporarily reduce feelings of tension, anxiety, and fatigue.

Over time, regular yoga practice helps re-train the body's response to stress. The breathing-based movements and meditation practice activate the parasympathetic nervous system, helping to lower the heart and respiratory rate when faced with a stressful situation. In addition, only one yoga class has shown to reduce levels of the stress hormone cortisol.

The main goal of yoga is to stay focused on the present moment. This promotes peace of mind, which can help you deal with feelings of anxiety.

9. promotes better sleep

For those struggling with poor sleep habits or insomnia, yoga can be incredibly beneficial. Getting quality sleep is imperative for overall health as it contributes to common problems like depression, cognitive function and cardiovascular health.

There is growing evidence showing how yoga is linked to more restful sleep. In one study, researchers observed improvements in sleep quality as well as sleep duration.

Yoga helps relax the body and calm the mind, preparing you for a good night's sleep.

10. May help relieve chronic pain

For people with chronic pain, there is growing evidence that yoga can be an effective non-pharmacological treatment for dealing with pain. One study has suggested that people who practice yoga have shown a different physical response to pain; rather than a “fight or run” stress reaction, yogis were more likely to take a “rest and digest” approach to pain.

Whether you suffer from migraines, arthritis, osteoporosis, multiple sclerosis (MS) or fibromyalgia, for example, it is very likely that yoga can help both body and mind when treating chronic pain. Yoga can help increase mobility, improve daily bodily function, and boost mood.

In addition, due to its adaptable nature, even those with reduced mobility or confined to wheelchairs can enjoy the benefits of yoga.

11. encourages healthy lifestyle choices

Beyond eating healthier, yoga can also encourage you to improve your health in other areas of life.

Many people who start a yoga practice find it more successful in combating unhealthy habits, such as quitting smoking. Yoga and meditation can positively influence other addictive behaviors such as eating disorders and self-harm.

The introspective nature of yoga can inspire you to take better care of your body and mind and to adopt more loving behaviors towards yourself.

12. Can help you breathe better

An essential aspect of yoga practice is to develop awareness of your breathing. Many yoga instructors will guide you through pranayama or breathing exercises as part of a yoga class. Even if you move through yoga postures, you will learn to connect your movement with your breathing.

While this is not a prescribed treatment, there is evidence to suggest that regular yoga practice can help relieve the symptoms of asthma. A small group study showed a significant reduction in day and night asthma attacks, as well as a decrease in the need for medication.