Scientific-proven benefits of yoga
Derived from the Sanskrit word “Yuji,” meaning yoke or fusion, yoga is an ancient practice that brings together body, mind, and soul.
It consolidates breathing exercises, mind practicing, meditation and poses designed to encourage relaxation and reduce anxiety.
Practicing yoga is said to come with a lot of benefits for both mental and physical health, though not all of these benefits have been backed by science.
This article covers many scientific-proven benefits of yoga…
1. Yoga for stress and depression
Yoga is known for its ability to reduce stress hormones and promote relaxation in the body.
In fact, recent studies have shown the benefits of yoga that it can reduce the secretion of cortisol, our primary stress hormone.
One study revealed the powerful effect of yoga on stress by following more than 100 women who perceived themselves as emotionally distressed.
After a three-month yoga program, the women had remarkably lower levels of cortisol in their body. They also had lower levels of stress, anxiety, depression, and fatigue.
Another study of more than 300 people had similar results, showing that 3 months of yoga program helped reduce stress and anxiety. It also helped improve quality of life and their physical and mental health.
Yoga can be a powerful key to reducing anxiety and stress level.
Conclusion: Research shows that yoga can help in reducing anxiety and lower your levels of the stress hormone cortisol.
2. Yoga for strength and flexibility
Many people begin practicing yoga and meditation as a way to cope with feelings of anxiety and stress.
Intriguing enough, there is a research showing that yoga can help you to build your physical and mental strength and you can achieve your highest level of the physical state through yoga.
In a study, more than 100 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for three months.
In the end, those who practiced yoga had significantly lower the level of anxiety and stress hormones than the control group.
Another study followed 200 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.
After 3 months, the women who practiced yoga once or twice weekly had fewer symptoms of PTSD. In fact, 50% of participants no longer met the criteria for PTSD at all.
It’s not clear exactly how yoga is able to reduce symptoms of stress. However, it emphasizes the importance of being present in the moment and finding a sense of peace and relaxation, which could help treat anxiety. There are a lot of benefits of yoga that you can easily achieve.
Conclusion: Many studies show that practicing yoga can lead to a decrease in symptoms of anxiety and help in increasing physical strength and flexibility.
3. Promotes Healthy Eating Habits
Mindful eating, also known as intuitive eating, is a concept that encourages being present at the moment while you are eating because many of us while eating, we think about our past and future, which is not good for our digestion system.
It’s about paying attention to our hand’s activity, taste, smell, and texture of your food and noticing any thoughts, feelings or sensations you experience while eating.
This practice has been shown to promote healthy eating habits that help control our poor digestion system, blood sugar, increase weight loss and to treat disordered eating behaviors.
Because yoga places a similar emphasis on peace and mindfulness, many studies show that it could be used to encourage healthy eating behaviors among us.
One study showed that yoga into an outpatient eating disorder treatment program with more than 100 patients, finding that yoga helped reduce both eating disorder symptoms and preoccupation with food.
Another study looked at how yoga affected symptoms of binge eating disorder, a disorder characterized by compulsive overeating and a feeling of loss of control. This cause of increasing rapid weight.
The benefit of Yoga is found to cause a decrease in episodes of overeating, an increase in physical activity.
For people with or without disordered eating behaviors, practicing mindfulness through yoga can aid in the development of healthy eating habits.
4. Yoga to cure a migraine and headache Migraines
Migraines are severe recurring headaches that affect an estimated 1 out of 6 Indians each year.
Normally, migraines are treated with medicines to relieve and manage symptoms.
However, evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.
A study divided patients with migraines into either a yoga therapy or self-care group for 10 weeks. Practicing yoga led to reductions in headache intensity and density, frequency, and pain compared to the self-care group.
Another study treated patients with migraines using conventional care with or without yoga. Doing yoga resulted in a decrease in headache frequency and intensity than conventional care alone. Reducing headache and migraine are the most fruitful benefits of yoga.
Researchers suggest that doing yoga may help to stimulate the vagus nerve, which has been shown to be effective in relieving migraines.
5. Breathe Better Through Yoga
Pranayama, or during yoga, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.
Most types of yoga incorporate these breathing exercises, and many researchers have found that practicing yoga could help improve breathing.
In a study, over 500 college students took a 4-month class where they were taught various yoga poses and breathing exercises. At the end of the study, they had got significant benefit in vital capacity.
Vital capacity is measured by the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung problems, heart diseases, and asthma.
Another study in 2010 found that practicing deep breathing improved symptoms and lung function in patients with mild-to-moderate asthma.
Improving breathing can help build a strong immune system, optimize performance and keep your lungs and heart healthy.
Conclusion: Yoga incorporates many breathing exercises, which could help improve breathing and lung function. You can achieve the maximum benefits of yoga by practicing it daily.
6. Yoga May Help Fight Depression and Regulate Mood
Some studies show that yoga may have an anti-depressant effect and could decrease the stress level in a body.
This is because yoga is able to decrease the level of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression.
In one study, participants in an alcohol dependence program practiced Sudarshan Kriya (an art of living technique), a specific type of yoga that focuses on rhythmic breathing.
After 14 days, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH hormones, a hormone responsible for stimulating the release of cortisol.
Other studies have had similar results, showing a connection between practicing yoga and decreased symptoms of depression.
Based on the results, yoga may help fight against depression, alone or in combination with traditional methods of treatment. These are the real benefits of yoga in your life.
Conclusion: Several studies have found that yoga may decrease symptoms of anxiety and depression by releasing the stress hormones in the body.
7. Yoga Improves Flexibility and Balance
People add yoga to their fitness routine to improve flexibility and balance between body, mind, and soul.
There is a research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.
A study looked at the impact of 3 months weeks of yoga on 50 male college athletes. Doing yoga significantly increased several measures of flexibility and balance in their game, compared to the control group.
Another study allocated 66 elderly participants to practice yoga, a type of bodyweight exercise.
After 6 months, the total flexibility of the yoga group increased by nearly 3 times that of the calisthenics group.
A 2014 study also found that practicing yoga could help improve flexibility and mobility in older adults.
You can get the benefits of yoga by Practicing 20–30 minutes of daily, each day could make a big difference for those who looking to enhance performance by increasing flexibility and balance.
Conclusion: Study shows that practicing yoga can help improve balance in life and help to increase flexibility in the body.
8. Benefits of doing yoga before bed
There are many benefits of yoga before bed. Poor sleep quality has been associated with obesity, mood swings, high blood pressure, and high-stress level, among other disorders. We are social media addicted right, study shows that doing yoga before bed helps us to decrease social media addiction.
Studies show that incorporating yoga into your routine could help to improve the quality of your sleep.
In a study, over 100 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.
The yoga group fell asleep faster, slept longer and felt more energetic in the morning than the other groups.
Another study in 2009, looked at the effects of yoga on sleep in patients with lymphoma. They found that it lowered sleep disturbances, improved sleep quality, and deep sleep duration and reduced the need for sleep medications.
Though the way it works is not clear yet, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.
Yoga also has a significant effect on stress, depression, chronic pain, and stress — all common contributors to sleep problems.
Conclusion: Yoga may help enhance sleep quality and quantity because of its effects on melatonin and its impact on several common contributors to sleep problems.
9. Defeat Chronic Pain with yoga
Chronic pain is a persistent problem that affects millions of people across all over the world and has a range of possible causes, from injuries to arthritis.
There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain in the body. Get the benefits of yoga by defeating chronic pain.
In one study, 50 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for 2 months.
At the end of the study, yoga was found to be more efficacious in reducing pain and improving grip strength than wrist splinting.
Another study showed that yoga could help decrease chronic pain and improve physical function in participants with osteoarthritis of the knees.
Although more research is needed, incorporating yoga into your daily routine may be beneficial and mandatory for those who suffer from chronic pain.
Conclusion: Yoga may help to reduce chronic pain in any conditions like carpal tunnel syndrome and osteoarthritis.
10. Improves Quality of Life
Yoga is becoming increasingly common as an adjunct therapy to improve the quality and quantity of life for many individuals. You don’t have to focus on the benefits of yoga, you just have to practice it unconditionally. Yoga also helps to maintain a healthy lifestyle.
In one study, 500 seniors were assigned to either 3 months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood swings and fatigue, compared to the other groups.
Other studies have looked at how yoga can improve the lives of an individual and reduce symptoms in patients with cancer.
One study showed that women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving the overall quality of life.
A similar study proved that how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance, and relaxation.
Other studies have found that yoga may help improve the immune system, sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer.
Conclusion: Some studies prove that yoga could improve the quality of your life and may be used as adjunct therapy for some conditions.