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Yoga combines breathing and meditation techniques with exercises that build strength and flexibility, striving to harmonise body, mind, and soul. Certified yoga instructor Natalie Nevins explains "The purpose of yoga is to build strength, awareness and harmony in both the mind and body."
Research conducted by Yoga Journal and Yoga Alliance in 2016 found that the main reason people in the United States practise yoga is to increase flexibility, a crucial aspect of physical health. Numerous yoga schools offer several training programs with different intensity levels, focusing on deep breathing, stretching, and bending to develop flexible and strong muscles. Concentration exercises in yoga are also essential for improving balance in body movement.
Studies have shown that yoga enhances muscle flexibility, even through low-effort, simple exercises, making it ideal for those over 65. According to a 2019 study published by PubMed Central, yoga mitigates age-related declines in muscle flexibility, helping elderly individuals maintain their flexibility.
A 2018 study published by PubMed Central found that yoga significantly reduces stress, anxiety, and depression. Regular practitioners, even with brief daily sessions, also experience these benefits.
Tension from accumulated negative emotions often manifests as discomfort and pain in areas like the shoulders, hips, and lower back. Yoga offers a powerful remedy by incorporating stretching exercises and deep breathing techniques, which relieve stress and promote relaxation. Complementing yoga with meditation enhances mental stability, addresses negative emotions, and fosters a clearer, calmer mind through focused mental cleansing.
Natalie Nevins summarises the importance of yoga for mental health by stating, "Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centres attention; and sharpens concentration."
Inflammation is commonly recognized as a leading cause of diseases like heart disease, arthritis, and diabetes. While it may seem unlikely that yoga could impact inflammation, various studies and research have demonstrated that regular yoga practice—regardless of type or duration—can effectively reduce symptoms, even in some chronic conditions.
A 2022 study on the National Library of Medicine's website revealed that yoga reduces inflammation by lowering stress, improving mental state, and enhancing immunity, thereby improving the ability to recover.
Yoga not only enhances the body's flexibility but also its overall strength. Unlike weight training, which targets specific muscle groups, yoga provides a comprehensive full-body workout. To build strong arms and legs, practice yoga regularly and consider seeking guidance from a specialised instructor or incorporating specific strength-building exercises.
Practitioners of yoga frequently experience improvement in many aspects of their lives, such as greater adaptability, better relationship management, and more effective handling of challenges.
Yoga strengthens the mind, promoting alertness and memory, which positively impacts different life skills. Furthermore, it heightens awareness of social interactions, such as recognizing others' emotions and needs. Meanwhile, current studies are exploring yoga’s potential in preventing memory loss and cognitive decline associated with ageing.
Studies from 2022 indicate that yoga improves sleep quality. Similarly, a 2012 survey in the United States found that over 55% of individuals practising yoga experienced improved sleep, and more than 85% reported reduced stress levels.
To enhance sleep quality through yoga, it is advisable to maintain a regular practice and gain a thorough understanding of appropriate exercises, whether performed at home or with a personal instructor. It must be acknowledged that quality sleep is not necessarily about longer hours, but about restorative rest that reduces disturbance and energises the body throughout the day.
In a 2018 study, researchers investigated whether yoga improves self-esteem among
young individuals who practised it regularly. The results demonstrated a notable increase in their self-esteem. This effect is generally ascribed to yoga's ability to alleviate tension and foster positive thinking, which in turn enhances focus and calmness. Consequently, individuals become better equipped to handle daily challenges, leading to a stronger sense of self-confidence and self-worth.
In conclusion, it is crucial to understand that yoga should not be viewed as a substitute for medical or psychological treatment. Nonetheless, by reducing stress and anxiety and improving sleep, yoga can contribute to overall well-being and attentiveness, which can positively impact interactions with others. A 2017 review of multiple studies found that people who practised yoga regularly experienced decreased aggression and increased kindness and compassion toward others.
[1] osteopathic.org, The Benefits of Yoga
[2] healthline.com, 16 Benefits of Yoga That Are Supported by Science
[3] verywellmind.com, How Yoga Can Help Reduce Stress
[4] oneflowyoga.com, Does Yoga Build Strength
[5] weforum.org, 4 ways that yoga could improve your quality of life
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