Getting a yoga body isn’t just about flexibility; yoga can also boost your memory, heart, and bone health, according to Anna Magee.
Brits are mad for yoga now, spending around £790 million annually on classes and gear. Despite some odd new trends like rage yoga, paddle-board yoga, and even dog yoga, science is backing up yoga’s real health benefits.
Researchers from UCLA found that a three-month yoga and meditation course was more effective than memory exercises at reducing age-related brain decline. Another study showed it improved sleep in breast cancer survivors.
When Lucy Edge, a 53-year-old former advertising exec, fell into depression, she chose yoga over her prescribed anti-depressants. She took a six-month break, went to India, and learned yoga. She returned, not necessarily with the “yoga goddess” body she imagined, but with newfound happiness and contentment. Lucy has since written books on yoga and created Yoga Meds on her website, listing over 300 clinical trials that showcase yoga’s benefits for various conditions.
Here’s how yoga could help you stay healthy and how to get started:
Boost Your Brain:
If you’ve only done crosswords and Sudoku to keep your brain sharp, switching to yoga could be a game-changer. The UCLA study compared memory exercises to 12 weeks of yoga and meditation in adults over 55. The yoga group saw better memory improvements, less depression, reduced anxiety, and more resilience to stress. Although the study was small, it suggests that more research into yoga’s benefits for the brain is needed.
Try It:
You don’t need marathon yoga sessions. Just one hour of Kundalini yoga a week, which includes breathing techniques, meditation, and chanting mantras, can make a difference. Participants in the study also did 20 minutes of Kirtan Kriya daily, a meditation involving chanting, hand movements, and visualizing light.
Heart Health:
While we’re used to hearing about walking or jogging for heart health, yoga can be just as beneficial. A 2014 review found that yoga helps reduce heart disease risk similar to conventional exercises. Stress, a major factor in heart disease, can be alleviated by yoga, which lowers stress hormones, blood pressure, and heart rate.
Try It:
Charlotte Watts recommends stress-reducing yoga poses for beginners in her book. Anna Ashby suggests Restorative yoga, where postures are supported with bolsters and held for longer periods, giving your nervous system a break and quickly reducing stress.
Pain Relief and Bone Health:
Yoga has been proven effective for back pain relief. Sarah Shone’s yoga classes, integrated into a rehab program for back pain, saw 87% of participants report less pain. NICE guidelines include yoga as effective exercise for lower back pain. Yoga also strengthens pelvic floor muscles and increases bone density, beneficial for preventing incontinence.
Try It:
If starting out, inform your instructor about health issues and pick gentle styles like Hatha or Iyengar yoga. If you have back pain, speak to your doctor about possibly joining a subsidized yoga course through the exercise referral scheme.
Yoga Gear:
Choosing the right yoga mat is crucial. Consider where you’ll use it, how portable you need it to be, your height, and mat thickness. A thicker mat can protect your joints and add comfort.
Healthista suggests the Elephant Cork Yoga mat from Valka Yoga for its durability, eco-friendliness, and comfort. Cork mats get grippier with sweat and are naturally antimicrobial and odor-resistant, making them ideal for hot yoga. Each mat comes with a carry strap and guarantees, plus Valka Yoga plants a tree for every order.
Pair it with Valka’s yoga block for added support in challenging poses. Cork blocks are stable and offer better grip than foam ones.
Yoga Styles to Try:
– Yin or Restorative Yoga: Gentle, often done with props like blankets and bolsters, perfect for relaxation.
– Vinyasa Flow: Energetic and dance-like, linking movements to breath. Adaptable for beginners with teacher guidance.
– Iyengar Yoga: Focuses on precision and alignment, using props to help achieve poses.
– Anusara Yoga: Modern and often set to upbeat music, it combines alignment with flowing movements.
– Yoga Therapy: Tailored for healing specific injuries or illnesses, taught by specially trained instructors.
So whether you’re flexible or not, there’s a yoga style for everyone. Enjoy the journey to better health with yoga.
