There is no doubt that yoga is effective at treating back pain. The question is, what evidence exists to actually back up the belief that this is the case?

Yoga practice for around 12 weeks has been shown to help those suffering from chronic lower back pain significantly, according to a study. There is evidence that yoga may be more effective than other standardized forms of treatment at treating lower back pain.

According to another study, one group of participants suffering from chronic back pain received 9 to 12 yoga sessions over a 12-week period, while another group continued with normal treatment. After the first group of participants completed the sessions, they reported meaningful changes and less pain for a period of three to six months; better results than the second group.

References
Twelve Weeks of Yoga for Chronic Nonspecific Lower Back Pain: A Meta-Analysis, Pain Management Nursing, Volume 21, Issue 6, December 2020, Pages 536-542

Benefits of the Restorative Exercise and Strength Training for Operational Resilience and Excellence Yoga Program for Chronic Low Back Pain in Service Members: A Pilot Randomized Controlled Trial, Archives of Physical Medicine and Rehabilitation, Volume 99, Issue 1, January 2018, Pages 91-98

Surrounded as we are with images of people on Instagram and Twitter, it can be difficult not to compare our bodies to others’, and this can quickly have us feeling like our bodies are inadequate. Studies have shown that practicing yoga for as little as just twenty minutes per day for four weeks can have a positive effect on perceived body image.

Of course, as you progress through your practice you will see your body begin to change, including muscle definition, strength, balance, flexibility and fat loss. But the studies we are talking about go deeper than that.

Even when weight, fat mass and muscle mass in participants were unchanged, the practice of Yoga helped change the way participants saw their own bodies, and how they felt about them.

A 2018 study at the University of Minnesota showed how practicing Yoga helped participants perceive their bodies in a more positive light, be more grateful for their bodies and how they move and helped them with their sense of self-confidence as they saw bodies of all shapes and sizes practicing and enjoying Yoga.

The important thing to remember about Yoga is that it is never about aesthetics; Yoga doesn’t care how you look; it only cares how you feel. Yoga is all about the inward journey, taking yourself away from the outside world to reflect on the self and to exist in the present moment.

References
Yoga and body image: Findings from a large population-based study of young adults, Body Image, Volume 24, March 2018, Pages 69-75

A randomized experimental evaluation of a yoga-based body image intervention, Body Image, Volume 28, March 2019, Pages 119-127

Yoga and body image: How do young adults practicing yoga describe its impact on their body image?, Body Image, Volume 27, December 2018, Pages 156-168

Influence of Yoga on Body Image Satisfaction in Men, Mary Flaherty, Perceptual and Motor Skills, August, 2014

High blood pressure (or hypertension) is a very common health issue facing many adults over the age of 25. It is estimated that a staggering 1.3 billion people suffer from high blood pressure worldwide.

There is a substantial amount of evidence showing that yoga helps with combating high blood pressure. It has been theorized that regular practice could help sufferers with the prevention of strokes, kidney disease, and heart problems.

For example, this study explains how a group of prehypertension patients were given 3 months of yoga practice and encouraged to adopt a healthier lifestyle. After the study had reached its conclusion, the patients all showed a modest decrease in their blood pressure levels.

Yoga could also prove effective at combating hypertension when practiced at home, according to this study. Furthermore, those suffering from hypertension are likely to experience additional benefits when practicing yoga, such as lower stress levels and a better quality of life.

Having good circulation is a vital component of a healthy lifestyle. Without it, people run the risk of developing a whole host of cognitive and physical problems, such as memory loss, difficulty concentrating, digestive issues, and fatigue.

Research shows that sitting down for long periods is one of the biggest culprits in contributing to bad circulation. In fact, it could increase the likelihood of us developing dementia in our old age, due to a decrease in the amount of blood flowing to the brain.

Seeing as yoga is predominantly made up of movement-based exercises, it seems probable that it would be of benefit. Yoga is useful because it is accessible to pretty much anyone, regardless of their age, physical fitness, or health. Furthermore, it is a low-impact form of exercise which helps to reduce the risk of injury in older adults.

There is scientific evidence to back this up. In this study, the effects of yoga were tested on people suffering from cardiovascular disease (CVD). The results indicated that yoga could prove to be a promising avenue of improving cardio-metabolic health, with weight loss and improvements in circulation reported amongst the patients.

References

What to know about poor circulation, Medically reviewed by Stacy Sampson, D.O., written by Lana Burham

Sitting for long hours found to reduce blood flow to the brain, Bob Yirka

The effectiveness of yoga in modifying risk factors for cardiovascular disease and metabolic syndrome: a systematic review and meta-analysis of randomized controlled trials, Paula Chu, Rinske A Gotink, Gloria Y Yeh, Sue J Goldie, MG Myriam Hunink

Hypertension, World Health Organization

Although yoga has been practiced in the west for some time, studies into the effects it can have on cognitive functions are only just emerging. However, these studies have been providing evidence that is extremely promising.

For example, a study focused on the cognitive benefits of Raj Yoga in sixty-four healthy volunteers. The participants were split into two; a beginner group, and a practitioner group. All of the participants had prior experience with Raj Yoga, ranging from 1 month to 10 years, and this was taken into consideration before they were placed into their group.

After this, their psychological functions were assessed. Results suggested that the group who had been practicing for a longer duration had significantly better scores than the group who had been practicing for less time. These scores measured their cognitive functions, happiness levels, and any reductions in neurotic behaviours and symptoms they may have experienced.

Yoga could also prove beneficial for those suffering from mild cognitive impairments or dementia. In a research review, researchers gathered up several existing studies and compared the results. The review came to the conclusion that yoga has a positive effect on cognitive functioning, with attention and verbal memory abilities also displaying improvements.

References

Effect of Raj Yoga Meditation on Affective & Cognitive Functions

Nishi Misra, Arunima Gupta, Sarika Alreja, Om Prakesh

The Effects of Yoga on Patients with Mild Cognitive Impairment and Dementia: A Scoping Review

Gretchen A. Brenes Ph.D., Stephanie Sohl Ph.D., Rebecca E. Wells M.D, Deanna Befus Ph.D., Claudia L. Campos, Suzanne C. Danhauer Ph.D.

According to an article published in 2018, yoga could be more effective in improving brain function than aerobic exercises such as running and cycling. In the study, 30 women participated in both a 20-minute yoga lesson and a running session on a treadmill. Researchers then compared the results of both to see which had the better effect on cognitive performance. Results indicated that yoga was significantly better at improving focus and memory when compared to the sessions on the treadmill.

In another study, the effects of yoga on medical students were tested, with researchers looking to see if there would be improvements in their focus, concentration, and memory, after 12 weeks of practice. The results were proven to be very promising, with significant improvements shown in all areas of the student’s cognitive functions.

References

Role of yoga in attention, concentration, and memory of medical students, National Journal of Physiology, Pharmacy and Pharmacology, 2018

Yoga Boosts Memory and Focus More than Exercise, Yoga U, 2019

Many eating disorder centers around the world are now adopting yoga as a treatment for their patients. Why is this?

According to the evidence presented in a study in 2009, the regular practice of yoga may help women to feel differently about their self-body image and promote feelings of self-acceptance and self-worth.

People with certain eating disorders, such as anorexia, can often look for ways to burn calories, participating in various strenuous and physical activities. Yoga could potentially be a safer and more stable alternative when compared to those strenuous types of activities.

Yoga also has the potential to help people who struggle with binge eating disorders. In another study, a group of women between the ages of 23 and 63 reported significant reductions in their binge eating habits whilst practicing a 12-week program centered around yoga.

References

Yoga as a treatment for binge eating disorder: a preliminary study, Complement Ther Med. 2009 Aug;17(4):196-202

Yoga As Treatment For Anorexia Nervosa, Eating Disorder

Yoga and eating disorders: is there a place for yoga in the prevention and treatment of eating disorders and disordered eating behaviours?, Advances In Eating Disorders, Adv Eat Disord. 2014 Jul; 2(2): 136–145

A number of studies have shown that yoga can have a positive effect on children. It can improve their flexibility, help them deal with stress and anxiety, and have positive effects on their body image and awareness. In a study in 2019, it was found that the effects of yoga were tested over 8 weeks on 26 children varying from ages 10 to 12, with the goal being to measure the effect it had on their overall strength, balance, coordination, and flexibility.

After the test had concluded, all children showed significant improvements in two areas; balance and flexibility. With yoga being deemed a beneficial exercise that could be practiced in school settings. Yoga also has the potential to help children deal with their mental health. Around the world, mind-body therapies such as yoga are being used to help children manage anxiety and stress. Not only that but evidence shows that these practices, do indeed work.

References

The benefits of yoga in children, Journal of Integrative Medicine, Volume 16, Issue 1, January 2018, Pages 14-19

The effects of yoga practice on balance, strength, coordination and flexibility in healthy children aged 10–12 years, Journal of Bodywork and Movement Therapies, Volume 23, Issue 4, October 2019, Pages 708-712

Evaluating the impact of a brief yoga intervention on preadolescents’ body image and mood, Body Image

Volume 27, December 2018, Pages 196-201

In rural Wisconsin, 20 adults over the age of 59 took part in a study aiming to measure the benefits that yoga could have on fall prevention. Before the adults had started the yoga sessions, 4 falls were reported amongst them. During and shortly after the study, no falls were recorded. The study came to the conclusion that a yoga program for older adults could help them to improve their core strength and balance, and potentially lower fall risk.

Additionally, in a study in a 2010, the effects of a 12-week yoga intervention on balance and the fear of falling (FoF) in older adults, concluded that yoga practice was very effective when applied to these areas. At the end of the test, results showed a 6 percent reduction in FoF amongst the adults; whilst their static balance and flexibility scores had shown improvements of both 6 and 34 percent, respectively.

Yoga could prove to be beneficial in helping older adults to stay active too. According to statistics, adults tend to become more inactive as they grow older, with many eventually giving up on exercising completely. With regular exercise being linked to feelings of well-being and happiness in older adults, yoga could potentially offer a glimmer of hope for those who are disabled or unable to leave their homes.

References

Effect of a 12-Week Yoga Intervention on Fear of Falling and Balance in Older Adults: A Pilot Study, Archives of Physical Medicine and Rehabilitation, Volume 91, Issue 4, April 2010, Pages 576-583

Development of a falls reduction yoga program for older adults—A pilot study, Complementary Therapies in Medicine, Volume 31, April 2017, Pages 118-126

Effects of physical exercise programme on happiness among older people, Journal of Psychiatric and Mental Health Nursing Volume 22, Issue 1 p. 47-57

Yoga can help students with their creativity and spontaneous thinking. In the study linked 92 students were given the task of investigating the impact of a 20-minute session of traditional yoga would have over a 20-minute case study session. Needless to say, the group that carried out the yoga sessions reported a significant improvement in their divergent thinking compared to the group that had not.

Yoga can help with academic stress, too. One group in a study, containing a mix of both high-stress and low-stress students, were tested on whether a yoga module would have a positive effect on their academic studies. The experimental group who had been practicing yoga ended up performing better than the control group who hadn’t been practicing.

Research also shows that the regular practice of Yoga Nidra (a type of conscious state between sleep and wakefulness) can positively affect life-stress and self-esteem in university students, as well.

References

The effect of Hatha yoga intervention on students' creative ability. Acta Psychological

Volume 209, September 2020, 103121

Effect of yoga on academic performance in relation to stress, Int J Yoga. 2009 Jan-Jun; 2(1): 39–43.

Effects of a yoga nidra on the life stress and self-esteem in university students, Complementary Therapies in Clinical Practice, Volume 35, May 2019, Pages 232-236

Each night we need to ensure we get enough rest so that we can get through the following day. Sometimes however, unprecedented circumstances and mental and physical exertion can catch up with us, leaving us feeling completely exhausted. When we find ourselves feeling tired and worn out day after day, it’s time to listen to our bodies and help them slow down.

As we control our breath during our practice, stress levels begin to decrease, and as stress reduces, energy levels rise. As we start to move, blood flows more quickly around the body bringing fresh oxygen to the muscles and strengthening under-activated areas. This sensation may feel strange or challenging at first, but given time your energy levels will undoubtedly increase, and feelings of fatigue and exhaustion will disperse.

Yoga Journal, Benefits of Yoga, Fatigue

Isometric yoga improves the fatigue and pain of patients with chronic fatigue syndrome who are resistant to conventional therapy: a randomized, controlled trial, BioPsychoSocial Medicine, December 2014

The effect of yoga on the quality of life and fatigue in patients with multiple sclerosis: A systematic review and meta-analysis of randomized clinical trials, Complementary Therapies in Clinical Practice, Volume 39, May 2020, 101087

The immune system has one job: to keep your body safe from germs, viruses, and other things that could be harmful to the body. It must remain running smoothly if you want to continue staying fit and healthy.

Yoga has long been rumoured to be beneficial in improving the function of the immune system; but what evidence is there to show this?

Studies into the effects of yoga on the immune system are numerous and ongoing, but one way it can help is by reducing inflammation in the body, as stated in this research. Inflammation is a side effect of dealing with psychological stress and is harmful to our immune systems in the long run.

In this study, the effect of yoga on the immune responses of first-year MBBS students was tested. The students were split into two groups; one group practiced yoga on a weekly basis, whilst the other did not. After the examination test had been completed, results showed that the group who had practiced yoga had no negative physiological effects compared to the non-practicing group.

As mentioned in the study here, the sustained practice of yoga could have the potential to help those suffering from diseases with inflammatory components, too.

References

New Research on How Yoga Boosts Your Immune System, Marilynn Wei M.D, J.D

Effect of integrated yoga practices on immune responses in examination stress - A preliminary study, Aravind Gopal, Sunita Mondal, Asha Gandhi, Sarika Arora, Jayashree Bhattacharjee

Yoga and immune system functioning: a systematic review of randomized controlled trials, R.I. Falkenburg, C. Eising, M.L. Peters

Pain is something we all experience in our lives at one point or another, and can often be difficult to deal with. It can negatively impact things like our mood, feelings, and outlook on life. However, the question is could yoga provide us with an effective means of managing that pain?

According to research, the answer is very promising. Yoga has already been to help patients dealing with neck and lower back pain, and studies are beginning to discover how effective it is in other areas of pain treatment, too.

In this a article review, researchers searched databases for clinical studies and analysed the effects yoga had on pain and disability. All of the studies compared involved different areas of pain management; ranging from headaches, back pain, arthritis, and other conditions.

Once the review was completed, all of the studies involved were shown to have positive findings. This evidence indicated that yoga was a beneficial method in reducing pain in not one, but several varying pain-associated disorders.

References

Stressed nation: 74% of UK “overwhelmed or unable to cope” at some point in the last year

Mental Health Foundation

The Effect of Yoga on Stress, Anxiety, and Depression in Women

Masoumeh Shohani, Gholamreza Badfar, Marzieh Parizad Nasirkandy, Sattar Kaikhavani. Shoboo Rahmati, Yaghoob Modemeli, Ali Soleymani, Milad Azami

Association of yoga practice and serum cortisol levels in chronic periodontitis patients with stress-related anxiety and depression

Kishore Kumar Katuri, Ankineedu Babu Dasari, Sruthi Kurapati, Narayana Rao Vinnakota, Appaiah Chowdary Bollepali, Ravindranath Dhullipalla

Yoga can have an amazing effect on resilience. There have been several studies that link yoga with continued improvements in emotional well being, stress reduction, and resilience to negative situations.

In the study found, the effectiveness of yoga in a workplace setting was examined. With many employees feeling substantial amounts of stress at work, examiners were looking to see if yoga would have a positive effect on their relationship to stressful situations.

After six weeks, the participants that had been selected to practice yoga every week showed improvements in numerous areas compared to the group that had not participated. In fact, testing scores backed this up, with improvements in well-being and self-reported mood being recorded throughout.

It’s not only adults that can benefit. Yoga could be an important tool in helping children develop resilience in their day to day lives, too. Research shows that yoga can promote positive changes in a child’s mental health and improve their ability to recognize and deal with difficult feelings, such as anxiety.

References

The effectiveness of yoga for the improvement of well-being and resilience to stress in the workplace, Scandinavian Journal of Work, Environment & Health, Vol. 37, No. 1 (January 2011), pp. 70-76 (7 pages)

Yoga for children and young people’s mental health and well-being: research review and reflections on the mental health potentials of yoga, Psychological Therapy and Psychosomatics, April 2014

Yoga for children and young people’s mental health and well-being: research review and reflections on the mental health potentials of yoga, Psychological Therapy and Psychosomatics, April 2014

According to several studies, yoga can markedly help to improve the lives of people who are suffering from respiratory problems.

A study in 2021, 28 persons with multiple sclerosis were given a 12-week program to follow that incorporated yoga and pilates. At the end of the program, nearly all the participants showed improvements in both respiratory functions and walking abilities.

In another study, 125 adults suffering from mild to moderate bronchial asthma were given 2 weeks of supervised training in yoga. They were then told to continue the practice at home for 6 months. At the end of the study, yoga was deemed to be an effective tool in helping to improve the life of asthmatic patients.

There is evidence to show that yoga can provide benefits to those with normal respiratory systems, too. According to this research people who regularly practice yogi breathing can selectively show improvements to their respiratory sensations and improve the quality of their breathing.

References

A comparative study of the effects of yoga and clinical Pilates training on walking, cognition, respiratory functions, and quality of life in persons with multiple sclerosis: A quasi-experimental study, EXPLORE, Volume 17, Issue 5, September–October 2021, Pages 424-429

Effect of 6 months of yoga practice on quality of life among patients with asthma: A randomized control trial, Advances in Integrative Medicine

Volume 6, Issue 4, December 2019, Pages 163-166

Training to yoga respiration selectively increases respiratory sensation in healthy man, Respiratory Physiology & Neurobiology, Volume 146, Issue 1, March 2005, Pages 85-96

Simply put, self-acceptance is defined as the awareness and acceptance of one’s weaknesses and strengths and can involve a variety of thoughts and feelings. It can affect how you feel about your weight, habits, goals, financial situations, and more.

Yoga can help us to [detach] from negative beliefs and feelings about ourselves by promoting a mindfulness sense of focus on the body, which in turn, moves the focus away from our minds. It can also provide a physical challenge, and when completed successfully, prove very rewarding for those who may struggle with feelings of low self-esteem.

For example, in a study, employees were given the chance to take part in a yoga class once a week over an 8-week long period (with 1 or 2 additional sessions in between). After the program had been completed, the participants showed substantial improvements in their overall self-acceptance, perceived stress, and quality of life.

References

Yoga for Self-Acceptance, Well Being, 2013

Self-esteem is described as a person’s overall sense of self-worth and value, and your self-esteem can play a significant role in your motivation and success in life. Low self-esteem often equates to a lack of self-belief and feeling unworthy, or generally not good enough. So, it’s really important we help ourselves maintain a healthy level of self-esteem, and this is one of the many benefits of Yoga.

Studies have shown that regular yoga practice over a period of time can help alleviate the intensity of stress levels and improve self-esteem. A common practice in many forms of Yoga is [using mantras or affirmations]. These are phrases repeated throughout a Yoga practice to help give your movement and mind purpose as you move. This form of self-talk helps us see our bodies and minds in a positive light, helps us to see ourselves how others might see us and allows us to focus on our strengths and abilities, as opposed to our insecurities or what we think we might lack.

Yoga reduces perceived stress and exhaustion levels in healthy elderly individuals, Complementary Therapies in Clinical Practice, Volume 24, August 2016, Pages 50-56

Effects of a yoga nidra on the life stress and self-esteem in university students, Complementary Therapies in Clinical Practice, Volume 35, May 2019, Pages 232-236

What Is Self-Esteem? Very Well Mind, 2022

Self-regulation can be defined as the ability to control one’s behaviour and manage disruptive reactions. It can be the difference between lashing out or staying calm in difficult situations. Although self-regulation can often be challenging for both adults and children alike, the practice of yoga can prove extremely beneficial in helping us to learn this skill.

According to a study in 2015, yoga can help pre-schoolers to improve their ability to self regulate. In the study, pre-schoolers participated in a year-long program in which yoga sessions were steadily introduced into the classroom. Adult participants and parents evaluated different aspects of the children’s self-regulation; such as their attention, inhibitory control, and delay of gratification. Once testing was completed, results showed significant improvements in all aspects of the preschooler’s self-regulation abilities.

There is evidence indicating that yoga has a positive effect on students, too. Another study in 2015 showed that the practice of mindful yoga can have long-lasting effects on students’ ability to self manage their emotions and feelings. Of course, this can prove useful for adults too. With the ability to self regulate being associated with improved chances of positive relationships and successful life choices.

Fostering Self-Regulation Through Curriculum Infusion of Mindful Yoga: A Pilot Study of Efficacy and Feasibility, Journal of Child and Family Studies volume 24, pages3448–3461 (2015)

Enhancing Preschoolers’ Self-Regulation Via Mindful Yoga, Journal of Child and Family Studies volume 24, pages372–385 (2015)

In a study in 2013 the effects of yoga were tested on patients suffering from chronic insomnia - a debilitating sleep disorder which often leaves the sufferer unable to sleep for days at a time. Both participants showed a marked improvement in their sleep quality, stress levels, and severity of their insomnia after being given daily yoga sessions at home.

It is often the elderly who are affected the most when it comes to sleep issues. Because of this, there are many studies centered on how yoga could also help them.

For example, in a study in 2017 which focused on how yoga could potentially help older adults in care homes improve their quality of sleep. Patients were selected from various homes and divided into two different groups. One practicing yoga and the other on a waiting list. Once the test had concluded, the yoga group showed far better results in their quality of sleep compared to those on the waiting list.

References

Effects of yoga intervention on sleep and quality-of-life in elderly: A randomized controlled trial, Indian J Psychiatry, 2013

Yoga Nidra: An innovative approach for management of chronic insomnia- A case report, Sleep Science and Practice volume 1, Article number: 7 (2017)

Chronic stress in the western world is theorized to be one of the most serious threats to an adult’s health. In fact, in 2018, a staggering 74% of adults in the UK were said to have felt so stressed that they could barely cope. Because of this, many of us are on the hunt for new ways to de-stress and relax.

So, could yoga be one of the best ways of going about this?

In this a study, 52 women were selected to take part in hatha yoga exercises and training sessions for 4 weeks. Each session was run by a specialist and lasted around 60 to 70 mins. The data was then analyzed by a group of researchers. They discovered that there was a significant decrease in the women’s stress levels after they had taken part in the yoga sessions, as well as in their feelings of anxiety and depression.

In another study, the effects of yoga on cortisol levels in patients suffering from chronic periodontitis were analysed. Cortisol is a hormone in the body responsible for your body’s reaction to stress and works in tandem with the brain to control your mood. During the study, a total of 70 subjects were divided into 3 groups: one suffering from stress, one without stress, and one practicing yoga. At the end of the test, the group practicing yoga showed the best results, with high levels of cortisol reduction recorded amongst them.

References

Yoga: What You Need To Know

National Center For Complementary And Integrative Health

According to an article in Yoga Journal, a study in India found that the regular practice of yoga and meditation raised levels of serotonin whilst also lowering levels of monoamine oxidase. Explained simply, higher levels of serotonin are associated with positive feelings, whilst higher levels of monoamine oxidase are associated with depressive feelings.

Children can often struggle with maintaining a positive outlook as they grow older. This is because they have to deal with such trying things as puberty, exams, peer pressure, and at times, the lofty expectations of their parents. Because of this, several studies have been exploring the possibility of applying yoga to school curriculums.

In a 2017 study, sixty schoolboys were selected and randomly assigned to a control group or an experimental group. The experimental group received yoga intervention, whilst the control group did not. The researchers aimed to measure the effects yoga would have on the children’s attitude towards violence, as well as their positive and negative emotions. After a month, the yoga group showed significant improvements in both areas, whilst the control group showed no improvements at all.

References

Can You Prove That Yoga Works?, Yoga Journal, 2007

Effect of 1-month yoga practice on positive-negative affect and attitude toward violence in schoolchildren: A randomized control study, International Journal of Educational and Psychological Researches 3(3):180, 2017