Yoga isn’t just about flexible limbs; it’s also great for improving memory, heart health, and strengthening bones. More and more people in the UK are turning to yoga, spending around £790 million annually on classes and mats. While some new yoga styles like rage or naked yoga and even doing poses on paddleboards or with dogs are emerging, the genuine health benefits of traditional yoga are increasingly supported by scientific research.
Researchers at UCLA found that a three-month yoga and meditation course was more effective at reducing age-related brain impairment than memory exercises. Another study showed it could help improve sleep for breast cancer survivors. For instance, Lucy Edge, a 53-year-old former advertising executive, turned to yoga during a deep depression. Instead of using the prescribed antidepressants, she took a six-month break, traveled to India to practice yoga, and returned with unprecedented happiness and contentment. She has since written three books about yoga and created Yoga Meds, a section on her website listing over 300 clinical trials showcasing yoga’s benefits for conditions like arthritis, insomnia, and obesity.
If you’re mainly using crossword puzzles or Sudoku for memory training, it might be time to incorporate yoga. The UCLA study involved brain scans and memory tests of 25 adults over 55, comparing the effects of 12 weeks of memory exercises versus yoga and meditation. Those who practiced yoga showed better improvements in memory, reduced depression and anxiety, and increased stress resilience. This study suggests that yoga and meditation could be additional methods to keep our hearts and brains healthy as we age.
You don’t need to do intense poses to benefit. In the study, participants did just one hour of gentle Kundalini yoga per week and 20 minutes of the Kirtan Kriya meditation daily. Another study found that yoga could reduce the risk of heart disease as much as traditional exercise like brisk walking because it helps lower blood pressure and heart rate by reducing stress, a major contributor to heart disease.
Charlotte Watts, a yoga teacher, and nutritional therapist, along with Dr. Mike Knapton of the British Heart Foundation, both advocate yoga for its emotional and physical health benefits. Stress-reducing poses and Restorative yoga, where postures are supported by bolsters and cushions for longer periods, can be especially effective.
Musculoskeletal physiotherapist and yoga teacher Sarah Shone developed yoga classes for back pain rehabilitation, showing significant pain reduction in 87% of participants. Yoga also helps with incontinence by strengthening pelvic floor muscles and can increase bone density. It’s adaptable, making it accessible for everyone.
If you’re new to yoga, let your instructor know of any health problems and start with a gentler style like Hatha or Iyengar. If you have a condition such as back pain, consult your doctor to see if you’re eligible for subsidized yoga through an exercise referral scheme.
Choosing the right yoga mat is also crucial. Consider where you’ll store it, how often you’ll carry it, and your height. A thicker mat is beneficial for joint protection, especially if you have knee or wrist pain. Healthista recommends the Elephant Cork Yoga mat from Valka Yoga, which is eco-friendly, durable, and provides good joint support. The mat is antimicrobial and odor-resistant, perfect for hot yoga. It also comes with a carry strap and is backed by a guarantee and warranty.
For those who need extra help with poses, a yoga block, like the matching Elephant Cork Yoga block from Valka Yoga, can be very useful. Cork blocks are stable and provide good grip, making them a popular choice over foam blocks.
No matter your flexibility level, there’s a yoga style for you:
– Yin or Restorative yoga: Gentle, slow-paced, perfect for relaxation.
– Vinyasa Flow: Energetic, linking postures to breath in a dance-like sequence.
– Iyengar yoga: Focuses on precise alignment and longer holds, using props.
– Anusara yoga: Emphasizes alignment with flowing movements to upbeat music.
– Yoga Therapy: Tailored to help heal specific injuries or conditions.
Whether you’re looking to improve your physical health or find mental peace, there’s a yoga practice that can help you achieve your goals.
