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10 Awesome Health Benefits Of Doing Yoga For Just 15 Minutes A Day

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Many of us attend weekly yoga classes, which are good for our general health and wellbeing. However, practising yoga on a daily basis will make you reap even more health benefits. Wherever you are and whatever you're doing, it's easy to squeeze in just 15 minutes a day. Here's why it's worth it.

1. Improve muscle flexibility, strength, and posture

Daily yoga will help stretch and tone your body muscles. Popular poses like the plank will simultaneously work on strengthening your arms, legs, shoulders and abs. Don't think you have to be super flexible to practice yoga, the beauty of yoga is that it can be practised at all levels of ability. A few minutes a day practising poses like the warrior or the downward facing dog, will soon make you really feel the difference in your flexibility, whether you're pretty bendy already or not.

Daily yoga also helps improve your body posture, making you walk taller and sit up straighter at your desk. Aches and pains caused by incorrect body posture such as back pain will be alleviated.

2. Better all-round level of fitness

When thinking of improving your fitness, most of us think of huffing and puffing away at the gym. But that is not necessarily the only way to work out. Yoga gives you all that a gym can, but in a peaceful, safe and more holistic way. It combines aspects of cardio, functional and strength training all in one. What more could you ask for? The best part about this workout is that it can be done at your own pace in your own home.

3. Lose weight

You don't have to practice Hot Yoga or be able to bend double in a yoga pose to lose weight. An everyday gentle yoga practice will fuel the metabolic system and will help burn fat, leading to weight loss. Daily yoga can also help restore the hormonal balance in your body, which can normalise your body weight.

Levels of cortisol, the hormone that is released in response to stress and low blood-glucose concentration, will be lowered, leading to less overeating. Daily yoga also strengthens the overall mind-body connection and helps you deal more effectively with unpleasant emotions rather than reaching for food to suppress those feelings.

4. Increase your energy

Just a few minutes of yoga every day will provide that much-needed energy boost in our busy lives and will keep us fresh for longer. Yoga, with its unique synergy of body and breath work, is perfect when your reserves are running low. Daily yoga practice will awaken the main energy centres (called chakras) in our body. Great poses for extra energy are those that extend the spine, such as the tree pose, allowing energy to circulate throughout the whole body and poses that open the chest, like the cobra pose, encouraging the intake of more breath.

5. Reduce stress

Many workplaces now offer lunch-time yoga sessions because it's been shown that yoga is an amazing stress buster. Any yoga practice, even a short daily one, should be made up of three elements; poses, breathing and meditation. Studies have shown that those people who regularly practice all three elements are better able to regulate their heart-rate variability (HRV). This generally means that their heart rate is lower, giving the body the ability to respond to stress in a more flexible way.

Are you coping with so much stress that it's keeping you awake at night? Studies have shown that practising daily yoga can reduce or even fully prevent insomnia. When experiencing insomnia, practice relaxing asanas or postures, such as forward fold (uttanasana) or lying on your back with your feet up the wall. Relaxing yoga poses such as the forward fold or lying on your back with your feet up the wall can calm both your body and mind.

6. Breathe better

Breathing deeply and calmly is an essential part of every yoga practice. Yogic breathing techniques (called pranayama) focus on trying to slow down the breath and on breathing fully from the pit of your stomach to the top of your lungs. These methods will make you feel more relaxed and balanced and will help you face the day with confidence and calm. They also have some great side benefits including increased lung capacity and more tidal volume (the total amount of air your lungs can hold at any one time).

You can adopt these techniques whenever needed in daily life. They can help you stay calm in emergency situations, think clearer in stressful situations and they can help reduce pain.

7. Be happier

Adding a few yoga poses to your daily routine can make you an emotionally stronger and happier person. A recent study has shown that practising regular yoga and meditation results in higher serotonin levels(the happiness hormone). The same study showed that long-term yoga practitioners have more mass in the areas of the brain associated with contentment. Another study has shown that the brain's gamma-aminobutyric (GABA) levels are higher after practising yoga. Higher GABA levels are associated with lower levels of depression and anxiety. To put it simply, just 15 minutes of yoga a day can start changing your brain chemistry and improving your mood.

8. Become more mindful

Yoga and mindfulness go hand-in-hand. When practising yoga, you will shift your awareness to the sensations, thoughts, and emotions that accompany a given pose. That awareness will bring the mind back to the present moment – the main aim of mindfulness - where it can stay happy and focused. Practising mindfulness has lasting physical and psychological benefits that are very much in line with the benefits of yoga. You will feel more calm and relaxed, and less stress and anxiety. You will experience higher levels of energy and enthusiasm and more self-confidence and self-acceptance.

9. Improve concentration and think clearer

Yoga poses and meditation require you to concentrate on your breathing. This process of observing your breath calms your mind and makes you more mentally relaxed. As a result of this mental stability, you'll able to recollect and retain more information. Meditating for just a few minutes in the morning can result in better concentration throughout the day. By reducing mental stress and physical tension, we are able to recall easier and have more organised thoughts. Improved cognitive function happens when we are able to clear our minds and refresh. From a place of peace and calm, we are able to use our mental facilities more efficiently."

By reducing mental stress and physical tension, we are able to recall easier and have more organised thoughts. Improved cognitive function happens when we are able to clear our minds and refresh. From a place of peace and calm, we are able to use our mental facilities more efficiently. Overall, by reducing mental stress and physical tension through daily yoga, you'll be able to think sharper and have more organised thoughts.

10. Live Longer

As you now know, everyday yoga will help you increase your level of fitness, regulate your heart rate, reduce your stress levels and make you a happier person. All those elements may add valuable years to your life. It's also known that yoga decreases the risk of heart disease, and it reduces the pace of your breathing which has been directly linked to a longer lifespan. Recent studies have shown that the meditation element of yoga might help delay the process of ageing by protecting the telomeres (caps) at the end of our chromosomes, too

References

www.redonline.co.uk/health-self/10-awesome-health-benefits-of-doing-yoga-for-just-15-minutes-a-day
posted Apr 7 by Akshay Kumar.v

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If you are over 50 (or over 90), it is the perfect time to start a yoga practice. Now. In fact, the Yoga Sutras, a text with 196 aphorisms compiled around 400 CE begins, “Now, the teachings of yoga.” The word “now” is so imperative. There is no sense of regret, no “Why didn’t I start sooner?” Now is the time you practice. Now is a perfect time.

7 Important Health Benefits Of Yoga For People Over 50

In fact, if you find yourself in some age you might classify as chronologically enriched, you have even more reason to practice. Here are some of the many benefits, right now:

1) Your balance will improve. Balance is all good and well when you are 20 and can show off your arm balance skills as your party trick. However, yoga works your proprioception, or your sense of your body in space. Without regular attention, this can diminish with age, but it doesn’t have to. With much of proprioception in your ankles, standing yoga poses ensure that you maintain your sense of balance. This may help you to walk gracefully for years to come.

2) Yoga strengthens bones. Bones are not really something young people think about, yet men and women have their maximum bone density at the age of 30. After that, it is all about maintenance, and some studies have suggested that yoga can help with gaining bone in the spine and the hip. Strength building yoga is an important part of this equation.

3) Your memory will stay sharp. No one wants to become the person who can’t remember where their keys are on a regular basis. Yoga provides added benefits in visual-spatial memory, with one study claiming that it fared better than crossword puzzles. Consider it fitness for your brain.

4) Yoga can protect your joints. As with any exercise, it can also harm your joints, so moderation and a qualified teacher are key. Keeping the fluidity of your joints may feel like a bonus when you are young, but as you get older you will notice it more, especially in the morning. Not only will yoga boost the synovial fluid to your joints, but it will also train surrounding tiny muscles to help stabilize the load.

5) Yoga can provide weight loss benefits. Yoga has a host of benefits, such as normalizing digestion, boosting the metabolism and toning muscles. All of these things can help with weight loss and yoga’s mindful training may help you to recognize when you are eating straight out of the bag of chips. Midlife weight gain has causes, and by dealing with some of them head-on you will be less likely to carry excess weight.

6) Yoga can aid with menopausal discomfort. Regular yoga practice is not going to cure all that ails you, but according to some studies, yoga may relieve some symptoms of menopause, including fewer hot flashes. (I think most women would sign up at the words “fewer hot flashes.”)

7) Yoga can moderate chronic pain. Chronic pain does become more common as we age, but this does not mean you are doomed to suffer. A study published in Annals of Internal Medicine found that for people with chronic lower back pain, yoga increased mobility more than standard medical care. The less pain you are in, the more you will be likely to move. And the more you move, the less pain you are likely to be in. You see where I am going with this.

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Yoga and meditation typically go hand-in-hand and have been around for thousands of years. They have been used as an alternative form of exercise to keep the mind and body healthy and happy. Practicing yoga improves balance, endurance, flexibility, and strength, while meditation helps keep the mind sharp, relieves stress and anxiety, and can strengthen your immune system.

Following a few simple poses, breathing techniques, and positive coping skills can help retirees manage stress, improve mental clarity, manage chronic conditions, and promote a healthier lifestyle. With so many health benefits linked to these traditional practices, many Baby Boomers are taking notice and incorporating these techniques into their lifestyle. Check out these ten surprising benefits of yoga and meditation

Treats Back Pain

Believe it or not, doing a few yoga poses throughout the week can help with chronic back pain. Studies have shown that stretching exercises and poses have improved spinal flexibility and helped ease lower back pain problems in people after just one week of yoga.

Helps with Rheumatoid Arthritis

Iyengar yoga, which is a type of yoga that uses blocks, belts, and other positioning props, has been shown to help people with rheumatoid arthritis (RA). Hot yoga, like Bikram and gentle yoga, has also been shown to help because of its slow, easy-paced poses and movements that benefit the joints, bones, and muscles.

Hangover Cure

While you may not want to move or get out of bed when nursing a hangover, experts say that doing yoga can detox your system and get you feeling fresh much faster. Certain yoga poses like “plow”, “bow”, or “shoulder stand” work on the thyroid gland, which improves the metabolism to kick those toxins out of your system. By reversing the blood flow and bringing more circulation to the brain, your body will create balance and spring back to life. Not only are you getting rid of your hangover faster, but also blasting fat and cellulite.

Improves Heart Health

When it comes to heart health, Baby Boomers need to be wary and maintain a healthy lifestyle as much as possible. Thanks to yoga and meditation, keeping your heart healthy is easy. Studies have shown that yoga is linked to a reduced risk of heart disease because of its cardiovascular benefits that eliminate arterial plaque. Meditation also helps lower heart rate and improve blood circulation. Meditating one time a day for ten minutes can help you relax, reduce stress hormones, lower your blood pressure, and allow for better blood flow.

Helps with Asthma

If you suffer from asthma then you might want to take up yoga. Research has shown that adults with mild to moderate asthma who did an eight-week session of yoga combined with their regular meds saw a marked improvement. Pranayama is a type of yoga that focuses on breathing techniques that have shown to be especially effective against asthma.

Improves Digestion

If you have trouble with your daily fiber intake and can’t get things moving easily then practicing yoga can be a tremendous help. There are many yoga poses, twists, and moves that massage internal organs that help food move along in your digestive system. Yoga also stimulates the lymphatic system that helps flush out toxins, making your body cleaner. Meditation can also help with symptoms of Irritable Bowel Syndrome (IBS) and Irritable Bowel Disease (IBD) by reducing the frequency of stress-related flare-ups.

Sleep Better

In order to live a healthy, balanced lifestyle you need to get enough rest so you can function the next day. If you have trouble sleeping or suffer from insomnia, yoga can greatly improve your sleep quality. Doing yoga twice a week helped people sleep better, reduce stress, and lower anxiety. Meditation and breathing techniques also help clear your mind so you can relax and slow down your thoughts, allowing you the peace of mind to get a good night’s sleep.

Mood Booster

Yoga and meditation have been linked with emotional health boosts. Studies have shown that yoga and meditation help improve cognitive-behavioral performance as well as aid with mood swings, menopause, schizophrenia, insomnia, depression, and anxiety. Practicing yoga in a group setting also stimulates the production of oxytocin, which is the love hormone, and it also produces higher serotonin levels, which is the happy hormone. Combined, these hormones dramatically improve someone’s mood.

Combat Migraines

No one likes to endure the pain of a migraine. That’s why it’s beneficial to practice yoga to fight them off. One of the recommended moves that alleviate migraines is the “bridge pose.” You lie on your back with your knees bent and your feet hip-width apart on the floor. With your hands on the floor, press down into your legs and draw your hips up. The trick is to relax the tension in your muscles from your neck and shoulders, which can be misaligned or stressed from hunching over a computer or phone all day long.

Mental Clarity

A healthy dose of yoga and meditation will keep your brain sharp and clear. Simple yoga practices and breathing techniques allow you to free your mind from “clutter” that trickles down to your physical well-being. Slow breathing and yoga poses will help your memory and keep your thoughts more organized once you get rid of stress, anxiety, and negative thinking. Reaching a place of quiet peacefulness is the key to healthy memory function.

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Fewer Injuries

Hot yoga takes place in humid rooms between 95 and 105 degrees, and the high temperature makes it easier for your muscles to stretch as you perform different poses. Many people begin attending yoga classes to improve their overall flexibility, and you’ll find that hot yoga classes are a great way to further improve your flexibility. Flexible muscles are far less prone to injury than tight, unstretched muscles, so take up any form of yoga if you’re hoping to reduce your risk of strains or tears.

yoga Injuries

Improved Circulation 

Hot yoga classes have the potential to push you to your physical limits. While you may be able to do the majority of the poses in a hot yoga class under normal conditions, the hot and humid environment makes a typical yoga routine much more difficult. You’ll find that hot yoga delivers a great cardiovascular workout, and your body’s circulation will improve after several months of hot yoga sessions.

push your physical limit

Weight Loss

As you might expect after reading the previous section, hot yoga is a great way to lose weight while toning your body. The cardiovascular demands of each session will burn more calories than a yoga session, and the amount of sweat your body produces during a typical session will also help you shed unwanted weight.

No matter what your exercise regimen is, it’s important to listen to your body and ensure that you stay safe during your sessions. Drink plenty of water before, during, and after hot yoga sessions, and you may even want to invest in a sports drink with sodium and electrolytes if you’re attending several classes a week. You can eat a light snack before arriving, but we discourage coming to a hot yoga session on a full stomach.

weight loss using hot yoga

 

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