A yoga body isn’t just about being flexible; it’s also great for your memory, heart, and bones, says Anna Magee.
We’ve become obsessed with yoga. Brits are now spending £790 million annually on yoga classes and mats. Yoga is evolving with quirky options like naked yoga and dog yoga, but its real benefits are being backed by science.
Researchers at UCLA found that a three-month yoga and meditation course was more effective than memory exercises in reducing age-related brain impairment. Another study showed it improved sleep for breast cancer survivors.
When Lucy Edge, 53, a former advertising executive, fell into depression, she turned to yoga instead of medication. She traveled to India for six months to learn yoga, and though she didn’t achieve the “yoga body,” she returned happier and more content. Lucy has since written books about yoga and founded Yoga Meds, listing over 300 clinical trials showing yoga’s benefits for conditions like arthritis, insomnia, and obesity.
If puzzles have been your go-to for brain workouts, it might be time to try yoga. In a UCLA study, adults over 55 who practiced 12 weeks of yoga and meditation showed better improvements in memory, lower depression, reduced anxiety, and increased stress resilience compared to those who did memory exercises. Dr. Clare Walton of the Alzheimer’s Society suggests more research is needed.
To get started, you don’t need to spend hours doing headstands. The study had participants do one hour of Kundalini yoga a week, which includes gentle poses, breathing techniques, meditation, and chanting. They also did 20 minutes daily of Kirtan Kriya, a meditation involving chanting and visualizing light.
Yoga could also benefit your heart. A 2014 review showed that yoga might lower heart disease risk as much as conventional exercise like brisk walking. Yoga reduces stress—a big contributor to heart disease—by lowering blood pressure and heart rate. Dr. Mike Knapton from the British Heart Foundation notes yoga’s benefits for emotional health and heart disease risk factors.
For stress reduction, try the gentle yoga series by Charlotte Watts, or practice Restorative yoga, where poses are supported and held for long periods. This is like a fast track to stress relief.
Musculoskeletal physiotherapist and yoga teacher Sarah Shone incorporated yoga into rehab programs for back pain, with 87% of participants reporting pain reduction. The National Institute of Clinical Excellence (NICE) recommends yoga as a beneficial exercise for lower back pain.
Yoga can help with incontinence and increase bone density by targeting pelvic floor muscles and being weight-bearing. Sarah Shone suggests starting with gentle styles like Hatha or Iyengar yoga, and consulting a doctor if eligible for subsidized yoga.
If you’re new to yoga, good props like mats and blocks make a difference. Consider where your mat will be used, how often you’ll carry it, and your height. A thicker mat can be better for joint support. The Elephant Cork Yoga mat from Valka Yoga is recommended for its durability, eco-friendliness, and design. It’s naturally antimicrobial and odour-resistant, making it great for sweaty sessions.
A matching Valka yoga block can help with difficult poses, providing stability and grip. For those who aren’t flexible, yoga will help improve it over time. Try different styles like Yin or Restorative yoga for relaxation, Vinyasa Flow for energy, Iyengar for precision, Anusara for upbeat movements, and Yoga Therapy for specific health needs.
With these tips, you can start reaping yoga’s numerous health benefits.
