If you did your “downward dog” yoga pose today, you probably feel more relaxed. Regardless of your level of yoga expertise, if you practice regularly, you can feel better from head to toe. Together we’ll look at the benefits of yoga.
We ourselves are big fans of yoga and do it regularly (about 1-2 times a week). It offers peace in our minds, gives us strength and makes our bodies flexible. We can really recommend it to everyone. “I don’t have much time” is the most common phrase we get on this, but time is what you make and especially for your body. What is more important than what you live in? Than your own health? How can you care for others (or go after your job) when your body no longer cooperates? Food for thought 😉 It doesn’t have to be an hour a week, even 10 minutes makes a big difference.
We have collected the biggest advantages and place below some yoga studios or Youtube channels that we often use ourselves.
Have fun reading!
The main benefits of yoga
1. Yoga improves strength, balance and flexibility
Slow movements and deep breathing promote blood flow and warm up the muscles, while holding a pose builds strength.
Try it: the TreePose
Balance on one foot while holding the other foot against your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you while balancing for one minute.
2. Yoga helps relieve back pain
Yoga is as good as stretching exercises for relieving pain and improving mobility in people with low back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
Try it: Cat-Cow Stance
Get on all fours, place your palms under your shoulders and your knees under your hips. Breathe in first, lowering your belly to the ground. Then exhale, pulling your navel toward your spine, bending your spine like a cat stretching.
3. Yoga can relieve arthritis symptoms
Gentle yoga has been shown to relieve the discomfort of sensitive, swollen joints in people with arthritis, according to a Johns Hopkins review of 11 recent studies.
4. Yoga is good for heart health
Regular yoga practice can reduce stress and inflammation in the body, contributing to a healthier heart. Several factors that contribute to heart disease, such as high blood pressure and obesity, can also be addressed through yoga.
Try it: Downwards facing Dog Stance
Get on all fours, pull your toes down and bring your sit bones up, forming a triangle. Keep a slight bend in your knees as you lengthen your spine and tailbone.
5. Yoga relaxes you so you sleep better.
Research shows that a consistent yoga routine before bed helps you relax and already prepares your body to fall asleep and stay asleep.
Try it: Legs up against the wall posture
Sit with your left side against a wall, then gently turn to the right and lift your legs to rest against the wall, keeping your back on the floor and your sit bones close to the wall. You can stay in this position for 5 to 15 minutes.
6. Yoga can provide more energy and a happier mood
You get more mental and physical energy, a boost in alertness and enthusiasm, and experience fewer negative feelings after practicing yoga.
7. Yoga helps you deal with stress
According to the National Institutes of Health, there is scientific evidence that yoga helps with stress management, mental health, mindfulness, healthy eating, weight loss and a good night’s sleep.
Try it: Corpse Posture (Savasana)
Lie down with your limbs gently extended away from the body, palms facing up. Try to clear your mind while taking deep breaths.
8. A better self-image
Yoga develops inner awareness. It focuses your attention on your body’s capabilities in this moment. It helps develop breathing and strength of body and mind. It’s not about physical appearance.
Yoga studios generally do not have mirrors. This is so people can turn their attention inward rather than how a pose – or the people around them – look. Studies have shown that people who practiced yoga were more aware of their bodies than people who did not practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part of eating disorder treatment and programs that promote positive body image and self-esteem.
Here we list some resources where we take classes ourselves or that we have already tried out online.
Home videos we recommend:
- Morning Yoga (20 minutes)
- Yoga for beginners (10 minutes)
- Stretch/yoga for stress relief (20 minutes)
- Strong Yoga Pamela Reif (10 minutes)
App where you can exercise for 7 minutes every day:
- Calm (mobile – also good for short meditations, breathing exercises and before bedtime)
- Snacks I always take to the yoga: Nuts & Fruits
Yoga experiences many benefits. The main ones are: strength, balance and flexibility. It relieves symptoms of arthritis and back pain and helps with obesity. It makes you happier and at the same time it relaxes which improves your sleep. It improves self-esteem and offers peace of mind.
Are you a lover of yoga yourself? What do you think is the most important benefit? Are there any studios or video channels you can recommend?