The regular practice of even a short 15 minute routine of yoga asanas provides multiple levels of benefit to all of the systems of our body. This two part article will cover ten benefits of yoga:
1. Strengthening yoga postures increase bone density
Many yoga exercises, or asanas are considered excellent weight bearing exercises. Our bones reach their maximum density at around 30 years old, and all of us will naturally begins to lose some bone mass with aging. However, especially in women, this loss can be as dramatic as 20% in the first 5-7 years after menopause,* (1) leading eventually to the painful, degenerative condition of osteoporosis.
Integrating weight bearing exercises into your daily routine is important to prevent bone loss. Yoga postures that support the body’s weight and are held isometrically, such as the plank pose, cakrasana (wheel), sahajasana (chair pose) not only strengthen the muscular system, but also increase bone density. Asanas increase the pressure on bones without stressing the joints as movements are slow, deliberate and careful attention is given to proper alignment.
2. Yoga benefits the heart and circulation
While most of us tend to think that only aerobic training benefits the heart, recent research demonstrates that as little as 10 minutes of a regular stretching routines improves heart health. *(2)
Asana practice, which includes not only stretching and but also breath-awareness, deep relaxation and gentle movements improves blood pressure, calms the mind and increases resistance to stress. “A recent
review of yoga and cardiovascular disease published in the
European Journal of Preventive Cardiology indicates that yoga may help lower heart disease risk as much as conventional exercise, such as brisk walking.” (3)
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