Yoga promotes physical health in multiple different ways. Some of them derive from better stress management. Others come more directly from the physical movements and postures in yoga, which help promote flexibility and reduce joint pain.
Following are some of the physical benefits of yoga that have a growing body of research behind them. In addition to the conditions listed below, preliminary research also shows that yoga may help with migraines, osteoporosis, balance and mobility issues, multiple sclerosis, inflammatory bowel disease, fibromyalgia, and ADHD.
Back pain relief
Back pain is one of the most common health problems in the United States. Four out of five Americans will suffer from it at some point. But yoga appears to help. A 2013 meta-analysis of 10 randomized controlled trials found “strong evidence for short-term effectiveness and moderate evidence for long-term effectiveness of yoga for chronic low-back pain.” In fact, since 2007, the American Society of Pain guidelines have urged physicians to consider recommending yoga to patients with long-term pain in the lower back.
While it is tempting to stay in bed when your back hurts, doctors no longer recommend extended bed rest. Although lying in bed does minimize stress on the lumbar spine, it also causes muscles to lose conditioning, among other problems. In general, the sooner you can get up and get moving, the faster you will recover. Yoga helps alleviate back pain by increasing flexibility and muscle strength. Relaxation, stress reduction, and better body awareness may also play a role.
In one study, published in the journal Spine, people with back pain who did two 90-minute sessions of yoga a week for 24 weeks experienced a 56% reduction in pain. They also had less disability and depression than people with back pain who received standard care, such as pain medication. The results also suggested a trend toward the use of less pain medication in those who did yoga. When the researchers followed up with the participants six months after the study, 68% of the people in the yoga group were still practicing yoga an average of three days a week for an average of 33 minutes per session. That’s a good indicator that they found yoga to be helpful.
Less arthritis pain
Exercise has been shown to help alleviate the pain and stiffness associated with osteoarthritis; however, these symptoms can make it difficult to be active in the first place. Yoga offers a gentle form of exercise that helps improve range of motion and strengthen the muscles around painful joints.
In a 2014 study of 36 women with knee osteoarthritis, those who did yoga experienced significant improvements in their symptoms compared with women who didn’t do yoga. The yoga group had a 60-minute class one day a week and then practiced at home on several other days, averaging 112 minutes of yoga a week on their own. After eight weeks, they reported a 38% reduction in pain and a 35% reduction in stiffness, while the no-yoga group reported worsening symptoms.
People with rheumatoid arthritis, an autoimmune disorder, may also benefit. In a 2015 study, women with rheumatoid arthritis reported improvements in their physical health, walking ability, pain levels, energy, and mood, and had significantly fewer swollen and tender joints, after doing two hour-long yoga classes a week for eight weeks.
To learn more about the benefits of yoga and ways to get started, purchase Introduction to Yoga, a Special Health Report from Hravard Medical School.
Yoga (meaning union or yoke) is the practice of accessing and integrating all aspects of our true nature — body, mind, and spirit — in the pursuit of inner harmony, says Alexandra De Collibus, a yoga teacher and founder of Sweet Pea Yoga, a yoga studio for infants, toddler, and kids located throughout Massachusetts. As yoga becomes more popular in schools through physical education classes and after-school programs, that popularity comes with controversy. Although many adults like the benefits of yoga, some parents feel that the practice might have a religious association and, like prayer, shouldn’t be allowed in a public space. They argue that yoga is an offshoot of Hinduism and that it disseminates religious and meditation principles with its use of “om” and “namaste” chanting. Some also believe that the asanas, or postures, such as the sun salutation, are a form of Hindu religious worship. To dispel this notion and avoid any religious or cultural messages, most yoga teachers focus on the benefits of the exercises and use generic terms, instead of the Sanskrit names, for the poses, renaming them cat, bridge, table, tree, downward-facing dog, volcano, and so forth. Yoga’s rising popularity can be attributed to its basic stretching advantages and improved body awareness, with the added component of a mind-body connection.
Despite the controversy, yoga is beneficial to kids in many ways. Because children encounter emotional, social, and physical challenges or conflicts, a dedicated and intentional yoga practice that includes breathing techniques, behavioral guidelines, and physical postures can be incredibly valuable for them, De Collibus says. She also believes that yoga is something children can practice anywhere and that the breathing, the concentration, the poses, and the way kids learn to act or react to situations, will lead to constant self-discovery and inquisitiveness. Plus, yoga is portable, and no mat, special clothing, or special pillow is absolutely necessary.
Shana Meyerson, the founder of mini yogis (miniyogis.com), a yoga studio Southern California that offers classes for kids, believes that yoga builds self-esteem and self-respect. “A child’s yoga practice is a rare opportunity to experience play and focus without worrying about being wrong,” she says. Meyerson believes that yoga is an option for children who shy away from physical activity or group activities for fear of failure or being picked last, and it helps athletic children excel in other physical activities and sports. Christina Enneking, the founder of Heart Happy Yoga, a studio in Los Gatos, California, believes yoga introduces cornerstone values “such as non-harming, truthfulness, moderation, cleanliness, gratitude, and self-discipline.” There are five key areas where kids benefit from the practice of yoga, and each of them improves their overall well-being.
It Enhances Physical Flexibility Yoga promotes physical strength because kids learn to use all of their muscles in new ways. Whether a pose is done standing, sitting, or lying down, each one can challenge various muscle groups while helping a child become aware of his body and how it efficiently functions.
It Refines Balance and Coordination Balance is a key element of yoga. Balancing poses were created to promote mental and physical poise, as mental clarity and stability emerge from the effort of trying the poses. Even if a child has difficulty standing on one foot, she learns mental and physical balance if she can stay calm when she falls and when she gets up to try again. As children learn to improve their physical balance, they will be filled with a sense of accomplishment. Coordination is also closely tied to balance and promotes overall dexterity. Some yoga teachers and occupational therapists use finger yoga and other specialized techniques to help children with gross and fine motor coordination.
It Develops Focus and Concentration The act of practicing poses encourages children to clear their mind and focus on the effort. As a result of this single focus to achieve a particular pose or stay balanced, yoga helps children to focus and concentrate in school and get better grades, several studies note.
It Boosts Self-Esteem and Confidence Yoga helps to instill confidence and to bring learning to children on an experiential level, Enneking says. “It helps to provide building blocks for the future. It is our responsibility to develop our children’s sense of wonder and to give them a strong sense of self so they know where they belong in this world and can contribute to making their community a better place.” Yoga teaches them to persevere, be patient, and work toward their goals. A yoga teacher can only offer guidance; it is the child who has to work to succeed. Therefore, when a child masters a pose, it gives him confidence and self-esteem. Enneking often describes kids’ yoga as “prehabilitation,” a proactive action to ward off instability or sickness; yoga also provides tools for practicing compassion, mindfulness, generosity, focus, strength, and flexibility.
It Strengthens the Mind-Body Connection Yoga helps kids achieve a sound mind in a sound body by exercising the physical body and calming the mental spirit. “As parents we want our children to act and behave with mindfulness and with compassion, to be brave, to know love and happiness, and to find inner peace,” De Collibus says. “Since the modern world moves very, very fast for children, it’s not long before they feel all kinds of pressure (personal, parental, social) to keep up with everyone around them. Yoga functions as a release valve that alleviates pressure and as a foundation to nurture and develop a resilient and resourceful body, mind, and spirit,” she says.
Yoga is beneficial to children of all ages, but it has been found to be particularly so for kids with special needs. Studies have shown that yoga benefits children with autism and ADHD. NPR has reported that researchers surveyed teachers at a Bronx public school that had a daily yoga program and found that the program reduced kids’ aggressive behavior, social withdrawal, and hyperactivity, compared with a control group of kids with autism who did not practice yoga. Kristie Patten Koenig, Ph.D., an associate professor of occupational therapy at New York University who led the study, says that yoga was effective because it seemed to play to the strengths of kids with autism while also reducing stress. Autism Key, an autism support website, says that yoga helps address kids’ heightened anxiety, poor motor coordination, and weak self-regulation, something that otherwise is very difficult to do.
Parents may notice how yoga benefits their kids, but the best judges are the kids themselves. Children who have practiced yoga tell teachers and parents that they are able to concentrate better during the day, focus better on their activities, and pay attention to their tasks — all the finest endorsements.
ogasana and Pranayama –Yoga and pranayama play an important role in your life to become healthy. Seven Pranayamas are very important which are related to breathing exercise. Pranayama is effective to remove the bad toxin from our body and give positive energy.
Pranayama and Yoga brings stability, calms the mind, improve blood circulation and cure depression stress and anxiety. Some yoga poses like Halasana, Sarvanga Asana, Shava Asana are very important to cure depression stress and anxiety.
Eat healthy – Drink lots of water. Include more fiber vegetable and fruits in your diet. Do not eat when you are in stress or depression. Just cheer up feel happy then eat.
How to deal and cure depression stress and anxiety
For the treatment of depression we need not to take any medicine, only have to follow the below simple techniques and see the results. You can say it is natural depression treatment.
First, understand your depression –Understand your depression don’t neglect it and take professional help. Sometimes whatever we expect from others or from our life it is not necessary that you will get it. That time explain yourself and say “it’s OK”, “it’s a life” “It happens”. These three things are very important to overcome the depression.
Positive Thinking – Positive thinking shows you the way of living and makes you happy. The positive nature of human life is very important it will make you stronger.
Don’t be alone – Never stay alone, it will eat you and make you depressed and negative. Try to involve in social life more and make good friends.
Laughter is the medicine of life – Always smile and laugh it is the best medicine to overcome depression, stress, and anxiety.
Make yourself more busy – Try to busy more yourself so it will keep you away from any depression and stress. Love your work and work happily.
Exercise is must – Practice pranayama in the morning daily. Take a walk or start jogging for 15 to 30 minutes. It will give you positive energy and refresh your mind and body.
How to relax in life?
1. Spend time with good people.
2. Laughter is the medicine of life.
3. Important to make room for relaxation.
4. Accept Stress and take it positively.
5. Relax your body by pranayama breathing techniques –
6. Have a healthy diet, avoid excessive caffeine, eat fresh fruits and vegetables, drink more water.
6. Running jogging, walking in the park, swimming, cycling, and yoga will relax your mind body and soul.
7. If possible have a massage.
8. Think positively.
9. Spend time with positive people and avoid negative thinkers.
10.Think always logically when you are stressed.
11.Find a quiet place to meditate.
12.Stop feeling guilty or do not blame.
13.Spend time with kids and loving people.
14.Spend time with pets.
15.Each person has different expectations and priorities. Expecting more from life, let you unsatisfied.
16. Take care of things before they become a big problem.
Hope this may help you.
Consult a doctor if you are suffering from any serious problem with your health.
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