Yoga is the combination of body, ownself mind & spirit.It’s a “Sanskrit” word means joint together/union.The regular practice and flexibility discipline of yoga can help one to accept own self as the way one is.
Some people have a few know about it.But others are not so sure with its concept, origin history, why it is important.Below I’m pointing out 5 facts that probably you didn’t know earlier-
- Originate and introduced:
Yoga originated in India 5000BC years ago, but it was introduced the US in the 19th century.
- Official Language:
The official language of yoga is “Sanskrit”.It was inspired by three religions -HINDUINISM, BUDDHISM & JAINISM.
- Expenditure on yoga:
Billions are spent for yoga around the world.For example –American spent almost 6 billion a year over yoga class and products.On the other hands, India spent 32.5 crores on “1st International day of yoga”.
In US women participants are 72.2%, males are 27.8%.
- Largest yoga center:
In Asia, the largest yoga center is “The Markandeya Yoga City “ in Bali.In North America,”TheKripalu Center” in Massachusetts is the largest yoga center in the US.
- Simple but important tips for yoga:
yoga should start to practice by drinking mild warm water and an empty stomach.The place should be dust free and quite.The kids’ session for yoga shouldn’t be more than 25minutes.The maximum amount of should be exposed to air.
That’s why naked yoga is gaining popularity in Europe and US.
Benefits of yoga
There are so many benefits of practicing yoga.But recently there has been done 200 test over various aspect to prove the benefits of yoga scientifically over 5 years on Complementary Therapies in Clinical Practice.You may wonder what could be so important.Well, prevention is better than cure.If it really helps you, what’s the harm of knowing about it?
Some of the examined benefits are described below-
1)Yoga Breathing May Help Prevent Alzheimer’s
Nerve Growth Factor (NGF) is a basic working unit of the brain and is remarkably lessen in people with Alzheimer’s. .Now, research reveals for the first time that NGF can be multiplied with yoga breathing. This disease mostly happens with matured people and creates recollection erosion, uncertainty and death eventually. About 5.3 million people of USA suffers from Alzheimer’s disease, and the digit will rise up to 13.8 million people by 2050 is expected.
There is still no heal for Alzheimer’s, but recently the researchers show how yoga breathing and exercise may help prevent and treat the disease.
In the Journal of the International Psychogeriatrics Association(2015) published found inhale-exhale process (yoga breathing)strengthens Nerve Growth Factor (NGF), a supermolecule that helps remarkably to lower in people with Alzheimer’s. NGF is a key in the nervous system that secures brain neurons. Recent clinical trials recommended NGF administration may help to medicate Alzheimer’s.
Researchers of the Medical University of South Carolina supervised on Yoga Breathing or Attentional Control upon 20 volunteers. Saliva samples obtained from the participants were used to measure NGF.
The participated groups were divided into a 20-minute yoga breathing program.Where 10 minutes were for Om chanting and other 10 minutes for a yoga breathing adjustment exercise identified as an archaic yoga text called Thirumanthiram.
The result of the participants shows the remarkable rise of NGF levels which is good (60 percent of the yoga group samples showed).
Dr. Sundara Balasubramanian, a study researcher, biochemist and research assistant professor at the Medical University of South Carolina says-
“Being a systemic exercise, yogic respite could be a strong implement in stopping and/or organizing neurodegenerative diseases such as Alzheimer’s disease.”
2)Chair Yoga Can Help Improve Alzheimer’s
In 2014, a study published in Research in Gerontology Nursing.Where they established chair yoga as to assist better balance and standard of life towards Alzheimer’s patients.
Researchers supervised the Sit ‘N Fit Chair Yoga lineup to nine aged patients with Alzheimer’s for eight weeks. They indulged in 50 minutes, twice a week.The researchers established that the contestants had outstanding upgraded balance. Besides, participants had wavering development in walking and pace speed.
The study authors concluded by saying –“Favorable adjustments were seen across all corporal measures.”
3)Both(Yoga and Meditation) maintains Telomere Length in Cancer Survivors
In 2015, an undirected controlled study announced in the journal Cancer, developed yoga and meditation continued telomere length in breast cancer patients.
Experimenter from the University of Canada, Alberta & Calgary managed a program with yoga and meditation, concerned group therapy, or 1-day stress management meeting over 88 breast cancer survivors. Most of the patients suffered from crucially inner stress following cancer treatment. Blood samples and telomere length were analyzed before and after the study.
The yoga group takes part in weekly 90-minute yoga sessions for 8 weeks. They also practiced the yoga and meditation program at home. Later, the again supportive group participated in weekly 90-minute group therapy for 3 months.
The researchers found the yoga and group therapy participants had conserved their telomere length. However, the seminar group had shrunk telomeres.
The study authors write-“Together, these adjustments demonstrates a result of the interventions on potentially main biomarkers of psychosocial stress,”.He also added by saying –“Given the increasingly well-documented association between telomere range and cancer enrolling and survival, this detection adds to the creative supporting the probable for stress-reducing interventions to collision important disease-regulating action and eventually disease outcome.”
4)Meditation helps to lengthen Telomeres
A significantly but small study published in Brain, Behavior, and Immunity reports, which states that loving-kindness meditators consist longer telomeres than non-meditators.
Loving-Kindness Meditation is an old Buddhist meditation exercise concentrates on health, happiness, and well-being towards all people.
Examiner of Harvard Medical School gets blood samples from 15 meditators and 22 non-meditators. Chromosomal DNA was removed from blood cells.
The researchers established the meditators belonged longer telomeres than non-meditators. Besides, female meditators had notably longer telomere length than non-meditators.
the study authors conclude by saying -“ sample size is small but limit, these results gives the fascinating possibility that Loving Kindness Meditation exercise, particularly in women, might adjust parallel telomere length, a biomarker linked with lifetime.”
5)Helps to relieve back pain:
Yoga helps to remove back pain.About 80 % of Americans suffer from back pain at one time or another, over the course of their lives. Now, a new study by the examiner from the University of Maryland School of Medicine (UM SOM) has concluded by saying that yoga may be supportive for low back pain. The study published earlier this month in the online journal named Cochrane Library.
L. Susan Wieland(Ph.D., MPH) Assistant Professor of Family & Community Medicine at UM SOM, and Coordinator of the Cochrane Complementary Medicine Field at the Center for Integrative Medicine at UM SOM said that they found that the practice of yoga was connected to pain relief and improvement in function.” The study’s lead author again added- ” yoga may be considering as a form of remedy, for some patients who have been suffering from chronic non-specific low spinal pain, ”
Wieland and her co-authors examined 12 different studies looking at yoga for spinal cord pain. The experiment, which involved more than 1,000 participants, linked yoga to a non-exercise intervention, such as educational stuff given to a patient, or to an exercise intervention such as physical treatment.The scientists stated that there was low to common certainty affirmation that at three and six months, patients using yoga had small to average development in spinal pain function, as well as a small recovery in pain.
Yoga executed about the same as the non-yoga exercise in terms of developing back function at three and six months.A new study claims a continual yoga practice may also relieve depression.
Another study, which was led by scientists from the Boston University School of Medicine and Boston Medical Center, maintaining at least two 90-minute yoga and breathing classes every week, in addition to home practice, may bust depressive symptoms.
6)Yoga and Heart Health
One of the well-known benefits of yoga is its capabilities to relieve stress. Decades of analysis points out chronic stress as a key of a risk factor for physical and psychological illness. When it comes to the heart, stress is connected to the beginning and advancement of most cardiovascular states such as heart stroke and attack, as well as the father of heart disease like high cholesterol, hypertension, and Type II Diabetes.
7)Yoga and Prehypertension
Hypertension, also identified as high blood pressure, is one of the main reason for stroke, heart attack, and premature death.Hypertension has hit outbreak number in the US, with around 20.1% of Americans being identified with the disease in 2011-2012. Prehypertension is a situation which is characterized by high blood pressure (systolic BP 120-139 and diastolic BP 80-89). It is often the forerunner to full-blown hypertension and is the goal of aggressive intervention.
In a casual bridled test comparing yoga to lifestyle adjustment(exercise,healthy diet etc.) and advantage of yoga lifestyle adaptation in adults with prehypertension, members in the yoga plus lifestyle group reveals remarkably lessens in systolic blood pressure (BP) likened to the yoga the only group, which experienced a notable decrease in diastolic BP. This suggests that yoga may provide to lifestyle adaptation aimed at minimizing cardiovascular disease risk.
8)Yoga is good for Hypertension
Most research has addressed the effects of yoga interventions on hypertension (high BP).An organized study of 17 casual controlled test found 11 studies that connected to regular yoga exercise to outstandingly greater demotion in systolic BP compared to pharmacotherapy, breath awareness, health education, no treatment, or usual care. Contrarily,5 studies stated that yoga had no outcome on systolic BP contrast to dietary alteration, increased habitual care, tranquility or physical exercise.
Of these studies, 8 experiments showed that yoga was connected to a greater decrease in diastolic BP when contrast to pharmacotherapy, no medication or usual care.But the other 8 studies disclosed no upshot of diastolic BP comparable to control conditions. The proof of yoga as a supplementary treatment for hypertension is motivating, but debatable.
9)Yoga helps to maintain cholesterol
High cholesterol is also believed as a serious risk factor for heart disease. Similar to the findings on yoga for hypertension, the scientific proof is promising but mixed.
In a standard inspection and meta-analysis of 44 casual controlled test that included over 3,100 members, those participating in a yoga intervention showed upgraded VLCI, HDL, triglycerides and insulin resistance – all labeled of cholesterol –contrast to usual care or no therapy.Yoga participants also uncovered better declines in HDL.
Results from this meta-analysis also disclosed improved systolic and diastolic BP and dropped a heart and respiratory rates, as well as reduced waste, verges in the yoga groups contrasted to no intervention controls. Similarly, an analysis of 37 RCTs showed that yoga participants had notably better consequences on measures of LDL, HDL, triglycerides, total cholesterol, systolic BP, and heart rate compared to non-exercise controls. While this is inspiring, authors of the study suggest clarifying results with care due to the lack of high-quality analyzing in some cases.
10)Yoga for Pain Reduction
A great deal of yoga experimentation has concerned on pain syndromes involving arthritis, neck and spinal pain, headaches, and the hidden mechanisms of pain alleviation in yoga.There is much more to be well-informed, but primary findings are cause for optimism.
• Yoga for Arthritis
Roughly 21% of matured American suffer from some form of arthritis, making it one of the main causes of incurable pain and disability. In a standard review study in which yoga was used to reduce the pain of arthritis, 6 of 9 studies showed positive physiological and psychological result. Another current review of 12 trials including 589 participants established that regular yoga practice was linked to decreasing pain, swelling, and stiffness. Unfortunately, these studies were hindered by a high degree of variability in approach, dosage, and paradoxical measurement.
Similarly, casual controlled test in which yoga was used to reduce the pain of osteoarthritis in the knee has displays larger advancement in walking pain, joint tenderness, knee disability, crepitus, and swelling, as well as greater range of movement when contrast to therapeutic aerobics or a combination of transcutaneous incentive and ultrasound treatment.
Another test analyzing the long-term consequences of yoga for those with rheumatoid arthritis, likewise established that those in the yoga group exceed waitlist controls on counting on of flexibility, walking, and quality of life succeeding 8 weeks of twice weekly, 60-minute classes, as well as 9 months later. More high-quality examine will be needed to better understand why and how interventions that incorporate yogic movements can comfort individuals with arthritic conditions.
• Yoga for Relieving Neck Pain and Headaches
Chronic neck pain is also a weakened condition that influences millions of adults worldwide.In a study comparing groups receiving either 12 sessions of yoga or Pilates, researchers found that both were favorable in decreasing disability and pain. These studies used postural modifications to assure the safety of participants, meaning that the approach varied by individual, which makes it difficult to ascertain how these benefits were achieved.
There is also some introductory proof that regular yoga practice may help to ease long-term migraine pain. In one casual controlled study, individuals were appointed to an additional medication yoga group.Those receiving yoga training reported remarkable reduce in headache incident and harshness compared to controls.
11)Yoga for Autoimmune conditions
Present studies have shown the success of yoga as a replacement for a number of known autoimmune conditions including chronic obstructive pulmonary disease (COPD), asthma, Type II diabetes, irritable bowel syndrome (IBS), multiple sclerosis and chronic fatigue syndrome.
12)Yoga and Cancer Symptom Reduction
Cancer has been a long center point of yoga researchers.Given its diverse etiology, treatment, and symptoms, and clinical side-effects, findings to date are mixed.
13)Yoga for Breast Cancer
The most widely studied form of the illness is breast cancer. A non-specific, in which a yoga involvement is a contrast with either a passive (usual care) or active (psychotherapy, exercise, stretching, education etc.) control group point to observe betterment in symptoms including sleep disturbance, cortisol levels, depressed mood physical functioning, and lymphedema.
Studies in which concluded following a yoga intervention were compared to active workout and stretching conditions have provided mixed data, with results being equivalent between the 2 groups.
A great deal of importance has been placed on the use of yoga to treat the effects of aging including balanced loss, cardiopulmonary disease, reduced bone density, and dementia with counting disorders including Alzheimer’s and Parkinson’s Disease.
15)Yoga and Improved Mobility and Balance
Different posture and movement of different parts of body regularly help to keep balance mostly in adults and old people.It helps them to activate their body and able to move more actively without others helps.It’s good for them who don’t have anyone to look after.
16) Menstrual disorders
In April 27, There is a published in News Medical Life Sciences Journal- A regular review of the published literature on yoga practice and common menstrual disorders developed that all of the studies analyzed reported a useful effect and lower symptoms.
Besides this improvement, there are some other benefits of yoga-
- Easily reduces stress
- Improves balance and flexibility
- Improves heart health condition
- reduces Pulse & respiratory rate, EMG activity
- keeps in control blood pressure (of special significance for hypo reactors)
- increases Galvanic Skin Response (GSR), EEG – alpha waves
- improves Cardiovascular efficiency & Excretory functions
- Helps to keep balance Gastrointestinal function & normalizes Endocrine function
- increase Musculoskeletal flexibility and joint range of motion
- improves different posture
- Strength and resiliency increase
- increases Energy level increases & Endurance
- increases Somatic and kinesthetic awareness
- improves Mood and subjective well-being increases
- improve the ability of Self-acceptance and self-actualization
- increases social adjustment
- decrease gradually anxiety and depression
- a strength of Grip increases
- improves Dexterity and fine skills
- Eye-hand coordination increases
- improves Choice reaction time
- Steadiness improves
- Surprisingly Depth perception improves
You can learn more about yoga from The Beginners Yoga website.
After all research and analyzing proof I would suggest all to practice yoga every day.Because if going to doctor and taking medicine isn’t crime then practicing yoga every day and prevent various disease won’t be a sin.