Yoga isn’t just about flexible limbs; it offers numerous health benefits, including improvements to memory, heart health, and bone strength.
Yoga has become hugely popular in the UK, with people spending nearly £790 million a year on classes and equipment. While some yoga practices have taken unique turns like rage yoga or even dog yoga, scientific research continues to validate its real benefits. For example, a study from UCLA discovered that a three-month course of yoga and meditation was more effective than memory exercises in reducing age-related brain changes and improving sleep, particularly in breast cancer survivors.
Lucy Edge, once an advertising executive, turned to yoga after experiencing severe depression. Instead of taking antidepressants, she spent six months in India learning yoga. Though she didn’t achieve a “yoga goddess body,” she found happiness and contentment. She’s since authored three books on yoga and started Yoga Meds, a resource for clinical trials showcasing yoga’s benefits for various conditions.
If your memory training has been limited to crossword puzzles and Sudoku, you might want to try yoga. The UCLA study included brain scans and memory tests that showed yoga participants, who practiced one hour of Kundalini yoga weekly, had better spatial and visual memory improvements, reduced depression and anxiety, and increased stress resilience compared to those doing memory exercises.
When it comes to heart health, gentle yoga may match the benefits of conventional exercise like brisk walking. A review published in the European Journal of Preventative Cardiology found that yoga could lower the risk of heart disease. Yoga helps reduce stress, a significant contributor to heart disease, by lowering blood pressure and heart rate. Additionally, yoga has been associated with improvements in blood pressure, cholesterol, and weight.
For stress reduction, try Restorative yoga, which uses bolsters and cushions to support postures held for up to 12 minutes. This practice gives the nervous system a break and rapidly reduces stress. Charlotte Watts’s book, “The De-Stress Effect,” offers a series of gentle stress-reducing yoga poses for beginners.
Yoga isn’t just for mental health; it also helps with physical conditions like back pain. Musculoskeletal physiotherapist and yoga teacher Sarah Shone integrated yoga into a rehabilitation program, noticing that 87% of participants reported pain relief. Yoga is also beneficial for improving muscle tone, increasing bone density, and even combating incontinence by strengthening pelvic floor muscles.
Begin with gentler forms of yoga like Hatha or Iyengar, especially if you have specific health issues. Always inform your instructor of any health conditions and consult your doctor to see if you qualify for any yoga exercise referral schemes.
Choosing the right yoga mat is essential for a comfortable practice. A thicker mat can protect your joints, and if you travel with your mat, ensure it’s lightweight and has a comfortable strap. Taller individuals might prefer longer mats to avoid feeling restricted.
For a durable, eco-friendly option, Healthista recommends the Elephant Cork Yoga Mat from Valka Yoga. Made from organic cork and natural rubber, it is renewable, recyclable, and antimicrobial, making it perfect for those who sweat or practice hot yoga. The mat includes a carry strap and comes with a 15-day money-back guarantee and a one-year replacement warranty.
Additionally, a matching cork yoga block can be beneficial for achieving better stability and grip. It’s particularly useful for beginners who need extra height or support in certain poses.
Whatever your flexibility level, there’s a type of yoga for you. Yin or Restorative yoga classes are calming and supportive, while Vinyasa Flow is more energetic and dance-like. Iyengar yoga focuses on alignment and uses props, and Anusara yoga combines alignment with flowing movements to upbeat music. Yoga Therapy specifically caters to healing injuries or illnesses.
Engaging in the regular practice of yoga, with the right tools and guidance, can lead to significant improvements in both mental and physical health.