A yoga body isn’t just about flexible limbs. The ancient practice can boost memory, improve heart health, and strengthen bones, according to Anna Magee. The British are spending £790 million a year on yoga classes and mats, reflecting their growing obsession. Despite new and quirky yoga variations like rage yoga, paddle-board yoga, and even dog yoga, science continues to validate the real benefits of this practice.
Researchers from UCLA found that a three-month course of yoga and meditation was more effective than memory exercises in reducing age-related brain impairment. Another study revealed it improved sleep for breast cancer survivors. Lucy Edge, a former advertising executive, turned to yoga during a deep depression instead of taking prescribed antidepressants. After a six-month career break in India to learn yoga, she returned feeling happier and more content, eventually writing three books about yoga and founding Yoga Meds.
Here are some health benefits of yoga and tips to get started:
Memory Improvement
If you’ve been relying on crossword puzzles and Sudoku for memory training, it’s time to sharpen your warrior pose. UCLA research compared the effects of 12 weeks of memory exercises and a course of yoga and meditation on adults over 55. Those who practiced yoga showed better improvements in spatial and visual memories, reduced depression and anxiety, and increased stress resilience. Participants did one hour of Kundalini yoga weekly and 20 minutes daily of Kirtan Kriya, a meditation involving chanting, hand movements, and visualizations.
Heart Health
A large body of evidence suggests that yoga can lower heart disease risk as effectively as conventional exercises like brisk walking. Stress reduction, a benefit of yoga, lowers blood pressure and heart rate, reducing the risk of blood clots. According to Dr. Mike Knapton from the British Heart Foundation, yoga has been shown to improve conditions like anxiety, stress, depression, blood pressure, cholesterol, and weight—all risk factors for heart disease. Beginners can try a stress-reducing series of gentle yoga poses, or Restorative yoga, which involves postures supported by bolsters and cushions, held for up to 12 minutes to give the nervous system a break.
Pain Management and Bone Health
Yoga has also shown benefits in reducing back pain and preventing incontinence. It specifically targets pelvic floor muscles and increases bone density. Sarah Shone, a musculoskeletal physiotherapist, developed yoga classes for back pain rehabilitation, with 87% of participants reporting pain reduction. The National Institute of Clinical Excellence includes yoga as a beneficial exercise for lower back pain.
Getting Started
Beginners should inform their teachers of any health problems and opt for gentler styles like Hatha or Iyengar yoga. Consulting a doctor about eligibility for subsidized yoga courses might also be helpful.
Choosing a Yoga Mat
When selecting a yoga mat, consider where it will be stored, ease of transport, and your height to ensure comfort and unrestricted movement. Investing in a thicker mat can protect your joints during practice. Healthista recommends the Elephant Cork Yoga mat from Valka Yoga. It’s eco-friendly, made from organic cork and natural rubber, and offers durability and comfort. Cork’s natural antimicrobial properties and grip make it suitable even for hot yoga. The mat comes with a carry strap, and Valka Yoga plants a tree for every order.
Yoga Blocks and Styles
A matching cork yoga block can aid in achieving difficult poses. Cork blocks provide better stability and grip. Various yoga styles cater to different needs:
– Yin or Restorative yoga for relaxation
– Vinyasa Flow for an energetic, dance-like sequence
– Iyengar yoga for precise alignment and use of props
– Anusara yoga for a modern, upbeat practice
– Yoga Therapy for healing injuries or illnesses
With the right approach and equipment, yoga can be a fulfilling practice for both beginners and experienced practitioners.
