Next time you discover a new body ache or mental anguish, remember the ancient practice of yoga. Dating back before the Mona Lisa and even the Colosseum, yoga’s origins precede the pyramids of Giza which were built circa 2550 BC! So, why has the practice of yoga endured through time? What are the benefits of yoga?
In Sanskrit, yoga means ‘to yoke’ or ‘to unite’. The goal of yoga is to bring about the experience of union. To do so, many types of yoga use physical poses, called asanas, and intentional breathing, called pranayama. When practiced together, poses and breathing help focus, calm and concentrate the mind. While there are many different types of yoga, all yoga is malleable, so it can be adapted to fit your unique needs.
Types of Yoga
Perhaps the most well-known type of yoga, Hatha yoga, uses flowing postures and intentional breathing. It’s called the yoga of balance, which is denoted by its name: Ha (sun) and tha (moon). Many other well-known types of yoga, including ashtanga, lyengar, vinyasa, and power yoga, are all forms of Hatha yoga.
Raja Yoga
Another type of yoga, Raja yoga, builds on Hatha yoga. It emphasizes meditation. Raja yoga teaches an ‘eight-limbed’ or eight-pronged path. In Raja yoga, the eight limbed path includes teachings of the self-restraints, observances, physical practice, breathing, sense withdrawal, concentration, meditation, and subconsciousness.
Jnana Yoga
Jnana yoga is a practice devoted to studying the spiritual texts. Known as the yoga of wisdom or knowledge, some find it to be the most challenging form of yoga. It’s intent is to help practitioners transcend their ego and merge with their divine soul.
Karma Yoga
Karma yoga is a practice focused on devotion. It emphasizes the path that leads to salvation through action. The Bhagavad Gita describes this as a spiritual yoga. Karma yoga’s intent is to find purpose and meaning in life.
Bhakti Yoga
Bhakti yoga emphasizes union through love and devotion. Some American Bhakti yogis practice devotion to the traditional Hindu deity. Others practice Bhakti yoga devotion to their personal belief of who or what God is. Bhakti yoga pursues a path toward positive energy, goodwill, and trust. Bhakti yoga teaches that something greater than yourself deserves worship and will guide you.
What are Chakras?
Have you ever felt sick to your stomach before an important meeting or class? While many people may describe that feeling as “nerves,” or “intuition”, yogic philosophy believes that feeling can be chalked up to an imbalanced chakra.
In yoga, chakras are energy centers in the body. There are seven chakras which can be imagined as “spinning wheels” of energy that are situated along your spine. When you have a blocked or imbalanced chakra, your mental and physical health can become compromised. Symptoms of an imbalance depend on which of the seven chakras are blocked, but may include digestive issues, fatigue and anxiety. The practice of yoga helps to balance your chakras.
Although scientists may not refer specifically to chakras, there is a growing body of evidence that supports yoga’s mental and physical health benefits. Practicing yoga relieves stress, reduces muscle tension, increases concentration, and calms the nervous system 1. Yoga improves mental and emotional health, sleep, and balance. Promoting an active lifestyle and healthy eating habits are additional benefits of yoga.
The Benefits of Yoga
In a 2016 study, yoga was investigated for its therapeutic effects on cognitive enhancement. In the study, participants with dementia were divided into two groups. One group practiced yoga and meditation while the other group participated in the standard mind enhancement training (MET). Researchers concluded that yoga and mediation are at least equally as effective as MET in protecting older adults against cognitive decline 2.
A 2019 study demonstrated that an intensive yoga regimen improved physical and psychosomatic symptoms of rheumatoid arthritis (RA). RA is a chronic inflammatory condition which affects approximately 1.3 million Americans and has no cure 3. The lead author of the study, reported, “Our results provide evidence that yoga positively modifies the pathobiology of autoimmunity at cellular and molecular levels by targeting mind-body communications.”
Currently, there are several ongoing studies investigating the effects of yoga on cardiovascular illnesses as well as stroke rehabilitation and chronic neck/back pain. As science further elucidates the benefits of yoga, it becomes increasing clear why yoga has endured for over 5,000 years.
Yoga is for everybody, regardless of age, gender, or fitness level. Yoga is also portable- it can be practiced almost anywhere at any time. In addition to yoga studios or gyms, there are dozens of yoga apps that can lead you through a practice in your very own living room. If you haven’t tried yoga yet, perhaps you should stretch your comfort zone and give it a go.
Meditation and Mindfulness
Yoga and meditation go hand in hand. In fact, most yoga practices end with savasana, also known as corpse pose. This is a resting pose practiced at the end of a yoga session that is intended to help you relax your mind and body. This type of meditation has many physical and mental health benefits including stress reduction, improved sleep and mood, digestive and immune support, as well as improved ability to process information.
While savasana refers to meditation practiced as a part of a yoga session, it is by no means the only way to meditate. There are many types of meditation that you can practice on a daily basis. You may be picturing a serene and mindful being when you think of meditation and feel like you don’t know where to start. If you’re curious about meditation and want to start practicing it’s important to start with the basics.
Meditation Tips for Beginners
Meditation is an excellent practice for mindfulness. In addition to being beneficial for your mental health, it also reduces stress, increases calmness and clarity and promotes happiness. Learning how to meditate is straightforward, and the benefits can come quickly. Here are 10 meditation tips to help you get started:
1. Choose a time to meditation, and stick to it
Choosing a specific time of day to meditate makes it easier to establish the practice as a habit. By establishing it as a habit, you’ll be more likely to do it every day. Setting aside time for formal meditation is an important way to establish a routine and get comfortable with the practice. Even just a few minutes a day can make a big difference.
2. Create a designated space for meditation
Having a designated space to meditate can help train the body and mind to feel more comfortable, allowing you to more easily transition into meditation. It is important to keep this space clean and uncluttered. This can nourish a more relaxed state of mind and help make meditation feel special and important. If you want to personalize the space more, you could add plants, figure out the ideal light setting, and music set-up.
3. Take a couple moments to wind down and clear your mind
At the start of your practice, take some time to wind down and clear your mind. This can help keep the mind from wandering back to something else, and allow you to focus more clearly on what’s present.
4. Start with a few deep breaths to calm the body
Taking a few deep breaths when you begin your practice can trigger a relaxation response, making your body feel safe and at ease. Paying attention to your breathing will be important throughout the meditation, and this type of mindful breathing can lower stress levels in the body.
5. Try not to fidget or move too much during meditation
It’s common to feel restless and want to change positions throughout your meditation. If it’s too distracting or you’re in pain, feel free to readjust. But try not to let your position become a distraction in itself.
6. Get comfortable with discomfort
People who are new to meditation often experience negative emotions like anxiety, restlessness, and irritation while practicing. Rather than trying to ignore and resist these emotions, allow yourself to feel them. Try not to resist. Over time, the mind learns not to get caught up in these negative patterns of thought.
7. Just keep breathing
The essence of mindfulness meditation is simply about bringing your awareness back to your breath, over and over again.
8. Do a body scan
In addition to breathing, another component of meditation is being mindful of your body. Focus your attention on one body part at a time. Start from your feet and scan up to your head.
9. Acknowledge your emotions
It’s normal to feel happy and refreshed after meditating, but it’s also normal to feel a bit down. It’s important to acknowledge any emotions, good or bad, that you are feeling. By acknowledging them, we are able to better recognize these emotions in daily life. If you are feeling a bit down afterwards, take the moment to thank yourself for practicing self-care.
10. Smile when you’re done
When you’re finished with your meditation, smile. Be grateful that you had this time to yourself and that you stuck with your commitment. Be proud of yourself for taking time to get to know yourself better.
Additional Mental Health Support
While practicing yoga and meditation can improve your mental and physical well-being, there may be times when you need additional support. Reaching out to a mental health professional can push you in a direction toward continued healing.
At Neuro Wellness Spa, our experienced team of clinicians offer evidence-based treatments for a wide range of mental health conditions. Whether you’re struggling with depression, anxiety, stress, or other disorders, we can help. Our in-person and online psychiatry services provide access to medication management. We will work with you to find the right medication based on your diagnosis, symptoms, and personal history. Our psychotherapy program will help you identify the underlying causes of your symptoms and teach you effective coping skills using multiple therapeutic modalities. We also offer alternative treatments like TMS therapy which treats parts of the brain responsible for mood regulation. If you or a loved one is struggling with mental health, contact Neuro Wellness Spa to schedule a consultation.
References
- Yoga: effectiveness and safety. (n.d.). NCCIH. https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
- Eyre, H. A., Acevedo, B., Yang, H., Siddarth, P., Van Dyk, K., Ercoli, L., Leaver, A. M., St Cyr, N., Narr, K., Baune, B. T., Khalsa, D. S., & Lavretsky, H. (2016). Changes in neural connectivity and memory following a yoga intervention for older adults: a pilot study. Journal of Alzheimer S Disease, 52(2), 673–684. https://doi.org/10.3233/jad-150653
- Gautam, S., Tolahunase, M., Kumar, U., & Dada, R. (2019). Impact of yoga based mind-body intervention on systemic inflammatory markers and co-morbid depression in active Rheumatoid arthritis patients: A randomized controlled trial. Restorative Neurology and Neuroscience, 37(1), 41–59. https://doi.org/10.3233/rnn-180875