By fitlifemonthly 
A yoga body isn’t just about being flexible; the ancient practice can enhance memory, heart, and bone health, says Anna Magee.
Brits are really getting into yoga, spending around £790 million annually on classes and mats. While yoga seems to get more unconventional with variations like angry yoga, naked yoga, paddle-board yoga, horseback yoga, and even dog yoga, its true benefits are being validated by science.
For instance, UCLA researchers found that a three-month yoga and meditation course was better than memory exercises in reducing age-related brain impairment. Another study showed yoga could improve sleep for breast cancer survivors.
When Lucy Edge, 53, a former advertising executive, experienced severe depression, she turned to yoga instead of her prescribed antidepressants. She took a six-month career break, traveled to India to learn yoga, and returned with a profound sense of happiness and contentment. She went on to write three books about yoga and founded Yoga Meds, a section of her site Yogaclicks.com, listing over 300 clinical trials on yoga’s benefits for various conditions.
Here are some health benefits of yoga and tips on how to start:
If brain games like crossword puzzles or Sudoku have been your go-to memory exercises, yoga might be a great addition. A UCLA study on adults over 55 showed that 12 weeks of yoga and meditation led to better visual and spatial memory, reduced depression, anxiety, and increased resilience to stress. Though the study was small, it highlights the potential of yoga and meditation in maintaining heart and brain health as we age.
Try it: For benefits, you don’t need to do hours of difficult poses. The study participants did one hour of Kundalini yoga a week, which includes breathing techniques, meditation, and chanting. They also practiced 20 minutes of Kirtan Kriya daily, a meditation involving chanting, hand movements, and light visualization.
Yoga can be as effective as brisk walking for heart health. A 2014 review published in the European Journal of Preventative Cardiology highlighted that yoga could lower heart disease risk. Yoga helps with stress reduction, which in turn lowers blood pressure and heart rate, reducing the risk of blood clots.
Try it: Charlotte Watts, a yoga teacher, and therapist, has developed a series of gentle yoga poses detailed in her book, “The De-Stress Effect,” perfect for beginners. Additionally, senior teacher Anna Ashby from Triyoga Studios in London recommends Restorative yoga, where postures are supported and held for long periods, which helps reduce stress quickly.
Yoga has been beneficial for those with back pain. Musculoskeletal physiotherapist and yoga teacher Sarah Shone developed a yoga program for back pain rehabilitation, with 87% of participants reporting reduced pain. Yoga is also included in NICE guidelines as a helpful exercise for lower back pain. It can even help with incontinence and increase bone density by targeting pelvic floor and other muscles in a weight-bearing capacity.
Try it: If you’re starting out, inform your teacher about any health issues, and begin with a gentle style like Hatha or Iyengar. For specific conditions like back pain, check if you qualify for a subsidized yoga course via an exercise referral scheme.
Whether you’re new to yoga or experienced, having the right props can improve your practice. When choosing a yoga mat, consider where you’ll keep it, whether you need to carry it often, your height, and the mat’s thickness to protect your joints.
Healthista recommends the Elephant Cork Yoga Mat from Valka Yoga (£69.95). It’s eco-friendly, made from organic cork and natural rubber, and the company plants a tree for every order. The mat is 3mm thick, providing good cushioning, and cork is naturally antimicrobial and odor-resistant.
Also, consider the matching Valka yoga block (£19.95). Cork blocks provide stability and grip, making it easier to move into challenging poses.
For beginners or those with flexibility concerns, try Yin or Restorative yoga classes with supportive props. For a more energetic approach, try Vinyasa Flow. Iyengar yoga focuses on precise posture alignment, great for beginners, using props. Anusara yoga combines alignment with flowing movements and upbeat music. For specific health issues, consider Yoga Therapy.
Lucy Edge’s latest book “Down Dog Billionaire” is available on Amazon.