Los The benefits of yoga go far beyond being able to smugly tell people that you do yoga regularly. (although it’s okay) – word of the fitness director of WH and qualified yoga teacher. In fact, as a form of exercise, it’s hard to beat for accessibility or ease: You hardly need any equipment and can be practiced anywhere you have enough space to move..
That little space next to the bed? You can do yoga there! On the living room floor? 100%. Wherever your yoga mat fits, you’re GTG (good to go).
Furthermore, despite what Instagram culture, rooted in Indian spiritual practices, tells us, Yoga is not so much about standing on your head as it is about developing mental and physical strength and consolidating healthy habits for life.. Read on to learn the 14 benefits of yoga and answers to your most frequently asked questions (like “is it good for your health?” or “what types of yoga should I practice?”).
14 benefits of yoga
From research labs and from the mouths of experts (including me, as a part-time yoga teacher), here are 14 science-backed benefits of yoga.
1.Yoga strengthens the entire body
Strength development doesn’t have to be done solely through gym exercises or strength training sessions. In fact, using your own body weight as resistance is a form of resistance training and can be a great (and free) way to strengthen your entire body.
For example, Chaturanga (a key fluid transition in yoga) strengthens the upper body and core, while Warrior poses work the lower body (hamstrings, quads, and glutes).
Choose stronger yoga styles, such as Vinyasa, Hatha, Power and Rocket, to build endurance and muscle strength, but be sure to adapt them to your level. Most teachers will give you modification tips to make the poses easier, so pay attention.
2. Yoga helps reduce stress and increase stress resilience
We understand. It’s hard not to feel more than a little dazed (read: stressed) with the emails and social media updates pouring out of your inbox. That’s where yoga comes into play. The Coventry University Yoga has been shown to “reverse” DNA reactions that cause stress and reduce levels of inflammatory compounds (the cytokine interleukin-6 (IL-6) in the blood).
“Stress makes us physically and mentally tense. Our fight or flight response is activated, we get adrenaline rushes and our body releases cortisol which increases our heart rate and sends blood to our muscles.“, describes the MoreYoga instructor Anna de Sousa. “Yoga helps us tune into our nervous system’s rest and digest response. Our body initiates its recovery, restoration and repair functions.” One of the greatest benefits of yoga, in our book.
3. Yoga can reduce symptoms of anxiety and depression
With the increase in cases of anxiety and depression, one of the main benefits of yoga is its ability to combat them. In fact, the Boston University Medical Center found that yoga is actually superior to all forms of exercise when it comes to improving mood – linked to increases in GABA (gamma-aminobutyric acid), low levels of which are associated with anxiety and depression – and decreased anxiety.
According to experts, to obtain the best results, it is ideal to practice it twice a week. And the best? The benefits of yoga for anxiety and depression accumulate over timeaccording to research published in Psychological Medicine.
Practicing breathing and breathing with movement will calm the nervous system. We all seem to be in a state of hyperarousal, so to function optimally, we need to balance being active with rest; Yoga will help you achieve this,” he explains. Nahid de Belgeonneyoga teacher and founder of Human Method.
4. Yoga regulates the response of the nervous system
Did you know that your nervous system consists of two parts? Us neither. Dr. Nitasha Buldeo, yoga instructor and founder of Organic Apoteke e I-Yogaaexplains how yoga works with both:
“One of the greatest benefits of yoga is that it helps balance the autonomic nervous system. This system controls the heart, breathing and, in fact, all the functions that keep us alive and healthy. It has been discovered that Yoga helps regulate the two parts of this system: the sympathetic (which helps energize the body) and the parasympathetic (which helps heal the body)“.
5. There are different types of yoga for different times of the day
Unless you’re a die-hard night owl, we doubt you’ll want a super-energizing class to do before bed. Fortunately, another advantage of yoga is that can be adapted to the time of day and the type of flow you wantworking again with our nervous system.
“In classical Indian yoga, morning classes are designed to stimulate the sympathetic nervous system, which keeps us energized during the day, and afternoon classes stimulate the parasympathetic nervous system, which helps us relax and allows the body to relax. cure while we sleep,” explains Dr. Buldeo.
6. Yoga can be adapted to all levels
Another great advantage of yoga is that it can be adapted to different skill levels. Whether you are looking for yoga for beginners or something more advanced, there is something for everyone.
Leah Kim, head trainer and yoga instructor for Nike, suggests starting with sun salutations because they are easy to do for beginners and stimulate the cardiovascular system for a full-body workout. “Sun salutations are cycles of fluid postures, and you can increase the intensity and number of cycles to increase the physical challenge. Make sure you breathe as you move,” she advises WH.
7. Yoga beginners can start with breathing
If you’re not yet ready to jump into physical postures (called “asanas” – here are 20 yoga poses for beginners that you can do at home), breathing is an important part of any yoga practice, although it is also an important part of all physical practices, whether you have been practicing yoga for years or not.
“Deep breathing (learning to use the diaphragm, our main inspiratory muscle), to its full capacity, is one of the best yoga exercises for beginners,” he says. Sabina Ahmadovyoga instructor The story.
“You learn to avoid using accessory muscles for breathing, such as those in the neck, upper chest, and jaw. Learning to breathe correctly before delving into physical practice is extremely important because it creates a healthy foundation to build a physical practice that is grounding and nourishing.”
How to breathe during yoga
8. Yoga can help you lose weight
Yoga to lose weight may seem like a curious idea, especially if you have always thought of it as something you do primarily to gain mental clarity. However, Another benefit of yoga is that it can also help you lose weight and body fat.
To lose weight safely, you must have a caloric deficit appropriate for your age, height, weight and lifestyle, as well as exercise to maintain muscle mass. A calorie deficit occurs when fewer calories are consumed than expended, forcing the body to use fat for fuel. You can achieve a calorie deficit through nutrition or exercise, such as yoga.
Fi Clarke, head of yoga at FLY LDNsuggests practicing it three to five times a week if the goal is to lose weight, in combination with a balanced diet rich in nutrients and adequate stress control.
9. Yoga can help cultivate mindfulness
Ah, the “M” word. More than a buzzword, mindfulness or so-called “full attention” is a really important aspect of yoga, something that Gabriella Espinosa, yoga teacher at Movement for Modern Lifeis looking forward to transmitting.
“Yoga is much more than a physical practice, although practicing it regularly works your muscles, strengthens and burns calories,” he says. “The most important thing is that Yoga is a practice that cultivates awareness of your physical, mental, emotional and spiritual state.and this can improve your mood and what you feel in your body, putting you in a better frame of mind to make healthier decisions.”
Lotuscrafts Meditation Cushion
Lotuscrafts Meditation Cushion
Not only that, but it can also help us remember to be grateful and adopt an “attitude of gratitude” in our daily lives.
“Yoga encourages us to live a more conscious life, to stay grounded and to find gratitude in all the good things in our lives,” explains de Sousa.
10. Yoga is easy to do anywhere
As long as you have your yoga mat (and even if you don’t, really) it is possible to flow. Whether you prefer to attend a class or move at your own pace, it’s the perfect commute home workout to keep you fit, strong and mobile on the go.
11. Yoga can relieve sleep problems
An investigation of the Harvard Medical School he discovered that A sustained yoga practice improved both the duration and quality of sleep. Similarly, a study presented at the annual meeting of the Associated Professional Sleep Society in 2015, revealed that people who practice yoga regularly are more likely to sleep 7 to 8 hours a night.
12. You can do yoga (with medical permission) during pregnancy
Many things change during pregnancy, including how to exercise safely. One of the things you can (usually) continue doing during pregnancy is yoga. As long as you have the approval of your doctor or midwife, you can practice yoga after the first trimester.
In fact, yoga during pregnancy has a number of benefitsfrom the strengthening the pelvic floor (very important) until learning calming breathing sequences. The key is to make sure you do it safely, taking your body and your pregnancy into account.
If you have any questions, speak to your doctor, midwife or maternity team. No question is too small or too silly.
13. Yoga improves balance
As we age, our center of gravity can shift, which can make it difficult to maintain balance. This is because the fluid that lubricates our joints (synovial fluid) decreases as we age, while our ligaments also tend to lose moisture and elasticity, leaving us with a bad case of stiffness and stiffness in our hands.
Exercise stimulates the production of synovial fluid, which is why it’s so important to keep moving as we age.. Experts suggest working against resistance to build strength and improve balance at the same time, something yoga is brilliant for.
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14. You don’t need any special clothes
Okay, this one may be less scientifically based, but if the only way to do more yoga is to get out of bed and do a sun salutation, so be it. Other than a sports bra, you don’t need to wear anything special to get started. A great advantage of yoga.
How many days a week should I do yoga?
The amount of yoga you practice per week It will depend on your lifestyle, your responsibilities, your physical fitness and your goal.. If you are trying to lose body fat, you may practice yoga several times a week. If you try to supplement your current training routine with calming flows, maybe just once or twice.
There is no set rule for how much yoga you should practice, but Espinosa gives some tips if you want to create a routine. “You can make yoga a daily practice, especially if you like it. I usually recommend establishing a regular practice of at least three times a week and combining it with other types of exercise.“.
“Start with a yoga mat that is a good thickness to protect your joints, a yoga belt, 2 cork bricks, and a bolster. Props allow you to find greater ease and support in a pose and can provide a big difference when it comes to enjoying the practice of yoga.
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What happens if I do yoga every day?
Many good things. You will get stronger, fitter and improve your posture, bone health and dexterity. It may also improve your sleep, stress management, and mood.
If you find it difficult to consolidate a daily yoga practice, here are some tips from the yoga teacher Chatty Dobsonfounder of Flex Chelsea.
1. Try different forms of yoga, stick with the one you like the most
“The same goes for teachers: try several and find what you like. You will never create a routine if it is an obligation, but if it is something you like, you will dedicate time to it.”
2. Take it easy
“Don’t put pressure on yourself by looking at others in the room, virtual or not, judging yourself for not being as ‘good’ as them. Everyone starts somewhere. Try to remember that everyone is focused on their own practice, so If you can’t do something, no one will notice, they’re focused on themselves.”
3. Ask questions
“Remember that teachers are human beings and they are there to help you. If you have any questions, don’t hesitate to ask after class.”
So is yoga good?
Let’s end this quickly: Yes, yoga is very good for you. Moving more regularly, connecting your breath with your body, being more mindful, and potentially relieving symptoms of anxiety and depression can only be a good thing. Roll out your yoga mat, take a deep breath, and get going.
Bridie is Fitness Editor at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).