A yoga body is more than just flexible limbs; this ancient practice can boost memory, heart and bone health, says Anna Magee.
The UK has become captivated by yoga, with people spending £790 million yearly on classes and gear. Although yoga practices are evolving into unique hybrids like rage yoga, naked yoga, and even dog yoga, its true benefits are increasingly supported by science.
Researchers at UCLA found that a three-month course of yoga and meditation is more effective than memory exercises for reducing age-related brain impairment. Another study revealed it could improve sleep for breast cancer survivors.
Lucy Edge, a 53-year-old former advertising executive, turned to yoga during a bout of deep depression instead of taking prescribed anti-depressants. She took a six-month career break to learn yoga in India. Although she didn’t achieve an ideal yoga body, she returned feeling happier and content. Inspired by her experience, Lucy wrote three books about yoga and created Yoga Meds, showcasing over 300 clinical trials on yoga’s benefits, from arthritis to insomnia.
If you’ve only been doing crossword puzzles and Sudoku for memory, it might be time to try yoga. UCLA research involving brain scans and memory tests of adults over 55 found that a 12-week course of yoga resulted in better improvements in spatial and visual memory, reduced depression and anxiety, and increased resilience to stress, compared to memory exercises.
You don’t need extensive practice to benefit. Participants in the study did one hour of Kundalini yoga a week combined with 20 minutes of daily Kirtan Kriya, a meditation involving chanting, hand movements, and visualisation.
For heart health, yoga offers a gentle alternative to walking or jogging. A 2014 review published in the European Journal of Preventative Cardiology suggested yoga might help lower heart disease risk as much as conventional exercise. Stress, a big contributor to heart disease, can be managed through yoga, which has been shown to improve emotional health, reduce anxiety, and lower blood pressure, cholesterol, and weight.
For beginners, Charlotte Watts recommends her stress-reducing series of gentle yoga poses or restorative yoga, where postures are supported on bolsters and cushions and held for extended periods.
Sarah Shone, a musculoskeletal physiotherapist, found significant success integrating yoga into back pain rehab programs, with 87% of participants reporting pain reduction. Yoga and stretching are recommended by NICE for lower back pain. Besides physical benefits, yoga engages the pelvic floor muscles and boosts bone density.
If you’re new to yoga, communicate any health issues to your teacher and start with gentle styles like Hatha or Iyengar yoga. If you suffer from back pain, consult your doctor about subsidised yoga programs.
When choosing a yoga mat, consider where it will be used, how portable it needs to be, your height, and the mat’s thickness. A thicker mat can help protect your joints and provide comfort. Healthista recommends the Elephant Cork Yoga Mat from Valka Yoga, which is eco-friendly and provides ample support.
For additional support, a yoga block can help you ease into difficult poses. Valka also offers cork yoga blocks that provide stability and grip.
If flexibility is an issue, consider Yin or Restorative yoga, which use props to support poses, or Vinyasa Flow, a dynamic style linking movement to breath. Iyengar yoga focuses on alignment and uses props, making it great for beginners. Anusara yoga combines alignment with flowing movements to upbeat music. Yoga Therapy is a specialized form catering to injury or illness.
Starting yoga can bring numerous benefits to your heart, memory, and overall well-being, no matter your level of flexibility.