The ancient Indian practice of yoga has many branches. Hatha yoga, a branch that focuses on physical movements and the breath, is the most prevalent type in the United States. Research has shown that yoga can offer many benefits, both physical and mental. It might not be appropriate for everyone, so check with your doctor to make sure you can safely partake.
Mental Benefits
The meditative nature of yoga, along with its focus on the breath, can induce a sense of relaxation. When you are in a more relaxed state, you react to outside stressors differently. The Harvard Health Publications website references a 2005 German study that found that yoga reduced emotional distress. In the study, one group of women took two 90-minute yoga classes twice a week for three months, while the other group carried on with normal activities and did not participate in any exercise or stress-reduction programs. At the end of the study, the women who took yoga reported a 50-percent improvement in depression symptoms, a 30-percent improvement in anxiety and a 65-percent improvement in overall well-being.
Harvard points to another study, conducted in a New Hampshire psychiatric hospital in 2005, that found participants in the yoga program reported reduced feelings of anger, hostility and depression after completing the class.
Physical Benefits
Hatha yoga can offer many physical benefits, including increased flexibility, range of motion, strength and balance. Its emphasis on stretching and breathing promotes better blood flow, according to the Yoga For Beginners website. If you find yourself trapped at a desk all day, you probably suffer from tension in your head, neck and back; yoga can relieve this tension and you can perform many exercises right at your desk.
Women in the aforementioned German study reported relief of many physical complaints --- such as back pain, headaches and trouble sleeping --- after participating in yoga.
Research has also shown that yoga can improve the pain response, which is particularly beneficial if you suffer from conditions that produce chronic pain, such as fibromyalgia. Harvard cites a 2008 study at the University of Utah, which measured the pain response of thumbnail pressure in three groups of people: yoga practitioners, sufferers of fibromyalgia and a group of healthy volunteers. The study found the yoga practitioners had the highest tolerance for pain and the smallest amount of brain activity related to pain response.
Benefits for Athletes
Yoga instructor Edith Howell, who runs Yoga For Beginners, explains that yoga can improve athletic performance. Its positive effects on the joints and flexibility can reduce your risk of sports-related injuries. Yoga helps develop concentration, which can improve your performance.
Athletes put a lot of physical stress on their body, particularly on areas like the back and hamstrings. Yoga poses can help stretch out these areas and relieve tension and pain.
Considerations
While yoga offers myriad health benefits, you must take certain precautions in some instances. For example, pregnant women should not do any poses that require them to lie on their back after their first trimester; they should also exercise caution with standing poses where they could lose their balance. If you have diabetic retinopathy or other eye problems, avoid poses that increase pressure in the eyes, such as those that require you to bend your head below your heart, the Mayo Clinic instructs.
Other health conditions that could make yoga problematic include balance problems, uncontrolled high blood pressure, artificial joints and severe osteoporosis.
If you do get doctor's approval to practice yoga, always tell the instructor about any medical conditions so she can know when to give you modifications or tell you to avoid certain poses.
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