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What Is Yoga And What Are Its Benefits- Research proven

Yoga for Flexibility Strike a Pose for Strength Better Posture From Yoga Breathing Benefits Less Stress, More Calm Good for Your Heart Yoga is a great way to work on your flexibility and strength. Just about everyone can do it, too -- it's not just for people who can touch their toes or want to meditate. Some types of yoga are about relaxation. In others, you move more.

Yoga and its benefits !!

The word yoga is derived from the Sanskrit word “Yuji,” meaning yoke or union.

It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.

Practicing yoga is said to come with many benefits for both mental and physical health.

These are few health benefits associated with practicing yoga:

Improve Heart Health

There are various studies that have shown that yoga can help improve heart health and reduce several risk factors for heart disease.

One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t practice yoga.

As hypertension is one of the major causes of heart disease and various cardiovascular diseases. Research has proven that it highly affects the way to reduce hypertension.

Fight Depression

Depression is said to be a serious mental illness. People with depression can respond to various certain things or situations with a fear and dread manner. The various physical signs of depression are pounding heart, increased blood pressure, loss of concentration and sweating.

Depression is one of the major leading mental health disorders present in the present day.

The people with depression have high leaves of cortisol hormone, a stress hormone that has negative side effects on the body.

Researches have proved the after two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol

so practicing yoga is one of the good ways to treat your depression.

Helps in sleep

Getting enough sleep is very important for any person. sleep helps in the restoration of the drained physical health as well as mental health.

There are various advantages of having a good sleep and off coarse numerous health issues when we lack adequate sleep.

In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.

The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups Another study looked at the effects of yoga on sleep in patients with lymphoma.

Relieve Migraines

Headache is a pain arising from the head or upper neck of the body. The pain originates from the soft tissues and the structures that surround the skull or the brain. The brain has no nerves which supply it to give rise to the sensation of pain.

there is increasing evidence that yoga has a positive effect on curing the migraine related headache.

A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group

Improves Respiration

Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.

yoga involves various breathing exercises that improving the breathing capacity and helps in patients who are especially suffering from asthma, sinus related health issues.

In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity.

These are a few yoga workouts for beginners who can be benefited from yoga

is about improving your flexibility and balance. And along the way, you’ll reduce stress and boost your fitness level and strength, explains Mayo Clinic.

The best workouts for beginners include poses that will gently stretch your muscles and reduce tightness.(source) 

Mountain Pose Yoga Workout

This pose is very easy and can be easily practiced by beginners. This helps in improving your balance and position.

You begin by standing tall with a straight spine.  Your big toes should touch. But if you find it difficult, you can keep your feet apart slightly.

Keep your arms at your side with your palms facing outward. Hold the pose for at least 30 seconds, working your way up to a full minute.

Forward Fold Pose Yoga Workout

This is one of the main exercises of yoga, which can help in strengthening lower thigh muscles.

To do the forward fold pose, begin in mountain pose with your hands on your hips. Then, bend forward from your hips, not your waist as you exhale.

Place your hands where it feels comfortable, by your feet or keeps your arms folded. If you’re really flexible, you can grasp your ankles.

If you find the pose difficult, you can bend your knees slightly, taking care to keep them soft rather than locked. As with the mountain pose, begin with 30 seconds and work toward holding the position for a full minute.

Downward Dog Pose Yoga Workout

This asana helps in increasing flexibility. Begin by kneeling on all fours on your mat.

Your knees should rest directly below your hips. Place your hands with your fingers spread slightly forward of your shoulders.

Then, inhale and exhale as you lift your knees from the yoga mat. Keep them bent as you raise your buttocks upward.

Slowly straighten your knees, keeping them soft. Make sure your head stays between your outstretched arms as you tighten them.

Keep your shoulders wide. Stay in this position for at least one minute, working your way up to two or three minutes.

Plank Pose Yoga Workout

It’s an excellent asana to use with a downward dog pose. For our purposes, we’ll begin there and move into the plank pose.

Inhale as you lower your buttocks to put your torso in a flat position. Your arms should rest directly above your hands.

Keep your head straight as you look down toward your mat. Start by aiming to hold the pose for 30 seconds, working your way up to a minute or longer.

For more related articles regarding Mental and physical health:

 

 

Self life hacks

Doctor by profession and blogger by passion

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