Let's Discover the Science Behind the Benefits of Yoga

The practice of yoga, which originated in India about 3,000 years ago, has become increasingly popular. Many people state that regular practice positively impacts their physical and mental health. This growing interest has led scientists to research how yoga affects the body and uncover the mechanisms behind its benefits. The National Center for Complementary and Integrative Health, affiliated with the National Institutes of Health (one of the most well-known institutions), recognizes yoga as an integrative therapy. So, what is yoga? Let’s explore the secret behind it.

What is Yoga?

Yoga consists of practices that help a person align physically, mentally, and spiritually. Although it encompasses various aspects, the most commonly practiced elements today are physical exercises (asanas), breathing techniques (pranayama), and meditation (dhyana). Yoga is comprehensive, offering both mental and physical benefits. There are many styles of yoga, including Acro, Hatha, Vinyasa, Yin, Restorative, Power, and Hot. Some styles focus on gentle movements and breathing techniques, while others are more intense and aim to increase heart rate. The benefits of yoga depend on factors such as the duration and style of practice.

How Yoga Affects People's Lives

1) Physical flexibility of people who do yoga increases over time. So why is this important? With time, the human body becomes more closed, the joints cannot move properly, and as a result, people's movements are restricted. However, in a person who practices yoga, with the stretching of the muscles, the muscles become stronger, the blood flow in the body accelerates, and the number of hemoglobin-red blood cells increases, which helps more oxygen to go to the joints and cells. Thus, the feeling of tension in the body decreases, the muscles become more relaxed, and the movement capacity of the person increases. In addition, with the strengthening of the muscles, the posture and physical appearance of the person improves.

2) Breath control is one of the most important parts of yoga. The biggest physical benefit of this is that it helps to increase lung capacity and improve breathing quality.

3) Yoga improves blood flow and breathing, which can lower cortisol levels, a stress hormone. This helps with stress management and relaxation.[2]

4) Stress and the immune system are known to be strongly linked. Reducing stress helps keep the immune system strong. Research indicates that yoga practitioners have lower levels of immune system markers, suggesting it benefits for immunity.

5) Yoga can contribute to improved sleep quality.

6) Regular yoga practice can benefit heart health by lowering heart rate, blood pressure, cholesterol, and blood sugar levels.

7) Some studies suggest that yoga can lead to beneficial structural changes in brain conformation.

Also, some scientific analysis demonstrates that it may help lessen symptoms of several illnesses. Here are a few examples.

1) Yoga promotes a positive perspective, which can help fight depression and anxiety.

2) Research shows that yoga can reduce symptoms in diabetic patients by regulating blood pressure.

3) Regular practice can reduce the frequency and intensity of migraines and headaches.

4) Encouraging results have been found for sleep disorders such as insomnia.

5) Studies on cancer patients indicate that it helps relieve discomfort during the challenging treatment procedure.

These studies have certain limitations, and most articles call for more comprehensive research. As studies in this field continue and our understanding of molecular biology deepens, we will gain a clearer understanding of the science behind yoga. It’s a fact that being physically active is always beneficial for everyone. In today's world, we often spend most of our time physically inactive due to school or work. However, human nature is based on a physically active lifestyle. Therefore, everyone who tries yoga experiences these positive effects. So you can do yourself a favor and give yoga a chance. If you have a health condition, consult your doctor and try yoga under their supervision.

References

1)Vedala, S. R., Mane, A. B., & Paul, C. N. (2014). Pulmonary functions in yogic and sedentary population. International journal of yoga, 7(2), 155–159. https://doi.org/10.4103/0973-6131.133904

2)Rivest-Gadbois, E., & Boudrias, M. H. (2019). What are the known effects of yoga on the brain in relation to motor performances, body awareness and pain? A narrative review. Complementary therapies in medicine, 44, 129–142. https://doi.org/10.1016/j.ctim.2019.03.021

3)Yeun, Y. R., & Kim, S. D. (2021). Effects of yoga on immune function: A systematic review of randomized controlled trials. Complementary therapies in clinical practice, 44, 101446. https://doi.org/10.1016/j.ctcp.2021.101446

4)Gothe, N. P., Khan, I., Hayes, J., Erlenbach, E., & Damoiseaux, J. S. (2019). Yoga Effects on Brain Health: A Systematic Review of the Current Literature. Brain plasticity (Amsterdam, Netherlands), 5(1), 105–122. https://doi.org/10.3233/BPL-190084

5)Naveen, G. H., Varambally, S., Thirthalli, J., Rao, M., Christopher, R., & Gangadhar, B. N. (2016). Serum cortisol and BDNF in patients with major depression-effect of yoga. International review of psychiatry (Abingdon, England), 28(3), 273–278. https://doi.org/10.1080/09540261.2016.1175419

6)Raveendran, A. V., Deshpandae, A., & Joshi, S. R. (2018). Therapeutic Role of Yoga in Type 2 Diabetes. Endocrinology and metabolism (Seoul, Korea), 33(3), 307–317. https://doi.org/10.3803/EnM.2018.33.3.307

7)Anheyer, D., Klose, P., Lauche, R., Saha, F. J., & Cramer, H. (2020). Yoga for Treating Headaches: a Systematic Review and Meta-analysis. Journal of general internal medicine, 35(3), 846–854. https://doi.org/10.1007/s11606-019-05413-9

8)Turmel, D., Carlier, S., Bruyneel, A. V., & Bruyneel, M. (2022). Tailored individual Yoga practice improves sleep quality, fatigue, anxiety, and depression in chronic insomnia disorder. BMC psychiatry, 22(1), 267. https://doi.org/10.1186/s12888-022-03936-w

9)Stritter, W., Everding, J., Luchte, J., Eggert, A., & Seifert, G. (2021). Yoga, Meditation and Mindfulness in pediatric oncology - A review of literature. Complementary therapies in medicine, 63, 102791. https://doi.org/10.1016/j.ctim.2021.102791