Yoga has its roots in ancient Indian civilization, with origins dating back thousands of years. It emerged within the cultural and philosophical landscape of ancient India, influenced by Hindu, Buddhist, and Jain traditions. The word “yoga” is derived from the Sanskrit language, meaning “union” or “to yoke”, reflecting its aim to unite the body, mind, and spirit. Over time, yoga evolved into a multifaceted practice encompassing body movements, breath control and meditation . Yoga has been passed down through oral tradition and written texts, including the Yoga Sutras of Patanjali, which provide guidance on the philosophical and practical aspects of yoga.
Today, yoga is practised worldwide and has become a global phenomenon, adapting to multiple cultures while maintaining its foundational principles of self-awareness, mindfulness, and inner transformation. Yoga is often practised as a form of exercise, stress relief, and self-care.
How can you benefit from yoga?
- Improvement in Lung Function: Several studies have found that regular yoga practice can lead to enhanced lung function, including increased lung capacity and improved respiratory muscle strength. This benefit is particularly significant for individuals with respiratory conditions such as asthma and other obstructive lung diseases (Cramer et al., 2016).
- Enhanced Cognitive Function: Research suggests that yoga may have a positive impact on cognitive function, including memory, attention, and executive brain functions. Practising yoga is associated with improved cognitive performance across various age groups, from children to older adults (Gothe et al., 2020).
- Reduction in Chronic Pain: Yoga has been shown to be effective in reducing chronic pain, including lower back pain, arthritis pain, and fibromyalgia symptoms. Yoga interventions can lead to significant reductions in pain intensity and improvements in physical function and quality of life for individuals suffering from chronic pain conditions (Holtzman et al., 2013).
- Enhanced Sleep Quality: Several systematic reviews and meta-analyses have reported that practising yoga can improve sleep quality and reduce sleep disturbances. These benefits are attributed to the relaxation and stress-reducing effects of yoga practices, which help promote better sleep patterns (Cramer et al., 2015).
- Support for Substance Use Disorder Recovery: Yoga interventions have shown promise as adjunctive therapies for individuals recovering from substance use disorders. Studies suggest that practising yoga alongside conventional treatments can aid in reducing cravings, improving mood, and enhancing overall well-being during the recovery process (Li et al., 2017).
- Improved Balance and Fall Prevention: Yoga has been found to enhance balance, body awareness, and muscle control, which are crucial factors in fall prevention, especially among older adults. Yoga-based interventions can effectively reduce the risk of falls and improve balance-related outcomes in older individuals (Saravanakumar et al., 2019).
- Management of Irritable Bowel Syndrome (IBS): Evidence suggests that yoga may offer benefits for individuals with irritable bowel syndrome (IBS), a common gastrointestinal disorder characterised by abdominal pain and altered bowel habits. Findings indicate that yoga interventions can lead to significant reductions in IBS symptoms (Schumann et al., 2016).
- Enhanced Immune Function: Regular yoga practice has been associated with improvements in immune function, including increased levels of immune cells and enhanced immune response to pathogens. Evidence suggests that yoga interventions may have effects that potentially reduce the risk of infections and enhance overall health (Cahn & Goodman, 2015).
- Reduced Symptoms of Menopause: Yoga has shown promise in alleviating symptoms associated with menopause, such as hot flushes, sleep disturbances, and mood swings (Innes & Selfe, 2019).
- Support for Eating Disorders: Yoga interventions have been explored as complementary approaches in the treatment of eating disorders, such as anorexia nervosa and bulimia nervosa. Research suggests that incorporating yoga into multidisciplinary treatment programs can help improve body image, self-esteem, and psychological well-being among individuals with eating disorders (Carei et al., 2010).
How do I start?
Embarking on a yoga journey can be a deeply personal and transformative experience. Your reasons for starting yoga might vary, whether it’s for physical fitness, stress relief, or spiritual growth. Each person’s path to beginning yoga is unique, but there are common strategies that can help you take your first steps:
Set Clear Intentions: Before you start practising yoga, take a moment to reflect on why you want to do it. Whether it’s to improve flexibility, reduce stress, or enhance overall fitness, having clear intentions can help you stay motivated.
Start Slowly: If you’re new to yoga, it’s essential to start slowly and gradually build up your practice. Begin with shorter sessions, such as 10-20 minutes, and gradually increase the duration as you become more comfortable.
Choose the Right Style: There are many different styles of yoga, each with its focus and intensity level. As a beginner, consider starting with Hatha or Vinyasa flow yoga, which are generally beginner-friendly and focus on basic poses and breathing techniques.
Attend Beginner Classes: Look for beginner-level yoga classes at local studios or community centres. These classes are designed specifically for newcomers and provide a supportive environment where you can learn the basics under the guidance of an experienced instructor.
Use Yoga Apps or Online Videos: There are numerous yoga apps and online platforms that offer beginner-friendly classes and tutorials. Apps like “Yoga Studio” and websites like “Yoga with Adriene” provide a wide range of classes suitable for beginners.
Invest in Quality Equipment: While you don’t need much equipment to start yoga, investing in a good quality yoga mat can make your practice more comfortable and enjoyable. Additionally, consider purchasing yoga blocks and straps to assist with poses as needed.
Listen to Your Body: Pay attention to how your body feels during yoga practice and honour its limitations. Avoid pushing yourself too hard or trying to force your body into poses that feel uncomfortable. Yoga is about finding balance and harmony, not pushing yourself to the point of discomfort.
Focus on Breath Awareness: One of the fundamental aspects of yoga is breath awareness or pranayama. Learn to synchronise your breath with your movements and focus on deep, mindful breathing throughout your practice. This can help calm the mind and enhance relaxation.
Practice Regularly: Consistency is key when it comes to yoga. Aim to practise at least a few times a week to experience the full benefits of yoga. Even short, daily sessions can be beneficial for building strength, flexibility, and mindfulness.
Be Patient and Persistent: Like any new skill, learning yoga takes time and patience. Be kind to yourself and don’t get discouraged if progress feels slow. Stay committed to your practice, and over time, you’ll notice improvements in both your physical and mental well-being.
Starting yoga as a beginner can be a rewarding and transformative experience. By following these tips and staying open to the journey ahead, you’ll be well on your way to discovering the many benefits that yoga has to offer!
Sources
Cahn, B. R., & Goodman, M. S. (2015). Yoga and immune system functioning: A systematic review of randomised controlled trials. Journal of Behavioral Medicine, 38(6), 593-602.
Carei, T. R., Fyfe-Johnson, A. L., Breuner, C. C., & Brown, M. A. (2010). Randomized controlled clinical trial of yoga in the treatment of eating disorders, 46(4), 346-351.
Cramer, H., Lauche, R., Haller, H., & Dobos, G. (2015). A systematic review and meta-analysis of yoga for low back pain. 94(8), e871.
Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. J. (2016). The risks and benefits of yoga for patients with chronic obstructive pulmonary disease: a systematic review and meta-analysis. Evidence-Based Complementary and Alternative Medicine, 2016, 1-9.
Gothe, N. P., Keswani, R. K., & McAuley, E. (2020). Yoga practice improves executive function by attenuating stress levels. Biological Psychology, 152, 107870.
Holtzman, S., Beggs, R. T., & Vance, D. E. (2013). Yoga for chronic low back pain: a meta-analysis of randomised controlled trials, 2013, 1-9.
Innes, K. E., & Selfe, T. K. (2019). Yoga for menopausal symptoms-A systematic review and meta-analysis, 26(2), 202-211.
Li, W., Howard, M. O., Garland, E. L., McGovern, P., & Lazar, M. (2017). Mindfulness treatment for substance misuse: A systematic review and meta-analysis, 75, 62-96.
Saravanakumar, P., Higgins, I. J., Van Der Riet, P. J., Marquez, J., & Sibbritt, D. (2019). The influence of tai chi and yoga on balance and falls in a residential care setting: A randomised controlled trial, 25(5), 517-535.
Schumann, D., Anheyer, D., Lauche, R., & Dobos, G. (2016). Effect of Yoga in the Therapy of Irritable Bowel Syndrome: A Systematic Review, 95(24), e3883.
