Yogais derived from the Sanskrit word "yuji" meaning bond or unity; It is an ancient practice that brings the mind and body together. Breathing exercises, meditation and movements designed to encourage relaxation and reduce stress.
yoga, it is not just about twisting or twisting the body and holding the breath. It is a mechanism that brings you to the state where you see and experience reality as it is.
Yogaaims to create a perfect harmony between mind, body and spirit.
What Are the Benefits of Yoga?
Stress may decrease
Yogais known for its ability to reduce stress and improve relaxation. Numerous studies have shown that it can reduce the release of cortisol, the primary stress hormone.
A study followed 24 women who felt emotionally saddened. yogashowed its powerful effect on stress.
After a three-month yoga program, women's cortisol levels dropped significantly. also stressAnxiety, fatigue, and depression levels were also lower.
Similar results were obtained in another study involving 131 people; 10 weeks yogareduced stress and anxiety. In addition, it helped improve the quality of life and mental health.
Used alone or in combination with other methods of relieving stress such as meditation. yoga It can be a powerful way to keep stress under control.
Relieves anxiety
Many people anxiety as a way of dealing with your emotions yoga starts to do. Interestingly, yogaThere is quite a bit of research showing that can help reduce anxiety.
34 women diagnosed with anxiety disorder in one study, twice a week yoga He attended his lectures for two months. At the end of the study, yoga The anxiety levels of the practitioners were significantly lower than the control group.
Another study was conducted that followed 64 women with traumatic stress disorder (PTSD) who had a condition characterized by severe anxiety and fear after exposure to a traumatic event.
Once a week after 10 weeks yoga The women who practiced it had less PTSD symptoms. In fact, 52% of the participants no longer met the PTSD criteria at all.
May reduce inflammation
In addition to improving mental health, some studies do yogastates that it can reduce inflammation.
Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases such as heart disease, diabetes, and cancer.
A 2015 study divided 218 participants into two groups; tidy doing yogas and those who do not. Both groups then did moderate and intense exercises to create stress.
At the end of the study, yoga Inflammatory markers of individuals who applied it were found to be lower.
Similarly, a small study in 2014 found that the 12-week yogashowed that it reduces inflammatory markers in permanent breast cancer.
YogaAlthough more research is needed to confirm its positive effects on inflammation, these findings suggest that it may help protect against some diseases caused by chronic inflammation.
May improve heart health
From the blood pumped throughout the body to the tissues containing important nutrients, the health of the heart is indispensable for overall health.
Studies, yogaIt shows that can help improve heart health and reduce various risk factors for heart disease.
It is one of the main causes of heart problems such as high blood pressure, heart attack and stroke.
Lowering blood pressure can help reduce the risk of these problems. Some research, yogaHe notes that the inclusion of a healthy lifestyle can help slow the progression of heart disease.
A one-year study of a lifestyle change combined with dietary changes and stress management. yoga trainingHe followed 113 patients with heart disease, looking at the effects of.
Participants saw a 23% decrease in total cholesterol and a 26% reduction in "bad" LDL cholesterol. Additionally, progression of heart disease was halted in 47% of patients.
Improves the quality of life
Yoga is becoming increasingly common as a therapy that helps improve the quality of life for many individuals. In one study, 135 seniors were given either six months of yoga, walking, or a control group.
Yoga The quality of life of those who did it, as well as their fatigue status, improved significantly compared to other groups.
Other studies in patients with cancer yogaHe looked at how SOS can improve quality of life and reduce symptoms. One study followed women with breast cancer who received chemotherapy. YogaWhile reducing symptoms of chemotherapy such as nausea and vomiting, it also improved the overall quality of life.
A similar study, eight weeks yogaAffected women with breast cancer. At the end of the study, the women experienced less pain and fatigue, and improved levels of recovery, acceptance, and relaxation.
In other studies, patients with cancer yogaIt has been determined that can help reduce sleep quality, mental well-being, social functionality, anxiety and depression symptoms.
Fights depression
Some studies, yogamay have an antidepressant effect and depression It can help reduce symptoms.
This is because, yogais the ability to lower cortisol, a stress hormone that affects the level of the neurotransmitter serotonin associated with depression.
In one study, participants in an alcohol addiction program practiced "Sudarshan Kriya", a specific type of yoga that focuses on rhythmic breathing.
After two weeks, the participants had lower symptoms of depression and lower cortisol levels. Levels of ACTH, a responsible hormone that stimulates cortisol release, were also lower.
Other studies, do yoga Similar results showed that there was a relationship between depression and reduction in symptoms. Based on these results, yoga alone or in combination with traditional therapies can help combat depression.
May reduce chronic pain
Chronic pain is a persistent problem affecting millions of people, with a number of possible causes such as injuries and arthritis. Do yogaThere is research showing that can help reduce many types of chronic pain.
In one study, 42 individuals with carpal tunnel syndrome (a disease caused by compression of the median nerve in the canal in the wrist) either received a wrist splint or for eight weeks yoga made. At the end of the study, yogafound a more effective grip strength than wrist splint in reducing pain.
In another study conducted in 2005, yogaIt has been shown that can help reduce pain and improve physical functioning of participants with osteoarthritis of their knees.
Although more research is needed, daily do yogamay be useful for those suffering from chronic pain.
It can improve sleep quality
Poor sleep quality has been associated with obesity, high blood pressure, and depression, among other disorders. Studies, do yogaIt shows that it can help you sleep better.
In a 2005 study, 69 elderly patients were yoga administered, took an herbal preparation or became part of the control group. Yoga group slept quicker, slept longer, and felt better rested than other groups in the morning.
Increases flexibility and balance
YogaIt can also be done to improve flexibility and balance. There is substantial research that supports this benefit.
A new study shows that 26 male athletes at 10 weeks yoga investigated the effect. do yogasignificantly increased the measures of flexibility and balance compared to the control group.
In a study conducted in 2013, do yogafound that can help improve balance and mobility in older adults.
Just 15-30 minutes each day do yogacan make a big difference for those who want to improve performance by improving flexibility and balance.
Focusing on breath control with pranayama or yogic breathing, breathing exercises and techniques yoga practicesis. Most yoga typeThis includes breathing exercises, and many studies have do yogafound that can help improve breathing.
In one study, 287 college students took a 15-week class that taught a variety of yoga movements and breathing exercises. There were significant increases in vital capacity at the end of the study.
Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for people with lung disease, heart disease and asthma.
Another study in 2009 found that yogic breathing improved symptoms and lung function in patients with mild to moderate asthma.
It can relieve migraine
Migraineis a recurrent headache that affects many people. It is traditionally treated with medications.
However, the increasing evidence is, yogaIt can be a therapy to reduce the frequency of migraine.
In a 2007 study, 72 migraine patients were either yoga therapydivided into a cine or self-care group. Those who practice yogaexperienced a decrease in headache intensity, frequency, and pain compared to the self-care group.
Another study used 60 patients as a migraine treatment. yoga with or yoga Conventional maintenance was applied without it. do yogaprovided a greater reduction in headache frequency and severity than conventional care per se.
Researchers, yogaIt suggests that may help stimulate the vagus nerve, which has been shown to be effective in alleviating migraines.
Improves healthy eating habits
Intuitive eating is a concept that promotes awareness of the moment while eating. It's about paying attention to the taste, smell and texture of the food and noticing the thoughts, feelings or feelings that occur while eating.
This practice has been reported to improve healthy eating habits that help control blood sugar, increase weight loss, and correct disordered eating behaviors.
Yoga Because it emphasizes attention, some studies show that it can be used to encourage healthy eating behaviors. A study, yogafound that the inclusion of 54 patients in an outpatient eating disorder treatment program reduced both eating disorder symptoms and food preoccupation.
Those with irregular eating behaviors, do yogacan help promote healthy eating habits.
Can increase resistance
In addition to increasing flexibility yogaMay supplement an exercise routine for its stamina-building benefits. YogaThere are also special movements to increase strength and build muscle.
In one study, 79 adults were applied 24-hour "hello to the sun" movements - a series of basic movements that are often used as warm-ups, six days a week for 24 weeks. They experienced a significant increase in upper body strength, endurance, and weight loss. There was also a decrease in the body fat percentage of women.
A study conducted in 2015 had similar findings, with 12 weeks of yoga found to result in improvements in the endurance, strength, and flexibility of 173 participants.
Based on these findings, yoga practiceIt can be an effective way to increase strength and endurance, especially when used in combination with a regular exercise routine.
Improves digestion
Studies have shown that with regular yoga practice, the digestive system is activated and indigestion, gas and other stomach-related diseases are eliminated. Overall, gastrointestinal function improves in both men and women.
Prevents premature aging
Everyone gets old, but not before their time. YogaIt helps detoxify by removing toxins and free radicals.
This will delay aging, among other benefits. Yoga It also reduces stress, another important factor in dealing with aging.
Improves posture
Teaching how to control the body yogais the nature of. With regular practice, the body will automatically take the correct posture. It makes you look confident and healthy.
An exercise that helps speed up metabolism and build lean muscle yogaworks great for losing or maintaining weight.
Provides balance
YogaIt also aims to increase balance and focus, as it allows you to have control over the body.
Lowers the risk of injury
Yogaconsists of low impact and controlled movements. For this reason, there is a lower risk of injury during application compared to other exercises.
Prevents Alzheimer's disease
YogaIt is said to increase the levels of gamma amino butyric acid (GABA) in the brain. Studies show that low GABA levels are responsible for the onset of Alzheimer's. Yoga It also works on brain health, thus reducing the risk of Alzheimer's.
What are the Types of Yoga?
modern yogafocuses on exercise, strength, agility and breathing. There are many types of yoga. Types of yoga and the styles are:
ashtanga-yoga
This type of yoga practice uses ancient yoga teachings. Ashtanga practices the same poses and sequences that quickly relate each movement to the breath.
Bikram yoga
Bikram yoga consists of 26 poses and a series of breathing exercises.
hatha yoga
This is a general term for any type of yoga that teaches physical poses. Hatha lessons often serve as a gentle introduction to the basic poses of yoga.
Iyengar yoga
This type of yoga practice focuses on finding the correct alignment in each pose with the help of a number of props such as blocks, blankets, straps, chairs, and headboards.
Kripalu yoga
This genre teaches practitioners to know, accept, and learn about the body. A Kripalu yoga student learns to find his or her level of practice by looking inward.
Classes usually begin with breathing exercises and light stretches, followed by a series of individual poses and final relaxation.
kundalini-yoga
Kundalini yoga is a meditation system that aims to release suppressed energy.
A Kundalini yoga class typically begins with hymns and ends with singing. In between, it has asana, pranayama, and meditation aimed at creating a specific result.
Power yoga
In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.
sivananda
This system uses a five-point philosophy as its basis.
This philosophy advocates that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle.
People who practice Sivananda use 12 basic asanas that precede the Sun Salutation, followed by Savasana.
viniyoga
Viniyoga focuses on the art and science of function, breathing and adaptation, repetition and holding, and sequencing rather than form.
Yin yoga
Yin yoga focuses on holding passive poses for extended periods of time. It yoga The style targets deep tissues, ligaments, joints and bones.
Prenatal yoga
Prenatal yogauses poses created by practitioners with pregnant people in mind. It yoga stylecan help people get in shape after giving birth and support health during pregnancy.
Restorative yoga
It's a comforting yoga method. Using accessories such as blankets and pillows, the person can perform a restorative exercise in four or five simple poses to soak up deep relaxation effortlessly while holding the pose yoga passes the lesson.
