The physical practice is not the only practice in yoga but there are so many benefits to the practice of asana, pranayama and meditation that it is no wonder this is what gets all the press. So what exactly are those benefits and why?
First off lets look at what those three more physical practices of yoga are:
Asana – what in the western world is often known as yoga, the physical practices of postures
Pranamyama – focusing on the breath and using the breath in order to help cleanse the mind and body
Meditation – the practice of resting the mind and attaining a conscious state different to the norm
Yoga obviously isn’t a fix all and when it come to physical ailments should always be used in conjunction with a medical profession but through the practice of these three things what can we achieve?
Physically the benefits can include
– improved concentration and focus
– developing a body balanced in flexibility and strength
– lowering blood pressure
– helping to manage stress and anxiety
– an increase in our immune system
– relief from stiffness
– improved respiration, blood flow and energy
– helping to improve posture by greater body awareness
– can help to increase bone density
– focusing on balance in the body
Mentally the benefits can include
– helping to regulate stress and anxiety
– slowing down brain activity
– bringing clarity of thought
– helping to improve memory and concentration
A little bit of science
So why does the practice of postures, breath work and meditation bring about such a change in the body? Quite a few of these benefits could come from any form of exercise but it is the balance of strength and flexibility alongside mindfulness that brings the whole list of benefits to yoga.
Yoga postures often use a large variety of muscles rather than focusing on one particular area which means the entire body is being used and by raising the heart rate metabolism is increased. By increasing muscle mass this helps the resting metabolism rate to be higher meaning the body can burn fat more. The combination of both these factors leads to a more healthy body. In addition to muscular activity any exercise working against gravity and moving muscles will help with bone density disorders such as osteoporosis as participating in regular weight bearing exercise can increase bone density.
The lymphatic system is the one which aids our immune system by filtering waste and removing toxins/dead blood cells/pathogens from the bodies tissue as we all as helping to carry protein molecules, nutrients and hormones around the body. The problem with this system though is unlike the circulatory system which has a pump, the heart, to move everything around, the lymphatic system relies on body movement to get it’s work done. Therefore immediately by moving your body and being active your are helping its work and helping your body to be healthier and to be able to fight off the nasties better.
Yoga can also help to stimulate the parasympathetic nervous system which is responsible for the rest and repose state of the body. This makes the body relax, stimulates the digestive organs and centres the body on relaxation and energy absorption whereas the sympathetic nervous system reacts more with hormones such as adrenaline which puts the body into a more fight or flight response. Yoga can effectively work on both of these systems, increasing the sympatetic nervous system responses through strong practices but also helping to stimulate the parasympathetic in slow relaxing practices and it is this element that can help to decrease some of the conditions related to stress and anxiety.
Anxiety and stress can also be reduced through the use of a pranayama practice which is working towards improving the efficiency of respiration. Even without any of the more fancy breath work techniques bringing an awareness to our breathing and focusing on deeper breaths brings in full body breathing rather than the shallow breaths that we often all rely on. Not only does this mean there is more oxygen in our body for our muscles and organs but it also lessens a heightened sense of anxiety that can go hand in hand with shallow breathing.
Ultimately though yoga can teach us more about our own bodies and bringing awareness to how they work and feel is as important as the science behind it. Once we begin to feel better in ourselves we often treat ourselves more kindly, focusing on our eating, posture and habits and making a more rounded lifestyle. The brain and the body are constantly learning and rejuvenating and always open to new ways of moving and experiencing and the benefits to this sort of discovery are endless.