A yoga body isn’t just about being flexible. The ancient practice of yoga can boost your memory, heart health, and bone strength, according to Anna Magee.
In the UK, yoga has become increasingly popular, with people spending around £790 million annually on classes and mats. While some yoga trends might seem unusual—like rage yoga, naked yoga, or poses on paddle-boards and horseback—scientific research is increasingly confirming yoga’s real benefits.
For instance, researchers at UCLA discovered that a three-month yoga and meditation course was more effective than memory exercises in reducing age-related brain impairment. Another study found that yoga improved sleep in breast cancer survivors.
When Lucy Edge, a 53-year-old former advertising executive, fell into a deep depression, she chose yoga over prescribed anti-depressants. She took a six-month career break to learn yoga in India. Although she didn’t attain the “yoga goddess” body she desired, she returned home happier and more content than ever before. Since then, she’s written three books about yoga and created Yoga Meds, a section on her website that lists over 300 clinical trials showcasing yoga’s benefits for various conditions, from arthritis to insomnia and obesity.
If you’ve been only relying on crossword puzzles and Sudoku to keep your memory sharp, it might be time to try the warrior pose. In the UCLA study, brain scans and memory tests on adults over 55 showed significant improvements in spatial and visual memories, along with reduced depression, anxiety, and better stress resilience after just 12 weeks of yoga and meditation.
Dr. Clare Walton from the Alzheimer’s Society suggests that while the UCLA study is small, it highlights the importance of further research into yoga and meditation for maintaining heart and brain health as we age. You don’t need to spend hours doing headstands to benefit from yoga; even one hour of Kundalini yoga per week can help. This gentle form includes breathing techniques, meditation, and some mantras. Additionally, participants in the study also practiced Kirtan Kriya meditation for 20 minutes daily.
While common advice suggests walking or jogging for heart health, evidence indicates that yoga can be equally beneficial. A 2014 review published in the European Journal of Preventative Cardiology showed yoga could lower heart disease risk as effectively as conventional exercise like brisk walking. Since stress is a significant contributor to heart disease, yoga’s ability to reduce stress can positively impact blood pressure, heart rate, and overall cardiovascular health.
Dr. Mike Knapton from the British Heart Foundation notes that yoga’s emotional health benefits are well established. It has been shown to help with anxiety, stress, and depression, which are common among individuals with cardiac issues. Previous research also found that yoga can improve blood pressure, cholesterol, and weight—all risk factors for heart disease.
To start, Charlotte Watts recommends a series of stress-reducing gentle yoga poses perfect for beginners, as outlined in her book, “The De-Stress Effect.” Anna Ashby, a senior teacher at Triyoga Studios, suggests Restorative yoga for stress reduction, where postures are supported with bolsters and held for up to 12 minutes.
Yoga also shows promising benefits for back pain. Sarah Shone, a musculoskeletal physiotherapist, developed yoga classes for back pain that were later incorporated into the Primary Care Trust’s rehabilitation program, with 87 percent of participants reporting pain reduction. The National Institute for Health and Care Excellence (NICE) includes yoga as a useful exercise for lower back pain.
Yoga can also prevent incontinence by targeting pelvic floor muscles and is weight-bearing, which increases bone density. Shone advises newcomers to inform their instructors about any health issues and start with gentle styles such as Hatha or Iyengar yoga. If you have a specific condition like back pain, check if you qualify for subsidized yoga through an exercise referral scheme.
Whether you’re new to yoga or a seasoned practitioner, choosing the right yoga props can enhance your experience. When selecting a yoga mat, consider where you’ll use it and whether you need to carry it daily. A thicker, durable mat is recommended to protect your joints. Taller individuals might prefer longer mats for unrestricted movement.
The Elephant Cork Yoga mat from Valka Yoga, priced at £69.95, is a great option. Made from organic cork and natural rubber, it’s eco-friendly, renewable, and recyclable. Valka Yoga also plants a tree for every order, adding an environmental benefit. At 3mm thick, the mat provides ample padding for joints and is naturally antimicrobial and odor-resistant. It comes with a carry strap, a 15-day money-back guarantee, and a one-year replacement warranty.
Alongside the mat, you might consider the matching Valka yoga block for £19.95. Yoga blocks provide stability and grip, making it easier to perform difficult poses. Even if you’re not flexible, yoga can still offer benefits. For beginners, Yin or Restorative yoga classes under candlelight can be relaxing. Vinyasa Flow classes offer an energetic practice linking postures to breath. Iyengar yoga focuses on precise alignment and uses props to assist with poses. Anusara yoga combines alignment with flowing movements to upbeat music. Yoga Therapy, practiced by specially trained teachers, can help heal injuries or illnesses.
No matter your yoga style, fun props, or personal goals, there’s a yoga practice that can help improve your life and well-being.
