There are two kinds of people in this world: those who do yoga and
those who don't do yoga…yet. With tons of styles of yoga, from a
fast-paced vinyasa flow to easygoing restorative yoga, and just as many
benefits to gain from this ancient-turned-mainstream practice, there's
no reason not to do yoga (or at least just give it a try!).
"In addition to a rockin' body, yoga creates endurance and confidence
both physically and mentally," says Kathryn Budig, the author of The Big Book of Yoga.
Think yoga isn't for you? If you suffer from even one of these 13
health issues, we think you should reconsider your "yog-aversion."
1. Lower Back Pain
"I've worked with students
ranging from the young and athletic to the older and mellow," says
Budig, "and the most common complaint is back pain. It can stem from
overuse or under-use, improper posture, or lack of core strength."
While you might think that all that bending, twisting, and arching
would put more strain on an achy back, research shows otherwise.
Practicing yoga twice a week helped reduce back pain better than
conventional treatments like painkillers, according to a study published
in the journal Spine.
If you're unsure about yoga, consider this tip from Budig: "Keep a
slight bend in your knees when you work on folding postures, and be
careful not to overstretch."
2. Food Cravings
Ever notice how yogis have that
long, lean, slim physique? It might be the exercise, but it might also
be because yoga helps fight food cravings, according to a study
of 15,500 adults.
The researchers found that people who practiced yoga
gained three fewer pounds annually over the course of four years by
doing 30 minutes of yoga every week.
They speculate that the relaxed
muscles and mind-body connection helps you identify if you're really
hungry or just having a craving that will pass.
3. Impaired Mobility
Yoga isn't only for the
young and bendy. If anything, it's the stiff and immobile who can gain
the most out of yoga. "Saying you're not flexible enough to do yoga is
like saying you're too dirty to shower," says Budig.
A study
conducted by the Hospital for Special Surgery gave seniors an
eight-week exercise routine that included yoga. Not only did their pain
decrease, but so did their everyday mobility: 69 percent more
participants could climb stairs; 83 percent more participants could
bend, kneel, or stoop; and 50 percent more participants could carry or
lift groceries.
4. Reduced Brain Function
Another age-related concern is cognitive decline, but, you guessed it, yoga gives seniors a brain boost, according to research
from the University of Illinois at Urbana-Champaign.
The study found
that practicing hatha yoga three times a week for eight weeks improved participants' working memory capacity. Working memory allows people to
update their knowledge and interact with the information in a present
situation.
The researchers found that the focus on breathing required for hatha
yoga translated to sustained attention outside of the practice. Also,
previous research has shown that stress can disrupt cognitive
performance, so the relaxing effects of yoga may also have played a
role.
Related - 8 Yoga Poses to Soothe Sore Muscles
5. Lowered Immunity
Stress is a major immunity killer. Research
from the National Academy of Sciences found that 55-year-old caregivers
with the most stress had immune systems that were comparable to those
of 90-year-olds.
Yoga doesn't just get rid of the occasional cold; it can even alleviate chronic bronchitis.
6. High Blood Pressure
Unsurprisingly, yoga is a great way to relax. But, what you might not realize is that doing so can be an effective way to lower your blood pressure.
"Stopping tension with a period of deep calm turns off stress hormones,
and the breathing techniques associated with yoga allow tight arteries
to relax," explains SarĂ Harrar, author of Lower Your Blood Pressure Naturally.
"Your cardiovascular system gets a break. And if you bust stress
regularly, you're also teaching yourself how to get back to a state of
relaxation easily and quickly. That's better for your blood pressure,
your heart, and your whole being."
7. Metabolic Health Issues
You probably don't
associate cholesterol and blood sugar with Downward-facing Dog and Child's Pose. But maybe you should, according to a scientific review
published in the journal Evidence-Based Complementary and Alternative Medicine.
They found that yoga has some definite short-term improvements for
fasting glucose and cholesterol levels—metabolic measures that certainly
underlie more major illnesses.
Related - 8 Relaxing Yoga Sequence To Beat Bloating
8. Type 2 Diabetes
These benefits for metabolic
health appear to hold true for those with type 2 diabetes, as well. A
pilot study with 80 diabetics published in Alternative Therapies
found than an hour per day of yoga for a month improved blood glucose
levels and these benefits held for six months after the month-long
program was completed.
9. Cardiovascular Disease
You can add yoga to your list of exercises that can protect your heart. Research published in the European Journal of Preventative Cardiology
found that yoga is just as effective as brisk walking or biking for
reducing heart disease risk factors, including BMI, blood pressure, and
high cholesterol.
Yoga is generally considered a safe exercise for those
with heart disease, but consult your doctor and follow these other heart safety tips if you know you have a heart condition.
10. Lowered Sexual Performance
"Yoga is the total trifecta: It unifies and improves the body, mind, and soul. Sex (or,
I should say, really satisfying sex) is also a combination of all
three," says Budig. Physically, yoga demands balance, core strength, and
flexibility—some useful skills when it comes to getting romantic.
It
also encourages overall body awareness and boosts your body confidence, making you a more giving and receptive lover. In fact, a study published in the Journal of Sexual Medicine found that yoga improved female desire, arousal, lubrication, orgasm, and sexual satisfaction.
Related - Longer Sleep Time Linked With Greater Sexual Desire In Women
11. Urinary Incontinence
While less sexy, the
same underlying mechanisms of yoga that boost sexual performance also
may also with general pelvic health, a finding supported by research
published in Female Pelvic Medicine & Reconstructive Surgery.
The researchers pointed out that regular practice may help women
strengthen the muscles of the pelvic floor that support the bladder and
protect against leakage. Also, the meditative elements of yoga can help
address the anxiety and depression associated with urinary
incontinence.
12. Pregnancy
"I've worked with plenty of women
who have turned to yoga when they were expecting," says Budig. "A
[mama-to-be] discovered that yoga helps to keep her chest open, improve
her breathing, relax her shoulders, and increase her leg circulation,
which may be reduced by all the additional weight a pregnant woman
bears."
Not only does yoga help keep expecting moms physically fit, but it
also helps them stay mentally healthy. Stress during pregnancy has been
associated with negative health outcomes for both the mom and baby, so
keeping relaxed is critical.
Researchers
from Manchester University, UK, found that a single session of yoga
reduced self-reported stress by a third and reduced stress hormone
levels by 14 percent.
13. Bipolar Disorder
Bipolar disorder is an illness characterized by extreme high, manic periods followed by extreme depression, but early research
shows that yoga may be an effective therapy. In a survey conducted by
Brown University of 70 people diagnosed with bipolar disorder, about one
in five said yoga was "life-changing." Twenty-nine others said that it
helped decrease anxiety and promote calm feelings, especially when they
faced mania symptoms.
14. PTSD
Another illness marked by heightened anxiety is post-traumatic stress disorder (PTSD). The characteristic symptom is being hyperaroused, or feeling "jumpy" or constantly on guard. Fortunately, researchers
have found that Sudarshan Kriya yoga, a practice of controlled
breathing, helps reduce measures of hyper-arousal, such as eyeblink
startle rates and respiration rates, even after just one week of
training in this practice.
15. Multiple Sclerosis
Multiple sclerosis (MS) is an autoimmune disease that attacks the brain and central nervous system. While this disease is debilitating, a pilot trial
conducted by Rutgers University gives hope that yoga can help MS
sufferers regain their strength and independence. The researchers found
that patients with MS who participated in a yoga program were able to
walk for longer, had greater balance, more fine motor coordination, and
were better at sitting and standing. Plus, perceived mental health,
concentration, bladder control, vision, and a decrease in pain and
fatigue were also reported.
From Rodale News
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Do you not see the problem with this?
ReplyDeleteA study conducted by the Hospital for Special Surgery gave seniors an eight-week exercise routine that included yoga. Not only did their pain decrease, but so did their everyday mobility: 69 percent more participants could climb stairs; 83 percent more participants could bend, kneel, or stoop; and 50 percent more participants could carry or lift groceries.
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