Multiple studies have confirmed the many mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength. And flexibility and reduce symptoms of stress, depression, and anxiety.
Finding the time to practice yoga just a few times per week will be enough to make a noticeable difference when it comes to your health.
Could Reduce Chronic Pain
Chronic pain is a persistent problem that affects millions of people. And has a range of possible causes, from injuries to arthritis. There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.
In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks. At the end of the study, yoga was found to be more effective in reducing pain. And improving grip strength than wrist splinting.
Another study showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees. Although more research is needed, incorporating yoga into your daily routine. May be beneficial for those who suffer from chronic pain.
Yoga may help reduce chronic pain in conditions like carpal tunnel syndrome and osteoarthritis.
Could Promote Sleep Quality
Poor sleep quality has been associated with obesity, high blood pressure, and depression, among other disorders. Studies show that incorporating yoga into your routine could help promote better sleep. In a study, 69 elderly patients were assigned to either practice yoga. Take an herbal preparation or be part of the control group.
The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups. Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality, and duration and reduced the need for sleep medications.
Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin. A hormone that regulates sleep and wakefulness. Yoga also has a significant effect on anxiety, depression, chronic pain, and stress — all common contributors to sleep problems.
Yoga may help enhance sleep quality because of its effects on melatonin. And its impact on several common contributors to sleep problems.
Improves Flexibility and Balance
Many people add yoga to their fitness routine to improve flexibility and balance. There is considerable research that backs this benefit, demonstrating that. It can optimize performance through the use of specific poses that target flexibility and balance.
A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group.
Another study assigned 66 elderly participants to either practice yoga or calisthenics, a type of bodyweight exercise. After one year, the total flexibility of the yoga group increased by nearly four times that of the calisthenics group.
A study also found that practicing yoga could help improve balance and mobility in older adults. Practicing just 15–30 minutes of yoga each day could make a big difference. For those looking to enhance performance by increasing flexibility and balance.
Research shows that practicing yoga can help improve balance and increase flexibility.
Could Help Improve Breathing
Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques. Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.
In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity.
Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems, and asthma.
Another study found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma. Improving breathing can help build endurance, optimize performance and keep your lungs and heart healthy.
Yoga incorporates many breathing exercises, which could help improve breathing and lung function.
May Relieve Migraines
Migraines are severe recurring headaches that affect an estimated 1 out of 7 Americans each year. Traditionally, migraines are treated with medications to relieve and manage symptoms. However, increasing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.
A study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group.
Another study treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone.
Researchers suggest that doing yoga may help stimulate the vagus nerve. Which has been shown to be effective in relieving migraines.
Studies show that yoga may stimulate the vagus nerve. And reduce migraine intensity and frequency alone or in combination with conventional care.
Promotes Healthy Eating Habits
Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment while eating. It’s about paying attention to the taste, smell, and texture of your food. And noticing any thoughts, feelings or sensations you experience while eating.
This practice has been shown to promote healthy eating habits that help control blood sugar. Increase weight loss and treat disordered eating behaviors.
Because yoga places a similar emphasis on mindfulness. Some studies show that it could be used to encourage healthy eating behaviors. One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients. Finding that yoga helped reduce both eating disorder symptoms and preoccupation with food.
Another small study looked at how yoga affected symptoms of binge eating disorder. A disorder characterized by compulsive overeating and a feeling of loss of control. Yoga was found to cause a decrease in episodes of binge eating. An increase in physical activity and a small decrease in weight.
For those with and without disordered eating behaviors, practicing mindfulness through yoga. Can aid in the development of healthy eating habits.
Yoga encourages mindfulness, which may be used to help promote mindful eating and healthy eating habits.
Can Increase Strength
To improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits. There are specific poses in yoga that are designed to increase strength and build muscle.
In one study, 79 adults performed 24 cycles of sun salutations — a series of foundational poses. Often used as a warm-up — six days a week for 24 weeks. They experienced a significant increase in upper body strength, endurance, and weight loss. Women had a decrease in body fat percentage, as well.
A study had similar findings, showing that 12 weeks of practice. Led to improvements in endurance, strength, and flexibility in 173 participants. Based on these findings, practicing yoga can be an effective way to boost strength and endurance. Especially when used in combination with a regular exercise routine.
Some studies show that yoga can cause an increase in strength, endurance, and flexibility.