A yoga body isn’t just about flexible limbs; yoga can also enhance memory, heart, and bone health, according to Anna Magee.
In the UK, people are spending an astounding £790 million annually on yoga classes and mats. While some new trends in yoga, like rage yoga or dog yoga, might seem outlandish, scientific research is increasingly backing up yoga’s real benefits.
Researchers from UCLA found that a three-month yoga and meditation course was more effective than memory exercises in reducing age-related brain impairment. Another study discovered that yoga improved sleep in breast cancer survivors.
Lucy Edge, a former advertising executive, experienced the benefits of yoga first-hand when she chose yoga over prescribed antidepressants during a bout of severe depression. After spending six months in India learning yoga, Edge returned feeling happier and more content. She has since authored three books on yoga and founded Yoga Meds, a section on her website Yogaclicks.com that lists over 300 clinical trials on yoga’s benefits for various conditions.
If you’re only doing crossword puzzles and Sudoku for memory training, it might be time to try some yoga. UCLA research compared brain scans and memory tests of people over 55 who did either memory exercises or a 12-week course of yoga and meditation. Those doing yoga showed better improvements in spatial and visual memory, and reduced depression, anxiety, and stress.
To start, you don’t need to spend hours doing headstands. In the study, participants did one hour of Kundalini yoga per week, which includes breathing techniques, meditation, and chanting of mantras. Additionally, they did 20 minutes daily of Kirtan Kriya, a meditation involving chanting, hand movements, and visualization of light.
Yoga might also be a gentle alternative to walking or jogging for heart health. A review in the European Journal of Preventative Cardiology found that yoga could lower heart disease risk as much as conventional exercise. Stress, a major contributor to heart disease, can be managed through yoga, which has been shown to improve emotional health.
Charlotte Watts, a yoga teacher and author, suggests stress-reducing yoga poses for beginners. Another method is Restorative yoga, where poses are held for up to 12 minutes with support from bolsters and cushions, giving the nervous system a break.
Sarah Shone, a musculoskeletal physiotherapist and yoga teacher, developed yoga classes for back pain, reporting an 87% success rate in reducing pain among participants. The National Institute of Clinical Excellence (NICE) suggests yoga for lower back pain, and Shone aims to train more physiotherapists to use yoga in their work.
Yoga targets the pelvic floor muscles and other muscles in the body, which can help with incontinence and increase bone density. If you’re just starting, tell your teacher about any health issues and choose a gentler style like Hatha or Iyengar yoga.
Choosing the right yoga mat and props can enhance your practice. Consider where you’ll store your mat, how often you’ll carry it, and your height. A thicker mat can protect your joints, especially if you experience knee or wrist pain.
Healthista recommends the Elephant Cork Yoga mat from Valka Yoga, which is eco-friendly, durable, and provides comfort for your joints. Cork’s natural antimicrobial and odor-resistant properties make it a great choice, especially for hot yoga. The mat also comes with a carry strap and a one-year replacement warranty.
A matching cork yoga block from Valka Yoga can assist in difficult poses by providing extra length and stability. Cork blocks are durable and offer better grip compared to foam blocks.
Whether you’re flexible or not, yoga offers benefits. Yin or Restorative yoga classes are gentle and supportive. Vinyasa Flow classes are energetic and adaptable for beginners. Iyengar yoga focuses on precise alignment and uses props. Anusara yoga combines alignment with flowing movements, often set to upbeat music. Yoga Therapy is a specialized form used to help heal injuries or illnesses.
Lucy Edge’s latest book, “Down Dog Billionaire,” is available on Amazon.
