These Are Just Some Of The Benefits Of Mind And Body Yoga
The tradition of yoga is believed to have started between 1,500 and 2,000 years ago by an Indian sage (or perhaps, sages) referred to as Patanjali. Most commonly described as a set of physical, mental, and spiritual practices, yoga is designed to enhance well being and increase one’s connection with themselves.
Yoga’s history here in the United States can be traced all the way back to the 1800s. However, it wasn’t until the 1950’s when yoga was introduced on television and large studios opened across the country that the practice truly gained steam in the west. Today, a range of styles and studios can be found from coast to coast with millions of Americans joining in on the experience.
But what is it that is inspiring so many people to roll out their mats? Read on below for just some of the benefits of joining mind and body yoga classes.
Benefits of Mind Body Yoga
Better Posture and Balance
One of the greatest advantages of a regular yoga practice is enhanced body awareness. Through time on the mat we gain the ability to not only improve our physical state, but also end injury causing compensation patterns caused by work and everyday life. Whether standing on one foot or learning to lift into a headstand, yoga poses challenge students to notice what each muscle group is doing at a given moment. In turn this mastery leads to better posture and balance both on and off the mat.
Improved Cardiovascular Health
Did you know that according to Harvard Health several small studies found yoga to have a positive effect on cardiovascular health? In fact, for those who struggle with hypertension, the practice of yoga has been linked to lower blood pressure levels. Similarly, another study found that practicing yoga improved lipid profiles in not only healthy patients, but also those with known coronary artery disease. Interestingly though, that’s not all. Research has also indicated that in some cases yoga can help to lower excessive blood sugar levels in people with non-insulin dependent diabetes and reduce their need for medications. For these reasons, the practice of yoga has been added to many cardiac rehabilitation programs throughout the United States.
Increased Strength and Flexibility
If you’ve ever jumped into a power yoga class, you understand firsthand how demanding it can be. In order to gain the stamina and balance required of most poses, yoga challenges students to engage various muscle groups in new ways. Unlike other physical fitness regimens that incorporate weights and machines, yoga is a form of functional strength training that relies solely on one’s own body weight. So whether you’re moving through a vinyasa or holding a series of static positional holds, your muscles continuously increase in strength and endurance.
Similarly, when it comes to flexibility the benefits of yoga are tenfold. Through this practice students gain an understanding of how to properly lengthen key muscle groups. Like most activities in life when we do something often enough, we tend to get better at it. A consistent yoga practice ensures that students safely enhance mobility over time. Plus, for anyone who enjoys high intensity cardio training such as running or biking, yoga helps to counteract muscle tightening which naturally occurs during these activities.
Stress Relief
According to the American Osteopathic Association one of the greatest benefits of yoga is stress management. To that end Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor says, “Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate.” However, “Yoga can be very effective in developing coping skills and reaching a more positive outlook on life.” This shift in perspective empowers students to better manage challenges and create more balance in their day to day routines.
Similarly, in what Herbert Benson, M.D., calls the “relaxation response,” yoga practitioners are said to shift out of the sympathetic nervous system (or the fight-or-flight response) and into the parasympathetic nervous system (responsible for the body's rest and digestion response). As a result, yoga helps students to release tension and feel more relaxed, both mentally and physically.
Better Sleep
If you’re one of the countless Americans who struggle with getting to or staying asleep, you’re certainly not alone. In fact, according to the American Sleep Apnea Association more than 50 million Americans suffer from over 80 different sleep disorders and another 20 to 30 million suffer from intermittent sleep problems each year. Currently, yoga is not considered a cure for sleep issues. However, research is beginning to show that it helps.
As I mentioned in the section on stress, one of the many benefits of yoga is that it works to release both mental and physical tension. Grounding poses, yoga props like boosters and blocks, and pranayama or breathwork are just a few of the techniques used to promote relaxation. Of the various yoga styles that exist worldwide, both Yin and Restorative yoga are known for helping students find a sense of calm.
Chronic Pain Management
"Practicing yoga has the opposite effect on the brain as does chronic pain." Or at least that is what Catherine Bushnell, PhD, and scientific director of the National Center for Complementary and Integrative Health (NCCIH) at the U.S. National Institutes of Health (NIH), has to say about the topic. Alongside her team, Bushell found that chronic pain can be prevented or reversed through mind and body practices like yoga and meditation, which have each been shown to reduce pain perception. This is especially meaningful given that today most of the pharmacological treatments available for sufferers of chronic pain are addictive, opioid based medications. From arthritis and lower back pain to migraines and fibromyalgia, the ongoing research associated with yoga and pain management is not only promising, but inspiring. For those who chronically struggle with discomfort, the effects of a regular yoga practice can not only help to lessen physical pain, but in doing so, improve overall mood and quality of life.
Improved Body Image
While body image is undoubtedly personal, there is something to be said for how it relates to the practice of yoga. When we set out to perform a demanding flow or pose it often takes time and patience. However, if we are willing to stick with it we witness ourselves becoming stronger, healthier, and more mobile. Sure a consistent practice may help us to lose some weight or build additional muscle, but even more than that, it allows us to witness our own growth. As time passes, heading to a yoga class becomes far less about “getting in a workout” and more about the excitement of seeing what else our minds and bodies can do.
When we gain the perspective to look at ourselves as powerful, ever-evolving individuals, it becomes even more clear just how beneficial a mind and body yoga practice can be. Whether you’re hoping to increase flexibility, obtain relief from ongoing pain, or finally find a way to get to sleep, developing a yoga practice is a decision that can not only help, but ultimately transform your life. So why not give it a try? You’ve got nothing to lose.