9 Magical Health Benefits of Yoga

Yoga has been practised from the very beginning of civilization. It was invented in Ancient India by Maharishi Patañjali.

In the beginning, yoga was considered a spiritual practice. Still, as it became famous, people who practised yoga daily started experiencing many physical and mental health benefits.

Yoga has various types, from physical postures to breathing techniques, meditation, and many more.

Yoga is a healthy, natural way to reduce stress and anxiety and improve your overall health and well-being.

The benefits of yoga are vast and many.

Yoga has been shown to help with many things, like reducing stress and anxiety, making you more flexible, improving your posture, heart health, and stronger, and more confidence.

Health Benefits of Yoga Poses

1. Flexibility
Are you having difficulty moving particular body parts?

Then yoga can be a great way to increase your flexibility. For example, tight hips, lower back pain, or a cracking sound from the shoulder.

You can feel a slight discomfort at the beginning.

Still, after some sessions, your muscles will bend and stretch as you do different yoga poses to achieve the correct posture.

Your muscles will gradually become more flexible as they become accustomed to the motions over time.

Multiple muscle groups can be targeted for flexibility through yoga practices.

Yoga Poses that Improves Flexibility

A: Bitilasana Marjaryasana (cat-cow)

To perform this pose:

1. Get on your hands and knees.
2. Try to balance evenly over your entire body. Inhale deeply, lower your abdomen and neck toward the floor, and hold it for a few seconds.
3. Exhale slowly by pressing your spine and neck upwards.
4. Repeat it for one minute.

B: Dhanurasana (Bow Pose)

To perform this pose:

1. Start by lying on your stomach with your arms at your side.
2. Bend your knees, then grab your ankle with both hands.
3. Inhale and lift your chest, shoulders, and thighs slowly as comfortably as you can.
4. Hold this position for at least twenty seconds.
5. Repeat it at least two times.

2. Reduces stress

Yoga, a form of exercise and meditation, is a great way to reduce stress.

According to a study published in the journal “BMC Complementary and Alternative Medicine,” yoga can help reduce anxiety, depression, and stress levels.

There are many types of yoga, and some popular kinds of yoga include vinyasa yoga, Hatha Yoga, and restorative yoga.

Once you are comfortable with the basics, you can explore the different poses.

If you are new to yoga, start with a simple pose. But always be sure to warm up by stretching your body before.

Yoga Pose that Reduces Stress

A: Bhujangasana (Cobra Pose)

To perform this pose:

1. Lie down on your stomach and place your palm near your shoulder.
2. Inhale and try to lift your upper body off the ground.
3. Hold this position for 30 seconds.
4. Repeat it 4-5 times.

3. Improves Cardiovascular health.

One of the many health benefits of yoga is that it can help improve your cardiovascular health.

According to the American Heart Association, regular yoga can help improve your blood flow and decrease your risk of heart disease.
Yoga can also help you get more fit, lowering your heart disease risk.

Another study shows that people who did yoga for 45 minutes a day for eight weeks had better heart health than people who did not do yoga.

Yoga has been shown to improve heart health.

Yoga Poses for a Healthy Heart

A: Paschimottanasana (Seated Forward Bend)

To perform this pose:

1. Sit on a mat with an arched back and straight legs.
2. Inhale. Slowly bend your torso forward, raise your arms straight and grab your feet or toes.
3. Keep your chin facing your knees. Hold for 30 seconds.
4. Repeat it three times.

B: Vajrasana (Thunderbolt Pose)

To perform this pose:

1. Sit on your knees with a straight spine
2. Bring your ankles and knees together, let your bottom rest on your heels.
3. Place your hands on your thighs. Your pelvis should be slightly shifted back.
4. Keep your eye straight with an arched back.
5. Keep focusing on your breathing as you gently inhale and exhale air from your lungs.
6. For five to ten minutes, try to hold this posture. The time can be gradually increased to around 30 minutes every day.

4. Improves Circulation of blood

A study found that people who did yoga for eight weeks had greater blood circulation than people who did not do yoga.

The increased blood flow can help to improve several conditions, including hypertension, coronary artery disease, and stroke.

In some particular asanas, the chest and rib cage are stretched in postures that improve the circulation of blood.

These movements widen the area surrounding the heart. Poses such as Ustrasana(camel pose) and Setu Bandhasana(bridge).

Yoga Poses for Improving Circulation of Blood

A: Ustrasana(camel pose)

To perform this pose:

1. Stand on your knees by maintaining an angle of 90 degree.
2. Lean backward slowly and grab both your heels with your hand.
3. Move your hips forward and keep your thighs vertical.
4. Inhale and bend your head and spine as far back as you can.
5. Exhale and relax the muscles of the back.
6. Repeat it three times.

B: Setu Bandhasana(bridge pose)

To perform this pose:

1. Lie down on your back on the floor comfortably.
2. Place your arms at your side, palms facing the ground.
3. Inhale, and gently lift your back till your shoulders are on the ground.
4. Maintain this position for at least 30 to 60 seconds.
5. Repeat it two times.

5. Reduces Hair Fall

Yoga is the best way to keep your hair healthy and look good. Yoga strengthens all the muscles in the body, including the scalp.

Yoga improves blood circulation, which helps to keep the scalp healthy.

It also helps to increase the production of natural oils in the scalp, which is essential for healthy and shiny hair.

Facing Hair Fall?

Read more about “How to stop hair fall.”

6. Improves Digestion

The ancient practise of Yoga has been shown to improve digestion.

According to a study published in the journal “Medicine & Science in Sports & Exercise,”

Yoga can help improve digestion by reducing stress and enhancing blood flow.

Additionally, yoga can also help improve the function of the gut microbiome.

You can even get relief from IBS(Irritable Bowel Syndrome) by doing yoga regularly.

Yoga Poses that Improves Digestion

A:Parsva Sukhasana(Seated Side Bend pose)

To perform this pose:

1. Cross your legs and sit on the floor with your hands at your sides, touching the ground.
2. Lean softly to your right side while raising your left arm straight in the air.
3. Maintain your right forearm on the floor with the palm pointing outward.
4. Inhale and exhale four or five times slowly. Repeat after switching sides.
5. Repeat it three times.

B: Ardha Matsyendrasana(Half Lord of the Fishes Pose)

To perform this pose:

1. Stretch your legs out and sit up straight. Make sure your feet are together and that your spine is perfectly straight.
2. Raise your right knee such that the foot of your right foot is outside of your left knee.
3. Inhale and stretch your left hand upward. As you Exhale, lower your left elbow to the outside of your right knee.
4. Your right Shoulder should be visible as you turn your head to the right.
5. Hold this position for 30 seconds. Repeat on the other side.

7. Improves Posture

There is no doubt that yoga can improve your posture.

A recent study published in the Journal of the American Medical Association found that regular yoga can help reduce poor posture, among other benefits.

One of the most important aspects of good posture is keeping your cervical spine in line. This can be difficult without a yoga teacher’s help, but many poses can help achieve this.

For example, Bitilasana Marjaryasana (cat-cow) pose will stretch your neck and spine, and Balasana(Child’s pose) will open your chest and shoulders.

Another great way to improve your posture is to focus on your abdominal muscles.

For example, you can try to draw your stomach in and lift your chest to increase your abdominal strength. This will help to improve your posture and reduce the risk of injury.

If you are looking to improve your posture, yoga is a great way to improve your posture and reduce the risk of injury.

Effective Yoga Poses to Fix your Bad Posture

A: Balasana(Child’s pose)

To perform this pose:

1. Fold your knees and sit down on a mat.
2. Touch your legs to your hips and Inhale.
3. Exhale when you’ve lowered your core and raised your hands upward.
4. Drop your forehead on the floor and keep it there for 40 seconds.
5. Repeat for at least two rounds.

B: Adho Mukha Svanasana(Downward dog pose)

To perform this pose:

1. Stand shoulder width.
2. Put your hands on the floor and lean forward.
3. Step forward a little while keeping your hands down.
4. Repeat it 3 Times.

C: Gomukhasana(Cow face pose)

To perform this pose:

1. Sit straight on a yoga mat with crossed knees
2. Stretch out your left arm and point it upwards.
3. Bring your left hand to the back of your neck while bending your left elbow.
4. Raise your right arm to the right side, bend your elbow, and lift it to the middle of the back.
5. Wrap your hands behind your back.
6. Keep your head up and hold for 30 seconds.
7. Repeat it three times.

4. Improves Mental and Physical Health

Some research suggests that yoga can improve mental and physical health.

According to one study, people who practised yoga were more likely to have lower levels of anxiety and stress than those who did not practise yoga.

Another study found that people who practised yoga were more likely to have better physical health and lower levels of depression and anxiety.

When it comes to physical health, yoga is beneficial for both adults and children.

There are so many reasons why yoga is beneficial for mental and physical health.

For example, yoga can help to improve mood by increasing levels of happiness and well-being.

Yoga also helps improve both physical and mental health by making muscles stronger and reducing stress and anxiety.

Yoga Pose that Imporves your Mental and Physical Health

A: Padmasana(Lotus pose)

To perform this pose:

1. Sit cross-legged and slowly raise one ankle above the other thigh.
2. Place your ankles close to your hips.
3. Keep your back and place your palms on your knees.
4. Hold this position for 30 seconds. Then repeat it three times.

B: Vriksasana(Tree Pose)

To perform this pose:

1. Stand straight with your ankles flat on the ground. Lift one leg and place the ankle on the inside of your opposite thigh.
2. Bend your knee outward.
3. Maintain your balance as you extend your arms upward and join your palms.
4. Try to maintain this position minimum for 15 seconds.

C: Virabhadrasana (Warrior Pose)

To perform this pose:

1. Spread your legs wide, hips should be turned to one side, and ankles should be turned to the side you are facing.
2. The front leg should be bent 90 degrees.
3. Stretch your arms to your sides and slowly take a breath for 10 seconds.
4. Repeat it two times.

9. It Helps to Quit Bad Habits

Yoga is a fantastic tool to aid people in overcoming bad habits.

People practising yoga may find it easier to manage their emotions and think more clearly by focusing on their bodies and breathing.

Yoga Poses that Helps in Avoiding Bad Habits

• Adho Mukha Svanasana (Downward dog pose)
• Bhujangasana (Cobra Pose)
• Ustrasana(Camel pose)
• Balasana(Child’s pose)

NOTE* Directions are given above of these poses.

Precaution:
Before you begin any yoga practice, there are several precautions you should take to ensure your safety.

Please don’t overdo it.

When you first start practicing Yoga, it can be tempting to do more than you are comfortable with. But overdoing it can lead to injury.

Start with a few poses and gradually increase your effort as you become more comfortable.