How it changes your body from day one
Have you ever seen someone super flexible and think “yeah, they’re doing yoga…”? You can tell just by looking. Some physical benefits of yoga can be appreciated by noticing in the mirror and others can be felt.
Whether you’re a fitness fanatic or a laid-back person starting tomorrow, spending a few minutes on a yoga mat can help you achieve your goals.
Yoga is a welcome type of practice with almost limitless health benefits. There are asanas for absolutely everyone.
Many men tend to keep their distance from yoga, perhaps worrying that flexibility, lycra leggings, and age-old philosophy are not for them.
But remember this, from the first moment you start doing yoga, your body begins to transform. It only gets better after that.
The benefits of yoga transform everyone on a personal level, but here’s what every yogi experiences.
1. After a few lessons …
-Lower stress levels
A 2017 study said that people who regularly practice yoga have low levels of cortisol, which is further linked to reduced stress and inflammation.
– Improved brain function
20 minutes of Hatha yoga can improve cognitive function, boost concentration and working memory.
In a University of Illinois study, participants performed better on brain function tests after practicing yoga, compared to their performance after 20 minutes of aerobics.
2. After a few months …
– Tonic body
Many postures like the warrior series, Utkatasana or Chaturanga Dandasana are intended to build strength and muscles. When you tone the body through these asanas, you build more muscle, which allows you to burn more calories even when you are resting.
You will experience toned biceps and triceps, chiseled calf muscles and a slimmer waist through strength building, engaging yoga asanas.
-Balanced blood pressure
People with high blood pressure could benefit from practicing yoga, as a 2013 study stated that yoga could help lower blood pressure levels.
Participants who practiced yoga witnessed greater drops in blood pressure than participants who chose to walk, control their diet, or follow a weight counseling program.
-Increased lung capacity
Practicing Hatha Yoga for 15 weeks can dramatically increase your vital lung capacity – the maximum amount of air exhaled after taking a deep breath – according to a 2000 study from Ball State University.
– Reduced anxiety
A 2010 study from Boston University showed that 12 weeks of yoga could help reduce anxiety by increasing levels of gamma-aminobutyric acid (GABA) in the brain.
Lower levels of GABA can lead to depressive and anxiety disorders.
-Stable blood sugar in diabetic patients
According to a 2015 study by the Department of Physiology and Diabetes Clinic, just three months of yoga can lead to a decrease in body mass index, as well as no increase in blood sugar.
In fact, many diabetic patients have noticed a difference in their blood sugar levels after a few weeks of practice. Mandukasana, Shashankasana, Yoga Mudrasana, Vakrasana and Gomukhasana at home.
-Improved balance and better posture
Iyengar yoga program is designed for the elderly. According to a 2008 Temple University study, it helps improve balance and prevent falls in the elderly.
Yoga practices also make you hyper-aware and help your bones align properly. By continuing to practice yoga, you are re-training your body to unlearn bad postures and replace them with good posture habits.
Maintaining good posture makes you feel fitter, slimmer, taller, and more confident. Not only that, good posture is a blessing for your digestive system.
3. After a few years …
– Lower risk of heart disease
According to a 2014 study, when practiced daily, yoga can reduce the risk of cardiovascular diseases such as blood sugar, high blood pressure, and cholesterol.
– Stronger bones
A 2016 study claimed that daily 12-minute yoga practice could improve bone density in the elderly and reverse osteoporotic bone loss. Bone mineral density improved in the spine, hips, and femur.
No serious yoga-related injuries have been reported. The quality of bones has improved in yoga practitioners.
– Healthy weight
Researchers at the Fred Hutchinson Cancer Research Center in Seattle have found a link between regular yoga practice and weight management.
Out of 15,000 healthy middle-aged adults, those who were overweight and practiced yoga began to lose weight while the non-practitioners gained weight.
– Healthy mind
You live in a state of pure bliss. No anger. No anxiety. No depression. If you combine yoga with a few minutes of meditation, there isn’t much you can do.
The structure of your brain changes with a practice of yoga, literally. A 20-minute yoga session can improve your brain’s memory, speed, and focus.
The brain structure of yoga practitioners has higher gray matter in the prefrontal cortex which is responsible for decision making and cognitive behavior.
Start with a 20 minute yoga session and see where it takes you!