Yoga isn’t just about being flexible. In fact, it can boost memory, improve heart health, and strengthen bones. In the UK, yoga has become incredibly popular, with people spending around £790 million annually on classes and mats. And though some new forms of yoga may seem odd, like rage or dog yoga, its genuine benefits are being increasingly backed by science.
Researchers at UCLA found that a three-month course of yoga and meditation could be more effective in reducing age-related brain changes than traditional memory exercises. Another study showed it could help improve sleep in breast cancer survivors.
Lucy Edge, a 53-year-old former advertising executive, turned to yoga during a deep depression instead of using prescribed anti-depressants. She took a break from her career to study yoga in India and returned happier and more content. Lucy has since written three books on yoga and created Yoga Meds, a section on her website listing over 300 clinical trials on yoga’s benefits for conditions like arthritis, insomnia, and obesity.
For improving memory, UCLA’s study compared 12 weeks of memory exercises with a course of yoga and meditation on adults over 55. The yoga group showed better memory improvements and also reported reduced depression, anxiety, and better stress management. Dr. Clare Walton from the Alzheimer’s Society suggests more research into yoga and meditation for brain health.
To try yoga, participants in the study did one hour of Kundalini yoga per week, which includes breathing techniques, meditation, and chanting. They also spent 20 minutes daily on a meditation practice called Kirtan Kriya, involving chanting, hand movements, and visualizing light.
Yoga is also beneficial for heart health. A 2014 review in the European Journal of Preventative Cardiology found that yoga could lower the risk of heart disease as effectively as conventional exercise like brisk walking. Yoga helps reduce stress, which is a major contributor to heart disease, by lowering stress hormones that can raise blood pressure and heart rates.
For reducing stress, Charlotte Watts, a yoga teacher and nutritional therapist, recommends gentle yoga poses. Anna Ashby of Triyoga Studios suggests Restorative yoga, where postures are supported on bolsters and cushions for extended periods, offering a quick way to reduce stress.
Yoga has also shown benefits for back pain. Physiotherapist and yoga teacher Sarah Shone developed yoga classes for back pain rehabilitation, with 87% of participants reporting reduced pain. The National Institute of Clinical Excellence (NICE) includes yoga and stretching for lower back pain. Yoga can also help prevent incontinence by strengthening pelvic floor muscles and can increase bone density since it’s a weight-bearing activity. Gentle styles like Hatha or Iyengar are recommended for beginners.
When starting yoga, it’s important to choose the right equipment. Consider where you’ll use your yoga mat and look for features like durability and comfort. A thicker mat can protect your joints. If you need to carry your mat often, choose one with a comfortable strap and isn’t too heavy. Taller individuals may need longer mats to move comfortably.
The Elephant Cork Yoga Mat from Valka Yoga, made from eco-friendly materials, offers good padding and grip, especially for sweaty sessions. Cork is antimicrobial and odor-resistant. Valka Yoga also plants a tree for every order, adding an eco-friendly touch.
Yoga blocks can help beginners with difficult poses by providing extra length and stability. Cork blocks, though heavier than foam, offer better grip and stability.
Different types of yoga suits different needs:
– Yin or Restorative yoga uses blankets and bolsters in a calming setting.
– Vinyasa Flow links postures to breath in an energetic, dance-like sequence.
– Iyengar yoga focuses on alignment and uses props to help with poses.
– Anusara yoga combines alignment with flowing movements and upbeat music.
– Yoga Therapy is tailored to help with injury or illness.
Yoga can help everyone, regardless of how flexible they are, and there are many styles to try based on personal preference and physical condition.
