The yogaa millennial practice that unites body, mind and spirit, has consolidated as one of the most appreciated disciplines to improve psychophysical well -being. Your benefits, Supported by numerous scientific studies, they already manifest themselves from the first sessions and amplify with constant practice over time. Whether it is to reduce stress, improve flexibility or prevent health problems, yoga offers a holistic approach that adapts to any age and level of physical preparation.
Here are some of the numerous positive transformations To which those who decide to approach yoga and to carry on a regular and constant practice to fully enjoy its benefits could meet over time.
Immediate benefits: the advantages from the first lessons
From the first sessions, yoga begins to transform the body and mind, offering tangible results that motivate to continue.
Improves cognitive functions
A study conducted by the University of Illinois has shown that just 20 minutes of Hatha Yoga – a form of yoga focused on postures (asana) and breathing – can significantly improve brain functions. The participants who practiced Yoga obtained better results in memory tests, attention and concentration than a group that had carried out 20 minutes of aerobic activity. This effect is probably linked to the combination of aware movements and breathing techniques that favor brain oxygenation and the reduction of mental stress.
Reduces stress levels
Yoga is a powerful ally against stress, thanks to its ability to Lower cortisol levelsthe stress hormone, and to reduce the activity of inflammatory proteins, as highlighted by a study by the University of California. Relaxation techniques, such as meditation and pranayama (breathing control), activate the parasimpatic nervous system, promoting a state of calm and deep relaxation.
Positive genetic changes
A small study Conducted in Norway, he suggested that yoga can influence gene expression, in particular of genes related to the immune system. This effect, observed after regular sessions, could explain why yoga practitioners tend to be more resistant to diseases and better respond to stress.
Increases flexibility
The practice of styles such as the Bikram yogawhich provides for a sequence of 26 postures in a heated room, improves the flexibility of the shoulders, back and knees, as a study demonstrated recently conducted at the Colorado State University. In addition, it contributes to reducing body fat and strengthening musculature, improving posture and general mobility.
Create positive habits
Starting practicing yoga regularly teaches discipline and awareness. The dedication to practice stimulates willpower, encourages self -care and helps to balance rigor and indulgence. This approach is also reflected in other areas of life, promoting a healthier and organized lifestyle.
Medium -term benefits: the advantages after a few months
With a constant practice of a few weeks or months, the benefits of yoga become deeper and affect different aspects of physical and mental health.
Lower blood pressure
People with mild or moderate hypertension could benefit from the practice of yoga, as one points out study of the University of Pennsylvania. The researchers found that people who practiced yoga, compared to those who had participated in a nutritional program, could enjoy a greater reduction in blood pressure.
Improves lung capacity
A small study conducted at the Ball State University, he discovered that Practice Hatha Yoga for 15 weeks It could significantly increase vital lung capacity, which is the maximum amount of exhaled air after making a deep breath.
Improves sex life
A study conducted ad Harvard In 2009 he showed that yoga can help increase both wish that the sexual satisfactionwith particular reference to women, also because would help them to be more familiar with your body.
Relieves chronic neck pain
A German study published in The Journal of Pain has shown that four weeks of practice of Yoga Iyengar (a type of yoga that underlines the importance of the alignment of the different parts of the body in the Asanas and which uses supports, such as straps and bricks) is effective in reducing the intensity of pain in adult subjects suffering from chronic neck pain.
Relieves anxiety
A study conducted in 2010 by Boston University researchers he showed thatand 12 weeks of yoga practice they could contribute to reduce anxiety and to increase the levels of gamma-aminobutirrico acid in the brain. Low levels of this substance are related to disorders such as anxiety and depression.
Stabilizes blood sugar
Add the yoga to the advice to follow for the Diabetes management It can help make blood sugar levels more constant according to one study Posted on Diabetes care In 2011. Furthermore. Only three months of practice would lead to a decrease in the body mass index, a factor that would help to reduce blood sugar levels. Experts remember that yoga should accompany other forms of regular physical activity – and not replace them – in particular in patients affected by both type 2 and obesity diabetes.
Improves balance
According to one study conducted in 2008 at Temple University, follow a designed Yoga Iyengar program For the elderly can help To improve balance and work to help prevent falls in women over the age of 65.
Long -term benefits: the advantages after years of practice
With years of dedication, yoga becomes a real philosophy of life, with deep effects on health and general well -being.
Stronger bones
A pilot study conducted in 2009 by Loren Fishman has shown that practicing yoga can improve bone densitywith particular reference to older people. A group of elderly was monitored as regards the bone density before and after the practice of a cycle of yoga lessons lasting two years. An increase in bone density was detected in those who had practiced, while in the control group, which had not dedicated themselves to yoga, a reduction was found, just as we would commonly expect in the elderly people over the years.
Reduction of body weight
The researchers of Fred Hutchinson Cancer Research Center of Seattle have found an association between a regular practice of yoga and the reduction of body weight – or the maintenance of a healthy and stable weight – between more than 15 thousand healthy middle -aged people.
Reduction of the risk of heart disease
As an integral part of one healthy lifestyleyoga can help Reduce cardiovascular risk factorsas high pressure, high cholesterol and blood sugar levels. According to Harvard experts, the cardiovascular benefits of yoga are comparable to those of activities such as cycling or running, thanks to its ability to improve circulation, reduce stress and promote heart health.
Why does yoga work?
The benefits of yoga derive from its holistic nature, which combines exercise, conscious breathing and meditation. The Asana strengthen and lengthen the muscles, improving posture and mobility. Pranayama techniques increase the oxygenation of the body and calm the mind. Meditation and relaxation reduce stress and improve mental health. In addition, yoga stimulates the parasimpatic nervous system, favoring the recovery and internal balance.
Tips to start
For those who want to approach yoga, here are some suggestions to start practicing it:
