Struggling with an irregular sleep cycle? Catching a cold every time the weather changes? There are high chances that you need to boost your immunity. But if you tell a newbie that practicing yoga can help improve their overall quality of life, they’ll probably be skeptical about it. But guess what! It is the easiest and healthiest way to improve one’s immunity.
In order to prove the benefits of yoga, there has been a lot of research and studies across the globe. And surprisingly enough, there is solid evidence on how yoga helps heal aches and pains, boosts your immunity, and balances your physical and mental well-being. More such benefits are taught in our 500 hour yoga teacher training program TTC.
Read on to know the physical and mental health benefits of yoga asanas that are backed with scientific evidence and surveys on their importance. We’re sure, by the end of the blog, you’ll be convinced to grab your yoga mat and get into the mountain or tree pose, or just book a slot with us!
Yoga: A Tool for All Ages and Recovery
With no age barriers, people of all ages benefit from the physical and mental health benefits of yoga. It may also be an important element of your therapy if you’re healing from surgery, dealing with an illness, or have a chronic disease, and has the potential to speed up the recovery process.
A yoga practitioner can design specialized routines for patients that go along with their treatments and operations. Yoga can help the body recover and deal with ailments more pleasantly.
The Importance of Yoga
There are numerous advantages of practising yoga, such as improvements to one’s physical and mental health. From promoting bone health to easing burnout, here is the list of benefits of asanas, categorized into physical and mental health benefits.
Physical Health Importance of Yoga Asanas
One is more prone to sickness when the physical health is weak. Even though the research is still in its early phases, several researchers have found a definite link between practicing yoga frequently over time and having better physical health.
Let us take a look at all of the physical health benefits or importance of asanas:
1. Improves Flexibility
According to the Yoga Alliance — one of the most prominent yoga organizations — about 61% of people opted for yoga to increase their flexibility.
Several yoga asanas have various levels of difficulty ranging from high to light. It has been found that even the lowest-intensity yoga asanas promote flexibility.
And the best part yet? Yoga is suitable for people of all ages and helps improve their flexibility.
2. Boosts Immunity
Yoga and immunity work in unison. As yoga asanas help you improve and repair every cell of your body, your body, as a result, starts improving its immune system.
Yoga asanas you can try to boost your immunity:
- Chakrasana
- Dhanurasana
- Paschimottanasana
3. Improve Bone Health
You may ask, what is the importance of yoga in improving bone health?
Most poses used in yoga are isometric contractions. This means that even if the muscles are completely engaged, their length remains constant.
When it comes to reducing pain and enhancing mobility in those with lower back pain, yoga is an effective treatment. It is also suggested by the American College of Physicians as primary therapy for healing low back pain.
Yoga asanas you can try to improve bone health:
- Chakravakasana or Cat-cow pose
- Phalakasana or Plank pose
- Virabhadrasana II or Warrior II pose
| Did you know? According to the National Institutes of Health, it has been scientifically proven that 12 minutes of yoga a day can improve your bone health. |
4. Reduce Inflammation
Chronic inflammation is the most common initial sign of illness. Persistent inflammations have been associated with cardiovascular disease, diabetes, osteoarthritis, Crohn’s disease, and many other illnesses.
A review paper that examined 15 research articles concluded: Yoga, in a variety of forms, lengths, and intensities decreased the biochemical indicators of inflammation in most chronic diseases.
5. Better Cognitive Functions
The benefits of yoga can be simply put into a few words, that is; the exercise of mind and body. Researchers have found that yoga stimulates various parts of the brain that are responsible for attention, cognitive functions, memory, and neuroplasticity.
6. Improve Cardiovascular Functioning
According to a research paper on the “Effects of yogic breath regulation”, it is stated that yogic breathing (or pranayama) has the ability to improve several aspects of one’s physical health, particularly cardiovascular health.
Regular yoga practice may reduce general inflammation and stress levels, improving heart health. In addition, yoga may be used to address a number of heart disease risk factors, including high blood pressure and obesity.
Yoga asanas to practice to improve cardiovascular health:
- Tadasana or Mountain pose
- Adho Mukho Svanasana or Downward Facing Dog Pose
- Vrikshasana or Tree Pose
7. Boosts Strength
Although most people think of yoga as a way to stretch and become more flexible, certain yoga programs may also be thought of as strength-building exercises.
Simply said, it depends on the teacher, method, and class level. Yoga asana is a multi-functional kind of exercise that must be practised under a certified yoga teacher, just as in Rishikul Yogshala.
8. Improves Balance
Balancing is not only required when you’re practicing yoga. It is also crucial for everyday tasks like lifting things up off the floor, extending up to a shelf, and going down the stairs.
Not just this, yoga poses can help those with brain damage regain their equilibrium. Additionally, elderly persons, those with ailments who are less active or for whom stability is an issue, can benefit greatly from adapted yoga or chair yoga.
Yoga asanas you can try to improve cardiovascular health:
- Vriksasana or Tree pose
- Utkatasana or Chair pose
- Tadasana or Mountain pose
9. Better Sleep
Researchers examine a person’s capacity to doze off and stay asleep while assessing sleep. Any one or both of these factors may be impacted by insomnia.
It has been shown that routine bedtime yoga may assist you in creating the right mindset and preparing your body for sleep. This is partly due to the health advantages of exercise and the unique calming and stress-relieving qualities of yoga.
10. Better Posture and Body Awareness
We appear to be investing more and more time sitting or slumped over the cellphone, laptop, or desktop as a technology-dependent civilization.
Yoga’s emphasis on flexibility and mobility can also help with improved alignment by relieving often tense muscles like the hamstrings and enhancing the mobility of the spine.
Yoga positions performed while taking breaks might help encourage better posture.
Mental Health Importance of Yoga Asanas
After establishing a regular yoga practice schedule, you could experience an increase in emotional strength, attentiveness, and excitement, and a decrease in negative sentiments.
Let us understand the importance of yoga in our mental well-being.
1. Reduce Anxiety
According to a recent report by the Anxiety and Depression Association of America, anxiety disorders may be the most prevalent mental health condition in the country.
Several researchers have suggested that yoga asana may be helpful as a supplement treatment for anxiety disorders. Yoga Nidra, a body scan or guided meditation, has been proven to significantly lessen the signs and symptoms of anxiety.
Yoga asanas to reduce anxiety:
- Nadi Shodhana or Channel-Cleaning Breath
- Marjaryasana or Cat pose
- Setu bandha or Bridge pose
2. Stress Relief
According to recent data from the American Psychological Association, 84% of American adults experience chronic stress.
Thankfully, yoga helps with stress reduction, mental health, mindfulness, good eating habits, weight loss, and restful sleep.
It is not just a simple physical exercise, but practices like meditation, deep breathing, and sensory rituals like chanting and sound baths have all been shown to significantly lower tension and improve stress.
3. Better Self-Esteem
For teens and young adults, body image and confidence are sometimes extremely challenging. The good news is that a number of recent studies have demonstrated the benefits of yoga for enhancing perceived self-confidence in these individuals.
Yoga may also be able to aid anorexic patients with their associated preoccupation, anxiety, and depression symptoms.
4. Deal with Burnouts
According to a recent study that examined burnout among healthcare workers during the COVID-19 epidemic, yoga-based meditation therapies dramatically lessened the impacts of burnout by enhancing mindfulness.
This capacity for recognizing internal cues and responding correctly suggests that yoga might increase a person’s sensitivity to and propensity for listening to their body’s cues.
Closing Thoughts on Yoga As an Improving Quality of Life
Yoga provides a range of health benefits, including increased flexibility, strength, and stress relief. Incorporating yoga into your routine can enhance overall wellness and support mental clarity. These health benefits of yoga are essential for both physical and emotional well-being. That was all about the health benefits and importance of yoga asanas. And one thing that is obvious from it: if you want to improve your quality of physical and mental well-being, yoga is the best investment for you.
Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala, a leading Yoga school in Rishikesh, offers comprehensive courses like the 100 Hour Yoga Teacher Training In Rishikesh, 200 Hour Yoga Teacher Training In Rishikesh, 300 Hour Yoga Teacher Training In Rishikesh, and 500 Hour Yoga Teacher Training Rishikesh. These programs are designed to help you master your practice and share the transformative power of yoga with others.