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What is yoga asana?
May 6, 2023 · In this article, we'll cover 14 different types of asanas; including standing, sitting, twists, forward bends, backbends, and more. Each type will include several examples of poses of that category, along with their benefits and difficulty level.
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- Overview
- 1. Yoga improves flexibility
- 2. Yoga helps with stress relief
- 3. Yoga improves mental health
- 4. Yoga may reduce inflammation
- 5. Yoga will likely increase your strength
- 6. Yoga may reduce anxiety
- 7. Yoga may improve quality of life
- 8. Yoga may boost immunity
- 9. Yoga can improve balance
Some of the many benefits of yoga include improved flexibility, strength, and mental health. It could also help relieve stress, inflammation, and anxiety.
While modern media and advertising may have us think that yoga is all about physical poses, the entirety of yoga includes a wide range of contemplative and self-disciplinary practices, such as meditation, chanting, mantra, prayer, breath work, ritual, and even selfless action.
The word “yoga” comes from the root word “yuj,” which means “to yoke” or “to bind.” The word itself has numerous meanings, from an astrological conjunction to matrimony, with the underlying theme being connection.
Yoga asana is the physical practice and postures of yoga.
The scientific research into yoga’s benefits is still somewhat preliminary, but much of the evidence so far supports what practitioners seem to have known for millennia: Yoga is incredibly beneficial to our overall well-being.
Let’s look at 16 of the many benefits of yoga in greater depth.
In 2016, two of yoga’s leading organizations, Yoga Journal and Yoga Alliance, conducted a worldwide survey looking at a variety of statistics about yoga in an attempt to quantify its value amid ever-increasing popularity.
The most cited reason people selected for doing yoga was to “increase flexibility” (1).
Flexibility is an important component of physical health. Yoga offers many styles to choose from, varying in intensity from high to moderate to mild. Even the lowest intensity styles have been found to increase flexibility (2, 3).
Yoga seems to be especially helpful for improving flexibility in adults ages 65 and older. Reduced flexibility is a natural part of aging, and a 2019 study found that yoga both slowed down loss and improved flexibility in older adults (4).
The American Psychological Association recently shared that 84% of American adults are feeling the impact of prolonged stress (5).
So, it makes sense that the second most cited reason people selected as to why they do yoga was to relieve stress. Thankfully, the science supports that yoga, and especially asana, is excellent at reducing stress (6).
Major depressive disorder (MDD) is thought to be one of the most common mental health disorders in the world.
A 2017 meta-analysis of 23 interventions looking at the effects of yoga-based treatments on depressive symptoms overwhelmingly concluded that yoga can now be considered an effective alternative treatment for MDD (8).
Often, the precursor to illness is chronic inflammation. Heart disease, diabetes, arthritis, Crohn’s disease, and many other conditions are linked to prolonged inflammation (10).
One review examined 15 research studies and found a common result: Yoga — of various styles, intensities, and durations — reduced the biochemical markers of inflammation across several chronic conditions (11).
While most people associate yoga with stretching and flexibility, some types of yoga classes can also be considered strength-building. It just depends on the class level, approach, and teacher. This makes yoga asana a multimodal form of exercise (4).
Yoga’s effectiveness at building strength has been studied in several specific contexts — for instance, as it pertains to people with breast cancer, older adults, and children (4, 12, 13).
The Anxiety and Depression Association of America recently stated that anxiety disorders may be the most common mental health disorders in the United States (15).
There are a number of different anxiety disorders, such as generalized anxiety disorder, social anxiety, and specific phobias. Even chronic stress can sometimes be categorized as an anxiety disorder.
Numerous studies suggest that yoga asana may be effective as an alternative treatment for anxiety disorders, though several of the researchers request additional replicated studies before conclusively stating as much (6, 16).
Yoga nidra, which is a body scan/guided meditation, has been shown to conclusively reduce symptoms of anxiety (17).
The World Health Organization defines quality of life (QOL) as “an individual’s perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards and concerns” (18).
Some factors that affect QOL are relationships, creativity, learning opportunities, health, and material comforts.
For decades, researchers have viewed QOL as an important predictor of people’s longevity and patients’ likelihood of improvement when treated for a chronic illness or injury (19).
A 2019 meta-analysis shows promising potential for yoga to improve QOL in people with chronic pain (20).
Chronic stress negatively effects your immune system (21).
When your immunity is compromised, you’re more susceptible to illness. However, as discussed earlier, yoga is considered a scientifically backed alternative treatment for stress.
The research is still evolving, but some studies have found a distinct link between practicing yoga (especially consistently over the long term) and better immune system functioning.
This is due in part to yoga’s ability to fight inflammation and in part to the enhancement of cell-mediated immunity (22).
Balance is not just important when you’re trying to stand on one leg in Tree Pose in yoga class. It’s also essential for simple everyday movements such as picking something up off the floor, reaching up to a shelf, and descending stairs.
Yoga has been shown to improve balance and overall performance in athletes (3).
Likewise, a review of the research conducted on healthy populations suggests balance may improve for most people after consistently practicing yoga (23).
Still, falling can have serious effects for certain populations. According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities, and even the simplest ones can lead to an increased risk of death (24).
Newer research suggests yoga can improve balance in older populations (25, 26).
However, more studies with large sample sizes are needed before a general conclusion can be drawn.
Asanas help to stretch and strengthen muscles, improve joint mobility, and increase blood circulation throughout the body. Regular practice of yoga can also help prevent injuries, reduce chronic pain, and enhance overall physical fitness.
- Yoga improves strength, balance and flexibility. Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.
- Yoga helps with back pain relief. Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
- Yoga can ease arthritis symptoms. Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.
- Yoga benefits heart health. Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.
There are numerous advantages of practising yoga, such as improvements to one’s physical and mental health. From promoting bone health to easing burnout, here is the list of benefits of asanas, categorized into physical and mental health benefits.
- Stretching is a major component of yoga postures, which also employ resistance to promote muscle contraction. An incredible approach to sculpting t...
- Regular yoga practice may reduce general inflammation and stress levels, improving heart health. In addition, yoga may be used to address a number...
- It all varies on how frequently you practice yoga, how persistent and consistent you are, etc. After all, yoga is a discipline, and like any practi...
After a profound and thorough exploration of the human system, the yogic system identified 84 asanas as yogasanas, 84 postures through which you can transform your body and mind into a great possibility for your ultimate wellbeing. Most other spiritual processes talk about putting down the body because the body is an obstacle.
Apr 14, 2022 · Asanas purpose and benefits. The modern practice of asana focuses primarily on its health benefits, and is used as a low-impact form of exercise. The traditional goals of asana also included preventing disease and promoting a healthy body but focused more on its spiritual purpose and benefits.
