Yoga

What Is Yoga and How Does It Work?

Yoga is an integrative practice that connects mind, body, and breath. It involves physical postures, breathwork exercises, and meditation, which can reduce stress, boost mood, and improve mental health.

Yoga’s philosophy is complex and has many elements. In the United States and other Western countries, yoga is typically a combination of physical postures (asanas), meditation (dhyana), and breathwork (pranayama).

While all forms of yoga focus on the mind-body-breathe connection, many different types and styles exist. Some yoga styles are more restorative and meditative, while others may be more physically demanding. Some common types of yoga include:

• Hatha yoga
• Yin (or restorative) yoga
• Vinyasa (or flow) yoga
• Iyengar yoga
• Hot yoga
• Ashtanga yoga

Looking into the different forms of yoga and their focus can help you determine the right style for you.

How Does Yoga Affect Mental Health?

Yoga has become increasingly popular as a way to de-stress and quiet the mind. Deep, purposeful breathing combined with meditation, movement, and stretching helps calm the nervous system and release stagnant energy and emotions from the body.

Yoga has been shown to enhance emotional and mental well-being in a variety of ways. It releases oxytocin, serotonin, and melatonin, which helps people better manage fear and anxiety. A study from the Indian Journal of Community Medicine found that yoga also decreases cortisol, norepinephrine, and epinephrine by testing these levels using saliva and urine samples pre and post-yoga practice. This may be the mechanism behind how yoga helps improve symptoms of anxiety, depression, post-traumatic stress disorder (PTSD), as well as physical health conditions such as high blood pressure, diabetes, and heart disease.

Additionally, studies out of Harvard Medical School found that yoga not only reduces stress, improves mood, and enhances focus, but it may also improve executive functioning, including memory, learning, decision-making, reasoning, and reaction time.

What Does Research Show About Yoga For Wellness?

For a long time, the benefits of yoga were mostly anecdotal, meaning they were based on personal accounts rather than scientific research. However, in recent decades, interest in yoga’s health benefits has grown, and a variety of research has been done to support the health claims of yoga practitioners.

Below are some noteworthy findings about the health benefits of yoga.

Improved Cardiovascular Health

A research study from the Jawaharlal Institute of Postgraduate Medical Education and Research revealed that a yogic breathing practice at the rate of 6 breaths per minute can lower blood pressure and heart rate within 5 minutes.

Additionally, a randomized controlled study of patients with coronary heart disease who practiced yoga for one year showed a decrease in the number of weekly anginal episodes (chest pain and discomfort), decreased body weight, and increased exercise capability.

Better Brain Health

MRI scans have shown that people who practice yoga regularly have a thicker hippocampus (the brain area that governs learning and memory) and cerebral cortex (the brain area responsible for information processing). These areas typically shrink with age. However, the elderly participants in the study who practiced yoga showed less shrinkage than those who did not practice, suggesting that yoga may help counteract age-related brain decline, a common age-related condition.

Healthy Weight

According to the Indian Journal of Community Medicine, one hour of yoga every morning for three consecutive months will result in weight loss, lowered body mass index (BMI), and decreased waist-hip ratio.

Increased Pain Tolerance

People often turn to yoga for relief from headaches, low back pain, neck pain, and knee arthritis.

A 2008 study at the University of Utah showed that yoga practitioners had higher pain tolerance and lower pain-related brain activity during an MRI than those who did not practice yoga.

Healthy Cholesterol

A research study from Delhi showed that a 40-day yoga practice reduced total serum cholesterol levels for practitioners. Another study in Bangalore also showed a significant decrease in serum total cholesterol.

Healthy Blood Sugar

Yoga has been shown to help people manage type 2 diabetes. Practicing yoga for one hour in the morning for three consecutive months has been shown to decrease blood sugar levels.

Other Health Benefits

People will likely feel some benefits of yoga immediately after their practice. They might feel calmer, more at ease, and a greater sense of balance and well-being.

They may also notice:

• Improved strength, balance, and flexibility
• Lowered blood pressure and heart rate
• Improved lung function
• Reduced inflammation
• Improved coordination
• Enhanced immunity
• Improved sleep
• Weight loss
• Decreased headaches and migraines
• Reduced back pain
• Increased joint flexibility
• Reduction of arthritis symptoms
• Relief of menopause symptoms
• Regulated nervous system
• Balanced hormones
• Improved quality of life in people with chronic illness
• Aids in the cessation of smoking and other addictive behaviors
• Aids in recovery of substance use disorders
• Supports healthy digestion
• Lowers cholesterol
• Promotes healthy eating through mindfulness

For many, a routine yoga practice is a preventative health measure to stay in shape and promote overall health and wellness.

How Often Should I Practice Yoga?

Every person’s yoga practice is unique. To receive the health benefits of yoga, you should aim to practice at least three to five times a week for 1 hour. Many people who practice daily achieve optimal benefits.

How to Get Started

If you are brand new to yoga and aren’t sure how to get started with your yoga practice, consider the following tips and suggestions:

• Purchase a yoga mat and props such as blocks, bolsters, and yoga blankets.
• Take classes with an experienced and certified yoga instructor.
• If you choose to take classes online, read the reviews and do some research first.
• Choose beginner-friendly classes that are appropriate for your level.
• Consider trying a variety of classes to find the yoga style and teacher that are the best fit for you.
• Wear comfortable clothing that allows you to stretch and move freely.
• If you have questions about a yoga posture, ask a certified instructor.
• If you have health conditions, talk to your healthcare provider before starting yoga and determine if there are any poses that you should avoid.
• Release your expectations. Remember that yoga is not about the external shape of the body but rather the internal experience.
• Listen to your body. Discomfort is normal, but yoga should not cause you pain. If it hurts, don’t do it, and ask for support from an instructor if you are unsure.
• Consider committing to a routine on specific days or times to help you stay on track with your health goals. Much of the yoga research has focused on morning practice, but practicing yoga at any time will provide health benefits.

Practicing Yoga for Holistic Health and Wellness

Yoga offers a variety of mental and physical health benefits for its practitioners, and committing to a daily yoga practice can truly be life-changing.

If you are experiencing health issues or simply want to enhance your wellness and maintain a healthy lifestyle, consider starting a yoga practice to help you stay well.