Yoga has become a regular practice in many fitness routines. With so many different variations, yoga is truly a one-size-fits-all practice as any one at any age can do it. Everyone always says that yoga is so good for you, but have you ever wondered what those benefits actually are?
We did some research, and have a feeling we can finally put that overbearing question to rest. Keep reading to find out the TRUE scientific benefits of yoga, along with some beginner poses to get you started. As always, we challenge you to record your experiences in your journal so that you can follow the progression of your self-care journey.
Article Touchpoints
What is yoga?
What are the benefits of yoga?
Best yoga poses for beginners
Yoga FAQs
What is yoga?
It’s safe to assume we have all at least heard of yoga, but if not, here’s a quick little summary. Yoga is a mind and body practice that encompasses a variety of styles. Each style involves postures and movement (asanas), meditation and relaxation (samyana), and breathing techniques (pranayama) that all work together to promote mental and physical well being.
There’s a lot of different variations of teaching style and quality, so here’s a little breakdown based on similarity and type: Hatha and Iyengar yoga are mostly made up of stretches and restorative poses, Ashtanga and Vinyasa are more vigorous and athletic, Yin hold poses for long periods of time for deep stretches, and Bikram consists of 26 poses repeated twice in a room that’s heated at 105 degrees.
What are the benefits of yoga?
Up until the last few decades, there haven’t been many legitimate studies about the benefits of yoga. We say legitimate because most previous studies either had screwed results or a less than random study pool. For example, the first randomized study wasn't conducted until 1975 which was published in The Lancet. The study found that yoga was more effective in reducing high blood pressure than regular relaxation, but the trial only contained 34 participants that already had high blood pressure. The results were effective but it’s hard to get a sense of the entirety of the benefits since the sample size was so small and didn’t contain a variety of healthy people.
Since then, many more medical institutions have dived into studying the benefits of yoga. Numerous studies have shown that yoga benefits arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain, and other specialties that are still being studied. According to John Hopkins, these are some of the official benefits that have been studies thus far:
- Aids in back pain relief
- Eases arthritis symptoms
- Benefits heart health
- Promotes relaxation for better sleep
- Increases energy and overall mood
- Helps manages stress
- Connects you with a supportive community
- Protes better self-care
Best yoga poses for beginners
Yoga is great to add into a morning or nighttime routine. All you need is 5-10 minutes of no distractions and a yoga mat of your choosing. Here are 5 great poses to get you started!
Downward-facing dog
How to: Start in a high plank position, then lift your hips up and back, sinking your heels into the floor until your body forms an upside down “V” shape. Actively press your shoulders away from your ears and spread your fingers wide on the mat, with your palms pressed against the floor.
Three-legged dog
How to: Start in downward facing dog. Lift the left foot off the mat and up toward the ceiling while keeping your shoulders square and your body weight evenly distributed between your palms and right foot. Hold for 30 seconds and change sides.
Child's pose
How to: Start in a kneeling position, with shins flat on the ground, butt on heels, and knees slightly wider than toros. Then, walk your arms forward to extend in front of you, lower your stomach to rest on your thighs, and rest your forehead on the floor.
Happy baby
How to: Start by laying on your back with your knees bent. Then, draw your knees toward your chest (outside your ribs) with your knees still bent. Then bring your arms inside your legs and grab your big toes with your peace fingers (pointer and middle finger) of the corresponding foot - your arms should not cross. Gently pull your knees towards the floor.
Corpse pose
How to: Start by laying on your back with your knees bent, feet flat on the floor, left hand on heart, right hand on stomach. Hold for 1 minute and then extend your arms and legs to the floor, both palms should be facing up. Hold this for at least 2 minutes. During these 2 minutes we recommend either sitting in silence or listening to a guided meditation.
Yoga FAQs
Q: Can I do yoga while pregnant?
A: Always consult with a doctor or healthcare professional before starting yoga. If you have never done yoga before, it generally isn’t recommended if you try it in the first 3 months of pregnancy. However, there are some specialty classes designed for pregnant women.
Q: Is there a certain time to do yoga?
A: No, whenever you can fit it in is great! The morning is a great way to start your day loose and filled with energy. If you do it at night, it can be a great way to relax and improve your overall quality of sleep. It really just depends on the type of practice you do.
