Yoga is an age-old discipline that focuses on postures, breathing exercises and meditation. Yoga originated as a religious discipline in India but is widely practiced in the western world as a simple means of enhancing health, reducing stress and enhancing flexibility. According to the current population, about 36 million people in the United States used to perform yoga in 2016. Of course there is – yoga is a practice that has many positive effects on the human body and mind.
Improved Flexibility and Balance
Yoga itself contains many poses that engage in constantly pulling and elongating the muscles and joints. These poses include simple twists and folding to complex balancing on the feet. We become less elastic in the muscular and fibrous tissues that supply the joint apparatus with hardness and elasticity. Inability to bend and move around can make it difficult to have a proper balance and this may lead to falls. Yoga of course works on the flexibility but it does so in a very gradual manner and also works on the small stabilizer muscles that surround our joints. This can be translated to improved body position and stability in our day to day activities. They also believe that exercising can help seniors to remain fit and maintain their mobility and it can be attained through practice.
Gain more strength in the core and muscles
Yoga exercises involve muscle contractions and their endurance and therefore are physical in nature. A lot of yoga asana involve the muscles of the abdomen and back as these are used to counteract gravity. The Chaturangas and the Planks together with Adho Mukha Svanasas also focus on the core. These isometric holds help to improve muscular endurance. Other poses also work the arms, shoulders and legs as you move in and out of the other poses. Core and muscular strength strengthen over time and contribute to better stability, posture, prevention of injuries and better function.
Healthy Stress Relief
This puts the human body in a vulnerable position as stress weakens the immune system, triggers inflammation, raises blood pressure, affects sleep and hinders concentration. The introspective nature of yoga and the deep breathing practice used to execute the physical movements elicits the relaxation response in the body. This engages the parasympathetic nervous system to reduce heartbeat, blood pressure, and stress hormones in circulation. Yoga also assists in the reduction of tension in muscles, a factor that is associated with long-term stress. In the long run, the practice of yoga helps to regulate the nervous system and calm the spirit, which brings about emotional stability through awareness. It may enhance the feelings of well-being, optimism and the capacity to cope with stressors.
Cardiovascular Conditioning
However, even the styles of yoga that are not cardiovascular in nature have their benefits for the cardiovascular system. Power Yoga and Vinyasa classes involve a series of postures that are executed with considerable energy. Moving quickly through Sun Salutations or doing complex balances or arm balances with quick changes will increase the heart rate. The level of muscle contraction that these dynamic styles demand is similar to interval training. As a low impact exercise, yoga provides an option for the elderly or those who have injuries but still want to take classes that are active. Even for the newcomers, it is beneficial to hold the more complex poses for longer periods so as to strengthen the cardiovascular system.
Better Sleep Quality
Insomnia – the inability to sleep or stay asleep – affects more than one-third of adults in America. Yoga can enhance sleep quality through increasing sleep efficiency as the deep relaxation may be achieved through practicing yoga. Practicing in the evening also regularizes the process of disengagement of sympathetic nervous system making it easier to sleep at night. Yoga also helps in eradicating racing thoughts and muscle tension which are known to interfere with sleep. Practicing yoga to be present in the moment helps to avoid thinking about things that prevent you from falling asleep. Rest is crucial for building up the tissues, reinforcing memory and maintaining the immune system. One of the methods that can help treat insomnia without medication is practicing yoga.
Healing Injuries
In this way, yoga is safe for athletes with injuries or chronic diseases such as arthritis to rehabilitate strength and flexibility. A good teacher can modify the asanas to avoid causing discomfort to the body while practicing yoga. Blocks, straps and blankets which are additional props enable further adjustments so students work at their own level. Some people get relief and comfort from these props that can offer full support for restorative activities. With guidance, yoga enables gradual restoration of function in delicate structures such as the lumbar spine, wrist or neck. Recovery through yoga can be more effective for individuals that do not want to go all out as soon as possible.
Boosting Immunity
Some research shows that practicing yoga may help enhance immune system at the cellular level. Contact with pathogens normally triggers the production of cytokines which are inflammatory proteins in the body. Even though it is essential for combating infection, inflammation is also a significant trigger of these chronic conditions and the aging process. Yoga has been associated with lower levels of inflammatory markers such as interleukin-6. Additionally, chronic practicing of yoga is found to activate the gene expression of other anti-inflammatory agents. These immunological changes also correlate with fewer SELF-perceived stress responses. Despite endorsing the scientific system of healing, yoga presents natural ways of taking care of the body in a bid to avoid falling sick.
Considering the effects of yoga on physical and mental health, it can be seen that it is an affordable and effective way to achieve the state of wellness. It is useful at any age as a prevention and a treatment method for many ailments. Having a strong and experienced teacher to guide one through the routines, which can be adapted to one’s ability and then gradually progressed, one can begin practicing yoga. With determination and consistency, people get better fitness, flexibility, balance, strength, sleep, and energy levels. The improved physical awareness as well as the interventions for self-regulation acquired within the context of yoga practice can be applied outside the yoga session. It only takes once or twice a week or even only a few times a month to build up stress resistance and healthy aging. Welcome to the journey!
