Best 11 Benefits Of Yoga that will shock you [ latest ] - Current News Times

Tuesday, August 20, 2019

Best 11 Benefits Of Yoga that will shock you [ latest ]

Yoga is an old physical discipline from India. It helps to improve health & happiness.

Yoga Postures

The word "Yoga"  derived from Sanskrit means "union".

The explorer of Classical Yoga was Patanjali, and he defined Yoga as " the cessation of the modification of the mind ".

Yoga is very beneficial in every aspect of life and it is free of cost remedy to every disease.

Want to know more?
Then below are the 11 top benefits of yoga + bonus benefit.

11 Top Advantages of Yoga | Infographics | Pictures | Videos | Facts |

Yoga asanas

You can run a 100-meter race but you find it difficult to touch your toes??

Are you struggling with holding the simple back end??

If so, then this first point is for you.

1.  Advantage of Yoga: It Makes The Body Flexible


Yoga is an exercise that stretches you out and makes you more flexible, increases your range of movements and makes you feel more comfortable with your body. 

But if you are a beginner, just hold the stretches and poses for about 10 to 20 seconds to lengthen your muscles & joints.

Then, day by day your joints, ligaments, and tendons will become habitual and adaptable to such yoga poses.

Research-based analysis


International Journal For Yoga conducted a study to see the impact of yoga on athletes over a 10 weeks period and the results were that the athletes who performed yoga gain the flexibility as compared to the athletes were not doing yoga.

Thus,  Yoga really helps in gaining flexibility.

Now, here is the Infographic with 5 yoga poses along with steps :)

Embed Code For The Infographic :)

This video will teach you more about gaining flexibility.

Yoga Facts

Yoga Facts

2. Can yoga maintain Blood Pressure??


Yoga helps in good circulation of blood, especially in hands & feet.

Inverted & Twisting poses encourage deoxygenated blood to flow out from your internal organs back to the heart thus reduces swelling in hands & feet if you have and this also reduces blood pressure.

Research-based analysis

Yoga at sunrise

In 2011, Evidence-based Complementary and Alternative Medicine published research according to which  Iyengar Yoga improves blood pressure.

In this study, participants were not receiving any treatment or medicine and were having slightly elevated blood pressure.

They divided these participants into two groups.

The 1st group which had no experience about yoga performed Iyengar exercises for over 12 weeks. The other group made personalized dietary adjustments.

The researchers found out that the 1st group produced clinically meaningful improvements in 24 hours systolic & diastolic blood pressure.

These 7 Gentle Yoga Postures will definitely help you out.

Infographic with Yoga poses for curing blood pressure.

Source: Paleo Hacks

You can also watch out this video for more help.

Yoga Facts

U.S Yoga Facts

3.  Benefits of Yoga: It makes you stress-free

Do you know that long-term stress can increase your risk of mental health disabilities?

So, it is necessary to live a stress-free life and according to the study conducted by Harvard Health School; they concluded that Yoga makes you more peaceful, calm and may lower down your blood pressure and your heart rate. 


In fact, Yoga decreases the level of cortisol (Stress Hormone) which affects the level of serotonin and thus makes you feel less stressful. 

How yoga decreases the level of cortisol will be discussed in the next point as stress is much more associated with the nervous system.

And yes you can follow these Yoga postures that will help you reduce your level of cortisol.
Yoga poses for stress relief

Yoga Facts

Swami Vivekananda Facts For Yoga

4. How can yoga help us in our nervous system?

Yoga in swimming pool

As I am talking about our nervous system than you must know some basics about it to understand well.

You and I have two types of the nervous system: sympathetic nervous system and the parasympathetic nervous system antagonistic to each other means their functions are opposite to each other.

The sympathetic nervous system is responsible for fight and flight mode which is tended to function on a daily basis.

The parasympathetic nervous system deals with autonomic functions such as heart and metabolic rates and when this part of our nervous is active blood pressure and heart rates are lowered and the body became relaxed.

And what happens when you are dealing with your stressful job and busy lives?


At, this moment our body produces a lot of cortisol (stress hormone) which I already discussed a little in the previous point. With a lot of cortisol, it dampens our reflexes, our memory, and our focus thus affecting our entire life.

Thus, to reduce the level of cortisol we need to activate the parasympathetic nervous system and for that, we need a strong central nervous system.

How yoga helps in strengthening the nervous system?


Well, yoga can strength our nervous system by increasing the coordination between our body and mind through the breathing techniques, physical postures, and mind relaxation methods.

The above methods also help in stimulating the parasympathetic nervous system and thus reduces the high production of cortisol which happens when the sympathetic nervous system overworked. 

Practicing yoga in a group environment helps the nervous system to get out from the various chronic stress back into the activation & settling of the body in a more natural rhythm.

These three yoga asanas will strengthen your nervous system. 

1) Child’s Pose (Bal asana)

Women-doing-bal-asana-on mat-gif

Credits: Gyfcat

2) Seated Spinal Twist Pose (Ardha Matsyendrasana)

Ardha Matsyendrasana

Credits: Style Craze

3Anuloma-Viloma (Nostril Breathing)

This video will help you further :)

Yoga Facts

Facts about origin of yoga

5. Benefits of Yoga on people suffering from diabetes :)

" According to several studies, yoga can have a positive effect on high blood sugar by reducing the stress associated with hyperglycemia,".

We have already seen in the previous points that yoga helps in activating the parasympathetic nervous system and this nervous system helps to regulate and control stress hormones and high blood pressure.

And reduced stress levels also helps in decreasing the level of sugar in the blood.

Do you know that Stress also plays a big role in the development of Type 2 diabetes?


Well, yoga plays a vital role in treating diabetes and it also prevents the disease from developing by controlling stress levels and by:

1) Engaging the muscles in physical activity - 

Back Fitness Yoga

Just like other physical exercises, yoga helps to increase glucose consumption by muscles, which lowers the blood sugar level and also helps to reduce the risk of heart diseases like a stroke and cardiac arrest.

2) Weight Loss -

Yoga can reduce weight and enhance weight control, both factors are important for reducing the risk of cancer, cardiovascular diseases, and type 2 diabetes.

3) Restoring the pancreatic cells - 
Yoga Postures that assist relaxation stretch the pancreas, which can further activate the production of insulin-producing beta cells.

With blood sugar down you have reduced the risk of further diabetic problems like blindness, kidney failure, and cardiac arrest.

Not only Blood sugar it also lowers bad cholesterol and increases the production of good cholesterol.

These three yoga asanas will help you cure Blood Sugar.

1)  Legs up the wall pose


Source: Gfycat

2) Seated forward bend

3) Upward facing dog

Source: Giphy

This video is of Baba Ramdev one of top yoga guru in the entire world :)

Yoga Facts 

Facts about "Om"

6. Advantage Of Yoga: Relief From Spine Pain.


Yoga can diminish back pain to a large extent because of the abdominal muscle and the back muscles are the two important components of the muscular network of the spinal cord and these muscles help us maintain the right posture and movement.

And when these muscles are in the right state, they reduce the back pain to a large extent.

Stretching is very important if you are suffering from back pain.

The muscles in the back of the thigh which we call Hamstring muscles requires stretching in the case for people who are suffering from lower spine pain.

Stretching along with rhythmic breath will help the nutrients to flow in along with the toxins to flow out of your muscles and thus it will nourish the soft tissues and muscles in the back.
Yoga for back pain

Perception can also increase suffering. Emotional factors may not change the physiology of the spine but may enlarge the problem.

Thus, reducing the awareness of the pain through the meditation can diminish the feeling of spinal pain.

People who used to work sitting in front of their computer have spinal compression.

Yoga counteracts these situations as it maintains a healthy spine through stretching, conscious breathing, by maintaining posture and by overcoming anxiety & stress so to reduce back pain caused by mental and emotional factors.

The 10-minute sequence of 10 Yoga Poses for back pain :)


Stretches for back pain.

Facts about Yoga.

Facts about Doga

7. Advantage of Yoga: Makes your lungs more effective

" According to a press release by the American College of Chest Physicians, they found it that after practicing yoga for 12 weeks it improved in shortness of breath, lung function and inflammation,"
Model of lungs

Yoga breathing exercises that extend your inhalation and exhalation, such as the gentle lengthening of equal breath or rapid breathing, like kapalabhati can strengthen your lungs to a large extent.

Pranayamabreath awareness can help with lenient asthma and  COPD (Chronic obstructive pulmonary disease) by reducing inflammation and by increasing productivity of lungs.

The health of respiratory systems will improve by exercising yoga breathing techniques that include balancing, simulating practices and calming.

Yoga also improves the respiratory system by reducing stress as it pacifies our nervous system.

You can also help you manage symptoms of breathlessness with help of Pranayama breathing techniques.

Men doing yoga on mat

Yoga also supports breathing by the nose, through the nose the air filters thus preventing the dirt particles to enter the lungs and warms the air & add moisture to it as cold or dry air can cause asthma in sensitive people.

Longer breaths could clean your nasal passages and is helpful for people with allergies. 

Consult your doctor first before starting any exercise program if you are suffering from COPD.

The following yoga asanas will help you improve your lungs

1) Big Toe Pose 

2) Cat Pose 

3) Cobra Pose 

4) Bridge Pose

Watch this video for Kundalini Yoga Breathing Exercises.

Do you know about nude yoga??

Facts about yoga

8. Advantage of Yoga: Reduces Inflammation 

When a body is under stress or when is subjected to injury than inflammation is the automatic response of the immune system.

When our body is attacked by pathogens than our immune system inflames to eliminate these harmful cells from the body and promotes recovery.

There are two types of Inflammation - Acute and chronic.

Acute inflammation occurs for a short period and responses to an injured area by swelling. This gives a signal to the immune system to heal the particular area by sending white blood cells.

Chronic inflammation happens when the body is in a continuous state of stress probably because of food habits, lifestyle or because of an autoimmune disorder (a situation in which the immune system attacks the healthy cells).

In chronic inflammation, swelling remains as it and stops the healing from the beginning. 

Stress, high inflammatory foods like unstable oil, sugar, over-workout, high insulin levels, overweight all helps in increasing inflammation.

How Yoga plays a big role in reducing inflammation?

Healthy lifestyle and decrease stress levels will help your body to recover from inflammation quickly.

You already know that yoga helps to fight stress by activating the parasympathetic nervous system and reducing stress levels helps to reduce inflammation.

Yoga also helps in the production of adiponectin, an anti-inflammatory hormone. Thus, with the presence of adiponectin, it will help inflammation to reduce quickly. 

Studies have shown that 11-12 weeks of yoga could reduce inflammatory markers in the body.

The following are the yoga postures that will help you reduce inflammation.

1) Warrior 2 Pose

2) Supine Pose

3) Twisted Figure 4 pose

Facts about yoga

9. Yoga helps you Build Self-Confidence.


The yoga asanas like Child's pose and pigeon pose, both these poses as well the other poses help the mind relax.

With Yoga breathing exercises, it helps to concentrate on your breath and in this way it promotes self-awareness and leads the mind to relaxation.

Yoga practice helps you to learn self- calmness and the ability to remain calm helps you to restore self-confidence.  

In yoga, I realize that each of us has unique abilities and capabilities and we all are unique in some other way and this helps us to be comfortable with our own body and mind.

"And when I love my body, it helped me to gain confidence with my own-self."

The best yoga poses to gain self-confidence are:-

1) Crow Pose
2) Camel Pose
3) Eagle Pose
4) Pigeon Pose

10.  Do you know that yoga can make smart??

Research has shown that those who practice yoga regularly achieve higher scores in brain fitness assessments.

A study has shown that practicing Hatha yoga or mindfulness meditation regularly improves the brain's executive functions to a great extent.

Yoga Breathing exercises activates prefrontal cortex of the brain, therefore making you more aware and active about your senses and emotions.

Therefore, if you are a student, consider performing yoga for a few minutes before heading to the classroom. That will really help you stay sharp and focused.

Journal of Physical Activity & Health also says that 20 minutes of yoga makes your brain more effective and helps too quickly and accurately process information.

Is yoga is better than other exercises like aerobics?

Well, the results of a study conducted by the University of Illinois in which researchers had 30 women who could either do yoga or aerobics for 20 minutes.


The female students after the yoga practice could focus and process information more accurately and efficiently and could also learn new information quickly as compared to those who did aerobic exercises like running on the treadmill.

These 3 Yoga asanas will be beneficial for your brain.

  1. Big Toe Pose (Padangusthasana)
  2. Child's Pose (Balasana)
  3. Downward Facing Dog (Adho Mukha Svanasana) 

Facts about yoga

11. Advantage of Yoga: Improves Sexual Health

Yoga classes

  • Yoga, first, reduces your stress by reducing your cortisol levels thus making your sex life more awesome.
  • Yoga strengthens your pelvic floor muscles & thus promotes stronger orgasms.
  • Yoga helps to focus on your present moments and increases your awareness thus more present you are more it will boost your sex life.

These 3 Yoga asanas will be beneficial for sexual health

  1. Happy Baby (Ananda Balasana)
  2. Cat Pose (Marjaryasana)
  3. One-Legged Pigeon (Eka Pada Rajakapotasana)

Facts about "Hot Yoga"

Bonus Tips For You :)

12#  Yoga for the healthy liver

Human Liver

The liver plays a vital role in maintaining a healthy body. 

The liver helps to keep toxins and carcinogens away from the bloodstream.

You cannot eradicate toxins from your body if your liver is not functioning well and this could also help the toxins to recirculate into the bloodstream.

So start practicing yoga to keep your liver healthy.

The functions of the liver are to decompose medicines and hormones and to store vitamins and iron for the body's consumption.

To keep liver healthy you should include a healthy diet and various yoga practices may also aid you to detoxify and remove accumulated material from the liver.

To really prove you that yoga helps the liver than see this case study published by "European scientific journal" on the effects of yoga on the liver here.

However, here are the three yoga asanas to keep your liver healthy.

1) Ardha Matsyendrasana

This yoga posture is known for its benefits for the liver. The posture helps to stimulate and strengthen the liver by exerting pressure on it.

To practice this yoga, sit cross-legged and then cross your left foot over the right one. After this raise your knees and place your right hand over the left leg and hold your left foot. 

Now, press the left leg slowly against your abdomen and turn your head to the right side at the same time.

2) Kapalbhati Pranayama


This is a breathing exercise that will promote the health of the liver and this posture also helps in the functioning of the spleen.

For this yoga posture, sit cross-legged on the yoga mat with closed eyes and spine straight.

Now, inhale deeply and exhale out forcefully through both nostrils.

Repeat this procedure for at least 5 minutes daily.

This exercise prevents various liver diseases like jaundice, hepatitis, and cirrhosis, etc

3)  Dhanurasana (Bow Pose)

This yoga posture is very beneficial for people suffering from fatty liver. It also massages the liver, which helps in proper digestion.

For this yoga pose lie on your stomach and then hold your both feet with hands. After, this pull your both feet slowly and gently and look straight along with feeling your breath.

After 10-20 seconds bring your legs and chest slowly to the ground and calm down.

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