By Emma Gleaves

Yoga and Health are closely related – some believe that Yoga is a science of health. When Yoga is practiced correctly, it can bring many benefits – physically, mentally and emotionally through its holistic approach.

Yoga practice teaches people a new lifestyle and a new way of thinking. Asanas, (postures), not only improve the flexibility and strength of the musculoskeletal system but have many other physiological benefits such as:

Decreased pulse and respiratory rates

Decreased blood pressure

Endocrine normalisation

Improved eye-hand co-ordination

Improved posture

Increased energy levels

Weight loss, eg through increased metabolism and stimulation of the thyroid gland

Improved sleep (improved quality and therefore less sleep required)

There are also psychological and biochemical benefits to asanas and these include;

(Psychological)

Improved moods

Increase of self-acceptance and self-actualisation

Decrease of anxiety and depression through focusing the way emotions are expressed in the body

Improved concentration, memory and attention

(Biochemical)

Glucose, sodium, cholesterol and triglycerides decrease

Vitamin C increases

There are a number of chakras located in the body and these have direct links to endocrine glands. They are part of a complex interdependent system and each relates to a physical function, for example, digestion, respiration and circulation. It is important that these messenger systems of nerves and hormones are kept in balance to regulate the body’s physical and emotional balance. Asanas can be used to target areas which may be out of balance.

Whilst many of the above benefits are also applicable to general exercise, Yoga asanas are preferable due to the fact that the parasympathetic nervous system dominates and slow dynamic and static movements take place which decrease the risk of injury.

Whilst asanas are the most well known aspect of Yoga practice, Yoga Breathing, (Pranayama) is also important and closely related to a person’s health.

According to Swami Sivananda, the benefits of pranayama include:

“The body becomes strong and healthy. Too much fat is reduced. There is luster in the face. Eyes sparkle like diamonds. The practitioner becomes very handsome. Voice becomes sweet and melodious”

Breathing patterns can affect the spine in various ways, for example, movement of the ribs and changes in pressure within the chest and abdomen. Exhaling can help relax muscles which can be used as an aid to reduce pain.

Mental performance can be improved through increased brain activity, for example, by breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain.

Breathing correctly distributes oxygen to the organs and brain, expels waste carbon dioxide and has control over the flow of energy in the body.

Breathing techniques are employed within the relaxation and meditation techniques of Yoga.

Relaxing the body allows an increase in the flow of blood bringing nutrients to cells and speeding up the removal of waste products. It also quietens the mind. Meditation augments relaxation, introduces perspective and creates peace in the mind and emotions.

The inclusion of relaxation and meditation is not only a physiologic antidote to stress, (which in itself is the cause of many ailments), but is also said to help reduce pain due to the focus on self awareness.

Pain can also be managed through Yoga by helping the brain’s pain centre regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Research shows that Yoga can be used as a healing aid for such conditions as Asthma, respiration problems such as Bronchitis and Emphysema, back pain, migraines, hypertension, fatigue and rheumatism.

Indra Devi, author of many books on Yoga suggests that with Yoga:

“You will be able to enjoy better sleep, a happier disposition, a clearer and calmer mind. You will learn how to build up your health and protect yourself against colds, fevers, constipation, headaches, fatigue, and other troubles. You will know what to do in order to remain youthful, vital and alert, regardless of your calendar-age; how to lose or gain weight; how to get rid of premature wrinkles, and keep a smooth skin and clear complexion.”

Yoga slows down the aging process by giving elasticity to the spine, firming up the skin, removing tension from the body, strengthening the abdominal muscles, eliminating the possibility of a double chin, improving the tone of flabby arm muscles and correcting poor posture. Other anti aging effects may include improved vision and hearing, (due to better nerve and blood supply) and a more positive mental/emotional state.

Swami Sivananda says that “By practicing the Asanas regularly, men and women will acquire a figure which will enhance their beauty and that suppleness which gives them charm and elegance in every movement,” and “be endowed with a peculiar glow in his face and eyes and a peculiar charm in his smile”

Research shows that women who practice Yoga report more body satisfaction, less self-objectification, and greater satisfaction with physical appearance (compared to women who don’t do Yoga).  As Yoga encourages listening to your body there are also fewer symptoms of eating disorders reported by women who practice Yoga, perhaps because the discipline of Yoga makes encourages different thinking about the mind and body by enhancing the mind-body connection.

Yoga encourages a healthy diet and internal and external cleanliness to promote good health and vitality.  A good diet is essential as vitality comes from the body’s energy resources and resistance to disease is increased when there is no “traffic jam” of toxins and impurities.

Yoga is also beneficial on a mental level in that is it said to result in the reduction of feelings of frustration, persecution and insecurity and increased feelings of poise, serenity, contentedness and patience.

The effects of Yoga upon character as noted by Dechanet in Christian Yoga;

“Yoga also produces a more active, willing and generous disposition. It quickens the life of faith, of love of God and our neighbour. It quickens our sense of duty and responsibility as men and, above all, as Christians”.
“It follows that Hatha Yoga influences character to the good. One man, after some weeks of practice, admits he no longer knows himself, and everyone notices a change in his bearing and reaction. He is gentler, more understanding. He faces experience calmly. He is content; the pinpricks of life affect him less or not at all. He is in command of his own will and goes about his studies without fear and anxiety. His whole personality has been altered and he himself feels it steadying and opening out; from this there arises an almost permanent condition of euphoria, of ‘contentedness’ “. “You will feel that gentleness and sympathy come more readily. You will not feel like venting your spleen on others as frequently as before, and if it should occur, you will regret it all the more. You will make a kind of pact of non-violence with yourself. You will still have fits of impatience often enough, and even of anger. But something will be telling you that this is not only bad but even useless, and that it really is not worth the trouble to fly out and get beside yourself for nothing. ‘A great need for sincerity -will bring you to detest, more than others do, not only lying but all forms of duplicity and dissimulation. You will sense the more keenly whatever is not genuine, and even what is merely conventional in speeches and words, and also in attitudes that men think they can take up in order to edify, but more often they take up lest they should lose face”

Yoga may reduce annoyance with others and others’ annoyance with you. If you become less irritable, you tend to irritate others less and tend to be less irritated by what others do. If you develop a cheery spirit, you will find that this is catching!

To conclude, Yoga is beneficial for physical health and improved relaxation. It increases stamina, vitality, zest for life, clarity, concentration, motivation, willpower, self-confidence and awareness, creative insight, love for all and inner peace and happiness.

Happiness is a state of mind and the mind is supported by the body – a healthy mind lives in a healthy body.  Without physical health you would not be completely happy and without mental happiness you wouldn’t be completely healthy.

Emma Gleaves is a Certified Yoga Teacher who teaches in Bolton, Greater Manchester, Great Britain.