13 Health Benefits of yoga, yoga for anxity, stress, depression

13 Health Benefits of yoga, yoga for anxity, stress, depression

13 Health Benefits of yoga, yoga for anxity, stress, depression – yoga is a spiritual discipline based on an extremely subtle science, Which focuses on bringing harmony between mind and body.

When you do yoga, your body can connect with your mind and your breath. It healps to get Health Benefits from Yoga.

It is not any kind of exercise, although it definitely has physical posters, but it is necessary to do manly breathing exercises and meditation.

In this article we will see 13 Health Benefits of Yoga

13 Health Benefits of Yoga :

In today’s age, people use yoga only for exercise or just to relieve stress, but yoga is beneficial in many things such as,

  • Can decrease stress
  • Relieves anxiety
  • May reduce inflammation
  • Could improve heart health
  • Improve quality of life
  • May fight depress
  • Could reduce chronic pain
  • Could promote sleep quality
  • Improves Flexibility and Balance
  • Could Help Improve Breathing
  • May Relieve Migraines
  • Promotes Healthy Eating Habits
  • Can Increase Strength

 

1. Benefits of Yoga for decrease stress :

Relives stress

Yoga is known for its ability to ease stress and promote relexation.

In fact multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone.

One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.

After a three month yoga program, the women had significantly lower levels of cortisol.

They also lower levels of stress, anxiety, fatigue and depression.

2. Yoga Benefits to Relieves anxiety :

yoga For Anxiety

 

Many people begin practicing yoga as a way to cope with feelings of anxiety.

Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.

In one study 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.

At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group.

Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.

After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all.

It is not entirely clear exactly how yoga is able to reduce symptoms of anxiety.

However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.

3. Health Benefits of Yoga May reduce inflammation :

Reduce inflammation

In addition to improving mental health, some studies suggest that practicing yoga may reduce inflammation as well.

Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases.such as heart disease, diabetes and cancer.

A 2015 study divided 218 participants into two groups, those who practiced yoga regularly and those who didn’t both groups then performed moderate and tough exercises to induce stress.

At the end of the study the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t.

4. Benefits of Yoga For Heart-Health :Improve heart health

From plumping blood througout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.

Study show that yoga may help to improve heart health and reduce several risk factors for heart diseases.

One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t.

High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke.

Lowering your blood pressure can help reduce the risk of these problems.

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5. Health Benefits of Yoga for Improve Quality of Life :

benefits of yoga to improve quality of life

Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.

In one study 135 seniors were assigned to either six months of yoga, walking or a control group.

Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups.

Other study have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.

One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life.

6. Health Benefits of Yoga for Fight Depression :

benefits of yoga for depression

 

Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression.

This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin. The neurotransmitter often associated with depression.

In one study, participants in an alcohol dependence program practiced Sudarshan Kriya a specific type of yoga that focuses on rhythmic breathing,

After two weeks, participants had fewer symptoms of depression and lower levels of cortisol.

They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol.

Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression.

Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.

7. HealthBenefits Yoga for Reduce Chronic Pain :

benefits of yoga for 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 wrist splint or did yoga for 8 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 in 2005, 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.

8. Health Benefits of Yoga Could Promote Sleep Quality :

benefits of yoga to 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 2005 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 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 decrease sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications.

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9. Health Benefits of Yoga For Improves Flexibility and Balance:

benefits of yoga for flexibility and balance

Many people add yoga to their fitness routine to improve flexibility and balance.

There is considerable research that proves this benefit and demonstrating that it can optimise performance through the use of specific poses

A recent study looked at the impact of ten weeks of yoga on 26 male collage athletes.

Doing yoga significantly increased several measures of flexibility and balance, compare to the control group.

Another study assigned 66 elderly participants to either practice yoga or callisthenic, a type of body weight exercises.

After one year total flexibility of the yoga group increased by nearly four times that of the callisthenics group.

A 2013 study also found that practicing yoga could help to 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.

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10. Health Benefits of Yoga Could Help Improve Breathing :

benefits of yoga for 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 forced out from the lungs.

It is especially important for those with lung disease, heart problems and asthma.

Another study in 2009 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.

11. Health Benefits of Yoga May Relieve Migraines :

benefits of yoga for relieve migraine

Migraines are severe recurring headaches that affect an estimated 1 out of 7 Americans each year.

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Traditionally, migraines are treated with medications to relive and manage symptoms.

However, increasing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.

A 2007 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.

12. Benefits of Yoga for Promotes Healthy Eating Habits :

benefits of yoga for promotes healthy-eating-habits

Mindful eating is also known as intuitive eating. It is a concept that encourages being present in the movement 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.

Yoga places a similar emphasis on mindfulness. So you can controls blood sugar, increase weight loss and treat disordered eating behaviours.

One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients.

Study finding that yoga helped reduce both eating disorder symptoms and preoccupation with food.

Another small study looked at how yoga affected symptoms of eating disorder, a disorder characterized by compulsive overeating and a feeling of loss of control.

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For those with and without disordered eating behaviours, practicing mindfulness through yoga can aid the development of healthy eating habits.

13. Health Benefits of Yoga for Increase Strength :

benefits of yoga for improve strength

In addition to improving flexibility, yoga is a great addition to an exercises routine for its strength-building benefits.

There are specific poses in yoga that are designed to increase strength build muscle.

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 2015 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.

Multiple studies have confirmed that many mental and physical benefits of yoga.

Incorporating Yoga 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 for just a few times per week may be enough to make a noticeable difference when it comes to your health.

How to Prevent Injury :

There are some diseases in which you have to pay attention while doing yoga such as,

Glaucoma (if you have more presser inside your eyes)

Sciatica (pain goes out of your lower back)

If any hurt

If you are pregnent.

Tell your installer so that they bring a little change in your poses and you will not get hurt.

Start yoga slowly, start with basic and do not push yourself too much. Do not think that doing more will benefit more, but do it well only then there will be benefits.

Conclusion :

Three things are important in yoga, breathing(yoga), poses and meditation.

while you doing yoga just focus on these three things, so you get more benefits from yoga.

It enhances our understanding of life. Yoga changes an individual’s perspective about life. Yoga is the medicine for nearly every problem.

As you practice yoga, it does not only help you to improve your physical body but also helps in maintaining your inner peace and relaxing your mind. so yoga is benefits for our whole body.

 

 

 

 

 

 

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