You already know that yoga can improve flexibility and strength, in fact, many people are surprised after their first class at just how physically demanding it can be.
But beyond the demanding poses and modern advertising of what’s become almost a fashionable endeavour, yoga is an ancient practice that’s been around for thousands of years, and it’s not for no reason.
While Instagram reels would have you believe it’s all about extreme flexibility, there are a host of other reasons you might want to consider adding a yoga class or two into your weekly regime.
Keep reading if you want to discover some benefits of yoga that you may, and may not have considered.
There’s no doubt that yoga improves strength, balance and flexibility. While there are various styles of yoga, ranging significantly in intensity, even the lowest intensity styles have been shown in studies to improve flexibility.
One study found that even with only one session per week for 6 weeks, there was a significant increase in flexibility in the erector spinae and hamstrings. Another demonstrated massive gains in full-body flexibility and balance(1,2).
Higher intensity forms of yoga, such as vinyasa flow, have also been shown to develop strength and balance, particularly in the lower limbs and anterior chain(3).
Yoga also improves mental health. Mmm, warm fuzzy brain. A 2017 meta-analysis of 23 interventions looked at the effects of yoga on depressive symptoms. The results were overwhelming and concluded that a yoga practice can serve as an effective treatment for mild depressive disorder (MDD), one of the most common mental health disorders in the world today(4).
Not depressed, fantastic! Any anxiety?
Yoga Nidra, a form of meditative yoga that focuses on a full-body scan was found to reduce the symptoms of anxiety(5).
Not anxious, ok great! Could your sleep be improved?
Yoga has been shown to not only improve how quickly you fall asleep but how long and deeply you stay asleep(6). This may be down to the mind-calming benefits, as many people struggle to fall asleep with a racing mind.
When pursuing physical practises, many of us are often chasing that physical intensity, bloody sweat and tears, the PUMP. Think weight training, sports, HIT training.
With both physical training, work, and whatever else life throws our way, stress and burnout are becoming more and more common.
A recent study on the hospital workers throughout the pandemic found that yoga-based practices helped significantly, by improving their interoceptive awareness (noticing feelings and sensations in the body)(7).
Yoga is an art that incorporates so many wellness opportunities into one practice. It’s clear from the research why it’s had such an explosion in popularity.
So what are you waiting for? Give yoga a try and see what it does for you, physically, mentally and spiritually.
References
Amin, D. and Goodman, M., 2014. The effects of selected asanas in Iyengar yoga on flexibility: Pilot study. Journal of Bodywork and Movement Therapies, 18(3), pp.399-404.
Bridges, L. and Sharma, M., 2017. The Efficacy of Yoga as a Form of Treatment for Depression. Journal of Evidence-Based Complementary & Alternative Medicine, 22(4), pp.1017-1028.
Dolezal, B., Neufeld, E., Boland, D., Martin, J. and Cooper, C., 2017. Interrelationship between Sleep and Exercise: A Systematic Review. Advances in Preventive Medicine, 2017, pp.1-14.
Ferreira-Vorkapic, C., Borba-Pinheiro, C., Marchioro, M. and Santana, D., 2018. The impact of yoga Nidra and seated meditation on the mental health of college professors. International Journal of Yoga, 11(3), p.215.
Heeter, C., Allbritton, M., Lehto, R., Miller, P., McDaniel, P. and Paletta, M., 2021. Feasibility, Acceptability, and Outcomes of a Yoga-Based Meditation Intervention for Hospice Professionals to Combat Burnout. International Journal of Environmental Research and Public Health, 18(5), p.2515.
Polsgrove, M., Eggleston, B. and Lockyer, R., 2016. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes. International Journal of Yoga, 9(1), p.27.
Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., Saunders, D. and Baker, G., 2019. The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults- systematic review and meta-analysis of randomised controlled trials. International Journal of Behavioral Nutrition and Physical Activity, 16(1).