Dating back over 5000 years, yoga is the oldest defined practice of self development. The methods of classical yoga include ethical disciplines, physical postures, breathing control and meditation.
Traditionally an Eastern practice, it’s now becoming popular in the West. In fact, many companies, especially in Britain, are seeing the benefit of yoga, recognizing that relaxed employees are healthier, more creative, and are sponsoring yoga fitness programs.
Traditionally an Eastern practice, it’s now becoming popular in the West. In fact, many companies, especially in Britain, are seeing the benefit of yoga, recognizing that relaxed employees are healthier, more creative, and are sponsoring yoga fitness programs.
Overview of Yoga: Many of the popular techniques found to reduce stress derive from yoga:
- controlled breathing
- meditation
- physical movement
- mental imagery
- stretching
Yoga, which derives its name from the word, “yoke”—to bring together—does just that, bringing together the mind, body and spirit. But whether you use yoga for spiritual transformation or for stress management and physical well-being, the benefits are numerous.
Yoga’s Effects On the Body: The following is only a partial list of yoga’s benefits:
- reduced stress
- sound sleep
- reduced cortisol levels
- improvement of many medical conditions
- allergy and asthma symptom relief
- lower blood pressure
- smoking cessation help
- lower heart rate
- spiritual growth
- sense of well-being
- reduced anxiety and muscle tension
- increased strength and flexibility
- slowed aging process
- weight loss
- better performance while engaging in other physical activities
Yoga’s benefits are so numerous, it gives a high payoff for the amount of effort involved.
What’s Involved With Yoga?: The practice of yoga involves physical asanas, otherwise known as postures that range from strength training, balancing, stretching and meditation, while keeping the breathe slow and controlled, connecting the mind and body. The body becomes relaxed and energized at the same time. There are various styles of yoga, some moving through the poses more quickly, almost like an aerobic and strength training workout, and other styles relaxing deeply into each pose. Some have a more spiritual angle, while others are used purely as a form of exercise.
What Are The Benefits Of Yoga?: Virtually everyone can see physical benefits from yoga, and its practice can also give psychological benefits. For example, stress reduction, a sense of well-being, and spiritual benefits, such as a feeling of connectedness with God or Spirit, or a feeling of transcendence. Certain poses can be done just about anywhere and a yoga program can go for hours or minutes, depending on one’s schedule.
What Are The Misconceptions of Yoga?: Many people feel as though they need to be at a certain fitness level in order to do yoga, but in fact anyone can engage and recieve benefits that come from a dedicated practice. Yoga is about breathing and listening to one's own body, there are many modifications to every pose, even for people with limited range of motion. There is also the misconception that yoga requires someone to get into difficult postures and that it is only about stretching when in fact it has many other applications involved with the practice. I always like to tell my class that "there is something for everyone to do whether it is moving or resting in child's pose, while focusing on the breath". An example of what is required when practicing with an experienced instructor will always begin class with the breath and then focus on the "bandas" which are simply core center locks. When moving through a successful practice one must learn to engage and work form their core center to not only get the most out of the practice but also to protect and strenghthen at one's optimal level. One of the wonderful benefits of yoga is that as we practice we get to let go of judgment, competition and expectations of ourselves and of others. That means that we listen to our bodies and give ourselves permission to do a different pose when we have gone past the "stopping point" or even challenge ourselves when our bodies are ready for more. It also means that as we learn to let go of what others are doing around us we practice for ourselves and no one else, deepening the awareness of our own physical/mental and spiritual levels.
How Does It Compare To Other Stress Reduction Methods?: As yoga combines several techniques used for stress reduction, it can be said to provide the combined benefits of breathing exercises, stretching exercises, fitness programs, meditation practice, and guided imagery, in one technique. However, for those with great physical limitations, simple breathing exercises, meditation or guided imagery might be a preferable option and provide similar benefits. Yoga also requires more effort and commitment than taking pills or herbs for stress reduction. Our efforts do not go unoticed. Whatever energy we put into anything in life we will receive in some form in return.
Sources: Brown RP, Gerbarg PL. Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression. Journal of Alternative and Complimentary Medicine, August 2005.
Granath J, Ingvarsson S, von Thiele U, Lundberg U. Stress management: a randomized study of cognitive behavioural therapy and yoga. Cognitive Behaviour Therapy. 2006.
West J, Otte C, Geher K, Johnson J, Mohr DC. Effects of Hatha yoga and African dance on perceived stress, affect, and salivary corti. Annals of Behavioral Medicine. Oct 28, 2004.
You've probably heard that yoga is good for you. Maybe you have even tried yoga and discovered that it makes you feel better. But what are the specific health benefits can you expect to enjoy from doing yoga regularly? 
