A yoga body isn’t just about flexible limbs. The ancient practice can also bolster memory, heart health, and bone strength, says Anna Magee. In the UK, we’re all in on yoga poses like downward dogs and cat cows, spending a whopping £790 million each year on classes and mats.
While some yoga trends are getting pretty wild – think rage yoga, paddleboard yoga, and even dog yoga – science is backing up the practice’s real benefits. Researchers at UCLA found that a three-month yoga and meditation course was more effective than memory exercises for combating age-related brain decline. Other studies have shown yoga can improve sleep for breast cancer survivors.
Lucy Edge, a 53-year-old former ad exec, turned to yoga during a deep depression instead of the antidepressants she was prescribed. After a six-month break in India to learn yoga, she returned happier and more content than ever. Now, she’s written three books on yoga and runs Yoga Meds, listing over 300 clinical trials that showcase yoga’s benefits for issues like arthritis, insomnia, and obesity.
For those looking to boost their memory, a UCLA study involving 25 adults over 55 found that a 12-week course of yoga and meditation resulted in better memory improvements compared to traditional memory exercises. Participants practiced Kundalini yoga once a week and spent 20 minutes daily on Kirtan Kriya, a meditation involving chanting, hand movements, and visualizing light.
Yoga is also good for your heart. A 2014 review published in the European Journal of Preventative Cardiology showed that yoga could lower heart disease risk as effectively as more conventional exercise, like brisk walking. Yoga helps reduce stress, which is a major contributor to heart disease. Studies have linked yoga to improvements in blood pressure, cholesterol, and weight – all factors in heart health.
To reduce stress, try practices like Restorative yoga, where poses are held for up to 12 minutes with the support of bolsters and cushions. It’s like giving your nervous system a break.
If you suffer from back pain, yoga can help. Physiotherapist and yoga teacher Sarah Shone developed yoga classes for the Primary Care Trust’s rehab program for back pain, with 87% of participants reporting less pain. Yoga can also keep incontinence at bay and increase bone density.
For beginners, start with gentle styles like Hatha or Iyengar and inform your teacher of any health issues. If you have specific conditions like back pain, you might even qualify for subsidized yoga courses through your doctor.
Choosing the right yoga mat depends on where you’ll be using it and if you need to transport it often. Thicker mats provide better joint protection, especially if you’re prone to knee or wrist pain. Healthista recommends the eco-friendly Elephant Cork Yoga mat from Valka Yoga, which is durable, antimicrobial, and odor-resistant. It’s also stylish enough to leave out in your living room.
Yoga blocks, like the Valka yoga block with a matching elephant design, can aid in achieving more challenging poses by providing extra length and stability.
Whether you’re new to yoga or experienced, there are different styles to fit your needs. For a stress-reducing practice, try Yin or Restorative yoga. If you want something energetic, go for Vinyasa Flow. Iyengar yoga is perfect for beginners as it focuses on alignment with the help of props. For a modern twist, try Anusara yoga, which combines alignment with flowing movements, often set to music. Yoga Therapy is also available for treating specific injuries or illnesses through specialized instruction.
Remember, yoga is adaptable and can offer valuable health benefits regardless of your flexibility or fitness level.
