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.
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.
As hypertension is one of the major cause of the heart disease and various cardiovascular diseases. Research has proven that it is highly effect way to reduce hypertension.
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, lose of concentration and sweating.
Depression is one the major leading mental health disorders present in the present day.
The people with depression has high leaves of cortisol hormone, a stress hormone which 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 every important to any person. sleep helps in restoration of the drained physical health as well as the mental health.
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.
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 are increasing evidence that yoga has 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
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 which 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 few yoga workouts for beginners who can be benefited with yoga
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 the 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 the 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 keep 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 the 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 downward dog pose. For our purposes, we’ll begin there and move into 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.
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