Health benefits of yoga
Scientific trials of varying quality have been published on the health benefits and medical uses of yoga. Studies suggest that yoga is a safe and effective way to increase physical activity and enhance strength, flexibility and balance. Yoga practice has also shown benefit in specific medical conditions, and we will look at this evidence and current scientific research below.
Scientists and medical doctors pursuing yoga-related research focus on its potential benefits as a technique for relieving stress and coping with chronic conditions or disabilities, as well as investigating its potential to help prevent, heal, or alleviate specific conditions, such as heart disease, high blood pressure, carpal tunnel syndrome, asthma, diabetes, and symptoms of menopause.
Anxiety and depression
Scientific trials of varying quality have been published on the health benefits and medical uses of yoga. Studies suggest that yoga is a safe and effective way to increase physical activity and enhance strength, flexibility and balance. Yoga practice has also shown benefit in specific medical conditions, and we will look at this evidence and current scientific research below.
Scientists and medical doctors pursuing yoga-related research focus on its potential benefits as a technique for relieving stress and coping with chronic conditions or disabilities, as well as investigating its potential to help prevent, heal, or alleviate specific conditions, such as heart disease, high blood pressure, carpal tunnel syndrome, asthma, diabetes, and symptoms of menopause.
Anxiety and depression
Mind-body medical interventions are commonly used to cope with depression, and yoga is one of the most commonly used mind-body interventions. Systematic studies and meta-analyses have been carried out in order to assess the effectiveness of yoga for depression.
In one 9-week course of yoga, veterans were seen to experience significant reductions in anxiety, depression, and suicidal ideation. Mantal health functioning scores were also improved, but pain intensity and physical health functionality did not show improvements.
Elevated levels of cortisol (the stress hormone) are commonly seen in depression, and yoga has demonstrated an ability to relieve hypercortisolemia and reduce other parameters of stress. A study into the effects of yoga on cortisol and depression found that yoga might act at the level of the hypothalamus to create an 'anti-stress' effect by reducing cortisol levels, thereby helping to bring about relief in depression.
Arthritis
A systematic review of 9 studies regarding yoga as a complementary approach for osteoarthritis found positive changes in psychological or physiological outcomes related to Arthritis .The studies varied in length and not all of the studies used randomized controlled design; many had small sample sizes, different outcomes, and used non-standardized yoga interventions. Despite these limitations, the reviewers concluded that yoga appears to be a promising modality for arthritis.
Asthma
In a study comparing people with asthma When comparing asthmatics in a yoga group and in a non-yoga control group with those in a control group, those in the yoga group had a significant improvement in a number of parameters suggesting improvements in symptoms of asthma.
These parameters included an improvement in levels of the proportion of hemoglobin and the antioxidant superoxide, and a significant decrease was found in total leukocyte count (TLC) and differential leukocytes count in comparison to control group.
The yoga group had more significant improvements in biochemical variables than the control group. Results show that yoga can be practiced as adjuvant therapy with standard inhalation therapy for a better outcome of asthma.
However, a systematic review assessing the effectiveness of yoga as a treatment for asthma, concluded that there is insufficient quality evidence to support the belief that yoga alleviates asthma and that further, more rigorous trials are warranted.
Balance and falls
Falls amongst older people are a global health concern. Whilst falling is not a typical feature of aging, older people are more likely to fall and falls are a leading cause of death and disability.
Yoga and tai chi have shown potential to improve balance and prevent falls in older adults. They also have the potential to improve pain and quality of life.
In a 14-week program comparing yoga and tai-chi to usual care, yoga was associated with a slight decrease in the incidence of falls and a reduction in average pain scores in older adults. Although these changes were not statistically significant, the results showed positive changes to balance, pain and quality of life and a high level of interest through attendance amongst older participants.
The results support offering tai chi and yoga to older people who are frail and dependent with physical and cognitive limitations.
Another study observing body balance and postural control in young adults determined that a 5-month hatha yoga training program could improve postural control significantly in healthy adults.
Arthritis
A systematic review of 9 studies regarding yoga as a complementary approach for osteoarthritis found positive changes in psychological or physiological outcomes related to Arthritis .The studies varied in length and not all of the studies used randomized controlled design; many had small sample sizes, different outcomes, and used non-standardized yoga interventions. Despite these limitations, the reviewers concluded that yoga appears to be a promising modality for arthritis.
Asthma
In a study comparing people with asthma When comparing asthmatics in a yoga group and in a non-yoga control group with those in a control group, those in the yoga group had a significant improvement in a number of parameters suggesting improvements in symptoms of asthma.
These parameters included an improvement in levels of the proportion of hemoglobin and the antioxidant superoxide, and a significant decrease was found in total leukocyte count (TLC) and differential leukocytes count in comparison to control group.
The yoga group had more significant improvements in biochemical variables than the control group. Results show that yoga can be practiced as adjuvant therapy with standard inhalation therapy for a better outcome of asthma.
However, a systematic review assessing the effectiveness of yoga as a treatment for asthma, concluded that there is insufficient quality evidence to support the belief that yoga alleviates asthma and that further, more rigorous trials are warranted.
Balance and falls
Falls amongst older people are a global health concern. Whilst falling is not a typical feature of aging, older people are more likely to fall and falls are a leading cause of death and disability.
Yoga and tai chi have shown potential to improve balance and prevent falls in older adults. They also have the potential to improve pain and quality of life.
In a 14-week program comparing yoga and tai-chi to usual care, yoga was associated with a slight decrease in the incidence of falls and a reduction in average pain scores in older adults. Although these changes were not statistically significant, the results showed positive changes to balance, pain and quality of life and a high level of interest through attendance amongst older participants.
The results support offering tai chi and yoga to older people who are frail and dependent with physical and cognitive limitations.
Another study observing body balance and postural control in young adults determined that a 5-month hatha yoga training program could improve postural control significantly in healthy adults.
Bipolar disorder
In a study of the benefits and risk of yoga in individuals with bipolar disorder, the participants reported positive emotional effects, particularly reduced anxiety, positive cognitive effects (e.g., acceptance, focus, or "a break from my thoughts"), or positive physical effects (e.g., weight loss, increased energy). Some respondents considered yoga to be significantly life changing. The most common negative effect of yoga was physical injury or pain.
Breast cancer cognitive problems
Survivors of cancer often report cognitive problems, and people undergoing cancer treatment often experience decreases in physical activity. Although physical activity benefits cognitive function in non-cancer populations, evidence linking physical activity to cognitive function in survivors of cancer is limited.
Breast cancer disability
Secondary arm lymphedema continues to affect at least 20% of women after treatment for breast cancer, along with pain and restricted range of motion requiring lifelong professional treatment and self-management.
In a study of the benefits and risk of yoga in individuals with bipolar disorder, the participants reported positive emotional effects, particularly reduced anxiety, positive cognitive effects (e.g., acceptance, focus, or "a break from my thoughts"), or positive physical effects (e.g., weight loss, increased energy). Some respondents considered yoga to be significantly life changing. The most common negative effect of yoga was physical injury or pain.
Breast cancer cognitive problems
Survivors of cancer often report cognitive problems, and people undergoing cancer treatment often experience decreases in physical activity. Although physical activity benefits cognitive function in non-cancer populations, evidence linking physical activity to cognitive function in survivors of cancer is limited.
Breast cancer disability
Secondary arm lymphedema continues to affect at least 20% of women after treatment for breast cancer, along with pain and restricted range of motion requiring lifelong professional treatment and self-management.
Cancer-related fatigue
Fatigue is one of the most frequently reported, distressing side effects reported by survivors of cancer and often has significant long-term consequences. Research indicates that yoga can produce invigorating effects on physical and mental energy, and thereby may improve levels of fatigue.
An 8-week yoga exercise program assessed whether yoga can decrease anxiety, depression and fatigue in patients with breast cancer. Fatigue was effectively reduced in the study but the intervention was not associated with a reduction in depression or anxiety.
Fatigue is one of the most frequently reported, distressing side effects reported by survivors of cancer and often has significant long-term consequences. Research indicates that yoga can produce invigorating effects on physical and mental energy, and thereby may improve levels of fatigue.
An 8-week yoga exercise program assessed whether yoga can decrease anxiety, depression and fatigue in patients with breast cancer. Fatigue was effectively reduced in the study but the intervention was not associated with a reduction in depression or anxiety.
Cardiovascular disease
A sedentary lifestyle and stress are major risk factors for cardiovascular disease. Since yoga involves exercise and is thought to help in stress reduction, it may be an effective strategy in the primary prevention of cardiovascular disease.
Chronic neck pain
Assessment of the effects of a 9-week yoga intervention on chronic nonspecific neck pain found that neck-related disabilities were improved for at least 12 months after intervention completion.
Chronic heart failure
A meta-analysis of the effects of yoga in patients with chronic heart faliure suggested that yoga compared with control had a positive impact on peak Vo2 (oxygen uptake, an indicator of exercise capacity) and health-related quality of life.
Chronic obstructive pulmonary disease (COPD)
Currently, several studies have assessed the effect of yoga training on the management of chronic obstructive pulmonary disease. Five randomized controlled trials involving 233 patients suggested yoga training has a positive effect on improving lung function and exercise capacity and could be used as an adjunct pulmonary rehabilitation program in COPD patients.
Hypertension
Effective stress management is a key part of managing blood pressure, and a number of systematic reviews have assessed the available evidence for yoga as a therapeutic tool for managing hypertension and (elevated blood pressure)Research looking at the effects of selected asana in iyengar yoga over 6 weeks showed a significant increase in flexibility.
Gastroesophageal reflux disease (GERD)
A case report assessed the effects of yoga on gastroesophageal reflux disease . The researchers indicate regular and proper use of yoga along with over-the-counter or prescribed proton pump inhibitors (PPI) can control the severe symptoms of GERD and can avoid or delay the need for invasive procedures.
A sedentary lifestyle and stress are major risk factors for cardiovascular disease. Since yoga involves exercise and is thought to help in stress reduction, it may be an effective strategy in the primary prevention of cardiovascular disease.
Chronic neck pain
Assessment of the effects of a 9-week yoga intervention on chronic nonspecific neck pain found that neck-related disabilities were improved for at least 12 months after intervention completion.
Chronic heart failure
A meta-analysis of the effects of yoga in patients with chronic heart faliure suggested that yoga compared with control had a positive impact on peak Vo2 (oxygen uptake, an indicator of exercise capacity) and health-related quality of life.
Chronic obstructive pulmonary disease (COPD)
Currently, several studies have assessed the effect of yoga training on the management of chronic obstructive pulmonary disease. Five randomized controlled trials involving 233 patients suggested yoga training has a positive effect on improving lung function and exercise capacity and could be used as an adjunct pulmonary rehabilitation program in COPD patients.
Hypertension
Effective stress management is a key part of managing blood pressure, and a number of systematic reviews have assessed the available evidence for yoga as a therapeutic tool for managing hypertension and (elevated blood pressure)Research looking at the effects of selected asana in iyengar yoga over 6 weeks showed a significant increase in flexibility.
Gastroesophageal reflux disease (GERD)
A case report assessed the effects of yoga on gastroesophageal reflux disease . The researchers indicate regular and proper use of yoga along with over-the-counter or prescribed proton pump inhibitors (PPI) can control the severe symptoms of GERD and can avoid or delay the need for invasive procedures.
Hypertension
Effective stress management is a key part of managing blood pressure, and a number of systematic reviews have assessed the available evidence for yoga as a therapeutic tool for managing prehypertension (elevated blood pressure).
Low back pain
Several studies suggest yoga may be effective for chronic low back pain and have shown that yoga intervention in populations with chronic low back pain may be more effective than usual care for reducing both pain and medication use
Menopause
In a community-based interventional study, the quality of life in menopausal women was greatly improved after an 18-week course of yoga practice.
Mental health
Physical activity has a positive effect on mental health and well-being. The aim of one study was to compare the effects of hatha yoga and resistance exercises on mental health and well-being in sedentary adults.
Weight management
A comparative controlled trial compared the effects of yoga and walking for weight management in overweight and obese adults.
Stress management
Several studies have looked at yoga as a model for stress management. In a study observing the effects of 10 weeks of classroom-based yoga on cortisol and behavior in second and third-grade students, cortisol decreased significantly and students' behavior improved. The results suggest that school-based yoga may be advantageous for stress management and behavior.
Pregnancy
Yoga is used for a variety of immunological, neuromuscular, psychological, and pain conditions. Recent studies indicate that it may be effective in improving pregnancy, labor, and birth outcomes.
The breathing and meditation techniques can help enhance health and relaxation for those who are pregnant, and support mental focus to aid childbirth. Some postures are chosen specifically to help encourage an optimal fetal position.
Mother and baby
Mother and baby yoga is becoming more and more popular as postpartum mothers discover the benefits of being able to "work out," bond with their baby and relax, all in one session.
Risks and side effects of yoga
Yoga is low-impact and safe for healthy people when practiced appropriately under the guidance of a well-trained instructor.
Injury due to yoga is an infrequent barrier to continued practice, and severe injury due to yoga is rare.
Anyone who is pregnant or who has an ongoing medical condition, such as high blood pressure, glaucoma or should talk to their health care practitioner prior to practicing yoga as they may need to modify or avoid some yoga poses.
Beginners should avoid extreme practices such as headstand, lotus position and forceful breathing.
Effective stress management is a key part of managing blood pressure, and a number of systematic reviews have assessed the available evidence for yoga as a therapeutic tool for managing prehypertension (elevated blood pressure).
Low back pain
Several studies suggest yoga may be effective for chronic low back pain and have shown that yoga intervention in populations with chronic low back pain may be more effective than usual care for reducing both pain and medication use
Menopause
In a community-based interventional study, the quality of life in menopausal women was greatly improved after an 18-week course of yoga practice.
Mental health
Physical activity has a positive effect on mental health and well-being. The aim of one study was to compare the effects of hatha yoga and resistance exercises on mental health and well-being in sedentary adults.
Weight management
A comparative controlled trial compared the effects of yoga and walking for weight management in overweight and obese adults.
Stress management
Several studies have looked at yoga as a model for stress management. In a study observing the effects of 10 weeks of classroom-based yoga on cortisol and behavior in second and third-grade students, cortisol decreased significantly and students' behavior improved. The results suggest that school-based yoga may be advantageous for stress management and behavior.
Pregnancy
Yoga is used for a variety of immunological, neuromuscular, psychological, and pain conditions. Recent studies indicate that it may be effective in improving pregnancy, labor, and birth outcomes.
The breathing and meditation techniques can help enhance health and relaxation for those who are pregnant, and support mental focus to aid childbirth. Some postures are chosen specifically to help encourage an optimal fetal position.
Mother and baby
Mother and baby yoga is becoming more and more popular as postpartum mothers discover the benefits of being able to "work out," bond with their baby and relax, all in one session.
Risks and side effects of yoga
Yoga is low-impact and safe for healthy people when practiced appropriately under the guidance of a well-trained instructor.
Injury due to yoga is an infrequent barrier to continued practice, and severe injury due to yoga is rare.
Anyone who is pregnant or who has an ongoing medical condition, such as high blood pressure, glaucoma or should talk to their health care practitioner prior to practicing yoga as they may need to modify or avoid some yoga poses.
Beginners should avoid extreme practices such as headstand, lotus position and forceful breathing.
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