A yoga body isn’t just about flexible limbs; the ancient practice can actually boost your memory, heart, and bone health.
In the UK, yoga’s popularity has soared, with people spending £790 million annually on classes and mats. Despite some of the more unconventional yoga trends like rage or naked yoga, paddle-board yoga, or even dog yoga, the real benefits of yoga are increasingly supported by science.
For example, UCLA researchers discovered that a three-month yoga and meditation course was more effective than memory exercises at reducing age-related brain changes. Another study found that yoga could improve sleep in breast cancer survivors.
Lucy Edge, a former advertising executive, turned to yoga during a deep depression. She took a six-month break, traveled to India, and returned feeling happier and more content. Her experience led her to write books about yoga and create Yoga Meds, a section on her website listing clinical trials on yoga’s benefits for conditions like arthritis, insomnia, and obesity.
Here’s how yoga can benefit your health and how to get started:
If you’ve been relying on crosswords and Sudoku for memory training, it might be time to try yoga. The UCLA study compared brain scans and memory tests over 12 weeks of either memory exercises or a yoga and meditation course in adults over 55. The yoga group showed better improvements in spatial and visual memories, reduced depression and anxiety, and increased resilience to stress.
The study participants did one hour of Kundalini yoga a week, a gentle form of yoga that includes breathing techniques, meditation, and mantra chanting. They also practiced 20 minutes a day of Kirtan Kriya, a meditation involving chanting, hand movements, and light visualization.
For heart health, a systematic review in the European Journal of Preventative Cardiology showed yoga might lower heart disease risk as much as brisk walking. Yoga’s stress-reducing effects can also help by lowering blood pressure and heart rate, reducing the likelihood of blood clots.
Charlotte Watts, a yoga teacher and author, suggests gentle poses for stress relief in her book “The De-Stress Effect,” which is great for beginners. Anna Ashby from Triyoga Studios recommends Restorative yoga, where postures are supported and held for up to 12 minutes, giving the nervous system a break.
Yoga has also shown benefits for back pain. Musculoskeletal physiotherapist and yoga teacher Sarah Shone developed classes for the Primary Care Trust’s rehab program, with 87 percent of participants reporting less pain. Additionally, National Institute of Clinical Excellence (NICE) guidelines recommend yoga for lower back pain. Yoga is also effective for preventing incontinence by targeting pelvic floor muscles and improving bone density.
If you’re new to yoga, start with styles like Hatha or Iyengar that are gentler. Let your teacher know about any health issues. For specific conditions like back pain, check with your doctor about subsidized yoga courses through exercise referral schemes.
Choosing the right yoga mat is essential. Consider where you’ll use it, how portable it needs to be, and your height. A thicker mat can protect your joints better. For example, Valka Yoga offers eco-friendly mats made from organic cork and natural rubber, which are great for joint support and have antimicrobial properties.
Yoga blocks, like those from Valka Yoga, can aid in achieving difficult poses by providing extra length and stability. Various yoga styles can cater to different needs:
– Yin or Restorative yoga for relaxation
– Vinyasa Flow for an energetic practice
– Iyengar yoga for precise alignment
– Anusara yoga for a modern, upbeat practice
– Yoga Therapy for addressing specific health issues
Yoga is accessible to everyone, flexible or not. So, pick a style that suits you and enjoy the numerous health benefits!
