Yoga delivers documented benefits for both mind and body — lower stress and blood pressure, better flexibility and strength, improved sleep, and meaningful reductions in symptoms of depression and anxiety.
Yoga’s origins began 5000 to 10,000 years ago in Northern India. Its history is vast and as the years have rolled on, its attraction and growth have been huge in the West.
A brief introduction to Yoga
Yoga has ancient roots, which have a philosophy to connect the body, mind and spirit. There are different types of yoga which amongst them, aim to promote:
- Physical and mental readiness
- Meditation
- Positive thoughts and emotions
There are 4 ‘paths’ of Yoga, and depending on your focus, there is probably a type of Yoga for you:
Karma Yoga – This path looks to purify the heart. It is community-based, for those who are outgoing and want to take away any selfish tendencies
Bhakti Yoga – Those of an emotional nature may look to go down this path. A focus on the divine qualities, purify oneself and transform our egotistic self
Rāja Yoga – Yoga focusing on meditation. Focusing on calming the mind and follows a method-based practice. Many Yoga classes focus on this method across the world
Jñāna Yoga – This path focuses on both logic and reason, using our mind to focus on its own nature. Trying to remove forgetfulness and ignorance is at the heart of this path
Within these paths, there are variations of yoga which each individual can delve in to.
What are the benefits of yoga physically and mentally?
There are many types of yoga, but whichever type you choose, there are similar benefits to each type:
- Improved heart health
- Regularly practising Yoga can reduce stress and inflammation, as well as help reduce or lower blood pressure and reduce chances of heart disease
- It can help reduce arthritis symptoms, meaning tenderness and swollen joints will be less painful
- Managing stress
- The mindfulness aspect of yoga, as well as deep breathing and clearing your mind, has been found to reduce stress levels
- Performing Yoga consistently can improve your working memory and the executive function of the brain
Yoga is for everyone, no matter your age or fitness levels, it can certainly improve your health in a number of ways. It is an excellent way to:
- Prevent injury
- Promote and improve flexibility in joints and muscles
- Improve strength
- Relaxing the mind
- Release stress
For those who are older and at risk, or have, a cardiovascular disease, Yoga has positive effects for people in this category, including:
- Improved physical functioning
- Reducing stress and anxiety
- Improved quality of sleep
- It can help support efforts for dietary improvements
And from a psychological side, there have been many studies which have found numerous benefits to our mind, when performing Yoga.
For those that potentially have a diagnosis of depression and anxiety, or symptoms of these, Yoga can have excellent effects.
- Yoga has a positive effect on relieving symptoms of depression when taking part regularly
- Those who have comorbid symptoms (anxiety and depression together), can experience improved mood and outlook on daily tasks and jobs
Yoga also has a clear focus on meditation, which is an excellent way to help us mentally relax, clear the mind and focus on yourself:
- Yoga is an excellent way to decrease stress levels and reactivity. This in turn reduces blood pressure and cortisol levels
- Improved levels of self-compassion
- Improved regulation of mood and emotions
The psychological benefits to Yoga can also help those with other disorders:
- Those suffering with PTSD who take part in yoga could see a reduction in their symptoms, if Yoga becomes a regular activity
- People who overeat, especially if this is due to emotional distress, can find performing weekly Yoga reduces their appetite, improves their mental state and food becomes less of a ‘want’
Are there any risks to Yoga?
Like any physical activity, Yoga does carry risks. Although low risk, there are considerations to be made before starting Yoga:
- Any pre existing injuries should be discussed with a doctor
- The most likely injuries will be strains or sprains
- Consulting a Yoga specialist or joining a class, rather than doing it at home is advised, especially if a beginner
- Don’t try to do advance poses or moves if new to Yoga
Conclusion
In conclusion, Yoga certainly has physical and mental benefits. The mental benefits are certainly excellent with Yoga, taking time out to do weekly Yoga can really help everyone with their mental health, as well as physical.
Articles discussed in the article
Alexander, G.K. et al. (2012) ‘“More than I expected”: Perceived benefits of yoga practice among older adults at risk for cardiovascular disease’, Complementary therapies in medicine, 21(1), pp. 14–28 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3564012/
Gothe, N.P. et al. (2018) ‘Differences in Brain Structure and Function Among Yoga Practitioners and Controls’, Frontiers in integrative neuroscience, 12, pp. 26–26
https://pubmed.ncbi.nlm.nih.gov/29988397/
Pascoe, M.C. et al. (2021) ‘Psychobiological Mechanisms Underlying the Mental Health Benefits of Yoga-Based Interventions: a Narrative Review’, Mindfulness, 12(12), pp. 2877–2889