Yoga

Yoga, an ancient practice and meditation, has become increasingly popular in today’s busy
society. For many people, yoga provides a retreat from their chaotic and busy lives. This is
true whether you’re practicing downward facing dog posture on a mat in your bedroom, in
an ashram in India or even in New York City’s Times Square. Yoga provides many other
mental and physical benefits. Some of these extend to the kitchen table.
Types of Yoga
There are many types of yoga. Hatha (a combination of many styles) is one of the most
popular styles. It is a more physical type of yoga rather than a still, meditative form. Hatha
yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series
of asanas (yoga postures), which end with savasana (a resting period).
The goal during yoga practice is to challenge yourself physically, but not to feel
overwhelmed. At this “edge,” the focus is on your breath while your mind is accepting
and calm.
A Better Body Image
Yoga develops inner awareness. It focuses your attention on your body’s abilities at the
present moment. It helps develop breath and strength of mind and body. It’s not about
physical appearance.
Yoga studios typically don’t have mirrors. This is so people can focus their awareness
inward rather than how a pose — or the people around them — looks. Surveys have found
that those who practiced yoga were more aware of their bodies than people who didn’t
practice yoga. They were also more satisfied with and less critical of their bodies. For these
reasons, yoga has become an integral part in the treatment of eating disorders and
programs that promote positive body image and self-esteem.
Becoming a Mindful Eater
Mindfulness refers to focusing your attention on what you are experiencing in the present
moment without judging yourself.
Practicing yoga has been shown to increase mindfulness not just in class, but in other areas
of a person’s life.
Researchers describe mindful eating as a nonjudgmental awareness of the physical and

emotional sensations associated with eating. They developed a questionnaire to measure
mindful eating using these behaviors:
 Eating even when full (disinhibition)

 Being aware of how food looks, tastes and smells
 Eating in response to environmental cues, such as the sight or smell of food
 Eating when sad or stressed (emotional eating)
 Eating when distracted by other things
The researchers found that people who practiced yoga were more mindful eaters according
to their scores. Both years of yoga practice and number of minutes of practice per week
were associated with better mindful eating scores. Practicing yoga helps you be more
aware how your body feels. This heightened awareness can carry over to mealtime as you
savor each bite or sip, and note how food smells, tastes and feels in you mouth.
A Boost to Weight Loss and Maintenance
People who practice yoga and are mindful eaters are more in tune with their bodies. They
may be more sensitive to hunger cues and feelings of fullness.
Researchers found that people who practiced yoga for at least 30 minutes once a week for
at least four years, gained less weight during middle adulthood. People who were
overweight actually lost weight. Overall, those who practiced yoga had lower body mass
indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this
to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.
Enhancing Fitness
Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can
also have an impact on a person’s exercise capacity.
Researchers studied a small group of sedentary individuals who had not practiced yoga
before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes,
participants had greater muscle strength and endurance, flexibility and cardio-
respiratory fitness.
Cardiovascular Benefits
Several small studies have found yoga to have a positive effect on cardiovascular risk
factors: It helped lower blood pressure in people who have hypertension. It’s likely that the
yoga restores “baroreceptor sensitivity.” This helps the body senses imbalances in blood
pressure and maintain balance.
Another study found that practicing yoga improved lipid profiles in healthy patients as well
as patients with known coronary artery disease. It also lowered excessive blood sugar
levels in people with non-insulin dependent diabetes and reduced their need for
medications. Yoga is now being included in many cardiac rehabilitation programs due to its
cardiovascular and stress-relieving benefits.
Before you start a new exercise program, be sure to check with your doctor.
Researchers are also studying if yoga can help people with depression and arthritis, and
improve survival from cancer.
Yoga may help bring calm and mindfulness to your busy life. Find registered yoga teachers
(RYT) and studios (RYS) through The Yoga Alliance.
Namaste.

Yoga

Uploaded by

Copyright:

Available Formats

Yoga

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Yoga

Uploaded by

Copyright:

Available Formats

Yoga, an ancient practice and meditation, has become increasingly popular in today’s busy

Researchers describe mindful eating as a nonjudgmental awareness of the physical and

 Eating even when full (disinhibition)

A Boost to Weight Loss and Maintenance

You might also like