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Yoga

Yoga

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Yoga infographic
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Definition

Yoga is a system of practices comprising body postures, breathing techniques, and meditation to improve your strength, flexibility, and health (1, 2). 

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How to Do It

To start with yoga, sign up for a trial class at one of your nearest yoga studios or watch a youtube video. Try out different styles to find out which you like best. Once you are familiar with the poses, you can easily practice at home using your own yoga mat and props if needed.

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Benefits

  • May reduce anxiety, depression, and stress (3)
  • May improve cognitive functions such as attention, memory, and executive functions 
  • May improve diastolic systolic blood pressure
  • May improve heart and respiratory rate
  • May help with auto-immune conditions
  • May improve waist circumference
  • May reduce lower back pain
  • May slow down aging process
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Time Commitment

1-2 hours per session.

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Why it works

Scientists believe that yoga improves health by enhancing vagal activity and changing our brain waves. Mental health benefits after yoga practice have also been linked to reduced levels of stress.

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Suggested Frequency

Any frequency from once per week to daily practice. 

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Supporting Studies and Articles

  1. Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145–161. https://doi.org/10.1016/j.ctcp.2016.06.005
  2. https://www.healthline.com/nutrition/13-benefits-of-yoga#section13
  3. Cramer, H., Lauche, R., Anheyer, D., Pilkington, K., de Manincor, M., Dobos, G., & Ward, L. (2018). Yoga for anxiety: A systematic review and meta-analysis of randomized controlled trials. Depression and Anxiety, 35(9), 830–843. https://onlinelibrary.wiley.com/doi/abs/10.1002/da.22762
  4. Cramer, H., Ward, L., Saper, R., Fishbein, D., Dobos, G., & Lauche, R. (2015). The Safety of Yoga: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. American Journal of Epidemiology, 182(4), 281–293. https://doi.org/10.1093/aje/kwv071
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Side Effects

Be careful not to get injured especially if practicing without an instructor.

Some of the postures are also contraindicated for women on their period. Please consult your yoga teacher for special instructions.

Don’t do on a full stomach as it may cause digestion issues. 

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Required Equipment

Yoga mat

Yoga blocks

Yoga belt

Yoga chair

Yoga pants

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Gurus/Celebrities/Doing it

Jennifer Aniston

Katy Perry

Hillary Clinton

Steve Jobs

Robert Downey Jr

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Rating

Key habit

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Category Health/Productivity/Focus:

  • Health
  • Productivity
  • Focus
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Suggested Time of Day

Best before breakfast or two hours after your last meal.

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Category

 Mood  Confidence  Stress  Health  AntiAging  Sleep  Fitness  Productivity  Focus  Creativity  Memory  Sharpness
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