Yoga: Taking a closer look at this popular exercise
Published on Tue Sep 10 2019 in Lifestyle
Do you know your Downward-Facing Dog from your Happy Baby? Over 300,000 Kiwis practice yoga1 and probably answered ‘yes’ to this question. Even if you’ve never tried one of the many asanas (poses) used in a yoga class, you probably know a little about the practice.
Whilst yoga may seem like just another trendy form of exercise, its origins are very ancient. Developed in India at least 5,000 years ago, yoga began as a spiritual practice combining physical movement, controlled breathing and mental focus. This philosophy eventually spread to Western countries, reaching New Zealand’s shores as early as 1893.2 It’s since evolved to be more about exercise than a way of life, branching out into dozens of different forms.
Given yoga’s popularity, you may be wondering what makes this activity so special. Many budding yogis enjoy how easy it is to get started—all really need is a mat! Beyond that, there are some great potential health benefits associated with practicing yoga.
Physical fitness
Like other types of exercise, yoga could boost physical fitness. Several studies have shown that yoga can help improve flexibility.3 This makes a lot of sense, given that many asanas stretch muscles through gentle releases and twists. Yoga can also help improve balance.3 There are entire sequences of poses that can test your balance both on your feet and your hands!
Strength is another physical trait that may be improved through regular yoga practice. One study found that daily performance of the sun salutation—a classic yoga flow—helped participants increase their upper body strength and endurance.4
Finally, yoga may help fight pain. Gently stretching the muscles in the arms, back and legs can help release tension that sometimes contributes to chronic pain. In one study, participants enjoyed better results managing lower back pain through yoga than those who did other types of exercise.5 (As with any new exercise, you may want to speak with your GP before trying yoga. A qualified instructor can also help by demonstrating proper form or suggesting alternative poses to help you avoid further injury.)
Mental health
Along with aiding physical wellbeing, yoga may help people manage their mental health as well. Several small studies have found that it may reduce stress, anxiety and depression.6 Yoga syncs body movement to deep breathing, which can slow the heart rate and lower blood pressure. It can also shift the mind away from other thoughts, encouraging you to focus on the present moment. After a few minutes of practice, people often experience a sense of calm as they begin to forget their worries or fears.
This focus on the here and now may also give your self-esteem a boost. Surveys have found that people who practice yoga are generally more less critical of their bodies than those who don’t.7
Beyond the mat
The benefits of yoga may even extend beyond exercise and mental wellbeing. Regular yoga could help improve sleep quality, too. In one study, participants who did yoga took less time to fall asleep, slept longer and felt better rested than people in the other groups studied.8
Finally, yoga could help people better manage their weight. Yoga often gives people awareness of their bodies, both on and off the mat. This can include listening to body cues such as hunger, helping to curb overeating or stress eating.7
Namaste
As yoga’s popularity continues to grow, science will no doubt keep looking into how it might improve the health of those who practice it. For those seeking a new challenge or just a way to be more active, yoga might be the perfect place to start.
Walking is another easy activity that could lead to great health outcomes! Discover why so many Kiwis love lacing up their trainers and hit the sidewalk.
1. Active New Zealand, Sport & Active Recreation in the Lives of New Zealand Adults
2. Victoria University of Wellington, Yoga communities in Aotearoa/New Zealand
3. International Journal of Yoga, Impact of 10-weeks of yoga practice on flexibility and balance of college athletes
4. Asian Journal of Sports Medicine, How Effective Is Sun Salutation in Improving Muscle Strength, General Body Endurance and Body Composition?
5. Annuls of Internal Medicine, Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial
6. Complementary Therapies in Clinical Practice, Effects of yoga on depression and anxiety of women
7. Harvard Health Publishing, Yoga – Benefits Beyond the Mat
8. The Indian Journal of Medical Research, Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population
About Author: Momentum Life is a leading provider of Life insurance and Funeral insurance in New Zealand.
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