The Science of Yoga

Research continues to show that yoga has positive benefits on our overall health and wellness and the benefits aren’t just limited to hardcore yogis! Both young and old have a lot to gain from the movement and breathing techniques that yoga has to offer. Regardless of your level of expertise, if you’re practicing regularly, you will feel better on multiple levels - mind, body and spirit!

1. Yoga improves balance, strength and flexibility.

Slow movements and deep breathing increase blood flow and warms up muscles, while holding a pose will build strength.

Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute on each side.

2. Yoga helps with back pain.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. and lift your gaze toward the ceiling. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat and looking between your knees. 

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to many studies.

4. Yoga benefits heart health.

Regular yoga practice can reduce levels of stress and inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through a consistent yoga practice.

Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone. Press the floor away with your hands and feet, drawing your navel to the sky.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep throughout the night.

Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. 

6. Yoga can mean more energy and brighter moods.

This one is hard to quantify, but if you practice yoga you’ll know it’s true. You can feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress. 

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana) 
Lie down with your limbs gently stretched out, away from the body, with your palms facing up and your feet falling away from your body. Try to clear your mind, focusing on breathing in and out deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community. 

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during private sessions, loneliness is reduced as one is acknowledged as a unique individual. You are being listened to and participating in the creation of a personalized yoga plan which is empowering in so many ways.

9. Yoga promotes better self-care.

Once we give people the tools they need, they’re in the driver’s seat, feeling empowered and inspired to care for themselves.