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The Mind-Body Benefits of Yoga
To understand the benefits of yoga you first need to understand that the goal of yoga is not solely physical exercise to better the body. It is focused on the mind-body connection and has an element of spirituality that most exercises and activities lack. The goal of yoga is to channel the mind, body and spirit so that each works together leading to a greater personal understanding and power. This spiritual side of yoga surely has a lot to do with its growing popularity in the Western world. As lives become more stressful people are looking for spiritual fulfillment and a break from their everyday hectic lives. It makes sense that they’d turn towards an ancient practice to put them back in touch with their body and mind, and learn self-mastery. Having a chance to do a form of mediation while physically exercising and challenging the body has many health benefits, both physical and mental.
Stress All the daily stresses which people face through work, family, and finances can lead to chronic stress. This can cause an array of health problems including: high blood pressure, increased risk of heart attack, gastrointestinal problems, weight changes, skin problems, physical pain, as well as both mood and breathing problems, to name a few. Yoga has been shown to actually lower levels of the stress hormones cortisol and adrenaline. Specific asanas help to release muscle tension which is where the body stores stress. In releasing the tension held in muscles, the stress itself is released. This is a goal of yoga, to use all parts of the body thus reducing tension and finding a balance in the body and mind. As well, certain yoga classes concentrate on meditation and pranayama which teach yoga students how to clear their minds and let go of the worries and stress they carry around. Upon finishing a yoga classes many students claim to feel more relaxed and at ease with a clearer mind. In time, people can learn how to guide themselves through a meditation, pranayama or a few asanas to use in their everyday lives when they need a quick break in order to calm themselves down and help with stress.
Flexibility Most people who exercise, know that stretching should be part of their routine. Many do, at most, a few minutes of stretching and call it a day. Stretching is important for it allows the body to release the lactic acid that has built up in the muscles, and increases the body’s flexibility. With its focus on stretching the entire body, yoga increases flexibility and movement in the muscles, soft tissue and joints. This increased flexibility allows the body to move more freely and release tensions that can lead to pain and stiffness.
Respiration Because breathing is a subconscious action, few spend time thinking about how it affects their well being. Through pranayama, yoga teaches people to focus on breathing being a conscious action and therefore something that can be improved upon with practice. Specifically, to breathe in through the nose, then exhale until the lungs are emptied of as much air as possible while contracting the abdominal muscles, and then inhale with the diaphragm pulling air into the bottom of the lungs, forcing the abdominals to expand, followed by the chest and finally the shoulders. The goal is to fully empty and then fill the lungs with air. This proper respiration increases oxygen flow into the body thus improving all body functions and aiding in the release of carbon dioxide. This is helped by the release in tension that yoga provides which allows the body to move more freely during the action of breathing.
Circulation Good circulation is a prerequisite for good health. The circulatory system carries oxygen and other important nutrients to every cell in the body. Yoga improves circulation by firstly improving respiration to assure that the waste products released by the blood are expelled and large amounts of oxygen are brought in. Yoga then helps by relaxing the body and the mind, allowing for blood to flow more freely as a tense body or stressed mind cause the body to constrict, impeding circulation. In addition, the inverted or half inverted asanas will temporarily reverse the effect gravity has on the body thereby allowing blood to flow more freely back to the heart which helps improve circulation.
Headaches Tension headaches are estimated to account for approximately 90% of the headaches people suffer. And while most can be controlled with over the counter medication, many people are starting to question the safety of constantly taking medication. Yoga may be the cure these people seek. With its focus on meditation and relaxation, yoga has the ability to help prevent and cure tension headaches. Yoga can clear the mind and lower stress hormones, helping people manage stress and prevent it from getting to levels where side effects like tension headaches occur. There is even evidence that yoga can help migraine sufferers since it releases neck and other muscle tension and relaxes the mind and body.
Mental Health Depression and anxiety disorders are reportedly on the rise. Of course, if people are experiencing mental health problems they should seek professional treatment. Along with counseling or medication, yoga can aid in dealing with the side effects of these disorders. It helps in coping with mental health problems since the goal of yoga is to develop a balance between the mind body and spirit. During yoga, pranayama teaches participants how to focus on only the breath going in and out of their lungs, while physically challenging their bodies and releasing pent up tension they have been holding physically in their muscles. This brings a feeling of calmness, being in control and centered. The sense of personal control and empowerment that comes from yoga is a great tool in dealing with mental illness as it creates a feeling of well-being coming from within. Sufferers of anxiety and depression can benefit from the increased self-worth and control over their thoughts and minds that yoga can bring.
Weight Loss Most people know that there is no big secret to weight loss. It comes down to simple math; burn more calories than are consumed. Any physical activity, yoga included, can help a person lose weight by burning calories. Both in those burned while working out and those burned through the increase in the metabolic rate and lean muscle mass that exercise leads to. Yoga may not burn as many calories per hour as other more strenuous physical activities, but even so, it can be a good choice when looking for help to lose weight. For those just starting an exercise regime, yoga is perfect. As a low impact exercise; it is perfect for beginners as it can be performed by anyone no matter their fitness level. Asanas can be adapted as needed and many yoga devotees say that yoga actually gets harder rather than easier as their abilities grow. As their form gets better they are able to get deeper into the asanas. Therefore, the body will not become accustomed to yoga, as it can to other exercises when performed over and over again. There is also less of a chance of injury than other higher impact activities. Yoga works all the muscles in the body and specific asanas are able to target common problem areas like the abdomen and thighs. Where other exercise options can fall short, the spiritual side of yoga can aid in weight loss since the focus on meditation and self-empowerment can help people to gain control over their cravings and stick to a diet. A quick meditation and mantra may be enough to help a person resist that second piece of cake!
Insomnia It is a problem that plagues many who lay in bed and are completely unable to fall asleep no matter how tired they may be. Or they fall asleep only to wake up frequently throughout the night, or wake up hours before the alarm goes off. It has been proven how important a good nights sleep is to function well and yet so many people are lacking that. Before taking that sleeping pill why not try yoga? Yoga has been shown to lower the stress hormones cortisol and adrenaline. These stress hormones are naturally high in people who suffer from chronic insomnia and make falling and staying asleep difficult as the body is in a state of stress and cannot relax. A short yoga class a day may be enough to bring the good nights’ sleep people need.
Athlete Specific A lot of athletes are practicing yoga as a form of cross training. Yoga has many benefits that can actually aid them in increasing their performance in their given sport. Aside from the obvious exercise and stretching benefits, it also helps build strength and endurance, is a good training for hand-eye coordination, grip strength and dexterity, and helps to develop better balance and control over both their bodies and mind. Learning to control their mind and focus can help in achieving goals in their given sport. For those not interested in the spiritual side of yoga there are even yoga classes offered at many studios that are sports specific, so the physical benefits can be gained without the meditation and prayers that may make some athletes stay away from traditional yoga classes.
Back Pain Medical experts agree that back pain can be relieved, managed or at the very least benefitted through exercises and stretches that focus on working out the back muscles. Specific asanas in yoga can greatly help back pain sufferers by releasing tension, building back strength and stretching out the spine. Proper posture is of utmost importance in helping eliminate back pain and yoga strengthens both the back and core muscles to help to align the spine and create proper posture. As with any medical condition, a doctor’s advice is paramount before starting yoga as they can diagnose the reason for the back pain and advise if specific movements should be avoided. When using yoga to help relieve back pain it is advisable that the yoga teacher be informed of the condition so that they can advise any modifications which may be necessary to assure that the back and spine are protected. Many studios are now offering classes to address specific concerns, so it is wise to research if there is a class geared towards back pain sufferers. If not, a hatha yoga class is a good start as it is a gentle introduction to yoga and its benefits.
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