Health Benefits of Yoga

Whether you’re a passionate yogi or new to the ancient Hindu practice, the benefits of yoga are endless. “With a growing body of research proving yoga’s healing benefits, it’s no wonder more doctors—including those with traditional Western training—are prescribing this ancient practice to their patients”- Susan Enfield, Yoga Journal. Get in touch with your inner self and discover the benefits of yoga.

Improves your flexibility
One of the first things many beginners say before starting yoga is, “I’m not very flexible.” You do not have to be super flexible to do yoga; however, after consistent practice you will find gradual loosening of muscles. You may even notice aches and pains you had before begin to disappear.

Builds muscle strength
Using your body weight during yoga builds strength in ways many people didn’t think possible. The muscle and strength built from this practice protect us from conditions like arthritis and back pain. When you build strength through yoga, you balance it with flexibility.

Increases your blood flow
Yoga gets your blood flowing from head to toe. Many of us have poor circulation in our hands and feet and consistent practice gets oxygen to your cells, helping them function better. Whether it is a twisting pose, side bend, headstand, or downward dog, each function to get your blood moving.

Improves your balance
Many of us often feel off balance in our day-to-day lives. Whether it is mental or physical, yoga is shown to create an overall sense of balance. Regularly practicing yoga increases proprioception (the ability to feel what your body is doing and where it is in space) and improves balance. Improving balance can increase muscle and mental strength.

Helps you sleep
Yoga can provide a reprieve from the hectic schedules of our lives. Some of the less intensive practices, such as restorative yoga, encourage rest and going within to relax. Allowing our bodies to rest is something we often do not do when we get caught up in our daily schedules. Taking time for yourself is essential in your yoga practice.


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The Foam Roller: Rolling Away the Aches and Pain

Foam rolling, a form of self-massage, is a newly popularized method of exercise recovery. Although this technique has been used by professional athletes and physical therapists for many decades, the benefits of using a foam roller are appearing more in mainstream media.

The method of action behind foam rolling is applying moderate pressure to muscles to relieve tightness or knots. These muscle ailments can be the result of minor “overuse” injuries—that is, the soreness you get from working out a muscle too much— even sitting or sleeping incorrectly. Although applying pressure to these sore areas might cause some pain or discomfort, it should feel comparable to stretching: uncomfortable at first but relieving once you’ve finished the exercise.

But the benefits of foam rolling do not end at relieving muscle soreness or knots. This technique can also help increase flexibility and add a greater range of motion during exercise. Since this self-massage increases blood flow, you can also use it as part of your warm up or cool down routine—promoting a faster recovery time and even decreasing the chance of injury.

Bottom Line: Incorporating a foam roller into your workout routine can have a multitude of benefits and may prove to be more effective than stretching alone. With the sudden increase in popularity of these rollers, you can now find one on the market for as little as $10. If you’re interested in foam rolling, consult your doctor, physical therapist or coach to learn the proper form and technique for your specific body needs.

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Benefits of Bikram Yoga

Bikram yoga isn’t your typical hot yoga. Brought to the United States in the late 90’s, this type of yoga is practiced at 105 degrees Fahrenheit and 40 percent humidity. The class consists of 26 repeating, structured poses, which are done in a ninety minute session. These vigorous movements require lengthy, forceful and well-controlled contractions of all major muscle groups. Over the years, the practice of Bikram yoga has gained popularity and its potential benefits have caught the attention of researchers.

A study from Colorado State University published in The Journal of Strength and Conditioning Research, sought to determine whether Bikram yoga has any short-term effects on muscular flexibility, endurance, cardiovascular health and weight loss among healthy young adults. The study included 22 young, healthy adults who were split into two groups: the yoga group and the non-yoga control group. The yoga group practiced Bikram yoga for eight weeks, three times per week; the control group did not practice any yoga. All subjects were assessed for muscular endurance and flexibility, cardiovascular health, and body composition before and after the eight weeks.

Results of the study demonstrated that Bikram yoga promotes muscular strength, greater flexibility in the lower back and hamstrings, and a small but insignificant decrease in body fat and increase in lean body mass compared to the non-yoga control group. Surprisingly, the results did not show any decrease in blood pressure or improved cardiorespiratory health with the practice of Bikram yoga. Researchers concluded that cardiovascular benefits can potentially be observed if Bikram yoga is practiced over a longer period of time.

Bottom line: Bikram yoga targets major muscle groups that tend to become less flexible as we age, and regular practice promotes both strength and flexibility. Additionally, Bikram yoga may increase lean muscle mass and improve body composition. If yoga in a hot, humid room is not your cup of tea, research shows that practicing yoga without the heat is still a great way to promote physical fitness and overall health. Remember to check with your doctor before starting any new exercise regimen. 

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