No matter which part of the world you are on or wherever you might go, people can’t seem to praise enough about yoga and how it has completely changed their lives for the better. Yoga is a time-tested practice as it goes back as far as a few millenniums with a number of health benefits because of which it is being widely accepted by people today in healthcare.
Whenever you hear the word ‘Yoga’, it is highly unlikely that anything other than people bending and twisting in weird and difficult poses may come to the mind. However, yoga is much more than just performing asanas or poses, it is a union of the mind and the body. Even though sometimes people associate yoga with only spiritual health, people are realising that practicing yoga is a holistic approach to health promoting physical and mental well-being.
Due to its worldwide acceptance, the United Nations took the initiative to name 21st June as International Yoga Day in order to raise awareness about healthcare benefits of yoga. Every year since 2015, the world has been celebrating the Yoga day.
(Source: The Art of Living, Learn more about the history of Yoga here)
Healthcare Benefits of Yoga that are Supported by Science
Even though scientific research about the benefits of yoga is still in its initial stage, there is much evidence that supports what the practitioners have known for millenniums that yoga is an incredible form of physical activity which benefits overall well-being. Yoga being incorporated into healthcare plan may possibly benefit patients who are either suffering from an illness, recovering from a surgery or living with chronic conditions, and yoga can potentially fasten healing.
No matter what age group you belong to, yoga offers physical and mental benefits for all. Now let’s look at some of the many benefits of yoga:
- Yoga Improves Flexibility and Strength
The first and most obvious benefit of yoga has to be improved flexibility. Regular practice gradually loosens the muscles and connective tissues that surrounds the bones and joints. This is the reason behind reduced aches and pains. It also helps in building muscle mass and/or maintaining muscle strength.
- Yoga Improves Bone Health
Performing different asanas takes your joints through a full range of motion which squeezes and soaks the areas of cartilage which are not used often. It brings fresh nutrients, blood and oxygen to the area, preventing arthritis, osteoporosis and other chronic pain.
- Yoga Helps in Increasing Blood Flow and Haemoglobin Levels
Yoga helps in proper circulation of blood and increases levels of haemoglobin and red blood cells which lets more oxygen to enter the blood cells, helping them enhance their function. It also helps in thinning of the blood which decreases the risk of a heart attack and stroke, by preventing the formation of blood clots.
(Source: International Journal of Yoga)
- Yoga Helps in Relieving Stress
A little yoga whether it is in the morning, before bedtime or during a lunch break can help reduce stress levels. It targets stress by lifting mood, and allowing us to focus on the present moment and encourages us to take a break. Consistent yoga practice and meditation helps you manage and relieve stress, whether chronic or acute. Managing stress also reduces the inflammation in the body.
- Yoga Helps in Dealing with Headaches
Stress sometimes trigger tension headaches and migraine, and by practising yoga people experience fewer and less intense headaches which reduces their dependency on the pain killers.
- Yoga Improves Mental Health
Yoga improves mental health by relieving symptoms of depression and anxiety, reducing the effects of PTSD and similar mental conditions, boosting concentration, focus and memory, and keeps your brain young.
- Yoga Reduces Anxiety
Studies have suggested that there are several yoga asanas which may be effective and used as an alternative treatment for anxiety disorders. Body scan/ guided meditation, also known as yoga nidra is believed to conclusively reduce the symptoms of anxiety.
- Yoga Improves Cardiovascular Functioning
Cardiovascular fitness is considered to be one of the most important aspect of health. Surya namaskaras (sun salutations) is one of the best yoga practices that helps in achieving a good cardio workout. During a yoga session, the supply of the oxygen in the body increases and helps in blood circulation which results in improved cardiovascular functioning.
- Yoga Improves Sleep
Consistency in practising yoga decreases the amount of time taken to fall asleep, increases total number of hours slept and gives a feeling of being rested in the morning. In addition to this, yoga also had a positive influence on the sleep patterns of people with lymphoma.
- Yoga Helps with Burnout
Yoga promotes relaxation and creates a sense of restoration which can reduce the symptoms of a burnout and with consistent yoga practise it can possibly prevent it. Yin yoga is considered to be more suitable form of yoga for reducing the effects of a burnout.
- Yoga Promotes Better Posture
We seem to spend more time sitting or hunched over our devices that it ends up affecting our body’s posture. Yoga focuses on the mobility and flexibility which contributes to better alignment by releasing muscles that are stiff, such as the hamstrings, and improving the mobility of the spine.
Apart from the benefits mentioned above, yoga also helps with the following conditions:
- Asthma
- Long lasting back pain
- Diabetes
- Addiction
- Parkinson disease
- Epilepsy
- High blood pressure
- Hormonal problems
- Irritable bowel syndrome
- Lung diseases
Yoga for Cancer Patients
Yoga can neither cure cancer nor prevent it, it surely helps in increasing physical, emotional and spiritual wellness which provides cancer patients with some kind of peace they desire after going through several medical procedures and healthcare treatments. Along with yoga, meditation and breath work can help lower their stress levels. It also helps in reducing the frequency of the post chemotherapy-induced nausea and anticipatory vomiting.
(Source: International Journal of Yoga)
Yoga and PCOS
Polycystic Ovary Syndrome (PCOS) is a health condition which affects 1 in every 10 women belonging to childbearing age. This causes the ovaries to produce an excess amount of testosterone (male hormone) which results in irregular menstrual cycles, weight gain, and problems associated with fertility and ovulation.
Although there is no cure for PCOS till date, regular practice of yoga can definitely help in relieving some of its symptoms. It decreases testosterone levels and helps in alleviating symptoms of anxiety and depression in women suffering from PCOS.
What sets yoga apart from other forms of physical activities is the mindful component of yoga that helps in promoting relaxation and balances the mood swings.
Yoga asanas that are more suitable for managing the symptoms of PCOS:
- Garland Pose (Malasana)
- Bridge Pose (Setu Bandhasana)
- Bow Pose (Dhanurasana)
- Cat-Cow Pose (Chakravakasna)
- Head-to-Knee Pose (Janusirsana)
- Butterfly or Bound Angle Pose (Supta Baddhakonasana)
- Bonus Breathing Technique (Kapalbhati Pranayama)
(Source: Healthline, Read more about it here)
Yoga Can Heal Emotional Scars Caused By Covid
The Covid-19 pandemic has been hard for all of us and it turned everyone’s life upside down and triggered a lot of people emotionally. During the pandemic, millions of people embraced yoga as a means to stay healthy and overcome depression and anxiety. Many studies by Harvard suggest that yoga can help people with the coronavirus anxiety.
The loneliness and isolation brought about by the lockdown disrupted people’s mental health and practising yoga offered a lifeline to better physical and mental well-being. Meditation and breath work is a mindful activity which helps in managing stress and increases self-awareness.
Did you know do Doctors are now recommending yoga for patient healthcare and healing?
The impact of Covid-19 has made us realise how lifestyle habits play an important role in human health. The long-term impact of this pandemic has left many with chronic conditions and medical professionals from all over the world are now implementing yoga in healthcare systems.
Many doctors, rather than prescribing medicines have turned to alternative approaches and yoga tops them all because of the numerous healthcare benefits it provides. When people are diagnosed with severe health conditions, the doctors prescribe them yoga to minimise their fears and to feel empowered.
For the people who are just beginning their Yoga journey, to reduce your chances of getting hurt, you must follow the advice given below:
- Practice under the guidance of a qualified yoga instructor
- Start slow, avoid intense yoga sessions
- Hot yoga may have special risks related to overheating and dehydration, so be aware
- People with health conditions, older adults and pregnant women should always consult with their healthcare providers and yoga instructor before practising yoga. They may suggest to either modify or avoid certain yoga asanas and practices.
Health conditions that may require modifications in yoga – pre-existing injuries such as knee, back or hip injuries, severe high blood pressure, balance issues, lumbar spine disease, and glaucoma.
There is never a better time than now to begin your yoga journey!
