A yoga body isn’t just about being flexible; practicing yoga can also improve memory, heart, and bone health. These days, people in the UK are spending nearly £790 million annually on yoga classes and mats.
Yoga has some quirky variations now, like rage yoga, naked yoga, and even yoga done on paddleboards or horseback. Yet, its true benefits are being validated by science. For example, researchers at UCLA found that a three-month yoga and meditation course was more effective than memory exercises at reducing age-related brain decline. Another study found it improved sleep in breast cancer survivors.
Lucy Edge, a former advertising executive, turned to yoga instead of anti-depressants when she fell into a deep depression. She took a six-month break to learn yoga in India and returned feeling happier and more content. Lucy has since written three books on yoga and launched Yoga Meds, which lists over 300 clinical trials showing yoga’s benefits for issues like arthritis, insomnia, and obesity. She wanted to share yoga’s benefits backed by scientific evidence.
If you’ve been relying on crossword puzzles and Sudoku for memory training, it might be time to try some yoga. UCLA research showed that adults over 55 who did 12 weeks of yoga and meditation had better improvements in spatial and visual memories and reduced depression and anxiety compared to those who did memory exercises.
One hour of Kundalini yoga a week, along with 20 minutes of daily Kirtan Kriya meditation involving chanting and hand movements, can help sharpen your mind and reduce stress.
When it comes to heart health, yoga can be as effective as walking or jogging. A 2014 review published in the European Journal of Preventative Cardiology indicated that yoga could lower the risk of heart disease comparable to traditional exercises. Stress, a significant contributor to heart disease, can be managed through yoga, reducing blood pressure and heart rate.
Dr. Mike Knapton from the British Heart Foundation noted that yoga has been shown to help with anxiety, stress, and depression—conditions common among people with heart problems. Practicing yoga can also improve blood pressure, cholesterol levels, and weight management.
Beginners might start with gentle yoga poses, as outlined in Charlotte Watts’ book, “The De-Stress Effect,” or try Restorative yoga for stress reduction. Restorative yoga uses bolsters and cushions for support, holding postures for up to 12 minutes to give the nervous system a break.
Yoga is also beneficial for managing back pain and incontinence. Sarah Shone, a physiotherapist and yoga teacher, incorporated yoga into back pain rehabilitation programs with significant success. Yoga also targets the pelvic floor muscles and helps increase bone density, making it adaptable for all fitness levels.
For those with specific health issues like back pain, it’s best to inform the yoga instructor and start with a gentle style such as Hatha or Iyengar yoga. Check with a doctor if you qualify for subsidized yoga through an exercise referral scheme.
Choosing the right yoga mat involves considering where you’ll use it, how portable it needs to be, and how much cushioning you require. A thicker mat can protect your joints during practice. Healthista recommends the Valka Yoga cork mat, which is eco-friendly and provides good joint support. Cork mats are also antimicrobial and odor-resistant. Matching yoga blocks can help with more challenging poses by adding extra length and stability.
Different types of yoga offer various benefits:
– Yin or Restorative yoga: Great for relaxation, done under candlelight with blankets and bolsters.
– Vinyasa Flow: Energetic and links postures to breath in a dance-like sequence.
– Iyengar yoga: Focuses on alignment with props, holding poses for up to 20 breaths.
– Anusara yoga: Modern, alignment-focused, and often done to upbeat music.
– Yoga Therapy: Uses yoga to help heal injuries or illnesses.
Lucy Edge’s latest book “Down Dog Billionaire” is available on Amazon.
