The Best Benefits of Yoga: What do We Know?
Research shows that yoga can be a holistic approach for physical and mental health — Here are some details
This story is a shorter, more accessible version of:
The proven methods of Yoga as a physical exercise and practice are many folds, as we can read in multiple articles across the internet, and scholar papers.
Some examples include:
- 9 Benefits of Yoga | Johns Hopkins Medicine
- Yoga — Better Health Channel
- Yoga Benefits: Science-Backed Facts and Safety Tips (healthline.com)
- Yoga — Benefits Beyond the Mat — Harvard Health
- Exploring the therapeutic effects of yoga and its ability to increase quality of life — PMC (nih.gov)
First of all, we need to attempt to give a definition of yoga, without going into the thousand years of history we’ve covered in our previous story. For me (and many would agree) what makes yoga ‘Yoga’, despite the many variations of practices, is the focus on meditation, breathing techniques, and postures (asana).
Overall, it appears that yoga enhances physical fitness through strength and flexibility, improves respiratory and heart health with breathing techniques, aids addiction recovery through mindfulness, and reduces stress and pain while enhancing sleep quality, overall boosting well-being and life satisfaction.
But let’s look deeper in some of the most interesting findings.
The benefits of meditation
Meditation is a practice that involves focused attention or mindfulness, aimed at cultivating mental clarity, emotional calmness, and heightened awareness.
Neuroplasticity
Neuroplasticity shows that the strength of connections between brain cells matters more than their number. Research, including insights from neuroscientist Dr. Yewande Pearse, suggests that regular meditation strengthens these connections. Novice meditators display brain activity across various areas, reflecting their learning process. In contrast, long-term meditators show increased activation in regions linked to focus and self-awareness, highlighting the benefits of sustained practice.
Brain structures
Meditation enhances brain health by increasing grey matter and reducing the size of the amygdala, benefiting mood regulation and stress management. It rewires neural circuits, improving brain structures such as enhanced connectivity between regions and a more intricate cortex, which supports advanced cognitive functions. Additionally, meditation enlarges brain areas linked to positive emotions and memory while shrinking areas associated with negative emotions.
Pretty cool if you ask me.
Calm
Mindfulness meditation holds potential for relieving diverse physical and mental health issues, despite some studies with small sample sizes or methodological flaws. Crucially, well-designed research consistently shows its efficacy in treating depression, chronic pain, and anxiety, surpassing conventional treatments. Therapies like Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Cognitive Therapy (MBCT) are increasingly incorporating meditation and other elements of Eastern traditions into their approaches.
The good of breathwork
Breath is the link between mental and physical aspects, as well as the thread that connects us to the rest of nature.
Anti-anxiety pill
Numerous studies highlight the manifold benefits of breathwork, known as pranayama in yoga, on both physiological and psychological wellbeing. These techniques offer effective means to manage various intense emotions such as stress, anxiety, and anger, often challenging to address through verbal communication like simple commands to “calm down”. This difficulty arises because these emotions can impair rational thinking in the heat of the moment. Instead, breathwork provides a structured approach to regain control over one’s mental state.
Recent research underscores that different emotions correlate with distinct breathing patterns. By consciously altering our breathing, we can directly influence our emotional responses. For instance, while anxiety and stress typically trigger the sympathetic nervous system, characterized by a rapid, shallow breath, deliberate practices of slow, controlled breathing and other advanced breathwork techniques activate the parasympathetic system. This activation effectively counteracts the fight-flight response, promoting a state of calm and relaxation.
Part of the body
Breathwork practices enhance the mind-body connection, improve lung capacity, and help regulate blood pressure. By focusing on conscious breathing techniques, such as deep breathing and diaphragmatic breathing, individuals develop greater awareness of their physical and emotional states. This mindfulness supports better stress management and emotional resilience. Physiologically, breathwork expands lung capacity, improving respiratory efficiency and overall endurance. Additionally, specific breathing techniques promote relaxation, reducing blood pressure and supporting cardiovascular health. Overall, breathwork emerges as a holistic approach to fostering well-being through its combined effects on mental clarity, physical vitality, and cardiovascular balance.
Postural yoga — Asana
Stretch
Yoga offers more than just stretching; it provides a comprehensive approach to physical and mental well-being. When muscles are stretched in yoga, they undergo a unique transformation. Unlike a rubber band that snaps back to its original shape, prolonged stretching in yoga can actually lengthen muscle fibres over time. This increased muscle length improves flexibility and range of motion, which in turn can help prevent injuries by allowing joints to move more freely and reducing strain on surrounding tissues.
Moreover, yoga practice enhances pain tolerance at a neurological level. Holding stretches for extended periods trains the brain to tolerate discomfort, which can be beneficial not only during yoga sessions but also in daily life situations that require resilience and endurance.
Stretching in yoga stimulates increased blood flow to muscles and cartilage. This improved circulation delivers essential nutrients and oxygen, supporting muscle recovery and joint health. Additionally, yoga practice promotes the release of serotonin, a neurotransmitter associated with mood regulation and feelings of well-being. This natural boost in serotonin levels contributes to a sense of calm and contentment often experienced after yoga sessions.
Strength
Moreover, yoga encompasses various styles such as hatha, vinyasa, and ashtanga, which incorporate elements of strength-building calisthenics. These styles involve holding challenging poses (asanas) that engage multiple muscle groups simultaneously, leading to increased muscular strength and endurance over time. As a result, yoga not only improves flexibility and relaxation but also builds functional strength, making it a versatile practice that benefits both body and mind.
In essence, yoga offers a holistic approach to health and fitness, combining stretching, strength training, improved circulation, enhanced pain tolerance, and heightened proprioception. By integrating these elements into regular practice, individuals can cultivate a balanced and resilient body, along with a calm and focused mind.
Let’s now get to my favourite part, and look into some online, free, resources.
YouTube University
When I first started my yoga journey, I needed to look no further (and in fact didn’t!) that the magical Yoga with Adrienne.
But it doesn’t end there, YouTube, for one, is full of free resources (though, please be careful and talk to your GP if you have any injuries, disabilities, etc).
Some examples are:
If you are interested mostly in meditation and breathwork, don’t worry, I got you!
- Leaves on a stream | (ACT) MEDITATION
- Yongey Mingyur Rinpoche
- Headspace — YouTube
- Ten Minute Yoga Nidra | Reset Your Nervous System
- Belly breathing exercise: Calming the body and mind
- 4–7–8 Calm Breathing Exercise | 10 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise
- Yoga for breathing and meditation
Apps
- Daily Yoga
- Simply Yoga
- Down Dog | Great Yoga Anywhere
- Insight Timer — Meditation App (my favourite! Sorry, I am biased, I know. But, would I lie to you? I listen to either Sleep Meditations or Music — Tibetan singing bowls — every night!)
- Guided Meditation and Mindfulness — The Headspace App
If you’d like to read some of my latest stories, you could try:
Namaste! Thank you for your time.
