A yoga body isn’t just about flexible limbs; the ancient practice can boost memory, heart, and bone health, says Anna Magee.
The British are now spending a whopping £790 million each year on yoga classes and mats. While yoga evolves with unusual hybrids like rage yoga, naked yoga, paddle-board poses, and even dog yoga, its real benefits are increasingly validated by science.
Researchers at UCLA found that a three-month course of yoga and meditation was more effective at reducing age-related brain impairment than memory exercises. Another study showed that yoga improved sleep for breast cancer survivors.
Lucy Edge, a former advertising executive, turned to yoga during a deep depression. She travelled to India for six months to learn yoga, which made her happier and gave her a sense of contentment she had never felt before. Edge has since written three books about yoga and founded Yoga Meds, a section of her website listing over 300 clinical trials on yoga’s benefits, from arthritis to insomnia and obesity.
If your only brain exercise has been crossword puzzles and Sudoku, it might be time to try the warrior pose. UCLA compared 12 weeks of memory exercises against yoga and meditation in adults over 55. Those who did yoga showed better improvement in spatial and visual memories, less depression and anxiety, and increased stress resilience.
You don’t need hours of headstands to benefit. In the study, participants did one hour of Kundalini yoga a week, which includes breathing techniques, meditation, and some mantra chanting. They also did 20 minutes of Kirtan Kriya meditation daily, involving chanting, hand movements, and visualisation of light.
Although walking or jogging is often recommended for heart health, yoga might be just as beneficial. A 2014 review revealed yoga can lower heart disease risk as much as brisk walking. Stress, which raises blood pressure and heart rate, is a major contributor to heart disease. Luckily, yoga helps reduce stress.
Dr. Mike Knapton of the British Heart Foundation highlights yoga’s benefits for emotional health, aiding with anxiety, stress, and depression, especially in those who had a cardiac event. Research shows it can also improve blood pressure, cholesterol, and weight, all risk factors for heart disease.
Charlotte Watts, a yoga teacher and nutritional therapist, recommends a stress-reducing series of gentle poses perfect for beginners. Anna Ashby, a senior teacher at Triyoga Studios, suggests Restorative yoga, where postures are supported by bolsters and cushions for deep relaxation.
Sarah Shone, a physiotherapist and yoga teacher, saw yoga’s benefits firsthand and incorporated it into a rehabilitation program for back pain with significant success. Yoga is also recommended by the National Institute for Clinical Excellence (NICE) for lower back pain.
Yoga targets the pelvic floor muscles and is weight-bearing, which helps increase bone density. It’s adaptable to various levels and health conditions. If you’re starting, inform your teacher about any health problems and opt for a gentle style like Hatha or Iyengar.
Good yoga props can make your practice more comfortable and effective. Consider where your mat will be used, its weight, and your height. A thicker mat can protect your joints and provide more cushion.
Healthista suggests the Elephant Cork Yoga mat from Valka Yoga, which is eco-friendly and durable with a 3mm thick natural rubber base that offers joint comfort. It’s naturally antimicrobial and odour-resistant, making it ideal for sweaty sessions.
Valka Yoga also offers a matching Elephant Cork yoga block, which adds stability and grip, helping you move into difficult poses. Despite not being as lightweight as foam blocks, cork blocks provide better support.
No matter your flexibility level, yoga can be beneficial. For relaxation, try Yin or Restorative yoga. For energy, go for Vinyasa Flow. Iyengar yoga focuses on alignment and is great for beginners. Anusara yoga combines alignment with flowing movements and upbeat music. Yoga Therapy is tailored for injury or illness recovery.
