A yoga body isn’t just about flexibility; yoga can significantly improve memory, heart health, and bone strength, says Anna Magee.
In the UK, yoga is booming, with people spending around £790 million annually on yoga classes and equipment. While yoga styles are becoming more diverse and sometimes quirky—like rage yoga or yoga with pets—science is continually validating its benefits.
For instance, researchers at UCLA discovered that a three-month yoga and meditation program was more effective than memory exercises in mitigating age-related brain impairment. Another study found yoga improved sleep among breast cancer survivors.
Lucy Edge, once a high-powered advertising executive, turned to yoga during a deep depression instead of taking prescribed anti-depressants. After a six-month hiatus in India learning yoga, she returned happier and more content. She has since authored three books on yoga and launched Yoga Meds, a site featuring clinical trials showing yoga’s benefits for conditions like arthritis, insomnia, and obesity.
Here are some health benefits of yoga and tips on getting started (no need for expensive gear):
If you’ve been relying on puzzles or Sudoku for memory training, consider adding some yoga. UCLA research involving 55 adults over 55 compared 12 weeks of memory exercises and yoga and meditation. Those who tried yoga not only improved their spatial and visual memories but also experienced less depression, anxiety, and stress.
You don’t need rigorous routines to benefit. The study participants did one hour of Kundalini yoga weekly. They also practiced Kirtan Kriya, a meditation involving chanting, hand movements, and visualizing light, for 20 minutes daily.
For heart health, yoga might be just as effective as traditional aerobic exercises like walking. A 2014 review found yoga helps reduce heart disease risk factors, such as blood pressure, cholesterol, and weight. Stress, which contributes to heart disease, can also be managed through yoga.
To reduce stress, try gentle yoga poses from “The De-Stress Effect” by Charlotte Watts or practice Restorative yoga with supports like bolsters and cushions for up to 12 minutes per pose.
Yoga can also alleviate back pain. Musculoskeletal physiotherapist and yoga instructor Sarah Shone incorporated yoga into a rehabilitation program, with 87% of participants reporting less pain. Yoga and stretching are recommended by health guidelines for back pain.
Yoga also strengthens pelvic floor muscles and helps increase bone density. It’s adaptable, making it accessible to all. For beginners, introduce gentle styles like Hatha or Iyengar, and inform your teacher about any health issues. Consult with your doctor about possibly subsidized yoga programs if needed.
When it comes to yoga props, selecting the right mat is crucial. Consider its location at home, your height, and its thickness to protect your joints. For example, Healthista recommends the Valka Yoga Elephant Cork mat. It’s eco-friendly, durable, and provides excellent joint support. Cork, being antimicrobial and odour-resistant, is ideal for those who sweat during yoga. The mat is also lightweight and comes with a money-back guarantee and a one-year warranty.
To enhance your practice further, consider a matching cork yoga block from Valka. Though heavier than foam, it provides better stability and grip, aiding in more challenging poses.
Not flexible? No problem. Various yoga styles can accommodate all levels, from the relaxing Yin or Restorative yoga to the invigorating Vinyasa Flow. Iyengar yoga is excellent for beginners focusing on posture alignment, often using props. Anusara yoga emphasizes alignment and flowing movements to upbeat music, while Yoga Therapy aids in healing injuries or illnesses.
Whether you’re a newbie or a pro, yoga offers a range of benefits for mind and body.
