By fitlifemonthly 
Yoga isn’t just about being flexible – it can actually boost your memory, heart, and bone health, according to Anna Magee.
Brits are spending a whopping £790 million every year on yoga classes and mats. Yoga has become quite the trend, with people trying out all sorts of crazy variations like rage yoga, naked yoga, yoga on paddleboards, or even with dogs. But beyond these quirky hybrids, science is backing up yoga’s real benefits.
Researchers from UCLA discovered that a three-month yoga and meditation course was more effective than memory exercises in reducing age-related brain changes. Another study showed that it could help breast cancer survivors sleep better.
Take Lucy Edge, for example. At 53, this former ad executive turned to yoga to battle her deep depression, skipping the anti-depressants she was prescribed. She took a six-month break to practice yoga in India, and though she didn’t achieve a “yoga goddess” body, she returned happier and more content. Inspired by her experience, she wrote three books about yoga and created Yoga Meds, which lists over 300 clinical trials showcasing yoga’s benefits for everything from arthritis to insomnia.
Curious about how yoga can benefit your health and how to get started? Here’s the scoop:
If crossword puzzles and Sudoku have been your go-to for memory training, it might be time to add yoga. In a UCLA study, participants over 55 who completed 12 weeks of yoga and meditation showed better spatial and visual memory improvements compared to those who did memory exercises. They also experienced less depression and anxiety and better stress resilience.
You don’t need to spend hours on headstands to gain these benefits. The study participants did just one hour of gentle Kundalini yoga a week. This type of yoga includes breathing techniques, meditation, and mantra chanting that might feel weird at first but is easier than other forms of meditation. They also practiced 20 minutes of Kirtan Kriya daily, a meditation involving chanting, hand movements, and visualizing light.
For heart health, yoga might be a gentle yet effective option. A 2014 review published in the European Journal of Preventative Cardiology showed that yoga could lower heart disease risk as much as brisk walking. Yoga helps reduce stress, which can lower blood pressure and heart rate, reducing the risk of blood clots and heart disease.
Dr. Mike Knapton from the British Heart Foundation points out that yoga’s emotional health benefits are well-established and can help with anxiety, stress, and depression – all common in people with cardiac issues. Yoga can improve blood pressure, cholesterol, and weight, which are all heart disease risk factors.
Charlotte Watts, a yoga teacher and nutritional therapist, created a series of stress-reducing yoga poses perfect for beginners. Anna Ashby, a senior teacher at Triyoga Studios in London, recommends practicing Restorative yoga, where postures are supported and held for up to 12 minutes, giving the nervous system a break.
Back pain sufferers can benefit from yoga too. Sarah Shone, a physiotherapist and yoga teacher, developed yoga classes for back pain relief. An impressive 87% of participants reported reduced pain. The National Institute of Clinical Excellence (NICE) endorses yoga for lower back pain. Yoga strengthens muscles, including the pelvic floor, and is weight-bearing, which can boost bone density.
If you’re new to yoga, inform your teacher about any health issues and start with gentle styles like Hatha or Iyengar yoga. If you have specific conditions like back pain, consult your doctor to see if you qualify for a subsidized yoga course.
When choosing a yoga mat, consider where it will be used and how often you’ll carry it. A thicker mat can protect your joints, and if you sweat a lot, a cork mat might be ideal as they get grippier when wet and are naturally antimicrobial.
For beginners, try Yin or Restorative yoga classes with lots of support. Vinyasa Flow is more energetic and links postures to breath. Iyengar yoga focuses on precise alignment and uses props for support. Anusara yoga combines alignment with flowing movements to upbeat music. Yoga Therapy is tailored to help heal injuries or illnesses.
With these insights, you can find the right yoga practice for your needs and enjoy its various health benefits. Happy practicing!