A yoga body isn’t just about flexible limbs; the age-old practice also boosts memory, heart, and bone health, according to Anna Magee.
Brits are now spending a whopping £790 million a year on yoga, showing just how much we’ve embraced the practice. While there are quirky trends like rage yoga and dog yoga, scientific studies are backing up yoga’s real benefits.
For instance, researchers at UCLA found that a three-month yoga and meditation course was more effective at reducing age-related brain changes than traditional memory exercises. Another study showed yoga improved sleep for breast cancer survivors.
Lucy Edge, a 53-year-old former advertising executive, experienced the mental health benefits firsthand. Battling deep depression, she took a six-month break to learn yoga in India. Returning with a sense of happiness and contentment, she later wrote books on yoga and started a website section, Yoga Meds, sharing clinical evidence of yoga’s health benefits.
Here’s how yoga can improve your health and some tips on getting started:
1. Boost Memory: If puzzles and Sudoku are your go-to for mental exercises, try yoga to enhance your brainpower. UCLA research on adults over 55 showed that yoga outperformed memory exercises in improving memory, reducing depression, anxiety, and increasing resilience to stress. Participants practiced just one hour of Kundalini yoga weekly along with 20 minutes of daily Kirtan Kriya meditation.
2. Heart Health: While walking and jogging are often recommended for heart health, yoga could be just as effective. A 2014 review published in the European Journal of Preventative Cardiology showed yoga could lower heart disease risk similarly to conventional exercises. By reducing stress, yoga can help lower heart rate and blood pressure, contributing to better heart health. Practices like Restorative yoga can be particularly beneficial, where postures are supported and held for extended periods to reduce stress.
3. Pain Relief: Yoga can relieve lower back pain and is even included in NICE guidelines for back pain treatment. Sarah Shone, a physiotherapist and yoga teacher, emphasizes its deeper benefits. Her yoga classes, part of a rehabilitation program, showed an 87% pain reduction rate among participants. Besides, yoga can help prevent incontinence by targeting pelvic floor muscles and improve bone density due to its weight-bearing nature.
For beginners, starting with Hatha or Iyengar yoga is recommended. Inform your teacher about any health issues you may have. If you have specific conditions like back pain, discuss with your doctor the possibility of a subsidized yoga course.
Yoga Props: Good yoga props can enhance your practice. When choosing a yoga mat, consider where it will be used, its weight, your height, and its thickness. A thick mat can protect your joints and provide a more comfortable practice. Healthista recommends the Elephant Cork Yoga mat from Valka Yoga. It’s eco-friendly, made from natural materials, and features a beautiful design. Cork mats are great for grip, especially when you sweat, and are antimicrobial.
Yoga Blocks: Yoga blocks can aid in transitioning into difficult poses, especially if you struggle with flexibility. Cork blocks provide stability and better grip compared to foam ones.
Yoga Styles:
– For relaxation, try Yin or Restorative yoga.
– For an energetic flow, go for Vinyasa Flow.
– For precise alignment, choose Iyengar yoga.
– For a modern, music-filled class, try Anusara yoga.
– For healing specific injuries or illnesses, opt for Yoga Therapy.
Remember, yoga can be adjusted according to your needs and abilities, making it accessible for everyone.