A fit body doesn’t just come from having flexible limbs; yoga can also boost memory, and improve heart and bone health, says Anna Magee.
These days, Britain is in love with yoga, spending an incredible £790 million annually on classes and mats. While some yoga trends are getting quite unique, like rage yoga or doing poses on paddle-boards, horses, or even with pets, science is recognizing the real benefits of yoga more and more.
Researchers at UCLA discovered that a three-month yoga and meditation program was better at reducing age-related brain problems than traditional memory exercises. Another study found it helped breast cancer survivors improve their sleep.
When Lucy Edge, a former advertising executive, fell into a deep depression, she turned to yoga instead of the prescribed antidepressants. After six months in India learning yoga, she returned feeling a deep sense of happiness and contentment. Inspired by her experience, Lucy has since written books about yoga and created Yoga Meds, showcasing numerous clinical trials on yoga’s benefits for various conditions, including arthritis, insomnia, and obesity.
Here are some ways yoga could benefit your health and tips on how to get started (lycra optional):
If you’re used to crossword puzzles and Sudoku for keeping your mind sharp, it might be time to add yoga into the mix. A UCLA study compared brain scans and memory tests of adults over 55 who did memory exercises versus those who did yoga and meditation for 12 weeks. The yoga group saw better improvements in memory, reduced depression and anxiety, and better stress resilience. Dr. Clare Walton from the Alzheimer’s Society suggests more research into yoga’s benefits is needed.
To try it yourself, you don’t need to stand on your head for hours. The study participants did just one hour of Kundalini yoga each week, which includes breathing techniques, meditation, and some mantra chanting. They also did a daily 20-minute Kirtan Kriya meditation, involving chanting, hand movements, and light visualization.
For heart health, yoga can be just as effective as conventional exercises like brisk walking. A 2014 review in the European Journal of Preventative Cardiology found yoga helps lower heart disease risk by reducing stress, which in turn, lowers blood pressure and heart rate. Dr. Mike Knapton from the British Heart Foundation supports yoga’s emotional benefits, which can include lower blood pressure, cholesterol, and weight.
Charlotte Watts suggests some gentle yoga poses for beginners in her book, The De-Stress Effect. Another great way to reduce stress is Restorative yoga, as described by Anna Ashby. This type involves supported postures held for extended periods, giving the nervous system a break.
Sarah Shone, a physiotherapist and yoga teacher, developed yoga classes for back pain, which showed an 87% reduction in pain for participants. Shone is now training more physiotherapists to use yoga in clinical work. Yoga also helps with incontinence by targeting pelvic floor muscles and increasing bone density because it’s weight-bearing.
For newcomers, choose gentler styles like Hatha or Iyengar yoga, especially if you have health concerns. If you have a specific condition like back pain, consult your doctor about possible subsidized yoga programs.
Good yoga props can greatly enhance your practice. When choosing a yoga mat, consider its placement at home, its weight for portability, your height, and its thickness to protect your joints. For example, the eco-friendly Elephant Cork Yoga mat from Valka Yoga is a great pick, made from renewable materials and designed for comfort.
Additionally, yoga blocks can help you transition into difficult poses. Cork blocks offer more stability and grip compared to foam ones, even though they might be heavier.
Yoga is not about flexibility alone. Options like Yin or Restorative yoga under candlelight, Vinyasa Flow for an energetic session, Iyengar for detailed postures, Anusara for a fun, upbeat class, or Yoga Therapy for specific health needs, cater to all levels.
Lucy Edge’s book “Down Dog Billionaire” is available on Amazon for those interested in more yoga insights.
With these steps, you can easily create your own retreat at home and explore the multitude of benefits yoga has to offer.
