Today, we are faced with competing demands for our attention, efforts to balance work and life, and growing fatigue, making decisions with limited time and too much information. This ‘environment’ of life can be overwhelming, lead to frustration, and result in high levels of stress. While getting “off the grid” is one strategy for responding to these feelings, for most, it is not a viable option, or perhaps, represents an extreme course of action.
The reality is that the demands of life require us to maintain good, if not very good, levels of physical and mental health. So, other options need to be considered. Running, crossfit and even Brazilian Jiu-Jitsu (BJJ) have been identified as effective strategies for improving physical and mental health. At a minimum, these options require a pair of running shoes, shorts, a T-shirt, and open roads (or a treadmill), lifting tractor tires and using heavy (battle) ropes, to the extreme of realizing the need to ‘tap out’.
The answer to these potential obstacles is Yoga, which has remained a practice that improves both physical and mental wellness. It uses a combination of physical postures, breathing techniques, and meditation to promote overall health. Its effectiveness in improving physical and mental health can be demonstrated by the over 300 million practitioners worldwide. Yoga has also evolved to meet and attract a wide range of enthusiasts with newer forms of Yoga, like Aerial Yoga, Acro Yoga and even Goat Yoga, complementing more traditional offerings of Vinyasa Yoga, Hatha Yoga and Bikram Yoga (Types of Yoga: A Guide to the Different Styles, Yoga Medicine, 2018).
Understanding the advantages of Yoga
Regular practice involves stretching the muscles through different poses, which leads to improved flexibility over time. This improved flexibility helps prevent injuries, reduce chronic pain, and enhance physical performance. Yoga builds strength by engaging specific muscle groups in poses for extended periods of time. This type of strength training benefits overall physical health and helps improve posture, enhance core stability, and build endurance. Yoga also helps with cardiovascular health. According to the European Society of Cardiology, “risk factors for cardiovascular disease improved more in those doing yoga than in those doing no exercise, and second, that yoga had an effect on these risks comparable to exercise”.
Yoga’s impact on mental health and ability to reduce stress is equally well-known. Yoga uses controlled breathing and mindfulness to help activate the parasympathetic nervous system. This activation promotes relaxation, counteracting the body’s stress response, and can lower cortisol levels, the stress hormone. A study reported by Harvard Medical School showed that 90 minutes of Yoga for 5 days, over 12 weeks “… found indications of lower levels of inflammation and significantly decreased levels of cortisol, and that it could slow down the harmful effects of chronic stress at both the psychological and physical levels” (Harvard Medical School, August 2020). Yoga’s positive impact on the mind also leads to greater awareness and concentration, which helps improve decision-making, enhance creativity, and boost overall cognitive function.
Starting to Gain the Benefits of Yoga
Similar to most activities, Yoga can be divided into three (3) levels: Beginner, Intermediate, and Advanced. Each of these levels is tailored to accommodate different levels of strength, flexibility, and balance.
- Start as a Beginner. While poses at this level may seem easy and less challenging, they are necessary to develop foundational positions and basic breathing techniques. Starting at this level also helps to create success, build confidence, and gain momentum, which is essential when starting any new routine.
- Breathing is an essential part of Yoga. While the Yoga routine incorporates breathing exercises, benefits can be gained by developing proper breathing techniques independent of the actual Yoga routine. Also known as Breathwork, establishing a proper breathing technique causes purposeful, deep, and slow breathing which signals to the brain that ‘everything is ok’ (WebMD, July 2023).
- Yoga can be done alone by watching YouTube videos and requires very little equipment (invest in a good yoga mat); however, signing up for group classes is effective at building the habit, ensures that proper techniques are being used, and helps to be part of a community of others that are interested in the practice and benefits.
Yoga could be seen as trendy or as being exclusive. However, considering what is common to all, which are the demands on our physical and mental well-being, Yoga is a treatment, perhaps a potential ‘antidote’, which can enhance and supplement other techniques that are being used to thrive in the ‘environment’ of life. It requires barely any equipment, no prescription, and can be pursued at all levels. It is essential. Get started.
Nigel Taklalsingh | Contributing Writer
