Benefits of adding some Yoga into your life

Posted By Hassan Wasim on August 2023

Yoga is more than just a physical exercise. It is a holistic practice that can benefit your body, mind, and spirit. Yoga can help you improve your flexibility, strength, balance, and posture, as well as reduce stress, enhance mental health, and lower inflammation. In this article, we will explore some of the science-based benefits of yoga and share five easy exercises that you can try at home.

Benefits of Yoga

According to a worldwide survey by Yoga Journal and Yoga Alliance, the most common reason people practice yoga is to increase their flexibility (1). Flexibility is important for preventing injuries, improving mobility, and easing pain. Yoga poses stretch and lengthen your muscles, tendons, and ligaments, making them more supple and elastic. Yoga can also improve your range of motion in your joints and spine, which can help you avoid stiffness and arthritis.

Another major benefit of yoga is stress relief. Stress can have negative effects on your physical and mental health, such as raising your blood pressure, weakening your immune system, and triggering anxiety and depression. Yoga can help you cope with stress by calming your nervous system, regulating your breathing, and promoting relaxation. Yoga also incorporates meditation, chanting, mantra, and sound healing, which can further enhance your mood and well-being.

Yoga can also boost your mental health by alleviating symptoms of depression. Depression is a common mental disorder that affects millions of people worldwide. It can cause persistent sadness, low self-esteem, loss of interest, and suicidal thoughts. Yoga can help you combat depression by increasing your serotonin levels, balancing your hormones, and activating your brain regions associated with positive emotions. Yoga can also provide you with a sense of community, support, and purpose.

Another benefit of yoga is that it can reduce inflammation in your body. Inflammation is a natural response to injury or infection, but when it becomes chronic, it can lead to various diseases such as heart disease, diabetes, arthritis, and Crohn's disease. Yoga can lower inflammation by modulating your immune system, reducing oxidative stress, and enhancing blood flow. Yoga can also improve your gut health by stimulating your digestive organs and promoting healthy bacteria.

If you are looking for some simple and effective yoga exercises to try at home, here are five poses that can help you relax, stretch and strengthen your body.

1. Child's pose: This is a great pose to start or end your yoga session. It helps to calm your mind, relieve stress and gently stretch your lower back, hips and thighs. To do this pose, kneel on the floor with your knees slightly apart and your toes touching. Sit back on your heels and then fold forward, resting your forehead on the floor and your arms alongside your body. You can also extend your arms in front of you for a deeper stretch. Breathe deeply and hold this pose for as long as you like.

2. Downward-facing dog: This is a classic yoga pose that works your whole body, especially your arms, shoulders, back and legs. It also improves blood circulation and energizes you. To do this pose, start on your hands and knees, with your hands slightly in front of your shoulders and your knees under your hips. Tuck your toes under and lift your hips up, straightening your legs and arms. Press your heels down and spread your fingers wide. Keep your head between your arms and look at your navel. Breathe deeply and hold this pose for a few breaths.

3. Warrior II: This is a powerful pose that strengthens your legs, arms and core. It also opens up your chest, shoulders and hips, and improves your balance and focus. To do this pose, stand with your feet wide apart and turn your right foot out 90 degrees. Bend your right knee over your right ankle and keep your left leg straight. Raise your arms to shoulder level, parallel to the floor, with your palms facing down. Turn your head to the right and gaze over your right fingertips. Breathe deeply and hold this pose for a few breaths, then switch sides.

4. Tree pose: This is a balancing pose that challenges your stability and concentration. It also stretches your spine, legs and groin, and helps you feel grounded and calm. To do this pose, stand with your feet together and bring your hands to your heart center. Shift your weight to your left foot and lift your right foot off the floor. Place the sole of your right foot on the inside of your left thigh, calf or ankle, avoiding the knee joint. Press your right foot firmly into your left leg and keep your hips level. Find a point to focus on in front of you and breathe deeply. Hold this pose for a few breaths, then switch sides.

5. Bridge pose: This is a backbending pose that strengthens your glutes, hamstrings and lower back. It also opens up your chest, heart and throat, and stimulates the thyroid gland. To do this pose, lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Press into your feet and lift your hips up, rolling your spine off the floor. Clasp your hands under your body and squeeze your shoulder blades together. Keep your chin away from your chest and breathe deeply. Hold this pose for a few breaths, then lower down slowly.