Yoga Helps You Beat The Blues
Movement is one of the best ways to bring about a good mood, and yoga is an especially effective medicine when it comes to battling the blues. Yoga taps into the nervous system, helping to release hormones that improve the mood. Focusing on something positive each time we practice yoga is also an effective way to imprint that positivity into the mind, so the more you practice, the more youre likely to notice yourself smiling
- Try: Yoga for a great mood Yin style with Esther a great yoga class to get the energies flowing when you feel a bit stuck!
Yoga Soothes Your Skin
The skin is one of the first places in the body to display signs of stress and nutrient deficiency. By practicing a combination of some of the more calming aspects of yoga, such as Pranayama and meditation, as well as an active yoga practice, the body and all its systems receive better circulation, and the reduced stress levels can even help reduce conditions like acne and eczema.
- Clear and cleanse with Afkes class, Breathe and free the mind.
Increases Your Heart Rate
When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it vigorously or take flow or Ashtanga classes, it can boost your heart rate into the aerobic range. But even yoga exercises that dont get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exerciseall reflections of improved aerobic conditioning. One study found that subjects who were taught only pranayama could do more exercise with less oxygen.
See also:How Yoga Can Help Ease Depression
Also Check: Diy Yoga Mat Carrier
Yoga Boosts Brain Power
Moving in a way that is different to our daily patterns helps the brain work harder and can help keep the brain healthy. Twisting asanas, and anything which involves crossing limbs over the body are fantastic for balancing the brain hemispheres. To bring things into balance daily, practice Nadi Shodhana, the channel cleansing breath, which helps to balance the brain and calm the mind.
- Clear the mind fog with this Quick fix brain balance class.
Do Yoga Every Day And Watch Your Balance Improve
Yoga is all about holding and moving between different postures, which vary depending on the type of yoga that you practice. According to Johns Hopkins Medicine, both the slow movements and deep-breathing exercises in yoga boost blood flow and warm up your muscles. Not only can that make you stronger over time, but it can also improve your balance.
In fact, one review of research published in the JournalofAlternativeandComplementaryMedicine pinpoints 11 studies that found a positive correlation between the practice of yoga and improved balance. Of course, how often and for how long you practice yoga will determine just how big of an effect it will have on you. You may not be able to walk a tight rope or, you know, hold a one-legged pose over night . The longer you keep at it, the better your balance will become . You know what they say, after all: Practice makes perfect
Don’t Miss: How Many Times A Week Should You Do Yoga
Yoga Helps You To Be More Mindful
Mindfulness is a buzz word at the moment and with all the apps, downloads, classes and CDs has become a billion dollar business. Mindfulness, however, doesnt have to mean meditating for long periods of time, and it doesnt have to be something profound thats difficult to keep up. Being mindful just means paying a little more attention to each action you do, allowing you to be more present, aware and alive in each moment. Better to be mindful than mind-full
You Could Reduce Chronic Pain
Chronic, always-present pain isn’t something to mess around with. It can be seriously debilitating to your quality of life, and research shows it may even lead to depression. But multiple studies have found yoga to be an extremely effective treatment, especially for those suffering from chronic lower back pain, one of the most common forms, reports the National Center for Complementary and Integrative Health .
One such study, published in the Annals of Internal Medicine, found that those who had chronic lower-back pain self-reported better function and less pain after three months of weekly classes. They were also significantly more likely to quit pain relievers after a year. And with today’s opioid epidemic, that’s a great reason to give it a try.
Read Also: How To Reduce Belly After C Section
Yoga And Better Sleep
Practicing yoga can help improve the quality of your sleep. You may find that youre able to fall asleep more easily and sleep more deeply when you have a consistent yoga practice. Ideally, you should sleep between six and nine hours each night.
Quality sleep is often associated with weight loss. A 2018 study found that people who had restricted sleep five times per week lost less fat than the group that followed their normal sleeping patterns. Both groups were limiting the number of calories they consumed, suggesting that sleep loss has an adverse effect on body composition, including fat loss.
Yoga nidra is a form of guided relaxation that you do lying down. The practice may help you to sleep more deeply and increase mindfulness. You can also set intentions during yoga nidra, which may help you to develop weight loss goals.
A small 2018 study found that healthcare workers who did yoga nidra for eight weeks increased their levels of mindfulness. This mindfulness included acting with awareness and not judging inner experiences.
Their levels of sleepiness werent significantly different at the follow-up. However, this score improved the longer people did the practice. Larger, more in-depth studies are needed to expand on these findings.
Looking To Increase Your Flexibility Do Yoga Every Day
Have you considered starting a yoga practice, but didn’t follow through with it because you didn’t think you’d be flexible enough? It turns out that’s not a very good reason to eschew the moving meditation, says certified yoga teacher Ingrid Yang. “The biggest misconception is that one must be ‘naturally’ flexible to practice yoga,” she revealed in an interview withShape.
Actually, if you feel like you’re inflexible, or that you wouldn’t be able to do some of the poses, doing yoga every day could definitely be for you! “Not only will yoga build strong muscles, but it will aid in your everyday activities as mundane as bending over and picking something up off of the ground or walking up flights of stairs,” certified yoga teacher and nutritionist Katie Boyd explained.
The longer you practice yoga, the more flexible you can become, too, as noted by VeryWell Fit, which brings with it an added bonus. “The more flexible you are, the less injuries you will sustain over your lifetime,” Boyd added.
Recommended Reading: Does Yoga Help Stress
Does Yoga Count Towards My 150 Minutes Of Activity
Most forms of yoga are not strenuous enough to count towards your 150 minutes of moderate activity, as set out by government guidelines on exercise.
However, yoga does count as a strengthening exercise, and at least 2 sessions a week will help you meet the guidelines on muscle-strengthening activities.
Make Yoga Part Of Your Morning For 21 Days In A Row And Feel The Difference It Makes To Your Day Here Are 21 Reasons Why
Our goals and good intentions like New Year resolutions are often based around becoming happier and healthier, more fulfilled and free of habits. When we let go of one habit though, theres often a gaping hole left in its place, which is why things like quitting smoking, alcohol, sugar, chocolate, meat or anything else youve decided to move away from is so difficult theres nothing to take its place.
Theres often a reason we develop habits in the first place they serve a purpose. Our habits can help relieve stress or provide some sort of entertainment, they sometimes make us feel good or subconsciously provide a sense of security. So habits arent unnecessary, theyre just not always helping us to be our very best selves.
Also Check: Does Hot Yoga Burn A Lot Of Calories
Reduces The Risk Of Dementia
Over the next 30 years, the number of people with dementia is expected to triple, according to the World Health Organization. In a recent report released earlier this year, one of the most specific interventions for reducing the risk of cognitive decline and dementia is, you guessed it, regular exercise. Although most experts say we need more supportive research, staying active has proven to boost mental function and energy, while daily physical activity improves cognitive function among healthy elderly people, reducing the possibility of cognitive impairment. Several studies have demonstrated the protective effect of physical activity on brain health, particularly by reducing the risk of neurodegenerative diseases, says Eryn Jewitt, a professor at the School of Health Studies at Mohawk College in Hamilton, ON. There is a strong positive relationship between exercise and cognitive health effects. A healthy body is a healthy mind.
You Could Boost Your Mental Health
All exercise is linked to lowering symptoms of depression, and yoga is no exception: A review of studies published in Frontiers in Psychiatrysuggested that those with depression, schizophrenia, sleep problems, and other mental health conditions could all benefit from practicing yoga. Plus, Perz says that many people live for the mental benefits they experience. “When asked why we practice, both teachers and students alike tend to mention things like yoga being grounding, yoga a tool to help them be ‘in their body,’ and yoga the magic mood lifter,” she says.
Yoga can also have an immediate mood-boosting effect. “There are so many postures in yoga that help with depression and mood,” Robin Berzin, M.D., functional medicine physician and founder of Parsley Health, told mbg. Some of her favorites for this purpose: camel pose, pigeon pose, and legs up the wall, which help you quite literally open your heart and find new perspective.
“Even when the fog of depression seems impossibly thick,” says Berzin, “connecting with the body is an awesome way to find presence, and presence is like a headlight that lets you see a way forward and out.”
Also Check: How To Carry Yoga Mat Without Strap
If You Do Yoga Every Day You May Lose Weight
Have you been frustrated lately at the number you see when you step on the scale? Are you looking for a way to slim down so you can fit into your favorite dress again? As it turns out, yoga can aid you in your weight loss journey, according to Healthline. Certified yoga teacher Brett Larkin explained to The List, “You’re moving. You’re burning calories,” adding, “Even in the less active forms of yoga in which you’re not working up a sweat, you’re stimulating your parasympathetic nervous system and working to reduce levels of cortisol in the blood stream.” And both of those can help you shed unwanted pounds and inches.
Those aren’t the only mechanisms at work that can help you lose weight, says Larkin, as you can chill out more if you do yoga every day. “Stress plays a huge factor in weight gain, and yoga helps you de-stress,” she added. That’s just one more reason to hit the mat!
How To Start Doing Yoga Every Day
The best way to start anything new is to commit to a 30 day challenge. Find at least 3 routines you want to work on and alternate between each routine everyday.
Here are a few to get you started:
You can find more routines in our Free Resource Library.
Somedays you may not have time to finish the entire routine and thats okay. The key thing you must do everyday is start. Start your routine and attempt to spend at least 5 to 10 minutes practicing the poses.
Keep track of this challenge with a calendar designed specifically for what you want to accomplish. Keep the calendar in a spot that will cause you to view it everyday.
Your goal is to commit to checking off each day every time you spend at east 5 to 10 minutes, or what every amount of time you want to commit to, for 30 days straight.
If you are completely new to yoga or working out in general, I would highly recommend starting off at a lower amount of time. I want you to be able to be excited and ready the next day to do another workout!
Pushing yourself to exhaustion in the beginning is going to quickly deplete your motivation. I want you to slowly build up so that you continue on this health journey for years to come.
You May Like: Yoga To Burn Calories
Yoga Improves Strength Balance And Flexibility
Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.Try it: Tree PoseBalance on one foot, while holding the other foot to your calf or above the knee at a right angle. Try to focus on one spot in front of you, while you balance for one minute.
Yoga Helps You To Focus
Because your mind will be quieter and clutter-free its easier to direct the energy to where you want it to go. In yoga they say you develop one-pointedness concentration through practice. You train the mind to become aware and present. Research has shown that after a yoga class you are generally better able to focus your mental resources, process information more accurately and also learn, hold and update pieces of information more effectively.
- Try this Mantra for patience, wisdom and focus.
Recommended Reading: Calories Burned In One Hour Of Hot Yoga
Can Yoga Help Prevent Falls
Yes. Balance and muscle-strengthening exercise at least twice a week are recommended to reduce the risk of falls, especially in older age.
However, falls may sometimes be caused by a health condition, in which case it’s a good idea to see a GP or visit a falls clinic at a local hospital.
Helps You Serve Others
Karma yoga is integral to yogic philosophy. And while you may not be inclined to serve others, your health might improve if you do. A study at the University of Michigan found that older people who volunteered a little less than an hour per week were three times as likely to be alive seven years later. Serving others can give meaning to your life, and your problems may not seem so daunting when you see what other people are dealing with.
Recommended Reading: Why Am You So Tired After Bikram Yoga
Gives You Peace Of Mind
Yoga quells the fluctuations of the mind, according to Patanjalis Yoga Sutras. In other words, it slows down the mental loops of frustration, regret, anger, fear, and desire that can cause stress. And since stress is implicated in so many health problemsfrom migraines and insomnia to lupus, MS, eczema, high blood pressure, and heart attacksif you learn to quiet your mind, youll be likely to live longer and healthier.
The Road To Happiness
First things first: We know from exercise that the more you do, generally the more benefits you get, says William J. Broad, a science journalist and the author of The Science of Yoga.
Yoga is no different. Practicing once a week is good. Practicing three to four times per week would be better, he said.
But just as with yoga pants, one size doesnt fit all. Loren Fishman, MD, a back pain specialist who studied yoga and uses it in his rehabilitative practice, believes that even 1 minute spent in practice can be enough to reset someones outlook:
One minute in meditation can have a frustrated, angry, terrible-feeling person feeling resourceful, kind, and fun, he says.
While this way of thinking probably wont lead to Cirque du Soleil-level moves, that doesnt mean you wont see or feel results.
Practicing yoga once a week gives you a time every week to focus on your breathing, which, in turn, allows you to be present, says yoga instructor Heidi Kristoffer. Being in the present moment gives you a total time-out from the rest of the world and resets your system.
A 1-hour yoga class wont tout the same calorie-blasting effects as an hour of cardio. But it will increase your blood flow, get your oxygen moving, and, get any stuck parts of your body unstuck, Kristoffer says.
Don’t Miss: Does Yoga Help To Lose Weight
Meditate For Mental Clarity
A morning yoga practice doesnt have to be all about the postures meditating is a yoga practice with unlimited benefits, and starting your day with even a few minutes can have profound effects in a short time. Becoming aware of our thoughts and observing them rather than getting caught up in them at the beginning of the day makes us more able to decide whether those thoughts are necessary or not, and from there were able to tap into this throughout the rest of the day more easily. The habit of watching thoughts instead of getting caught up in them is one of the most beneficial habits we can get into, and itll determine our actions instantly: a calm and grounded person makes different daily decisions to a stressed and anxious person!