A yoga body isn’t just about being flexible; the ancient practice can also boost your memory, heart, and bone health. It seems that as we dive deeper into downward dogs and cat-cow poses, we’re spending a whopping £790 million a year on yoga. While some might think yoga is getting a bit quirky with trends like rage yoga or dog yoga, its real benefits are being backed up by science.
Researchers from UCLA found that a three-month yoga and meditation course was more effective than memory exercises at reducing age-related brain impairment. Another study showed it helped breast cancer survivors sleep better.
For example, when Lucy Edge, 53, faced deep depression, she chose yoga over prescribed anti-depressants. After a six-month break in India to learn yoga, she returned happier than ever, even if she didn’t achieve the perfect yoga body. She’s since written three books and founded Yoga Meds, listing clinical trials that highlight yoga’s benefits for various health issues.
If you’ve been relying on crossword puzzles and Sudoku for mental exercise, it might be time to mix in some yoga. In a study with 25 older adults, those who practiced yoga and meditation showed better memory improvements and lower levels of depression and anxiety than those doing traditional memory exercises. The study participants did just one hour of gentle Kundalini yoga weekly and practiced a type of meditation called Kirtan Kriya for 20 minutes daily.
Yoga doesn’t just help with memory; it’s also a great heart helper. A review in 2014 indicated that yoga could lower heart disease risk similarly to brisk walking. Stress reduction, a key benefit of yoga, helps manage the blood pressure and heart rate, which is crucial for heart health. Previous studies have also shown that yoga can improve blood pressure, cholesterol, and weight, all of which are critical for heart disease prevention.
For those starting yoga, Charlotte Watts and Anna Ashby recommend stress-reducing yoga styles. Charlotte’s book “The De-Stress Effect” provides a good starting point, while Anna suggests Restorative yoga, which involves using bolsters and cushions to support the body.
Yoga can also be particularly beneficial for back pain. Physiotherapist Sarah Shone incorporated yoga into the rehabilitation program of the Primary Care Trust, and 87% of participants reported reduced pain. Yoga’s benefits go beyond the back, potentially preventing incontinence by strengthening the pelvic floor and increasing overall bone density because it is weight-bearing.
When starting, inform your teacher of any health issues and opt for gentler styles like Hatha or Iyengar yoga. Those with specific conditions should consult their doctor about a subsidized yoga course under exercise referral schemes.
Good yoga props can enhance your practice. When choosing a mat, consider its placement, weight for portability, length for your height, and thickness to protect your joints. A thicker mat provides better cushioning and joint protection.
Healthista recommends the eco-friendly Elephant Cork Yoga Mat from Valka Yoga, which offers great joint support and is antimicrobial and odor-resistant. It includes a carry strap and a 15-day money-back guarantee.
Additionally, the Valka yoga block with a matching elephant design can help ease into challenging poses, providing stability and grip. Whether flexible or not, yoga can be adapted to fit anyone’s needs.
For beginners or those looking to deepen their practice, there are various yoga styles to explore, from Yin and Restorative yoga to Vinyasa Flow, Iyengar, Anusara, and Yoga Therapy. Each offers a unique approach to improving physical and mental well-being.