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  • 3 surprising ways yoga can boost your health, backed by science

    AIA Vitality NZ - 3.5 min read

    02 September 2020

    Supplement your fitness routine with a yoga class and improve your physical and mental health dramatically.

    3 surprising ways yoga can boost your health, backed by science

    The ancient practise of yoga has become incredibly popular in today's busy society, with over nearly 300 thousand Kiwis practising either at the gym or at home. Devotees of downward dog and flying pigeon have long sworn by a regular commitment to spend time on the mat, finding emotional and physical benefits. But for outsiders it can be easy to dismiss this series of poses as little more than structured meditation.

    For most people, the initial hook is that yoga can be a great mood booster. But once you commit to it, the benefits can roll into other parts of life. You'll start to feel them in both body and mind.

    Only recently have there been moves to substantiate the claims of the dedicated thorough research. And so far, the results are providing significant evidence of the broad-ranging benefits of yoga, both as a treatment and preventative form of health care.

    Whether you're already a regular yogi, slightly cynical or keen to try something new, we look at three recent studies of yoga and how those findings can boost your health.

    It can change your genetic make up

    A comprehensive study, published in Frontiers of Immunology found that far more disease-fighting genes were active in the bodies of long-term practitioners of yoga and meditation. In particular, they found genes that protect from disorders such as pain, high blood pressure, rheumatoid arthritis and infertility were all "switched on" in people that practise yoga regularly. These changes, according to the researchers, were induced by what they dubbed "the relaxation effect" bought on by a regular yoga and meditation practice.

    Make your #onechange

    This month, book yourself into a yoga class and put your strength and conditioning to the test.

    It can calm the nervous system

    By now we know the effects of stress on the body can be far reaching. But research shows that the active emphasis on the breath shown in yoga can help change your mood and autonomic function.

    With each breath, millions of sensory receptors in the respiratory system send signals via your nerves to the brainstem. If you're stressed out and breathing fast, your brain is pinged at a higher rate triggering it to activate via the sympathetic nervous system - dialling up the stress hormones like cortisol, heart rate, blood pressure and anxiety.

    When you slow your breath through a practise like yoga, you induce the parasympathetic nervous system, dialling down all of those stress responses and instead turning up relaxation, calm and mental clarity.

    It can increase strength

    Basically, it depends on the type of yoga but more strenuous types like Ashtanga or Bikram can definitely boost your cardiovascular system and build your muscles,

    For example, in a few high-quality studies have shown that certain types of yoga can contribute to increased strength. One small, randomised trial in the Journal of Strength and Conditioning Research compared eight weeks of Bikram classes with no intervention in 32 young, healthy adults. It found that regular classes improved participant's deadlift strength. It also found that it didn't improve aerobic capacity.

    Types of yoga

    Not all yoga classes are the same. You might have taken a class at a local studio or at your gym but visiting one type of class doesn't mean another studio or gym down the street teaches the same style.

    Here's a quick cheat sheet so you can find one that's right for you:

    • Ashtanga

      Ashtanga is an ancient practice that dates back thousands of years. It encourages sweating, as it’s believed this is how the body rids itself of toxins and helps heal itself. Ashtanga can be fast-paced and is grouped into six series, increasing in difficulty as they progress. You’re encouraged to focus on your breathing as you move seamlessly from pose to pose, and while it is physically demanding, it still provides a complete mental and spiritual workout.

    • Bikram

      Prepare to sweat. Practised in a hot studio with a set sequence of movements and poses that does not change. Considered by many to be one of the more difficult forms of yoga, Bikram helps to build strength and fitness, while also helping to sweat out impurities.

    • Iyengar

      This a great place to start if you're a beginner. Iyengar focuses on precision and alignment of the body with the use of planned sequencing, timing and props.

    • Kundalini

      This one has perhaps the biggest focus on meditation, with emphasis on chanting mantras and practicing both physical and spiritual sequences in equal measure. If you're looking for a style to bust some stress, this one's for you.

    • Vinyasa

      If you're looking to improve your fitness, Vinyasa is a great source of cardio due to its rapid movements, change in stance and style of poses.

    • Yin

      Yin yoga is a meditative practise that focuses on lengthening the connective tissues (like fascia and cartilage) through poses held for longer periods. It's the perfect complement to a high intensity training scheme.


    By AIA Vitality NZ
    AIA Vitality Staff writer

    AIA Vitality is a personalised, health and wellbeing program that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

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    Disclaimer:
    The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


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