A yoga body isn’t just about being flexible—it’s also great for your memory, heart, and bones, says Anna Magee.
In the UK, we’ve really embraced yoga. Brits now spend a whopping £790 million on yoga classes and mats each year.
Yoga has evolved into some strange hybrids, like rage yoga, naked yoga, and even yoga with dogs or on paddle boards. Despite this, science is backing its real benefits. Researchers from UCLA found that a three-month yoga and meditation course was more effective at reducing age-related brain issues than traditional memory exercises. It also improved sleep for breast cancer survivors.
Take Lucy Edge, 53, a former advertising executive who turned to yoga during a deep depression instead of taking anti-depressants. She took a six-month break and traveled to India to learn yoga. While she didn’t get the “yoga goddess” body, she returned happier than ever. Lucy has since written three books about yoga and founded Yoga Meds, a section on her website listing over 300 clinical trials showing yoga’s benefits for various conditions such as arthritis, insomnia, and obesity.
If you’ve been using crossword puzzles and Sudoku to train your memory, it might be time to switch to yoga. UCLA’s study on adults over 55 found that yoga and meditation over 12 weeks improved spatial and visual memories, reduced depression and anxiety, and increased resilience to stress.
To start, you don’t need to do hours of headstands. The study participants practiced one hour of Kundalini yoga per week, which involves breathing techniques, meditation, and chanting. They also did Kirtan Kriya, a 20-minute daily meditation involving chanting, hand movements, and light visualization.
Walking or jogging is generally recommended for heart health, but yoga can be just as effective. A 2014 review in the European Journal of Preventative Cardiology showed yoga could lower heart disease risk as much as conventional exercises like brisk walking. Stress reduction through yoga also helps lower heart-related issues, as stress can increase blood pressure and heart rate, leading to blood clots.
For beginners, gentle yoga poses can effectively reduce stress. Restorative yoga, where postures are supported and held for up to 12 minutes, can provide a fast-track to relaxation.
Sarah Shone, a physiotherapist and yoga teacher, created yoga classes for back pain relief, which were later included in the Primary Care Trust’s rehabilitation program. An impressive 87 percent of participants reported pain reduction. NICE guidelines also recommend yoga for lower back pain, and Shone is keen on training physiotherapists to use yoga for clinical purposes.
Yoga also helps with incontinence by targeting pelvic floor muscles and increasing bone density since it’s a weight-bearing activity. It’s adaptable for everyone’s needs.
Starting with gentle styles like Hatha or Iyengar yoga is advisable, especially if you have health issues. If you have specific conditions, consult your doctor to see if you can get subsidized yoga classes through the exercise referral scheme.
Choosing the right yoga mat is essential. Consider if you need it for home use or on-the-go. A mat that’s too heavy can be a hassle to carry. It should also be long enough if you’re tall and thick enough to protect your joints from pain.
One recommended mat is the Elephant Cork Yoga mat from Valka Yoga. It’s eco-friendly, made from organic cork and natural rubber, and helps reduce joint pain with its thick base. Cork is great for grip during sweaty sessions and is naturally antimicrobial and odor-resistant. Each mat comes with a carry strap and warranty.
For extra help with difficult poses, a cork yoga block can provide stability and grip.
Different types of yoga cater to various needs:
– Try Yin or Restorative yoga, usually done under candlelight with blankets and bolsters.
– Vinyasa Flow is energetic and links postures with breath, adaptable for beginners.
– Iyengar yoga focuses on alignment, perfect for beginners with the help of props.
– Anusara yoga combines alignment with flowing movements and upbeat music.
– Yoga Therapy is tailored for healing injuries or illnesses.
So whether you’re just starting or already regular, yoga offers a range of benefits and options to suit your needs.
