The most practiced form in Brazil is hatha yoga, which combines physical postures and conscious breathing.
Yoga is practiced by approximately 300 million people worldwide. A thousand-year-old discipline with spiritual and philosophical roots. Many of those who practice it, especially in the USA, seek the physical benefits. However, there are also powerful mental health benefits.
There are many types of yoga. The most practiced in both the United States and Brazil is hatha yoga, which combines physical postures and conscious breathing. Yoga can improve balance, flexibility, range of motion and strength. It can also improve mental health, although these benefits are harder to measure. According to many studies, yoga can:
1-Releases useful chemicals in the brain: Most exercise triggers the release of “feel-good” chemicals in the brain. These mood-enhancing chemicals include brain messengers such as dopamine, serotonin, and norepinephrine. Although yoga movements are slow and controlled, they still increase your heart rate, work your muscles hard, and stimulate the release of chemicals in your brain. As a result, the practice can make you happier.
2-Relieve depression: Studies show that yoga can relieve depression. Researchers have found that it is comparable to other treatments, such as medications and psychotherapy. Yoga is generally inexpensive and does not cause the same side effects as many medications. It may also benefit those suffering from major depressive disorder. The use of the practice for depression needs more study because there are not many controlled studies.
3-Reduce stress: When Americans responded to a survey about why they practiced yoga, 86 percent of them said it helped them deal with stress. Tightening and relaxing your muscles can reduce tension. You can also benefit from the calm atmosphere, soothing music, and positive attitude you’ll find in most yoga classes.
4-Relieve anxiety: The breathing training included in yoga can be especially effective since there is a relationship between anxiety and breathing problems. If you have been diagnosed with an anxiety disorder, yoga may not be of much help, but some psychologists still use it to complement other forms of therapy.
5-Improve sleep: Research suggests that yoga can improve sleep. This may be especially true for older adults. In a study of people over the age of 60, participants reported an increase in the quality and quantity of their sleep. They also increased sleep efficiency, which measures the percentage of time spent in bed actually sleeping.
6-Improve social life: If you attend an in-person yoga class, you may benefit from interacting with others in your group. Social connections can positively influence mental and physical health. Additionally, acting in unison with others, sometimes called synchrony, has unique social advantages. Moving and breathing at the same time as others can give you a sense of belonging and promote group connection.
7-Promote other healthy habits: If you practice yoga, you may be more likely to choose healthier foods. Yoga can also be a gateway to other types of physical activity. Exposure to other health-conscious people can inspire you to make other positive lifestyle changes.
In addition to these benefits, yoga can be helpful for those trying to lose weight, quit smoking, and manage chronic illnesses. Of course, results may vary. Your outcome may depend on your attitude, the quality of your instruction, and the type of yoga you practice.
How to use yoga to improve mental health
The best way to learn yoga is with a qualified teacher, either in a private session or in a group. A teacher can correct postures and show you how to change them if necessary. You can use blocks, straps, and other objects to make some poses easier. And you can even do yoga in a chair instead of on the floor.
You can also learn yoga online or through a book or DVD. But the best way to avoid injury is to take an in-person class. Once you learn the basics, you can use books and videos to help you practice. You’ll benefit more if you do this at home between in-person classes, and online classes can keep your practice outside of the group interesting. If you feel comfortable doing yoga at home, you can practice it when you experience increased stress, insomnia, or other problems.
Risks of practicing yoga
Yoga is a low-risk activity, but it can cause injuries, especially sprains or strains. Poor technique, pre-existing conditions, or simply trying positions that are too difficult can cause injury. Some can be attributed to inadequately trained teachers. The risk of injury doesn’t stop most yoga enthusiasts from practicing it. Of those who were injured while practicing yoga, less than 1 percent dropped out.
The risks are greater for older individuals, who may have less muscle strength and lower bone density. You should talk to your doctor about your exercise program if you are injured. Additionally, you should never use yoga practice as a substitute for medical care.
Source: WebMD
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.