Definition
Yoga is a system of practices comprising body postures, breathing techniques, and meditation to improve your strength, flexibility, and health (1, 2).
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.
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
Time Commitment
1-2 hours per session.
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.
Suggested Frequency
Any frequency from once per week to daily practice.
Supporting Studies and Articles
- Field, T. (2016). Yoga research review. Complementary Therapies in Clinical Practice, 24, 145–161. https://doi.org/10.1016/j.ctcp.2016.06.005
- https://www.healthline.com/nutrition/13-benefits-of-yoga#section13
- 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
- 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
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.
Required Equipment
Yoga mat
Yoga blocks
Yoga belt
Yoga chair
Yoga pants
Gurus/Celebrities/Doing it
Jennifer Aniston
Katy Perry
Hillary Clinton
Steve Jobs
Robert Downey Jr
Rating
Key habit
Category Health/Productivity/Focus:
- Health
- Productivity
- Focus
Suggested Time of Day
Best before breakfast or two hours after your last meal.
Related Products
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