The practice of yoga can be traced all the way back to India, at least 5,000 years ago. Today, an estimated 34 million Americans practice this ancient tradition.
Having grown over such a long period of time, the practice of yoga has evolved several different branches. However, each one retains the core concept of yoga: unity.
Traditional yoga maintains a strong focus on meditation and mindfulness, emphasising harmony between the body and mind. It’s practiced as a complete lifestyle, which includes a vegetarian diet, positive attitudes, and kindness towards others.
In the 20th century, yoga’s popularity boomed in Western cultures. The physical aspects of yoga – holding poses, called asanas, with the goals of flexibility, strength, and stillness – were brought to the forefront and influenced by gymnastics.
This kind of “yoga as exercise” is the way yoga is commonly practiced in the USA today, with meditative practices typically included at the end of a physical class.
More Than an Exercise Class
People who practice yoga, or “yogis”, describe feeling more energised, calm, and resilient as a result.
But can we measure the impact of practicing yoga on our wellbeing?
Science says – yes, we can!
The evidence shows that yoga is just as good for us as, if not even better than, other types of exercise.
Practicing yoga as exercise helps to regulate blood glucose levels, support musculoskeletal functioning, and protect the cardiovascular system – just like any other cardio or strength-based workout.
Scientists found that even short-term yoga courses are associated with improved balance in the immune system, which lasts much longer than the duration of the course. This has a positive impact on the whole body, supporting, protecting, and growing healthy cells.
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For The Body and The Mind
Physical exercise also supports our mental health, releasing endorphins and helping us to manage stress – yoga is no exception.
In 2011, scientists found that yoga as exercise not only alleviated feelings of depression and stress, but also stoked a sense of hopefulness in undergraduates at a southeastern USA university.
When more traditional components of yoga were included in this study, giving attention to ethical and spiritual health, symptoms of anxiety also decreased alongside biological measurements of the stress hormone cortisol.
Meditative Movement
Some types of yoga could be classified as “meditative movement” – incorporating physical movement with awareness and control of the breath and mental activity.
Meditative movement has been found to improve subjective measurements of mood, sleep, and quality of life. It’s thought that meditative movement uses rhythm and focus to activate the body’s “rest and digest” system, also called the parasympathetic pathway.
The parasympathetic pathway is the system responsible for making us feel calm, relaxed, and safe. In today’s world, this system is often in a state of under-activation. Many of us feel chronically stressed, which can pave the way for significant mental health challenges.
The meditative component of yoga may be crucial to its efficacy.
Not only does meditation subjectively improve wellbeing, but we can physically see its impact on the brain.
Practicing mindful meditation is associated with larger brain areas responsible for emotional regulation, self-awareness, and logical thinking.
Yoga has also been found to increase levels of GABA, serotonin, and dopamine. These brain chemicals act as natural mood-boosters and help us to sleep well, feel energised, and even feel more connected with others.
The Invisible Benefits of Yoga
Not only does yoga tangibly improve our wellness, but it also supports our fulfilment by creating a sense of purpose.
For example, perfecting an asana takes time, practice, and dedication. When yogis decide to learn an asana, their goal gives them something to strive towards. This becomes their motivation on days they don’t feel like practising – days we all struggle with from time to time.
Even if the purpose derived from yoga is simply the act of practicing it, having this purpose brings meaning to the experience.
Many yogis often experience stronger alignment with their spirituality through yoga practice. Despite its many alterations over time, Western forms of yoga often retain aspects of spirituality, connection, and seeking clarity. Its benefits, therefore, can be felt not only in the body and mind, but also in the soul.
Integrating Yoga for Rounded Wellness
Traditional yoga practices are, by nature, holistic lifestyles. They encourage the yogi to examine their ethical principles, their relationships with others, and their nutritional health, as well as their physical strength and emotional awareness.
The existing scientific evidence supports this integrated style as the most effective form of yoga for boosting wellbeing.
This makes sense when you consider that the yogic lifestyle echoes typical wellness advice: eat well, exercise, socialise, and live according to your values.
Rest assured, committing entirely to a new way of life isn’t necessary to enjoy the benefits of yoga.
Just like strength and flexibility aren’t necessary to start practicing yoga as exercise, simply integrating the principles of yoga and meditative movement sets positive processes in motion within your body and mind.
It’s important to practice in a way that feels right for you. Depending on your body, some yoga poses may be more beneficial than others; for example, yoga practitioners with concerns about their intraocular pressure should avoid inversions – these are “upside-down” positions and other poses which position the head beneath the heart.
The first steps of your yoga journey need not be huge strides – start integrating yoga into your lifestyle one step at a time and discover its benefits on the mind, body, and soul.
