A yoga body is more than just flexible limbs; this ancient practice can actually enhance memory, heart health, and bone health, says Anna Magee.
In the UK, yoga has become extremely popular, with people spending an impressive £790 million annually on classes and mats. Although some modern yoga practices now include unconventional elements like rage or naked yoga, paddle-board poses, horseback sessions, and even dog yoga, science is increasingly backing yoga’s real benefits.
UCLA researchers 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.
Lucy Edge, a former advertising executive, turned to yoga during a deep depression instead of taking prescribed antidepressants. She took a six-month break in India to learn yoga, returning happier and more content. Lucy has since written three books and started Yoga Meds, a section of her website listing over 300 clinical trials showing yoga’s benefits for issues like arthritis, insomnia, and obesity. Inspired by its positive effects on her mental health, Lucy wanted solid evidence of yoga’s benefits and found plenty.
If exercises like crossword puzzles and Sudoku have been your go-to for memory training, it might be time to try the warrior pose. UCLA’s research showed that a 12-week course of yoga and meditation led to improvements in spatial and visual memories for adults over 55, as well as reduced depression, anxiety, and stress resilience.
To try it yourself, you don’t need hours of headstands. This study involved just one hour of Kundalini yoga per week—a gentle form incorporating breathing techniques, meditation, and chanting mantras. Participants also did 20 minutes daily of Kirtan Kriya, a meditation technique involving chanting, hand movements, and light visualization.
While regular walking and jogging are recommended for heart health, yoga might be just as effective. A 2014 review published in the European Journal of Preventative Cardiology suggested yoga could lower heart disease risk as much as brisk walking. Stress, a major contributor to heart disease, raises blood pressure and heart rate, increasing blood clot risks. Yoga, known to reduce stress, can therefore help heart health.
Yoga has shown benefits for emotional health, helping with anxiety, stress, and depression, which are common among heart disease sufferers. It can also improve blood pressure, cholesterol, and weight, all risk factors for heart disease.
To reduce stress, try a series of gentle yoga poses. Restorative yoga, as suggested by teacher Anna Ashby, involves supported postures held for up to 12 minutes and is great for stress relief. Sarah Shone, a physiotherapist and yoga teacher, even incorporated yoga into a back pain rehabilitation program with a 87% success rate in reducing pain.
Yoga can also help with conditions like incontinence by targeting pelvic floor muscles and enhancing bone density. Commonly recommended forms for beginners include Hatha or Iyengar yoga, which are gentler. Consult your doctor to see if you could benefit from a subsidized yoga course.
If you’re new to yoga or looking to perfect your practice, a good yoga mat and props can make a big difference. Consider factors like where you’ll store the mat and whether you need to carry it around. Taller individuals might prefer a longer mat, and those with knee or wrist pain could benefit from a thicker mat.
Healthista recommends the Elephant Cork Yoga mat from Valka Yoga. It’s eco-friendly, versatile, and made from renewable, recyclable cork and natural rubber. The mat comes with a one-year replacement warranty and a 15-day money-back guarantee and purchasing it supports tree planting initiatives. A matching Valka yoga block can also aid in achieving correct poses, offering stability and grip.
For those not flexible, yoga styles like Yin or Restorative yoga, done under candlelight with blankets and bolsters, can be very beneficial. Vinyasa Flow classes offer a more energetic practice, and Iyengar yoga focuses on precise alignment and is good for beginners. Anusara yoga combines alignment with flowing movements to upbeat music, and Yoga Therapy uses specific techniques for healing injuries or illnesses.
Whether new to yoga or a seasoned practitioner, using the right equipment and understanding the benefits can enhance your experience and health outcomes.
