1. Flexible approach
One of the obvious advantages of yoga is the development of flexibility. Gradually, your body will become more obedient, and in addition, you are likely to lose various painful symptoms. Hard femur muscles can cause excessive stress on the knee joint due to the incorrect ratio of hip and shin bones. ” The delay” of the hamstrings leads to the fact that the natural deflection in the lumbar spine becomes flat, which causes back pain. And the lack of elasticity in muscles and connective tissues guarantees poor posture.
2. The strength
Yoga contributes to the harmonious development of muscles, in which they become not only strong, but also elastic. If you just “pump” them, the strength will increase at the expense of elasticity.
3. The essence of the joint
Yoga classes are the best warm-up for joints. Articular cartilage, like a sponge, absorbs all the nutrients it needs only in the process of movement, when the “old” joint fluid is “squeezed out” from it and a “new” comes in return. If the cartilage remains unloaded for a long time, it wears out over time and exposes the adjacent bone. During yoga practice, those cartilage zones that usually remain unused are included, which helps to prevent degenerative arthritis and improve well-being when the disease has already developed.
4. Diet for vertebrae
Intervertebral discs, which act as shock absorbers and protect vertebrae from mechanical damage, often experience a “sense of hunger”. Similar to joints, they receive nutrients only when they are in motion. With a balanced practice of asanas with a large number of deflections, tilts and twists, the discs are not left without work. And this, in turn, helps to avoid very painful intervertebral hernias.
5. Direct answer
Yoga classes improve posture, and the bonus here is not only in a more attractive appearance, but also in better well-being. Poor posture leads to multiple problems with the muscles and joints of the back, neck and other parts of the body. When you slouch, the body compensates for the load by flattening natural curves in the cervical and lumbar spine, which is a prerequisite for the development of degenerative processes and pain in it.
6. The Call of Blood
Yoga makes blood circulate faster. Blood circulation (especially in the feet and hands) can be improved through yogic relaxation exercises. In addition, classes contribute to the enrichment of cells with oxygen and, consequently, their regeneration. During twisting, venous blood is outflowed from the internal organs, and when they leave the posture, fresh blood rich in oxygen enters them. Inverted asanas stimulate the movement of venous blood from the legs and pelvis to the heart, which pumps it into the lungs, where it is again saturated with oxygen. Yoga also increases the level of hemoglobin and the number of red blood cells that deliver oxygen to tissues. And practice also helps to reduce blood viscosity by reducing platelet stickiness and reducing the production of fibrin protein, which is the basis of blood clots, which significantly reduces the risk of developing life-threatening cardiovascular diseases.
7. Reliable backbone
It has been repeatedly proven that weight-weight exercises strengthen bones and serve as a prevention of osteoporosis. When performing many asanas, you need to lift the weight of your own body. And poses such as Dog Muzzle Down and Dog Muzzle Up help to strengthen the bones of the hands, which are very vulnerable to osteoporosis fractures. Also, according to a study by the University of California State, yoga practice helps to increase the density of vertebral bone tissue by reducing the level of the stress hormone cortisol in the blood (see paragraph 11), which provokes calcium loss.
8. Lymph detox
Muscle contraction and stretching, “massage” of internal organs during practice, entry and exit from asana actuize the movement of lymph. Yoga helps the lymphatic system fight infections, destroy cancer cells and get rid of toxic cellular products.
9. Pressure control
If you have high blood pressure, you just need yoga. The British medical journal Lancet published the results of research comparing the effects of Shavasana hypertension (Dead’s poses) and normal rest on the couch. Three months later, in the “Shavasana group” systolic, or “upper”, pressure fell by an average of 26 units, and diastolic, or “lower”, – by 15 units, and the higher the pressure was initially, the more significant it decreased.
10. Heart affairs
When we regularly train the heart, forcing it to work in aerobic mode, the risk of heart attack is reduced and depression passes. Despite the fact that not everything in yoga is associated with aerobic load, in dynamic practice, such as in Ashtanga-vinyasa yoga, the heart rate reaches the required range. But even those yoga exercises in which the heart rate does not reach such a high level improve cardiovascular function. Studies have found that yoga practice slows down the heart rate at rest, increases endurance and the ability to maximize oxygen consumption during exercises – all this is evidence of an increase in the aerobic capabilities of the body.
11. Alarm signals
Yoga reduces the level of cortisol, which is usually produced by the adrenal glands as a response to acute stress, which temporarily enhances immune function. If the cortisol level does not drop afterwards, the immune system is in danger. Periodic emissions of this hormone improve long-term memory, but its chronically high level not only negatively affects memory, but can also lead to irreversible changes in the brain. In addition, excess cortisol is called among the causes of persistent depression, osteoporosis (it washes calcium and other minerals from the bones), high blood pressure and insulin resistance syndrome. Experiments on rats have shown that high levels of cortisol provoke a condition known in scientific circles as “behavior aimed at finding food” (the one that makes us run to the refrigerator when we are upset, angry or under stress).
12. Weighty arguments
Move more, eat less – that’s the motto of everyone who wants to lose weight. Yoga is useful on both sides. Regular practice makes us burn calories, and its emotional and spiritual aspects allow us to deal with the problem of excess weight and overeating at a deeper level. Most likely, you will also develop a more conscious attitude to food.
13. Systematic approach
Yoga teaches us to relax, breathe calmer and stay in the present moment. This is achieved by reducing the activity of the sympathetic part of the nervous system (responsible for the “fight or run” reaction) and increasing the tone of its parasympathetic section. The parasympathetic nervous system is responsible for recuperation and rest, under its influence breathing slows down, heart rate decreases, blood pressure decreases, and blood flow to the intestines and reproductive organs increases. All this together constitutes a “relaxation response” (Dr. Herbert Benson’s term).
14. The seventh feeling
Regular practice of yoga develops proprioception (feeling of one’s own body and the position of its parts relative to each other), as well as a sense of balance and balance. People with impaired proprioception usually have poor posture and poor coordination of movements, which entails a number of problems, including knees and backs. The ability to keep the balance that protects us from falling is especially relevant for the elderly, as it allows them to maintain legal capacity for as long as possible and not depend on others.
15. Sweet life
Yoga practice reduces sugar and LNP (“bad”) cholesterol in the blood and increases HDL (“good”) cholesterol. In a study of diabetes patients, it was found that yoga in their case works in several ways – by normalizing cortisol and adrenaline levels, stimulating weight loss and increasing susceptibility to insulin. All this helps to reduce blood sugar, which in turn reduces the risk of diabetic complications such as heart attack, kidney failure and blindness.
16. Naughty hands
Have you ever caught yourself clinging to a car phone or steering wheel with a dead grip or maybe you tend to wrinkle or rub your face while sitting in front of the computer? Such purely automatic actions lead to chronic tension, muscle exhaustion and pain in the hands, arms, shoulders, neck and face, which, of course, only exacerbates stress and worsens mood. Practicing yoga, you begin to notice where you accumulate tension. And even if you just “tune in” to these zones and pay more attention to them, the tension in them will decrease.
17. Stress pill
Yoga can become a “loophole” from the stress of everyday life. Restorative asanas, yoga nidra (deep relaxation), Shavasana, pranayama and meditation – all this contributes to the development of Pratyakhara, that is, turning inside yourself, which gives rest to the nervous system. Also, according to research, yoga has a beneficial effect on sleep, thereby reducing the feeling of fatigue and brokenness.
18. Absolute immunity
It has been scientifically confirmed that meditation has a beneficial effect on the immune system, if necessary, either “buttoning” it (for example, stimulating the production of antibodies when administering a vaccine), or, on the contrary, suppressing (for example, in psoriasis and other autoimmune diseases caused by aggressive immunity).
19. Easy breathing
Yogis tend to breathe slower and deeper than other people. This type of breathing is considered the most effective and has a calming effect on the body. The Lancet magazine published the results of a study in which patients with pulmonary problems caused by chronic heart failure used the yogic technique of full breathing. After a month of observations, their respiratory rhythm decreased from an average of 13.4 breaths per minute to 7.6. Improvements in physical performance and blood oxygen saturation were also noted. Yoga has a positive effect on other parameters of pulmonary activity, including maximum breathing volume and exhalation efficiency.
20. Control Center
Some yogas have an amazing ability to control their own body. Many of their unique skills are directly related to the nervous system. Scientists examined yogis who demonstrated real miracles: at their own request, they changed the heart rate, generated certain brain waves and raised the temperature of the hands. If they have achieved such results, then you can also learn to relax with sleep problems and increase blood flow to the pelvic area when you try to get pregnant.
21. Evacuation rules
Ulcer, irritable bowel syndrome, constipation – all these diseases can worsen as a result of stress, which is successfully treated with yoga. Since motor activity accelerates the transit of digestive waste and life activities through the intestines, yoga, like other types of exercise, solves the problem of constipation, theoretically reducing the risk of colon cancer. And although this is not scientifically confirmed, yoga specialists believe that twists contribute to the elimination of toxins from the body.
22. Happy thoughts
Yoga practice is a good remedy for depression. It leads to an increase in serotonin levels and a decrease in the level of monoamine oxidase (an enzyme that destroys neurotransmitters) and cortisol. Doctor of Science Richard Davidson from the University of Wisconsin established that during meditation, activity in the left prefrontal region of the cerebral cortex increases, which is usually associated with a feeling of happiness and improved immune system function. In people with extensive experience in meditation, this activity is more pronounced.
23. Peace of mind
According to Patanjali’s Yoga Sutras, yoga eliminates fluctuations in consciousness. In other words, it frees us from a vicious circle of regrets, resentments, desires, fears that constantly disturb our minds and cause a state of stress. And since stress is considered one of the main factors in the development of many health problems (from migraines and insomnia to multiple sclerosis, hypertension and eczema), by learning to calm our mind, we increase the chances of living a long and happy life.
24. Pain is zero
Studies have shown that the practice of asanas and meditation used during treatment reduce painful symptoms in arthritis, back problems, fibromyalgia, carpal tunnel syndrome and other chronic diseases. When the pain subsides, the mood rises, there is an interest in life, the need for medicines decreases.
25. Healthy fuse
Yoga helps to change life. And that’s probably its strongest side. Tapas in Sanskrit means “heat”: it’s an inner fire in which we draw strength and inspiration for the development of practice and which flares up more thanks to regular classes. Tapas encourages us to overcome inertia in all spheres of life and develop healthier habits. Without much effort, you suddenly begin to eat more correctly, pay more attention to physical activity and eventually quit smoking after many years of fruitless attempts.
26. Life without a dose
If your home first aid kit breaks with medication, then it’s time to go to yoga. Studies of patients with asthma, hypertension, type 2 diabetes and obsessive-compulsive neurosis found that yoga helped them reduce the dosage of medicines, and in some cases abandon them altogether.
27. The pacification of anger
Yoga and meditation enhance awareness. The deeper our self-awareness, the easier it is for us to track and eliminate destructive emotions such as anger from the flow of our minds. According to science, chronic anger and hostility towards the world are directly related to heart attacks, as well as diabetes, high cholesterol and smoking. Yoga heals anger, developing in us a sense of compassion and love for our neighbor, calming the mind and nervous system. It teaches us not to get involved in the drama of everyday life and not to lose our inner balance because of bad news and troubles. If necessary, you will be able to react just as quickly to what is happening (and there is evidence that yoga speeds up the reaction speed), but you have an extra fraction of a second to make a more correct decision.
28. Sign from above
Many of us suffer from self-doubt. For attempts to overcome this problem with the “help” of overeating, overtime and indiscriminate sex, we pay for health: physical, mental and spiritual. Yoga helps us to realize first at the level of vague guesses, and then clearly and clearly our importance: according to the philosophy of yoga, each of us is a manifestation of the Divine. When you regularly practice for the purpose of self-knowledge, you discover new facets. You are born a feeling of love for your neighbor, gratitude and forgiveness.
29. Peace to the world
Maybe love is not a panacea for all troubles, but it definitely has the power of healing. In particular, it has been repeatedly proven that thanks to the emotional support of relatives and friends, people get less sick and recover faster. Regular practice of yoga develops goodwill, compassion in us and teaches us to treat all people as members of one big family. These qualities and adherence to the yogic principles of harm, truthfulness and moderation in personal needs will help you establish relationships with others.
30. Brainstorming
According to research, regular yoga practice improves concentration, internal concentration, reaction time, memory and even IQ indicators. There is evidence that people engaged in transcendental meditation solve problems faster, better assimilate and store information in memory.
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