Health Benefits of Yoga
by Trisha Lamb
Two of the most common inquiries we receive from professional members preparing presentations on Yoga and from journalists and students writing about Yoga are:
• What are the health benefits of Yoga? • How does Yoga differ from conventional exercise?
Following are answers drawn from various sources and provided in a succinct format. I wish to especially thank the following three individuals: First, A. Malathi, M.D. (amalathi@vsnl.net), for her presentation in November 2000 on the benefits of Yoga at Sutter Medical Center in Santa Rosa, California. Her paper “Promotive, Prophylactic Benefits of Yogic Practice in Middle Aged Women” which furnishes research results and explanations for many of the benefits noted below, will be published in the 2001 issue of International Journal of Yoga Therapy. Thanks also to IAYT member Matra Majmundar (matra@post.com) for her presentation on Yoga physiology at the Integrating Yoga Therapeutics into Rehabilitation seminar at San Francisco Memorial Hospital in April 2000. Her book, tentatively titled Physiology of Yoga Therapeutics, is in preparation. I also would like to thank Arpita for his article “The Physical and Psychological Benefits of Yoga,” which appeared in the 1991 issue of The Journal of The International Association of Yoga Therapists.
Health Benefits
This information is grouped into three categories—physiological benefits, psychological benefits, biochemical effects—and is based on the regular practice of traditional âsana, prânâyâma, and meditation. Please note that while pulse rate, etc., may increase during the practice of various âsanas, some forms of prânâyâma, and some stages of meditation, but overall benefits to general health are as listed below. For information on the physiological changes that occur during the practice of specific âsanas, etc., please see James Funderburk’s Science Studies Yoga and other resources cited at the end of this article.
Physiological Benefits
• Stable autonomic nervous system equilibrium, with a tendency toward parasympathetic nervous system dominance rather than the usual stress-induced sympathetic nervous system dominance • Pulse rate decreases • Respiratory rate decreases • Blood pressure decreases (of special significance for hyporeactors) • Galvanic Skin Response (GSR) increases • EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation) • EMG activity decreases • Cardiovascular efficiency increases • Respiratory efficiency increases (respiratory amplitude and smoothness increase, tidal volume increases, vital capacity increases, breath-holding time increases) • Gastrointestinal function normalizes • Endocrine function normalizes • Excretory functions improve • Musculoskeletal flexibility and joint range of motion increase • Posture improves • Strength and resiliency increase • Endurance increases • Energy level increases • Weight normalizes • Sleep improves • Immunity increases • Pain decreases
Psychological Benefits
• Somatic and kinesthetic awareness increase • Mood improves and subjective well-being increases • Self-acceptance and self-actualization increase • Social adjustment increases • Anxiety and depression decrease • Hostility decreases
• Psychomotor functions improve:
• Grip strength increases • Dexterity and fine skills improve • Eye-hand coordination improves • Choice reaction time improves • Steadiness improves • Depth perception improves • Balance improves • Integrated functioning of body parts improves
• Cognitive function improves: • Attention improves • Concentration improves • Memory improves • Learning efficiency improves • Symbol coding improves • Depth perception improves • Flicker fusion frequency improves
Biochemical Effects
The biochemical profile improves, indicating an antistress and antioxidant effect, important in the prevention of degenerative diseases.
• Glucose decreases • Sodium decreases • Total cholesterol decreases • Triglycerides decrease • HDL cholesterol increases • LDL cholesterol decreases • VLDL cholesterol decreases • Cholinesterase increases • Catecholamines decrease • ATPase increases • Hematocrit increases • Hemoglobin increases • Lymphocyte count increases • Total white blood cell count decreases • Thyroxin increases • Vitamin C increases • Total serum protein increases
Exercise
Sympathetic nervous system dominates
Cortical regions of brain dominate
Rapid forceful movements Increased muscle tension
Higher risk of injury
Moderate to high caloric consumption
Effort is maximized
Fatiguing (breathing is taxed)
Imbalanced activity of opposing groups
Competitive, goal-oriented
Awareness is external (focus is on reaching the toes, reaching the finish line, etc.)
Boredom factor
Yoga Compared to Conventional Exercise
Yoga
Parasympathetic nervous system dominates
Subcortical regions of brain dominate
Slow dynamic and static movements
Normalization of muscle tone
Low risk of injuring muscles and ligaments
Low caloric consumption
Effort is minimized, relaxed
Energizing (breathing is natural or controlled)
Balanced activity of opposing muscle groups
Noncompetitive, process-oriented
Awareness is internal (focus is on breath and the inifinite)
Limitless possibilities for growth in self-awareness
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