Benefits of Yoga: Flexibility, Strength, Posture
Benefits of Yoga
Yoga has so many facets as a mind and body programme. Because of this, the benefits of yoga are also many. As I research the benefits of yoga, I wonder why the whole world is not doing yoga. We will explore these benefits from a number of different angles – in this article my focus is on providing an overall framework to think about the benefits of yoga. In subsequent articles we will explore specific benefits of yoga, e.g., the medical benefits of yoga or yoga for weight loss or yoga and pregnancy.
There are hundreds of types of yoga. Most sessions combine the use of poses (called asanas) that stretch and flex various muscle groups in a sequence, breathing exercises (called pranayama) and a level of meditation. It is this combination of techniques that drives to multi-faceted benefits of yoga.
My life has been seriously affected by chronic back pain. My journey through back pain has been managed through osteopathic manipulations over a period of years. For this reason this quote from Dr Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California resonated with me.
“Yoga is a healing system of theory and practice. The purpose of yoga is to create strength, awareness and harmony in both the mind and body. As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body’s ability to heal itself. Yoga is a great tool for staying healthy because it is based on similar principles.”
A good way to think about the benefits of yoga are physical benefits, mental benefits and spiritual benefits courtesy of Sherry Roberts
- The physical aspects will help with strength, flexibility and balance. This creates a toned, flexible, and strong body. It improves respiration, energy, and vitality. It helps to maintain a balanced metabolism. It promotes cardio and circulatory health – i.e., hearth health. It relieves pain. It helps you look and feel younger than your age. It improves your athletic performance.
- The mental aspects help you relax and handle stressful situations more easily. It teaches you how to quieten your mind so you can focus your energy where you want it to go and how you want it to cope. It encourages positive thoughts and self-acceptance.
- The spiritual aspects builds awareness of your body, your feelings, the world around you, and the needs of others. It promotes an interdependence between mind, body, and spirit. It helps you live the concept of “oneness.”
Of course one may question how the mental and spiritual benefits flow. The key is in the power of the breathing benefits which are much wider and deeper than the physical postures. They undoubtedly help with relaxation – I use a 6 breaths a minute exercise to reduce stress in my body and to reduce blood pressure. What is less well known is that controlled breathing changes many chemical flows within the body – brain and elsewhere. The meditative aspects really power the integrative benefits as they align the body processes and the mind processes. Body and self-awareness, in particular, are very beneficial, adds Dr. Nevins, “because it can help with early detection of physical problems or ailments and allow for early preventive action.”
As such, Yoga is a whole lot more than an exercise regime. It is a whole lot more than a breathing regime. It is a whole lot more than a meditation regime. Taken in its fullness it is all about attaining a healthy lifestyle in which body and mind are working in harmony.
Another way to think about the benefits of yoga is in terms of physiological benefits and psychological benefits.
The physiological benefits of yoga are best thought of in the following areas and they all flow from increasing strength, flexibility and balance:
- Flexibility
- Strength and muscle tone
- Posture and alignment – structure
- Mobility (joints and spine)
- Blood flow
- Lymph flow
- Heart health
- Hypertension
- Blood sugar
- Immune function
- Breathing
- Bowel function and metabolism
- Pain (especially chronic pain)
Psychological benefits of yoga comes from the integration of breathing and relaxation techniques and meditation.
“Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centres attention; and sharpens concentration,” says Dr. Nevins.
This plays out in the following areas:
- Stress
- Depression
- Brain function
- Relaxation and nervous energy
- Cognition
- Frustration
- Self esteem
- Self awareness and anger
Because there are so many different kinds of yoga practices, it is possible for anyone to start.
“Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” says Dr. Nevins. “The idea is to explore your limits, not strive for some pretzel-like perfection.”
Image of Dr Natalie Nevins from http://www.drnevins.net/