The Actual Benefits Of Yoga

1. Yoga Enhance Flexibility and Mobility
2. Yoga Is Great For Combating Back Pain
3. Yoga Decreases Arthritis Symptoms
4. Yoga Contributes To Great Heart Health
5. Yoga Promotes Deep Relaxation, Resulting In Better Quality Sleep
6. Yoga Increase Energy Levels & Brightens Moods
7. The Best Destresser

 

Be reminded, even though yoga is focused on fitness during more recent millennia, it is recommended to acknowledge individual goals, pace and a person’s well- being when engaging in yoga.

Cease making “flexibility” or “aesthetics” the objective in order to receive the full experience when participating in yoga. Traditional yoga poses have many modifications that ensure everyone will be able to enjoy yoga without worry.

Yoga consists of targeted exercises or poses, coupled with targeted breathing techniques and mindfulness, as well as meditation principles; which offer physical and mental health benefits for individuals of any age, and is a perfect practice for all denominations of people.

In addition, if you are going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.

A yoga therapist works with patients and constructs an individualized plan that works in tandem with their patient’s medical and surgical therapies. That way, yoga can support the healing process.

Encouraging both physical and emotional healing, while assisting in more centeredness and less distress when experiencing symptoms. Consequently, this makes the recovery and rehabilitation process faster and accommodating.

 

Yoga Enhance Flexibility & Mobility

“Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”

https://www.ncbi.nlm.nih.gov

 

Consequent to the slow yoga postures and deep mindful breathing, the increased blood flow assists in warming the muscles, while using your body weight builds strength. Over time, these techniques also prove beneficial in improving your balance and overall control of your body.

 

GIVE IT A TRY:

• • Chair Pose- Utkatasana

    • Begin with both legs bent at the knee.
    • Focus on your hips, thighs, and buttocks as you keep your toes pointed straight ahead.
    • Squat down until your thighs are almost parallel to the floor.
    • Raise your arms above your head, be careful to avoid shrugging your shoulders.

 

 

Yoga Is Great For Combating Back Pain

 “For patients with chronic low back pain, ACP recommends that physicians and patients initially select non-drug therapy with exercise, multidisciplinary rehabilitation, acupuncture, mindfulness-based stress reduction, tai chi, yoga, motor control exercise (MCE), progressive relaxation, electromyography biofeedback, low level laser therapy, operant therapy, cognitive behavioral therapy, or spinal manipulation.”

(American College of Physician, 2017, American College of Physicians issues guideline for treating nonradicular low back pain)

Spinal decompression stimulates the relief of back pain, This occurs regularly in yoga practices. Yoga works in comparison to basic stretches for mitigating pain and improving mobility in people with lower back pain.

 

GIVE IT A TRY:

• • • Sphinx Pose- Salamba Bhujangasana

      • Lie on your stomach, with your chin on the floor and your legs together.
      • Tighten the muscles of your lower back, buttocks, and thighs.
      • Place your elbows under your shoulders with your forearms on the floor and your palms facing down.
      • Inhale and lift your upper body off the floor, gently lift and engage your lower abdominals to support your back.
      • Keep your elbows close to your sides and use your forearms to lift your chest higher.
      • Drop your shoulders, keeping your gaze straight ahead as you fully relax in this pose.
      • Breathe and hold for 2-6 breaths.
      • On your exhale, slowly lower the upper body to the floor and rest.

 

Yoga Decreases Arthritis Symptoms

 “Yoga can help ease arthritis by increasing your range of motion and improving flexibility. The feel-good hormones that yoga promotes can also help alleviate stress that often increases pain.” However “You should steer clear of vigorous practices that may aggravate already damaged joints.”

(Harvard Health Publishing, 2016, Starting Yoga: Advice for people with arthritis)

Gentle yoga has been evident in lessening distress of symptoms including tender, swollen joints for people with arthritis.

The slow, deliberate movements of yoga exercises are compatible with persons suffering with these symptoms and provides much relief, while also tightening joints and loosening muscles.

 

GIVE IT A TRY:

• • Corpse Pose- Savasana

    • Lie down with your limbs gently stretched out, away from the body, with your palms facing up and feet turned outwards.
    • Put your mind’s focus on your breath, the movement of the inhale and exhale flowing through your body, while breathing deeply.
    • You can hold this pose for 5 to 15 minutes.

 

Yoga Contributes To Great Heart Health

“There are four distinct but interconnected areas in which yoga has specific benefits, not just for heart disease but any disease, says yoga researcher and neuroscientist Dr. Sat Bir Singh Khalsa, assistant professor of medicine at Harvard Medical School.”

(Harvard Health Publishing, 2019, How yoga may enhance heart health)

Making yoga practices part of your daily routine reduces levels of stress and body-wide inflammation, contributing to healthier hearts. Higher oxygen levels are also an Actual Benefit Of Yoga, contributing to cardiovascular endurance.

Several of the factors committing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

 

GIVE IT A TRY:

• • Bridge Pose- Setu Bandhasana

    • To begin, lie on your back.
    • Bend your knees and keep your feet hip distance apart on the floor, with knees and ankles in a straight line.
    • Keep your arms beside your body, palms facing down.
    • Inhaling, slowly lift your back, and butt off the floor; gently roll the shoulders away from the ears; the aim is to reach your chest towards your chin without bringing the chin down, supporting your weight with your shoulders, arms and feet.
    • Feel your butt firm up in this pose.
    • Both the thighs are parallel to each other and to the floor.
    • Keep breathing deeply and easily.

 

Yoga Promotes Deep Relaxation, Resulting In Better Quality Sleep

“Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress.”

(Harvard Health Publishing , 2015, Yoga for better sleep)

Numerous bodies of research have concurred that practicing a gentle, relaxing yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep. The relaxation again another Actual Benefit Of Yoga, to both body and mind that a yoga routine can provide, many find that their sleep is much better.

 

GIVE IT A TRY:

• • Happy Baby Pose- Ananda Balasana

    • Lie on your back, lift both legs and bend the knees, feet flexed towards the ceiling.
    • Grab each of the big toes of each foot with the corresponding hand and further bend knees towards armpits.
    • If able, rock left to right, gently massaging the spine.
    • Hold for 15 seconds, while breathing deeply through the nose.

 

Yoga Increase Energy Levels & Brightens Moods

“By improving circulation in the endocrine glands, a consistent yoga practice enhances the functions of hormones that play a primary role in the physiology of depression. This results in a reduction in depression and improved overall mood.”

(UC SANTA CRUZ, 2018, Yoga for Mood & Well-Being)

 It is proven both mental and physical energy increases, accompanied by a boost in awareness and enthusiasm. Less anxious feelings is the result of getting into a routine of practicing yoga.

The combination of creating a strong mind-body connection, creating a healthy body, and focusing inward can all lead to improvement in your mood.

GIVE IT A TRY:

• • Easy Pose With An Arch- Sukhasana

    • Sit up tall and cross- legged, with your shins in front of your body and flex your feet under your knees.
    • After making sure your weight is distributed evenly on both sides of your pelvis, place your fingertips on the ground behind you with your fingers and elbows facing away from your body.
    • Inhale and press into the ground with your fingertips and bring your back into an arch, looking up, and reaching the chest upwards.
    • Hold for 3-5 breaths and bring your body back to an upright position on the exhale.

 

The Best Destresser

Yoga not only supports stress management, but also, mental and emotional health, mindfulness, healthy eating, weight loss and quality sleep, all of which affect an individuals’ stress levels.

Concentration and mindfulness are methods used in yoga, thereby reducing the emphasis you may have been putting on the stress in your life and focusing your attention on the present moment.

By increasing your awareness, calm and positive regulation can be used practically in combating everyday stress.

 

GIVE IT A TRY:

• • • Camel pose- Ustrasana

      • Start in a kneeling position, hands supporting your lower back.
      • Now, lean back and place your hands on your ankles.
      • As a gentler modification, holding the pelvis area or lower back as you lean back will be helpful.

 

The Actual Benefits Of Yoga