{"id":249,"date":"2023-10-30T08:23:05","date_gmt":"2023-10-30T08:23:05","guid":{"rendered":"https:\/\/shashankrsingh.com\/blog\/?p=249"},"modified":"2023-10-31T10:16:05","modified_gmt":"2023-10-31T10:16:05","slug":"the-benefits-of-yoga-how-it-boosts-your-mental-health","status":"publish","type":"post","link":"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/","title":{"rendered":"The Benefits of Yoga: How It Boosts Your Mental Health"},"content":{"rendered":"\n<p>Yoga is a popular exercise that focuses on breathing, strength, and flexibility. Practicing yoga may provide many physical and mental health benefits. Between 2012 and 2017, the percentage of people in the United States practicing\u00a0yoga\u00a0increased from\u00a09.5% to 14.3% in adults and from\u00a03.1% to 8.4%\u00a0in children.<\/p>\n\n\n\n<p>The 2012 National Health Interview Survey reported that around\u00a094% of people who practice yoga in the U.S. do so for wellness reasons. Respondents said that yoga benefits their health by:<\/p>\n\n\n\n<ul>\n<li>encouraging them to exercise more<\/li>\n\n\n\n<li>inspiring them to eat more healthfully<\/li>\n\n\n\n<li>improving their sleep quality<\/li>\n\n\n\n<li>reducing their\u00a0stress\u00a0levels<\/li>\n\n\n\n<li>motivating them to reduce alcohol use and smoking<\/li>\n<\/ul>\n\n\n\n<p>Mounting evidence suggests that yoga may also provide other benefits to health. We list these potential benefits in the sections below.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Reducing stress<\/a><\/h2>\n\n\n\n<p>People often practice yoga to reduce stress and aid relaxation. Scientists are now learning the mechanisms behind how yoga lowers stress. Persistent surges of stress hormones, including adrenaline and cortisol, may damage blood vessels and elevate\u00a0blood pressure.<\/p>\n\n\n\n<p>However, research has shown that people who practice yoga regularly have\u00a0low cortisol levels . Studies have also found that practicing yoga for at least 3 months may\u00a0lower cortisol and perceived stress and\u00a0reduce pro-inflammatory cytokines\u00a0that cause\u00a0inflammation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Relieving anxiety<\/a><\/h2>\n\n\n\n<p>Although most people feel anxious from time to time,\u00a0anxiety\u00a0is also a symptom of many conditions, including panic disorder,\u00a0social anxiety disorder,\u00a0post-traumatic stress disorder\u00a0(PTSD), and\u00a0phobias. A\u00a02016 meta-analysis found that practicing Hatha yoga had a promising effect on anxiety. Yoga was also most beneficial in people who had the highest levels of anxiety at the start of the studies.<\/p>\n\n\n\n<p>An older\u00a0study from 2010 demonstrated that yoga improved mood and anxiety levels more than walking. The researchers suggest that this was due to higher levels of the brain chemical gamma-aminobutyric acid (GABA).<\/p>\n\n\n\n<p>GABA activity tends to be lower in people with anxiety and mood disorders. The researchers tested GABA activity and found that yoga increased GABA levels in the participants.<\/p>\n\n\n\n<p>A\u00a02017 study\u00a0evaluated whether school based yoga practice could help children experiencing anxiety. Practicing yoga at the beginning of the school day for 8 weeks improved their well-being and emotional health compared with the control group.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Managing depression<\/a><\/h2>\n\n\n\n<p>Major\u00a0depression\u00a0affects around\u00a017.3 million\u00a0adults in the U.S. in any given year. Although medication and talk therapy are common treatments for depression, yoga has had some promising results as a complementary therapy.<\/p>\n\n\n\n<p>A\u00a02017 systematic review\u00a0found that yoga could reduce depressive symptoms in many populations, including people with depressive disorder, pregnant and postpartum women, and caregivers. Research from 2017\u00a0looked at people with depression that had not responded well to\u00a0antidepressants.<\/p>\n\n\n\n<p>Study participants who completed 2 months of Sudarshan Kriya yoga experienced a reduction in depressive symptoms, whereas the control group showed no improvements. Researchers suggest that yoga may lower symptoms of depression by\u00a0reducing cortisol , or the \u201cstress hormone.\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Decreasing lower back pain<\/a><\/h2>\n\n\n\n<p>Lower\u00a0back pain\u00a0affects around\u00a080% of adults at some point in their lives, and it affects their ability to perform daily tasks, exercise, and sleep. Yoga may be a convenient and inexpensive way to provide some relief.<\/p>\n\n\n\n<p>A\u00a02017 analysis\u00a0linked yoga practice with lower back pain relief and an improvement in back-related function. Military veterans and active duty military personnel often experience higher rates of chronic pain than the general population, especially in the lower back.<\/p>\n\n\n\n<p>One study in the\u00a0<em>American Journal of Preventive Medicine<\/em>\u00a0showed that a 12 week yoga program improved scores for disability and pain intensity and reduced opioid use among military veterans.<\/p>\n\n\n\n<p>Other research suggests that yoga is\u00a0just as effective at relieving back pain as\u00a0physical therapy. Yoga may also have\u00a0lasting benefit for several months.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Improving quality of life during illness<\/a><\/h2>\n\n\n\n<p>Many people use yoga as a complementary therapy alongside conventional medical treatments to improve their quality of life.<\/p>\n\n\n\n<p>Some evidence suggests that yoga may improve quality of life for people with the following conditions:<\/p>\n\n\n\n<ul>\n<li><strong>Prostate cancer<\/strong>.\u00a0Research\u00a0suggests that attending a yoga class twice per week during\u00a0prostate cancer\u00a0radiation treatment may reduce\u00a0fatigue\u00a0and improve sexual and urinary function.<\/li>\n\n\n\n<li><strong>Stroke<\/strong>. Yoga may\u00a0improve post-stroke balance and motor function even when a person starts practicing it 6 months or more after\u00a0stroke.<\/li>\n\n\n\n<li><strong>Ulcerative colitis<\/strong>. Taking a weekly yoga class for 12 weeks may\u00a0increase quality of life for people with ulcerative colitis, as well as reduce colitis activity.<\/li>\n\n\n\n<li><strong>Rheumatoid arthritis<\/strong>. Joining an 8 week intensive yoga course may\u00a0improve physical and psychological symptoms\u00a0in people with\u00a0rheumatoid arthritis, as well as reduce inflammation.<\/li>\n<\/ul>\n\n\n\n<p>Early research for yoga\u2019s role in improving quality of life in many conditions is promising. However, more studies are necessary before researchers are able to draw firm conclusions.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Stimulating brain function<\/a><\/h2>\n\n\n\n<p>Yoga may stimulate brain function and give a boost to energy levels, according to several studies.<\/p>\n\n\n\n<p>One\u00a02017 study\u00a0showed that Hatha yoga improved the brain\u2019s executive functions, as well as people\u2019s mood. Executive functions are brain activities related to goal directed behavior and regulating emotional responses and habits.<\/p>\n\n\n\n<p>Research from 2012\u00a0found that a single yoga session improved speed and accuracy of working memory more than one session of aerobic exercise. However, the effects occurred only immediately after the exercise, and they were short term.<\/p>\n\n\n\n<p>Other research\u00a0suggests that yoga can improve mental flexibility, task switching, and information recall among older adults.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Preventing heart disease<\/a><\/h2>\n\n\n\n<p>Heart disease\u00a0causes around\u00a0610,000\u00a0deaths in the U.S. each year. It remains the leading cause of death.<\/p>\n\n\n\n<p>An analysis\u00a0of yoga and heart health studies found that yoga reduced risk factors for heart disease, such as body mass index (BMI),\u00a0cholesterol, and blood pressure.<\/p>\n\n\n\n<p>Yoga may also decrease changes in the blood vessels that contribute to heart disease.\u00a0One study found that Bikram yoga, which takes place in a heated room, improved vascular health.<\/p>\n\n\n\n<p>The authors of a\u00a02018 study\u00a0discovered that combining yoga practice and aerobic exercise saw twice the reduction in BMI, cholesterol levels, and blood pressure than taking part in just one or the other.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>How to start yoga<\/a><\/h2>\n\n\n\n<p>Many people regard yoga as a\u00a0safe form of physical activity\u00a0for healthy individuals with guidance from a qualified instructor. Although sustaining severe injuries while practicing yoga is rare, some people do experience sprains and strains.<\/p>\n\n\n\n<p>There are many styles of yoga, ranging from relaxing to vigorous. They include:<\/p>\n\n\n\n<ul>\n<li>Hatha yoga<\/li>\n\n\n\n<li>Vinyasa yoga<\/li>\n\n\n\n<li>Bikram yoga<\/li>\n\n\n\n<li>Ashtanga yoga<\/li>\n\n\n\n<li>Iyengar yoga<\/li>\n\n\n\n<li>restorative yoga<\/li>\n<\/ul>\n\n\n\n<p>When starting yoga, people may wish to join a beginner\u2019s class so that an instructor can teach the correct poses and techniques. Learning from online videos or apps may lead to improper alignment of poses, which may cause injury over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a>Summary<\/a><\/h2>\n\n\n\n<p>Generally, yoga is a safe way to increase physical activity. It may also have many health benefits.<\/p>\n\n\n\n<p>According to scientific research, yoga may:<\/p>\n\n\n\n<ul>\n<li>reduce stress<\/li>\n\n\n\n<li>relieve anxiety<\/li>\n\n\n\n<li>help manage depression<\/li>\n\n\n\n<li>decrease lower back pain<\/li>\n\n\n\n<li>improve quality of life in those with chronic conditions or acute illnesses<\/li>\n\n\n\n<li>stimulate brain function<\/li>\n\n\n\n<li>help prevent heart disease<\/li>\n<\/ul>\n\n\n\n<p>When trying yoga for the first time, join a class for beginners under the direction of a qualified instructor to avoid injuries.<\/p>\n\n\n\n<p>Never replace doctor-recommended medical treatment with complementary or alternative therapies.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga is a popular exercise that focuses on breathing, strength, and flexibility. Practicing yoga may provide many physical and mental health benefits. Between 2012 and 2017, the percentage of people in the United States practicing\u00a0yoga\u00a0increased from\u00a09.5% to 14.3% in adults and from\u00a03.1% to 8.4%\u00a0in children. The 2012 National Health Interview Survey reported that around\u00a094% of [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":250,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,35,7],"tags":[13],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Benefits of Yoga: How It Boosts Your Mental Health - Blogging by ANTARA<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Benefits of Yoga: How It Boosts Your Mental Health - Blogging by ANTARA\" \/>\n<meta property=\"og:description\" content=\"Yoga is a popular exercise that focuses on breathing, strength, and flexibility. Practicing yoga may provide many physical and mental health benefits. Between 2012 and 2017, the percentage of people in the United States practicing\u00a0yoga\u00a0increased from\u00a09.5% to 14.3% in adults and from\u00a03.1% to 8.4%\u00a0in children. The 2012 National Health Interview Survey reported that around\u00a094% of [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/\" \/>\n<meta property=\"og:site_name\" content=\"Blogging by ANTARA\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-30T08:23:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-31T10:16:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/shashankrsingh.com\/blog\/wp-content\/uploads\/2023\/10\/a-man-experiencing-the-benefits-of-group-yoga.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1100\" \/>\n\t<meta property=\"og:image:height\" content=\"734\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Antara Singh\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Antara Singh\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/\"},\"author\":{\"name\":\"Antara Singh\",\"@id\":\"https:\/\/shashankrsingh.com\/blog\/#\/schema\/person\/1d76fe5eaf94347fb8de3ca55e4de36f\"},\"headline\":\"The Benefits of Yoga: How It Boosts Your Mental Health\",\"datePublished\":\"2023-10-30T08:23:05+00:00\",\"dateModified\":\"2023-10-31T10:16:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/\"},\"wordCount\":1190,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/shashankrsingh.com\/blog\/#\/schema\/person\/a254d16aa91a197905ae5ae8ae3fb548\"},\"image\":{\"@id\":\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/shashankrsingh.com\/blog\/wp-content\/uploads\/2023\/10\/a-man-experiencing-the-benefits-of-group-yoga.webp\",\"keywords\":[\"health\"],\"articleSection\":[\"Blog\",\"health\",\"lifestyle\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/\",\"url\":\"https:\/\/shashankrsingh.com\/blog\/the-benefits-of-yoga-how-it-boosts-your-mental-health\/\",\"name\":\"The Benefits of Yoga: How It Boosts Your Mental Health - 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Practicing yoga may provide many physical and mental health benefits. Between 2012 and 2017, the percentage of people in the United States practicing\u00a0yoga\u00a0increased from\u00a09.5% to 14.3% in adults and from\u00a03.1% to 8.4%\u00a0in children. 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