Yoga isn’t just about having flexible limbs; it can also boost your memory, heart, and bone health, according to Anna Magee.
In Britain, yoga has become incredibly popular, with people spending around £790 million annually on classes and mats. Though unconventional forms of yoga like rage yoga, naked yoga, and dog yoga are emerging, science is continually proving its actual benefits.
For instance, researchers at UCLA found that a three-month yoga and meditation course was more effective in minimizing age-related brain impairment than memory exercises. Additionally, another study showed that yoga could improve sleep in breast cancer survivors.
Lucy Edge, a former advertising executive, experienced significant benefits from yoga. At 53, during a period of depression, she chose yoga over prescribed antidepressants. After taking a six-month career break to learn yoga in India, she returned feeling happier and more content. She has since written three books about yoga and founded Yoga Meds, which lists over 300 clinical studies showcasing yoga’s benefits for conditions ranging from arthritis to insomnia.
Yoga not only supports mental health but can also improve memory. In a UCLA study, 25 adults over 55 participated in 12 weeks of memory exercises and yoga and meditation courses. The yoga group showed better improvements in visual and spatial memory, along with reduced depression and anxiety, and increased resilience to stress. One hour of Kundalini yoga per week, a gentle form involving breathing techniques, meditation, and chanting, proved beneficial. Participants also practiced Kirtan Kriya, a type of meditation involving chanting and visualization, for 20 minutes daily.
Yoga can also be a gentle yet effective way to reduce the risk of heart disease. A review published in the European Journal of Preventive Cardiology in 2014 suggested that yoga could lower heart disease risk as much as conventional exercises like brisk walking. Since stress is a significant contributor to heart disease, yoga’s ability to reduce stress can also lower blood pressure and heart rate, subsequently reducing the likelihood of blood clots.
According to Dr. Mike Knapton from the British Heart Foundation, yoga benefits emotional health by helping with anxiety, stress, and depression, which are common among heart disease patients. Previous research has shown that yoga can improve blood pressure, cholesterol, and weight management.
To combat stress, Charlotte Watts recommends gentle yoga poses, while Anna Ashby advocates for restorative yoga, where postures are supported and held for extended periods, providing significant stress relief. Sarah Shone, a musculoskeletal physiotherapist, incorporated yoga into a rehabilitation program for back pain, showing that 87% of participants reported pain reduction. The National Institute of Clinical Excellence supports yoga and stretching for lower back pain relief.
Yoga targets the pelvic floor muscles and can improve incontinence and bone density. It’s adaptable and can be suitable for people with different health conditions. Newcomers are advised to inform their instructors about their health issues and start with gentle styles like Hatha or Iyengar yoga. Consult your doctor to see if you qualify for subsidized yoga sessions under an exercise referral scheme.
Choosing the right yoga mat is crucial. If you plan to display it, consider appearance and durability. If portability is a concern, ensure it’s lightweight with a comfortable strap. Taller individuals should opt for longer mats. A thicker mat can help reduce knee or wrist pain during practice.
For example, the Elephant Cork Yoga mat from Valka Yoga, priced at £69.95, is eco-friendly and made from renewable, recyclable materials. It also offers good joint support and becomes grippier when wet, making it ideal for sweaty sessions. The cork material is antimicrobial and odor-resistant, and the mat includes a carrying strap with a 15-day money-back guarantee and a one-year replacement warranty.
Complement your yoga practice with a matching Elephant Cork Yoga block from Valka Yoga (£19.95). Yoga blocks assist in difficult poses and provide stability due to their grip. Cork blocks are especially beneficial for balance and support.
Different yoga styles cater to various needs. Yin or Restorative yoga uses blankets and bolsters for support and is done in candlelight settings. Vinyasa Flow is energetic and synchronizes movements with breath, suitable even for beginners with modifications. Iyengar yoga focuses on posture details and alignment, while Anusara yoga incorporates flowing movements to upbeat music. Yoga Therapy tailors practices to assist in healing injuries or illnesses.
Regardless of your flexibility, yoga can help you. Choose a style that fits your needs and consult with your instructor for the best experience.
