Yoga isn’t just about flexibility; it can also boost memory, and improve heart and bone health, according to Anna Magee.
In the UK, yoga enthusiasts are spending around £790 million each year on classes and yoga gear. The trend has brought about various unusual styles of yoga, from rage yoga to poses done on paddleboards or horseback. Despite these odd variations, scientific research is increasingly validating yoga’s real benefits.
For instance, a study from UCLA found that a three-month yoga and meditation program was more effective at reducing age-related brain changes than traditional memory exercises. Another study showed that yoga could improve sleep for breast cancer survivors.
Take Lucy Edge, for example. When she was 53, she opted for yoga over antidepressants to deal with a deep depression. She spent six months in India learning yoga. Though she didn’t achieve a “yoga goddess” body, she returned happier and more content. Edge has since written three books on yoga and started Yoga Meds, a part of her website that lists over 300 clinical trials showcasing yoga’s benefits for various conditions such as arthritis, insomnia, and obesity.
Here are some health benefits of yoga and tips on how to get started:
Memory Improvement: If crossword puzzles and Sudoku have been part of your memory training, it might be time to add a yoga routine. UCLA researchers compared brain scans and memory tests of adults over 55 who participated in either 12 weeks of memory exercises or a yoga and meditation program. The latter group showed greater improvements in spatial and visual memory, reduced depression and anxiety, and increased stress resilience.
To get started: The study participants only did one hour of Kundalini yoga a week, which is a gentle form of yoga that includes breathing techniques, meditation, and some mantra chanting. They also practiced Kirtan Kriya, a type of meditation, for 20 minutes daily.
Heart Health: A large body of evidence suggests yoga may be beneficial for heart health, possibly even more so than conventional exercises like walking. A 2014 review published in the European Journal of Preventative Cardiology found that yoga might lower heart disease risk as much as traditional exercises because it helps reduce stress, which significantly contributes to heart disease.
To get started: Charlotte Watts, author and yoga teacher, has a series of gentle yoga poses perfect for beginners to manage stress. Restorative yoga, recommended by Anna Ashby of Triyoga Studios, involves supported postures held for up to 12 minutes, providing a fast-track to stress reduction.
Back Pain and Bone Health: Sarah Shone, a yoga teacher and musculoskeletal physiotherapist, developed yoga classes that have been integrated into rehabilitation programs for back pain. An impressive 87% of participants reported reduced pain. NICE guidelines even recommend yoga for lower back pain. Furthermore, yoga helps with incontinence by targeting pelvic floor muscles and can also increase bone density because it’s weight-bearing.
To get started: If you’re a beginner, inform your teacher about any health issues and opt for gentler styles like Hatha or Iyengar yoga. Always consult your doctor for conditions like back pain to see if you might benefit from a subsidized yoga course.
Lastly, if you’re new to yoga or already practicing, using proper yoga equipment can enhance your experience. Consider where you’ll keep your yoga mat, its thickness for joint protection, and whether it’s easy to transport. Valka Yoga offers an eco-friendly mat made from organic cork and natural rubber, which provides excellent grip even when wet and is antimicrobial and odor-resistant. They also offer yoga blocks that can assist in difficult poses.
Choosing the Right Yoga for You:
– Try Yin or Restorative yoga for a calming, supported experience.
– Vinyasa Flow if you’re up for an energetic, dance-like sequence.
– Iyengar yoga for precise posture practice and alignment.
– Anusara yoga if you prefer flowing movements often set to music.
– Yoga Therapy if you need a yoga practice tailored to healing injury or illness.
Remember, yoga can adapt to fit anyone, regardless of flexibility. Enjoy exploring its many forms and benefits for your overall well-being.
