The Health Benefits of Yoga

Yoga has been practiced for more than 5,000 years, and currently, close to 11 million Americans are enjoying its health benefits. Yoga can hardly be called a trend. Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include some form of breathing technique and possibly a meditation technique as well. Some yoga classes are designed purely for relaxation. But there are styles of yoga that teach you how to move your body in new ways. Choosing one of these styles offers the greatest health benefits by enabling you to develop your flexibility, strength and balance.

Before You Start : Staying Safe While Practicing Yoga : Even though for most healthy people yoga is a safe non-aerobic form of exercise, it is not without its risks. According to the American Academy of Orthopaedic Surgeons, the yoga injuries most commonly treated in emergency rooms involve overstretching and strain from repetition to the neck, shoulders, spine, legs, knees also certain poses can increase your risk of injury if you have conditions such as severe
osteoporosis, high or low blood pressure, ear problems, problems with your spine, pregnancy (including risks to your unborn child) Here are some tips to help you reduce your risk of injury from yoga.

If you are pregnant or have a preexisting health condition : Consult your health care provider before starting a yoga program. Your health care provider can help you know how to judge what type and level of yoga exercise is safe for you. Don’t try learning yoga on your own : Work with an experienced and credentialed instructor to learn the proper way to perform the exercises and avoid injury. Yoga is not a substitute for medical care. Yoga offers many health benefits and may even be included as part of some treatment plans. But it’s still important to work closely with
your regular health care providers and get proper treatment when you need it.

Know your limits and stay within them: Before beginning any new type of yoga, ask about its physical demands. Find out how strenuous it is. Talk with the instructor and others who do that type of yoga to be sure it’s suitable for you.

Go slow: You’re not in competition with anyone else in the class. Learn the basics such as proper breathing and how to
maintain balance, before you attempt the more ambitious stretches.

Warm up properly before every session: Cold muscles increase your chance of injury. Wear proper clothing : Wear
clothes that allow you to move freely.

Ask questions: If you don’t understand an exercise, ask to see it again before you attempt it yourself. Stay hydrated: That’s especially important if you are practicing what’s called hot yoga which is done in a very warm and humid room.

Pay attention to what your body is telling you: Yoga isn’t supposed to hurt. If you feel pain stop. If the pain persists, see your healthcare provider. Stop immediately if you have chest pain, feel faint or overheated, or become dizzy. Get immediate medical help if the sensation continues after you stop.

Yoga and Strength : Some styles of yoga such as ashtanga and power yoga are more vigorous than others. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as lyengar or hatha, which focuses on less movement and more precise alignment in poses, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper body strength. This becomes crucial as people age. The standing poses, especially if you hold them for several king breaths, build strength in your hamstrings, quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced correctly nearly all poses build core strength in the deep abdominal muscles.

Yoga Benefits Breathing : Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports performance and endurance. But yoga typically isn’t focused on aerobic fitness the way running or cycling are. Taking an intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.

Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response the opposite of the fight or flight adrenaline boost of the stress response.

Yoga means Less Stress, More Calm : Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation techniques to quiet the constant mind chatter that often underlies stress. Other yoga styles depend on deep breathing techniques to focus the mind on the breath. When this happens the mind calms.

Among yoga’s antistress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters dopamine, norepinephrine, and epinephrine creates a feeling of calm. Some research points to a
boost in the hormone oxytocin. This is the so-called trust and bonding hormone that’s associated with feeling relaxed and connected to others.

Yoga Concentration and Mood : Harder to pin down and research scientifically concentration and the ability to focus mentally are common benefits you’ll hear yoga students talk about. The same is true with mood. Nearly every yoga
student will tell you they feel happier and more content after class, Recently, researchers have begun exploring the effects of yoga on depression, a benefit that may result from yoga’s boosting oxygen levels to the brain. Yoga is even being studied as an adjunct therapy to relieve symptoms of obsessive compulsive disorder.

Yoga Benefits the Heart : Perhaps one of the most studied areas of the health benefits of yoga is its effect on the heart. Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure, heart disease, and stroke. Yoga was a key component to the heart disease program designed by dean Ornish, MD. This was the first program to partly reverse heart disease through lifestyle and diet rather than surgery. On a biochemical level, studies point to a possible antioxidant effect of yoga. And yoga has been associated with decreased cholesterol and triglyceride levels as well as a boost in immune system function.

Yoga’s Effects on other Medical Conditions : As yoga has become more popular in the West, medical researchers have begun studying the benefits of therapeutic yoga. This is also called integrative yoga therapy or IYT. It’s used as an
adjunct treatment for specific medical conditions from clinical depression to heart disease Yoga benefits other chronic medical conditions, relieving symptoms of asthma, back pain, and arthritis, Most worldwide clinical studies are happening outside of the US. But even the NIH has funded clinical trials on yoga and its health benefits for insomnia and multiple sclerosis.

Other Benefits of Yoga : Some studies have suggested that yoga may have a positive effect on learning and memory. Other researchers have been studying whether yoga can slow the aging process, increase a person’s sense of self acceptance or improve energy levels.

Some potential benefits of yoga may be hard to study scientifically. For instance yoga has been said to increase spiritual awareness, Nevertheless there is an abundance of anecdotal claims for what yoga can do. Go to any yoga studio and listen to students after class. Some will even tell you that yoga can help improve marriages and relationships at work. The only way to be certain of all that yoga can do for you is to try it for yourself and see.

By Dr. Prafulla Ku. Das

The Writer is a Consultant
Radiologist, MRI Center, SCB
Medical College, Cuttack

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