It looks like America is getting the memo: The benefits of yoga are well worth it.

A 2012 National Health Interview Survey (NHIS) concluded that almost 10 percent of all Americans, or over 21 million people, regularly practiced yoga, and that number continues to climb.

Yoga has evolved to become one of the most commonly used complementary and alternative health practices in the world. Today, it’s even more popular than chiropractic adjustments and osteopathic manipulation, meditation, herbal treatments, and massage therapy.

The NHIS reports that the most common reasons both adults and children turn to yoga include easing chronic lower-back pain, improving overall functioning, reducing stress, and improving overall physical fitness, strength and flexibility. Yoga is also a wonderful way to counteract the effects to too much sitting, and research shows adding yoga to your exercise routine can help improve heart health.

One of the many beautiful things about yoga is there are so many different types of yoga that there’s sure to be one that fits your personality and inspires you.

What Is Yoga?

Yoga is a meditative, “mind-body” movement practice that first made its way to Europe and the United States from Asia (mostly India) around the mid-1800s. It didn’t really start gaining much popularity until about the 1960s and ’70s here, though. Because it involves both movement and controlled breathing and focus, many of the benefits of yoga are similar to those of tai chi or martial arts.

Dozens of influential teachers throughout history have shaped yoga. Many actually created their own unique schools of yoga and started lineages that continue to attract millions of devoted followers.

Yoga’s roots go back to ancient India, although the practice itself is not religious in nature. Today, the most popular schools of yoga include Vinyasa, Ashtanga, Bikram (also known as hot yoga) and Iyengar. All of these types of yoga stem from a form of yoga called Hatha, and each has its own set of unique core principles, teaching styles, methodologies and physical benefits.

Yoga Journal broadly defines Hatha yoga as:

A set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body — especially the main channel, the spine — so that energy can flow freely.

Compared to other popular forms of “exercise,” yoga is more holistic in nature because it combines physical movement with controlled breathing techniques.

In yoga, the postures are known as asanas. The regulation of breath is referred to as pranayama. Together, these unite to bring great meditative focus and aspects of relaxation.

This is exactly why yoga devotees report benefits of yoga including both improvements in physical musculoskeletal conditions and mental health.

According to hundreds of studies conducted over the past 40-plus years, benefits of yoga include:

• Decreased stress and anxiety
• Fewer depression symptoms
• Better balance and flexibility
• Improved sleep quality
• Increased immunity due to stimulating the lymphatic system, aka yoga for lymph flow
• Detoxification through helping rid the body of toxins and heavy metals
• Increased strength and stamina
• Improved blood flow
• Better digestive functioning, including reduced symptoms of IBS
• Reductions in symptoms associated with pregnancy and postpartum depression
• Less chronic pain, including those caused by musculoskeletal problems like lower back pain or from frequent headaches
• Better body acceptance and reduced body image disorder symptoms

There are big investments in uncovering and proving even more yoga benefits. Large, government-funded studies are underway researching the benefits of yoga for:

• diabetes risk
• HIV and low immune function
• arthritis
• menopausal symptoms
• multiple sclerosis
• post-traumatic stress disorder
• addictions
• smoking cessation

Health Benefits of Yoga

1. Can Lower Anxiety and Control Stress

Regular yoga practice — especially when combined with other stress relievers like walking outside or mindfulness meditation — can help combat many physical effects of stress and anxiety. That’s due to the benefits of yoga that impact the central nervous system and immune system.

Research conducted by the Institute for Behavioral Medicine Research at Ohio State University found that yoga minimizes inflammatory responses to stressful encounters. That, in turn, reduced the health burden that stress places on an individual.

After comparing 25 yoga novices to 25 yoga experts, researchers found that regular yoga sessions:

• boosted participants’ control over inflammatory or endocrine responses
• lowered serum interleukin (IL)-6 levels
• reduced C-reactive protein (CRP) levels
• decreased stimulation of lipopolysaccharides in response to stressful events.

Yoga brings attention to the various ways we hold stress in our bodies: grinding teeth, clenching the jaw (which can lead to TMJ symptoms), shrugging shoulders, tensing necks, and stiffening bellies and lower backs, for example.

Research suggests yoga benefits also include reducing symptoms of anxiety. This means yoga can actually help ease anxiety side effects, like a racing heart, high blood pressure and sleeping problems.

2. Helps Improve Sleep Quality

Turns out yoga is one of the natural sleep aids you can trust. Studies show that four to eight weeks of yoga can result in positive effects on sleep efficiency, total sleep time, total wake time, sleep onset latency and wake time after sleep onset in patients with sleep disturbances, including insomnia.

For many adults, poor sleep is a result of either high stress levels, hormone imbalances or pain. Regularly taking time to tune in to the ways that stress lives in your body can teach you to recognize its early warning signs and then take action to stop the “fight or flight” stress response from getting worse, which has positive effects on sleep quality.

Because yoga helps activate the parasympathetic nervous system and decrease activity of the sympathetic nervous system, it can lower sleep disturbances and help treat symptoms of insomnia.

3. Improves Flexibility and Range of Motion

A 2016 study published in the International Journal of Yoga showed that regular yoga practice can increase flexibility, balance and even various measures of performance in athletes. After 10 weeks of yoga practice, measurements of flexibility and balance improved in the following tests: sit reach, shoulder flexibility, stork stand and joint angles.

Yoga postures known to benefit flexibility include downward-facing dog, forward folds, twists, lunges and postures that bring the knees toward the chest.

Yoga is also one of the go-to practices to improve functioning of the psoas muscle, a deep abdominal core muscle known as the body’s “soul muscle.” A healthy psoas muscle is linked to not only improved movement, but also better emotional health.

4. Helps Improve Balance and Prevent Falls

Retaining balance is a lifeline for older adults. It helps them stay healthy and maintain independence, so while younger folks may take balance for granted, it’s vitally important for all of us, especially older people.

A meta-analysis published in the Journal of Alternative and Complementary Medicine found that about 75 percent of the 15 studies reviewed detected very strong positive results in regard to yoga improving one or more outcomes in balance tests and measurements. The benefits were particularly strong among older adults practicing yoga. The review included five randomized controlled trials, four quasi-experimental, two cross-sectional and four single-group studies.

The authors of the meta-analysis report that in adults older than 65, impaired balance and fear of falling are often the result of multiple shared risk factors, such as psychosocial factors, health status and physical fitness.

They found that when it comes to preventing falls in older adults, yoga is a “strong candidate for therapeutic intervention, since it provides a comprehensive, integrated approach that can address multiple risk factors at once … this includes fear of falling, which can further limit activity level, increase anxiety, and reduce confidence.”

Furthermore, the authors say the practice of yoga has a low rate of side effects, low risk of injury and no known interactions with prescription medications.

5. Can Reduce Fatigue and Brain Fog

Fatigue in response to poor sleep along with experiencing brain fog during the afternoon are actually normal signs that your “internal clock” (circadian rhythm) is running smoothly. While it’s completely natural to feel a dip in energy following a long night or for some people late in the afternoon, unexplained fatigue and lack of concentration at other times can cause problems at work and elsewhere.

Yoga is often considered an effective way to boost clarity, focus and energy. These are three very important qualities for physical and mental performance.

Stretching, even for short periods of just one to two minutes, can provide huge effects on energy levels, especially for people who spend many hours a day sitting at desks or staring into a computer screen.

Yoga exercises to help you feel more awake and alert include:

• bending and touching your toes (forward fold)
• alternating squatting and then standing with your hands above your head
• any form of back-bending
• taking a short 10-minute break to practice a breathing or meditation exercise

6. Might Help Reduce Pain and Improve Quality of Life

Studies show that certain yoga poses can help decrease lower back pain, neck pain and migraine headaches. Aside from this, the benefits of yoga also include improving the ability to walk and move, managing arthritis symptoms, and easing digestive discomfort.

One National Center for Complementary and Integrative Health-funded study investigating treatments for chronic low-back pain found that yoga participants enjoyed significantly less disability, pain and depression after six months of regular Iyengar practice.

Not only does improved flexibility and blood flow help control pain, but the mental components of yoga also improve pain tolerance. That’s right. We now actually know how yoga changes your brain.

People who practice yoga regularly have healthier levels of gray matter in their brains, particularly in areas involved with pain modulation. This makes yoga one of the most ideal natural painkillers out there.

7. Can Help Boost Weight Loss and Build Muscle

You may sometimes wonder: Does yoga count as exercise? The quick answer is no. That’s when you consider the 30 minutes of moderate to vigorous physical activity recommended each day

But as you can see by the research, there are a ton of other reasons to tap in to the benefits of yoga. Those include building muscle and losing weight, things we often associate with exercise.

Certain styles of yoga can help promote weight loss (or maintenance of a healthy weight) by reducing inflammation, balancing hormones, controlling appetite, increasing muscle mass and benefiting metabolism. Although certain yoga classes can certainly make you sweat, burn lots of calories and tone up all over, the real benefits of yoga when it comes to weight loss might be due to its effects on stress.

Because trust in your own body, believing you have the ability to heal or change, and giving up resistance to aging are emphasized in yoga, many studies have found that yoga can help with overcoming various body insecurities. These include managing symptoms of body image or eating disorders, digestive disorders that affect appetite or food choices, and even serious diseases tied to obesity, like heart disease.

Types of Yoga

Part of what makes yoga seem intimidating to beginners is that there are dozens of different yoga schools, classes and styles available today, including (but not limited to):

• Vinyasa
• Iyengar
• Ashtanga
• Yini
  
• Ananda
  
• Anusara
• Bikram
  
• Integral
  
• Kali Ray Tri
• Kripalu
  
• Forrest
• Kundalini
• Sivananda

Vinyasa Yoga vs. Bikram “Hot” Yoga vs. Ashtanga Yoga:

• Although most styles of yoga can be suited for different levels of fitness and experience — plus many teachers offer modifications depending on someone’s abilities — certain yoga styles tend to be more challenging and physically demanding than others. Benefits of yoga workouts can vary substantially depending on the specific type practiced.
• If you’re looking for relaxing yoga classes that soothe stress or pain, yoga styles to try include yin, gentle and restorative yoga.
• If you are looking for a vigorous class, on the other hand, that challenges your stamina, strength and coordination, styles to try include Vinyasa, Ashtanga, Bikram, and certain Iyengar and Hatha classes, depending on the specific teacher.
• Ashtanga and Vinyasa are similar because both pair the breath and postures together and have “flow-like” qualities. Depending on the speed of the class, temperature of the room (some classes are heated) and specific postures performed, these styles can be challenging and cause you to really work up a sweat.
• Ashtanga/Vinyasa classes involve synchronizing the breath with a progressive series of asanas (postures). According to Ashtanga yoga practitioners, the goal of Ashtanga yoga is to produce intense internal heat and a profuse, purifying sweat that detoxifies muscles and organs. Many practitioners feel that this style is one of the most rigorous. Something that is unique about Ashtanga yoga is that it involves performing the exact same poses in the exact same order, making it a more disciplined and progressive practice than some other styles.
• Iyengar yoga is most well-known for attention to detail and precise alignment of postures. Classes tend to move at a slower pace and are learned over time with regular practice and effort.
• Hot yoga/Bikram yoga is performed in very heated rooms, sometimes which are more than 105 degrees Fahrenheit. Heat can help increase flexibility, has detoxifying effects (since it causes increased perspiration, similar to a sauna/steam room), and can be soothing for tight or tense muscles.
• Many also find hot/Bikram yoga to be relaxing and to promote better sleep, especially when practiced at night in cooler months. However, hot yoga can sometimes cause dizziness or dehydration, so stay safe by drinking plenty of water, wearing suitable clothing, and avoiding this style if you have a history of heart disease (without clearance from your doctor), lung disease, heatstroke or fainting.

There are other variations of yoga as well, such as:

• chair yoga
• yoga nidra
• face yoga
• aerial yoga

Meaning of Vinyasa and History of Yoga

One of the oldest known forms of “exercise,” it’s estimated that yoga’s origins go back more than 5,000 years. Yoga has evolved drastically over this time span, and today there are now dozens of different styles in existence. Each stems from a wide range of people and belief systems.

It’s now accepted that there is no single fixed yogic tradition.

This practice can be traced back to several key Hindu and Buddhist scriptures and stories. In the early days of yoga, teachers and practitioners were highly focused on the mental and spiritual benefits of yoga, even more so than the physical.

The earliest yoga practitioners had in common several goals, especially to foster spiritual growth, connect the body and mind, and encourage “mindfulness. To receive the knowledge of yogic tradition meant that you’d have to renounce your comfortable life, similar to taking vows of monkhood.

Some experts state that in the 1920s, the “Modern Yoga Renaissance” began, during which the physical practice of yoga evolved dramatically. Several popular forms of asana practice came out of this period, including Ashtanga, Vinyasa and Iyengar. These styles emphasize precise and athletically demanding forms of yogasana.

In Sanskrit, (an ancient language used to describe yoga postures that is no longer in existence), the word Ashtanga means “eight-limbed,” which refers to the eight limbs of yoga that are mentioned in the classical yogic text “Yoga Sutras of Patanjali.” Although most people assume that yoga is merely a series of physical “asanas” (postures), these are actually only one of the ancient limb of yoga. Pranayama (controlled breathing) and meditation are two other limbs of yoga that are still incorporated into many different yoga teachings.

Yoga itself is not a religious practice and can be practiced secularly or in combination with any form of spirituality. Many people mistakenly assume that yoga is a branch of Hinduism, but in fact it’s believed that yoga existed even before Hinduism and was later incorporated into this religion due to its various benefits.

Although different types, or “schools,” of yoga have been established that promote learning from “gurus” and teachers, it’s entirely possible to benefit from yoga even without ascribing to any specific belief system. People of all ages, religions, physical abilities and nationalities are now taking advantage of the many benefits of yoga — and you can too.

What Is the Meaning of Vinyasa?

In yoga classes, teachers often direct students to “perform a vinyasa,” which is short for a series of postures including:

• Plank Pose
• Chaturanga Dandasana (four-limbed staff pose)
• Upward-Facing Dog
• Downward-Facing Dog

However, Vinyasa also has a broader, more important meaning in yoga tradition.Vinyasa stands for “gradual progression” or “breathing system,” according to authors of Yoga Journal.

It’s used to describe the flow of movement in yoga linked to the breath and the energy/force that takes yoga students through a planned yoga series that helps them release tension and benefit mentally and emotionally in other ways.

Precautions

Yoga is considered to be very safe, even for older adults or those with disabilities. However, it’s still important to be cautious when first getting started.

Although yoga can be customized to meet your specific goals and needs, the National Institutes of Health recommend that anyone with high blood pressure, asthma, glaucoma, sciatica and women who are pregnant receive clearance from their doctors before beginning. It’s also smart to speak to the yoga teacher about tips for safely modifying or avoiding certain yoga poses that might aggravate your symptoms, especially if you have a recent injury.

The best way to locate a yoga class that is appropriate for you is to ask a trusted source for a recommendation, such as your doctor or chiropractor.

Especially if you are new to yoga, look for an accredited instructor with certification through a trusted organization like the Yoga Alliance. The Yoga Alliance requires at least 200 hours of hands-on yoga training. That includes a specified number of required hours in areas such as techniques, teaching methodology, anatomy, physiology and philosophy.

Conclusion

• Yoga is a mind-body practice that includes elements of breath control, meditation and the adoption of specific bodily postures (called asanas).
• Yoga benefits include reducing pain and improving balance and flexibility. These help reduce anxiety, improve sleep, and build and maintain muscle mass.
• The most popular styles of yoga practiced in the U.S. and Europe are rooted in Hatha yoga methods. These include Vinyasa, Ashtanga, Kundalini, Yin, Bikram/hot yoga and Iyengar.
• Yoga is usually very safe, even for older adults or those with limitations due to injuries, but if you have high blood pressure, asthma, glaucoma, sciatica or are pregnant, it’s best to be cautious and get your doctor’s clearance first.

The post Benefits of Yoga and How They Vary Based on Type Practiced appeared first on Dr. Axe.

While it might not be as physically challenging as other types of yoga, such as Ashtanga or Bikram yoga, restorative yoga can still have big payoffs in terms of promoting overall health.

It doesn’t exactly “count as exercise,“ but thanks to how restorative yoga supports your nervous system, it can be a rejuvenating practice that improves your sleep and energy, while also helping you stretch and decompress.

So what is restorative yoga exactly, and what is the difference between “regular yoga” and restorative yoga? Let’s find out.

What Is Restorative Yoga?

One definition of restorative yoga (RY) is “a type of yoga known for its relaxing, calming and healing effects.” It involves holding poses for relatively long periods of time, often with the help from props, such as blankets, bolsters and blocks, that help support your body so you can relax.

What is the purpose of restorative yoga?

Promoting relaxation, decreasing symptoms tied to stress, and building a body and mind connection are the most common reasons that people practice this form of yoga.

Holding restorative poses is a simple way to allow your body and mind to reach a calmer, more present place.

How is it done?

In restorative yoga classes you can expect to hold basic yoga poses for five or more minutes using help from props. A few basic props, such as blankets and pillows, make it easier to comfortably stay in a fixed position for a longer period of time.

RY practice is all about slowing down, practicing stillness, relaxing your muscles and being quiet. This makes it very different than faster-paced practices that are intended to increased your heart rate, build strength and balance, and tone your muscles.

Is restorative yoga good for beginners?

Yes, considering it’s pretty simple to do and one of the slowest-paced yoga practices.

It doesn’t involve any predetermined sequence that must be learned, and it’s suitable for people who don’t consider themselves to be very flexible or fit.

For those new to the practice, it’s recommended that you attend classes led by instructors or watch videos online in order to have the best experience.

What’s the history behind it?

RY has roots in the teachings of B.K.S. Iyengar, a well-known teacher who developed different yoga practices for students of varying levels of fitness, including those who desired a form of yoga that wouldn’t contribute to injuries, straining or pain.

One student of Iyengar’s, Judith Lasater, is also credited with popularizing restorative yoga in the West during the 1970s.

Health Benefits

1. Can Help You Cope With Stress

Like other types of yoga, restorative yoga benefits include helping build resilience to stress and promoting deep relaxation.

For people leading stressful, modern lifestyles, slowing down to rest, stretch and breathe can promote parasympathetic nervous system activity, which helps take the body out of a “fight or flight” response.

The parasympathetic nervous system (PNS) is a branch of our autonomic nervous system that controls involuntary functions in the body, such as heart rate, pupil dilation and so on. By stimulating the PNS, you help your body “rest, digest and restore.” This allows you to help slow your heart rate, normalize blood pressure, relax your digestive system and release muscular tension.

Studies suggest that RY may be especially beneficial for anyone who experiences:

• anxiety symptoms
• depression
•  occupational stress (such as those working night shifts)
• trauma-like symptoms
• insomnia
• tension headaches
• ongoing digestive issues
• pain tied to chronic stress

RY practice can help address the root of these issues by decreasing release of stress hormones, such as cortisol and adrenaline, which when left unchecked can contribute to dysfunction of the immune system, reproductive system, cardiovascular system and so on.

2. Supports Cardiovascular Health

Because research shows that RY can reduce the negative effects of stress on the body, it may help defend against metabolic changes, including abdominal obesity, high triglycerides, low HDL-cholesterol, hypertension and hyperglycemia.

3. May Improve Your Sleep and Energy

If you have trouble falling asleep due to feeling worried, tense or wired, a restorative yoga practice before bed may help you doze off more easily.

RY has been shown in certain studies to help decrease fatigue among people with mental health problems and serious illnesses, such as cancer, while improving emotional well-being.

By deepening your breath and slowing your heart rate, you’ll feel calmer and more able to rest when needed or to drift off to sleep more easily. In this way, RY has similarities to a body scan meditation or yoga nidra practice.

Try practicing RY in very dim light and/or wearing an eye mask while listening to a meditation or calming music. This is great for putting your body into a state of deep relaxation that’s needed for restful sleep.

4. Suitable for People With Injuries or Who Are Recovering

While some types of yoga can be difficult for people overcoming injuries or illnesses, restorative yoga classes are suitable for a wide audience. RY is even a good fit for people who struggle to lower themselves to the ground and stand back up easily, as well as those with fatigue and side effects from treatments, such as for cancer.

The use of props, including bolsters and chairs, can also make it easier to get into poses that may otherwise not be comfortable.

5. Stretches the Body and May Boost Flexibility

RY practice can be helpful for gently stretching tense parts of the body, such as the hips, shoulders, neck and lower back.

Blankets, blocks and other props can help fill the gaps in between the floor and your body, allowing your muscles to rest and stretch slowly. This is especially helpful for preventing straining in sensitive areas, such as the neck, hamstrings or pelvic area.

Studies suggest that you’re most likely to experience body and mind benefits from RY if you actually gently stretch during the practice, so if possible try to take advantage of the props to improve your flexibility.

6. Can Help Manage Pain

RY may help people who experience chronic pain by decreasing stress, which can worsen inflammation and muscular tension.

A 2020 study found that among adults with chronic pain, two one-hour RY classes led to reductions in pain and improvements in energy and social functioning.

A separate 2019 study demonstrated that yoga participants with arthritis were significantly more likely to work full-time, less likely to be unable to work due to disability and had better physical function.

7. Encourages More Self-Care and Healthier Habits

Can restorative yoga help you lose weight? While it won’t necessarily burn lots of calories or make you sweat, it may indirectly help you to reach a healthier weight by addressing stress in your life.

Unmanaged stress is known to affect your appetite and can lead to weight gain by increasing cravings, lowering your energy and contributing to emotional eating.

According to one study, “One of the main goals of yoga is to achieve tranquility of the mind and create a sense of well-being, feelings of relaxation, improved self-confidence, improved efficiency, increased attentiveness, lowered irritability, and an optimistic outlook on life.”

Self-care practices, including RY, can support a generally healthier mindset and may make it more likely that you’ll sleep better, eat better and have more energy for exercise. For example, yoga has been shown to serve as a form of mindfulness, which can improve general well-being.

One study even found evidence that restorative yoga was slightly better than stretching for improving fasting glucose and supporting general metabolic health. Another study concluded that “restorative yoga was a feasible and acceptable intervention in overweight adults with metabolic syndrome.”

Poses to Try

Postures that are included in typical restorative yoga classes include chest openers, twists, hip openers, seated forward folds and gentle backbends.

New to RY and ready to give it a try? Here are some basic restorative yoga poses to begin with:

1. Child’s Pose

Suggested props: 1 bolster or 2 folded blankets

Start by sitting on your heels with your knees bent and mat distance apart. Lean forward until your belly comfortably rests between your thighs.

Place a bolster or folded blanket between your thighs for extra support. Try to lay your forehead on the bolster while you extend your arms straight out in front or resting next to your body.

Relax as much as possible as you breathe. Hold for five to 10 minutes. (For the best results, stay in each posture below for at least this duration.)

2. Reclining Bound Angle Pose

Suggested props: 2 blocks, 3 blankets or 1 large bolster, 1 strap

Place a block on its medium height at the top of the mat and another on its lowest height below it. Lay your bolster lengthwise over the two blocks, and place a folded blanket at the top of the bolster.

Create a loop with your strap, and step your feet into the center of the loop, holding the straps in your hand. Bring the soles of the feet together, and open the knees.

Place rolled blankets underneath the outside of your legs for support as you let your hips open. Lower your spine onto the bolster, and have your head resting back on the block and blankets.

Relax your shoulder blades, breathe deeply and hold for three to five minutes.

3. Supine Spinal Twist

Suggested props: 2 bolsters or folded blankets

Lay down on your back, pull your right knee up to your chest, place your left hand on the right knee, and pull the knee up and over the body to the left. You should feel a gentle twist through your torso, but try to keep both shoulders on the mat.

Place a bolster or two under the lifted knee if this helps you feel more comfortable. Breathe deeply, and hold for about five minutes. Then repeat on the other side.

4. Supported Bridge Pose

Suggested props: 1 block, 1 blanket

Lie down on your mat, bend your knees and place your feet on the mat directly under your knees, about hips-width apart. Press your feet firmly into the mat, and lift your hips.

Slide a block on low or medium height underneath your lower back, and lower your hips on the block for support. Lower the arms by your sides, and breathe deeply. Hold for about five minutes.

5. Supported Forward Fold

Suggested props: 1 bolster, 1 blanket rolled up

Sit on your map with your legs straight out in front of you. Bend your knees slightly, and place a bolster or a rolled blanket under your knees.

Place another bolster on your thighs, and gently fold onto the bolsters, allowing your belly to relax onto it for support as you hinge at your hips. Breathe and hold for about five to 10 minutes.

6. Legs Up the Wall Pose (or “Legs Over a Chair”)

Suggested props: 1 blanket

Start by laying down on your mat facing toward a wall with your hips about six inches away from the wall. Lift your legs up onto the wall while you keep your shoulders and head down on the mat.

Allow your feet to rest against the wall as your legs and belly release. Place a blanket under your hips for extra support if it feels comfortable. Hold for five to 10 minutes.

Now that you know which poses to get started with, here are other tips for making the most of your practice:

• Find somewhere quiet and dimly lit to practice that is free of clutter and distractions.
• Dress in comfortable clothes, and make sure you’re not too warm or cold. Keep in mind that you may be under blankets, which can help you stay warm.
• If you’re practicing at night, consider using an eye pillow to cover your eyes.
• If you own a weighted blanket, try using it over your chest and torso to help you feel grounded and safe. A heavy blanket or pillow can also work well.
• Aim to practice for anywhere between 15 and 60 minutes. If practicing alone, setting a timer can help you unwind so you’re not worried about falling asleep.
• Breath deeply throughout the practice as you imagine yourself letting go and experiencing healing.

What to Expect in a Class

What are restorative yoga classes like? During a class in which you go through a typical restorative yoga sequence, you’ll hold each pose for about five to 10 minutes. Most classes only include about five or six poses, since you’ll spent considerable time relaxing into each one.

The goal is to unwind and release tension in your body as much as possible. While resting in a posture, focus on exerting as little physical effort as possible. To do this, imagine your muscles melting, and try to let go of any gripping or straining.

Props can really come in handy while resting in restorative yoga postures because they allow your body to let go. Using bolsters, blankets, blocks and belts is encouraged if it helps you feel more comfortable.

Most classes do not involve any chanting or heavy breathing, however soothing music, sound bowls or instruments, such as harmoniums, may be utilized by some teachers. Some teachers also combine restorative yoga poses with guided meditations.

If you rather not attend an in-person class, consider following a class for free on YouTube. The great thing about this style of yoga is that it can be done anywhere, and you can improvise and use props you have at home, such as regular pillows and blankets.

Risks and Side Effects

Generally speaking, restorative yoga poses are very safe, even for those with injuries and limitations. Compared to other forms of yoga, this style is very unlikely to cause yoga injuries and in fact may help soothe tense areas of the body that are in pain.

That said, if you find yourself straining or feeling pain while practicing, try gently coming out of the posture, moving around a bit and then trying again if you’d like, perhaps with use of another prop for extra support. Remember to keep breathing and to pay attention to your body and senses, rather than getting up in your thoughts.

Conclusion

• Restorative yoga is “a type of yoga known for its relaxing, calming and healing effects.” It involves holding poses for about five to 10 minutes, often with the help from props, such as blankets, bolsters and blocks, that help support your body so you can relax.
• What are the benefits of restorative yoga? It can help gently stretch the body, promote deep relaxation, manage anxiety, assist in improving sleep, decrease tightness/tension and reduce pain.
• A typical restorative yoga sequence lasts between 20 and 60 minutes and only involves about five to six poses.
• RY is great for beginners as well as those who have limitations and injuries. It may be especially beneficial for anyone dealing with anxiety symptoms, insomnia, tension headaches, ongoing digestive issues or pain.

The post What Is Restorative Yoga? Benefits, Poses and How to Do It appeared first on Dr. Axe.

Despite what you may see on Instagram, yoga is not about twisting yourself up like a pretzel and standing on your head. It’s about connecting the breath and the mind. And that’s great news for everyone, including older adults looking to capture the benefits of chair yoga for seniors.

As a yoga instructor who works with seniors living in assisted-living facilities, I’ve seen firsthand the improvement in mood, mobility and so much more when chairs are introduced into the practice. Suddenly, yoga seems doable for virtually everyone. And that is the heart of yoga.

What Is Chair Yoga?

Working in the chair makes the practice of yoga more accessible, but it also gives an added edge of support and reduces the risk of falls during exercise. It can also assist with alignment, making poses that are traditionally done on the floor more possible in a chair.

Make no mistake, though. Not all chair yoga is created equally. Difficulty levels vary greatly, so be sure to choose a class with a skilled instructor, and one that is gentle and safe.

Benefits

• Activation of the calming parasympathetic nervous system
• Improved circulation
• Lower blood pressure
• Less fear, aggressiveness, irritability and rage
• A more positive outlook
• Strength gains
• And more

Research also suggests that chair yoga for seniors and chair yoga for beginners may be a feasible and safe intervention to reduce the risk of falls, including for folks in their 90s and 100s!

Other benefits of seated yoga for older adults include:

• Improvement in mobility and comfort in older adults with lower-body osteoarthritis
• Reduction in pain
• Less fatigue
• Improvement in gait speed

Best Gentle Chair Yoga for Seniors Routine: 12 Minutes

Ready to get started? Make sure you have a flat-backed chair, with or without arms. If you’re in a wheelchair, you are ready to go!

1. Connect with the breath

Take a few moments or minutes to connect with the breath. Notice the coolness of the breath as your inhale hits the edge of your nostrils. Experience the warm of your exhale. Just breathe and be aware of the qualities of your breath, maybe noticing the expansion of your belly and ribs as you breathe in, and then the letting go of that on the exhale. Breath is life.

2. Mountain pose

To build a strong, foundational seat, work with mountain pose. Inhale and sit up tall in your chair with your feet about hip-distance apart, feet on the ground with the toes pointed forward (if you are able to).

As you continue to breathe comfortably, shrug your shoulders toward your ears and draw the shoulders pack and down your back. Notice the sense of opening across the collarbones.

On your next inhale, imagine a helium ballon tied to the top of your head and lengthen your spine to sit up a little straighter.

Strengthen your core by drawing your belly button toward your spine gently.

Rest your hands on your lap or take your arms down along your sides with the palms facing forward and fingers pointed down toward the earth. Take several complete breaths here, feel your strength and release.

3. Shoulder shrugs and releases

The next few exercises will help warm the body up and help us connect with the breath even further by tying the breath with movement.

Inhale shrug the shoulders up toward the ears, exhale and release. Sometimes letting out an audible exhale can feel very refreshing and therapeutic!

Repeat 3 to 5 times.

At the end of every exercise. Relax into the chair and take several breaths in and out to rest and notice the effects of the exercise.

4. Ear-toward-should gentle neck stretch

Sitting tall in your chair, lift the shoulders and then roll then back and down your spine, gently giving a squeeze in the shoulder blade region.

With the head starting at center, exhale and gently lower your right ear toward your right shoulder. Hold here for several breaths, then inhale the head back up to center.

Exhale, take the left ear toward your left shoulder and breathe here for several rounds of breath. Inhale and come back to center.

Repeat 3 to 5 times.

5. Front arm lifts

Starting in mountain pose, extend the arms in front of you. (If this is too difficult on the shoulders, focus less on the arms lifting and lowering and work the movement gently and lower just above your lap.

Inhale and lift the the arms several inches with the fingers pointing down.

Exhale gently lower the arms back to your lap with the fingers facing up.

Repeat 3 to 5 times.

6. Side bend with arms in cactus position

Starting in mountain pose, inhale and bring your arms into a cactus or goalpost position, drawing the shoulder blades together.

Exhale gently bend your upper body a bit to the left and breathe here for a few breaths.

Inhale come back to center.

Exhale gently bend your upper body to the right and breathe here for a few rounds.

Inhale come back to center.

7. Stir the pot

Take the legs a little wider and present your holding a ladle with both hands in front of the chest.

Gently image yourself stirring a pot. It could be a small saucepan or a giant witches’ cauldron!

Softly move the upper body with your arms, creating some mobility through the core.

8. Leg extension with a focus on the breath

Now we’ll work on engaging the lower body.

From mountain pose, inhale lift your right leg, maybe even placing your right hand on your thigh just above your knee. Notice the quadricep muscle engage as you lift on the inhale. Notice it relax as you lower on the exhale.

Work here for 3 to 5 rounds before taking a break and switching to the left side.

9. Toe raises and “pitter patter” combo

To balance muscle engagement in the calves and anterior tibias muscle in the shin area, we’ll work a combination of toe raises  and ankle dorsiflexion that draws the toes in toward the shin.

Starting in mountain pose, exhale and lift your heels off of the ground like you’re doing a toe raise.

Inhale flex through the ankle, pulling your toes in the direction of your shin to activate the generally underactive muscles in the front lower region of the the leg.

Work 5 to 10 founds of this combo before taking a rest and noticing the effect in your low legs.

10. Seated relaxation. 

Coming back to mountain pose, close the eyes if you’d like and just breathe. Notice the effects of your practice in your mind and body.

Feel your heart beating.

Let your awareness flow up and down your body as your breathe, almost like a continuous wave.

Breathe here for several rounds, then bring your hands together in front of your heart and send gratitude inside for committing to your practice.

Final Thoughts

• Chair yoga for seniors and chair yoga for beginners makes the benefits of yoga more accessible to more people.
• Yoga for seniors is shown to possibly reduce the risk of falls while increasing outlook, reducing pain, improving osteoarthritis symptoms and more.
• By using a chair, yoga for seniors becomes more safe and builds confidence, too.
• Traditional yoga poses, like mountain pose, can be adapted as a foundation posture in chair yoga for seniors’ routines.
• Chair yoga should always feel comfortable and within a person’s personal ability. Students should be encouraged to skip postures that don’t feel good in their bodies, and to always modify to fit their unique needs.

The post Best Chair Yoga for Seniors: A 15-Minute Routine to Reduce Pain & More appeared first on Dr. Axe.

Yoga is a go-to remedy to reduce tight-muscle tension. But there’s so much more to it.

For instance, today we can actually see how yoga changes your brain. And while it’s true that sometimes we put too much focus on how “bendy” we can be in a yoga pose — like how far we can take our hands to the floor in a forward fold, for example — the truth is the heart of yoga focuses on the naval region.

That’s why here, we’ll focus all of our attention on the best yoga poses for your gut.

Yoga and the Gut

For thousands of years, yoga practitioners harnessed naval-focused postures and breathing exercises to tap in to the transformative power of the gut. And today, paying special attention to that region makes more sense than ever.

Up to 80 percent of our immune systems is housed in the gut, making it the hub of our health. The gut is also nicknamed the “second brain” for its impact on our mental well-being. Clearly, yogis have been on to something!

Many yoga postures focus on the abdominal area, the area today associated with the enteric nervous system. Gut-focused yoga stimulates the GI tract nerve cells to interact with the brain through the vagus nerve.

Some research indicates yoga therapy can aid people dealing with irritable bowel disease and mood disorders. This makes sense, since people diagnosed with ailments like IBS, irritable bowel disease and even depression commonly display altered vagus nerve activation.

Yoga (along with aerobic exercise) helps improve parasympathetic tone by getting the vagus nerve back on track. Aligning your yoga practice with movement and your breath helps facilitate a healthier diaphragmatic breathing pattern. This allows the vagus nerve to interact with the brain in a way that produces less tension and agitation, while improving digestion and sleep.

The Best Yoga Poses for Your Gut

Modern-day stressors often send the sympathetic nervous system into overdrive, unleashing stress hormones that send us into “fight or flight” mode. This slows down digestion and can lead to all sorts of digestive distress, including bloating, constipation or diarrhea.

The best yoga poses for your gut focus not only on massaging your digestive organs for better mobility, but also include restorative postures to activate your body’s parasympathetic nervous system to help coax your body into a calmer state. Your overtaxed gut will thank you!

While all of these poses can improve your digestion and overall gut health, you’ll benefit from practicing on an empty stomach. (Especially the twists!)

Crocodile

Building a foundation of healthy diaphragmatic breathing is quintessential to all of your yoga work and meditation that follows. So while it may not feel like you’re doing much in crocodile pose, know that you’re naturally aligning your body to reduce shallow chest breathing while encouraging a healthier diaphragmatic breath pattern.

Let’s get started!

• Lie face down on the floor.
• Stack your forearms on top of one another, with each hand on the opposite elbow.
• Draw the forearms in so that the chest is slightly off the floor, with the forehead resting on crossed arms. If this creates tension in your shoulders, you can slide your elbows out a little wider or roll up a blanket and place it under your collarbones.
• Slightly separate the legs a comfortable distance with the toes turned in, out or back. Do what feels best in your body.
• Close your eyes and relax your shoulders, abdomen and legs. As you breath, soften the eyes and your jaw. Turn your attention to the breath and notice the sensation of your belly against the floor on each inhale as your diaphragm draws down.
• Observe your breath with curiosity, knowing with practice, the breath will start becoming smoother, quieter, with inhalations and exhalations about the same length.

Center in crocodile for 2 to 5 minutes.

Reclining Twist

Use reclining twist to invigorate your organs and nervous system while aiding in digestion. This gentle twist also helps promote spinal flexibility while releasing back tension.

• Lie on your back with your arms resting on the floor out along your sides.
• Bend your knees and place your feet on the floor about hip-width apart.
• Keeping your feet on the floor, exhale and lower your knees and lower body to the right. (You have an option to turn your head in the opposite direction, looking away from the stretch.)
• Inhale, engage the naval center and use the strength of your core to pull your knees back to center.
• Exhale and slowly lower the knees and lower body to the left, with the option to take your gaze over the right shoulder.
• Repeat 3 to 5 times. Play around with holding a few twists, making sure your breath keeps moving.

Note: We sometimes focus on twisting as far as we can, which can hamper our natural diaphragmatic breath. If you notice your twist is constricting your breath in away way, simply back out of it a bit so your breathing becomes smooth and easy again.

Bridge Pose

The gentle compression on the abdominal organs invigorates stagnant digestion while creating an energizing effect. This is also considered a great butt exercise.

• Lie on your back and bend the knees, taking the feet hip-distance apart.
• Place your arms along your sides on the floor.
• Roll the shoulder blades under you and engage the core as you press through the heels to gently lift the hips off the ground.
• Be mindful not to lift too high — we want to avoid creating an excessive arch in the low back.
• Hold here for 5 to 10 breaths, breathing as your gently engage the core, including your buttocks muscles.

Knees-to-Chest Pose

Also known as “wind-relieving pose,” you can see why this posture benefits digestive health. And here’s where things really get interesting …

Researchers included this post in a 2017 study the found gut-focused yoga helps our bodies absorb more micronutrients, particularly zinc, iron, copper and magnesium. According to the researchers…

“The yoga postures … helped improve digestion by the massaging of internal digestive glands, which in turn, helped in an enhanced absorption of micronutrients. Yoga practices help in gentle and automatic massaging of internal organs and, therefore, facilitate the functioning of digestive system, respiratory system, circulatory system, nervous system, endocrine system, and excretory system.”

• To practice knees-to-chest pose, lie on your back with your legs extended straight out and resting on the floor.
• Exhale draw your right knee in toward the chest.
• Wrap your hands around the right leg just below the knee and draw the knee in toward the chest.
• Hold for 15 seconds, being mindful to keep your back, shoulders, pelvis and lengthened leg on the ground.
• Repeat on the other side.
• Finally, draw both knees and wrap your arms around them, drawing them toward the chest as you relax through the core. Hold for 10 to 15 seconds.

Abdominal Squeeze

Working with abdominal squeezes helps improve abdomen tone and massages and improves circulation to the abdominal organs while strengthening the abdominal wall. The real benefit comes when you coordinate the squeezes with diaphragmatic breathing, inviting your body to enter a more balanced parasympathetic nervous system mode, also known as “rest and digest.”

Just a word of caution: Abdominal squeeze and releases may not be suitable for people dealing with hernias, recent abdominal surgery, pregnancy, menstruation, glaucoma or uncontrolled high blood pressure. Check with your healthcare provider to see if it’s right for you.

• To practice, come to a standing position with your feet slightly wider than your hips. Bend at the knees and place your hands on your thighs.
• As you exhale, contract your core, drawing your belly button toward your spine.
• Inhale and let the contraction relax.
• Repeat 10 times.

Standing Forward Bend

Hamstrings get most of the credit when it comes to forward bending poses in yoga, but your digestive organs and glands are also stimulated and massaged as you breath into the natural compression of a forward fold.

Depending on your comfort, there are several options for forward bends, but all will help you turn inward while supporting healthy digestion and elimination.

Note: Avoid this pose if you’re dealing with a low-back or hamstring injury, sciatica, glaucoma, uncontrolled high blood pressure or a detached retina.

• Stand with your feet hip-distance apart.
• Exhale and engage the thighs and core as you bend forward, hinging at the hips.
• Place your fingertips on the floor (or a yoga block) in front of your feet.
• Lengthen the spine as you inhale and soften into the pose as you breathe out.
• Hold for several breaths, then engage your inner thighs, roll the buttocks together and draw up through the pelvic floor and core to come to a standing position. Breathe.

Option: If a full forward fold is feeling too intense, use a chair as a prop and gain the same digestive benefits without overdoing it.

Seated Spinal Twist

Twists help invigorate your digestive system and also help squeeze out toxic buildup. The good news is a gentle twist goes a long way, so stop at the first sensation of stretch and resist the urge to overdo it.

• Start in a seated position with your legs extended in front of you.
• Cross your right root over your left knee, planting it onto the floor.
• Place your right arm behind you, fingertips to the floor.
• Inhale lengthen the spine.
• Exhale, place your left elbow over your outer right thigh to move into the gentle twist.
• Look over your right shoulder without straining your neck.
• Take 5 breaths in this twist.
• Gently unwind and repeat on the other side.
• Note: You can perform this gentle twist from a seated position in a chair if the floor is not comfortable.

Legs Up the Wall Pose

This calming pose encourages further transitions your body into “rest and digest” mode while aiding circulation and GI health.

(This gentle inversion is also a great yoga for lymph flow posture to help nurture your immune system.)

• To begin, roll a towel or blanket to about 4 inches in diameter.
• Then, sit with one hip against the wall and your rolled towel nearby.
• Carefully roll onto your back as you swing your legs up the wall.
• Find a comfortable distance from the wall so your legs can easily rest on it.
• Bend your knees and place your feet on the wall so you can lift your hips enough to place the roll under your pelvis.
• Rest your pelvis on the roll and extend your legs up the wall to relax there.
• Close your eyes and bring your attention to your breath at the edge of your nostrils.
• Stay here for 3 to 5 minutes, using your exhalations to help relax.
• Notice the rise of your belly, expansion of your ribs and lifting of the chest (in that order) with each inhale.
• Notice the belly relaxing into each exhale as the ribs draw back in.
• Breathe, rest and let gravity do its thing.

Corpse Pose

Integrate all of the work you’ve done in this resting relaxation to close out the best yoga poses for your gut  practice. While it may be tempting to skip out on this last step, enjoy the inward focus and centered, calm awareness that occurs here. You can use a thin pillow under your head to support your neck. A rolled blanket or foam roller under the backs of the knees can also create more comfort in your low back. And of course, cover up with a blanket if you’d like. (Just don’t fall asleep!)

• Lie flat on your back with your legs long and your arms along your sides, palms up.
• Pull your shoulder blades underneath you and close your eyes.
• Follow the flow of your breathe, noticing the cool sensation of the breath as it hits the edge of your nostrils.
• Rest here for several minutes, letting the benefits of your practice take hold.

The post The 9 Best Yoga Poses for Your Gut [Digest + Detox] appeared first on Dr. Axe.

Yoga for lymph flow isn’t a common topic, but with so many superbugs and contagious diseases floating around these days, it’s pretty astounding that one of the most critical components of our immune system — the lymphatic system — is so seldom talked about. The lymphatics, as sort of the passive circulatory system of our immune system, is one of our most potent innate tools offering protection from the daily challenges our internal physiology meets. In addition to nutrition and sleep, yoga can be an effective and accessible tool to maintain a healthy lymphatic and immune system that doesn’t cost a lot of money or require any fancy products.

Why the Lymphatic System Is So Important

The lymphatic system is an essential component of our immune system that helps eliminate toxins and waste from the body. You can think of it as your clean-up crew. Our lymphatics are responsible for transporting waste and toxins out of the tissues back to the bloodstream and regulating the immune response as a local communication mechanism within the tissues. Your lymphatic system creates an essential link for the immune cells to both monitor and respond to signals to increase or decrease immune and inflammatory responses. This also helps protect the body from threats like infections, bacteria and cancer while balancing fluid levels.

The lymph nodes and vessels create a loose sort of webbing throughout the body, providing this vital immune support to every part. Lymph nodes are like little immune hubs found all over the body, but there are three areas that are most influential in mounting an immune response to foreign invaders that we can target in a yoga practice — the neck, armpit and abdomen.

The first two areas contain lymph nodes right under the skin, whereas the abdomen houses deeper lymph nodes throughout the digestive tract. These lymph nodes are important to help trap pathogens so the immune system can promote a defense response. However, research suggests that lymphatic flow is also an important part of a healthy immune response.

How Yoga for Lymph Support Works

An intelligently created system, the superficial lymph nodes are strategically congregated around the joints to allow the changes in pressure with movement to facilitate lymphatic flow through the nodes, bathing them in immune cells. The lymphatic system depends on this changing pressure to pump lymphatic fluid through the system with valves that keep fluids moving in one direction. The flow through these nodes is what drives our capacity to both mount an immune response and to sound the alarm for other needed immune cells.

Any sort of movement practice (gentle or vigorous) can act as an important pump for this system, however yoga can be especially helpful with its capacity to be both specific to these congregated lymph areas, regulating the breath as a pump and also helping to regulate stress which we know can dampen the immune response. Yoga adds in the component of gently compressing some of these more superficial lymph nodes to stimulate circulation of lymphatic fluid here.

The inversions add a powerful assist to the lymphatic flow of the extremities and torso that work against gravity. The use of diaphragmatic breath exercises and breath-centric movements in a yoga practice help to magnify the effects on the lymphatics as the diaphragm acts as a central pump for the deeper lymphatics.

Key Components of the Yoga for Lymph Support Practice

To create a yoga practice targeted to lymphatic system support, keep these components in mind. The first and probably the most important is to focus on deep, relaxed breathing throughout, as this creates the internal pump driving this more passive system. Another thing to keep in mind is that our purpose is creating superficial circulation under the skin, so it’s important that all of the movement and breathing be done with a sense of ease rather than actively pursuing strength or flexibility as you might in other yoga classes.

The series of poses below incorporates both traditional practices and movements inspired by research. This practice is done in a specific order that helps to support lymphatic circulation, starting by releasing tissues around the thoracic duct as the main outlet for this system, so there’s an exit pathway for this lymphatic flow. Then, we move down through the torso, work our way out to the extremities and end back where we started to encourage good lymphatic drainage at the thoracic duct under the clavicles.

As with any movement practice, these movements should be pain free. If not, back off or stop and consult your healthcare provider before continuing. Though these practices are relatively safe, if you have a known illness, injury, cancer, lymphedema or significant health concerns, it’s always best to contact your healthcare provider who knows your specific needs prior to starting a new routine such as this one.

A Home Practice to Support Your Lymphatic System

Diaphragm Breathing

We’ll begin by freeing up the diaphragm as the central pump for our work here, something we’ll come back to during the practice. Start in a comfortable position on your back with your hands on your belly. As you inhale feel your belly expand and press into your hands, as you exhale feel your belly relax back toward the floor. Continue for 1 to 2 minutes, feeling your body drop back into the floor as you relax here.

Lymphatic Booster in Sukhasana (Easy Seated Pose)

This gentle, breath-guided movement helps to support lymphatic flow through the neck, under the clavicles and near the thoracic duct to free up the outlet for the lymphatics, creating an exit route for the toxins and wastes being eliminated through the lymph.

This is also a great one on its own to boost lymphatic flow around the nodes in the neck if you’re feeling a bit run down or start to feel a sore throat coming on.

This one takes some extra time to wrap your head around, but once you get the movement, it’s a simple and effective one to come back to.

Start in an easy cross-legged position. If this is difficult for you, try sitting on the edge of a pillow or bolster to elevate your hips. You can also sit on the edge of a chair with the feet flat on the floor.

Place your right hand on the floor or chair behind you, and your left hand somewhere along your right leg.

As you exhale turn your shoulders into a gentle twist to the right as you turn your head forward toward your left shoulder.

Stay here as you inhale lean your head back slightly to the left to feel a slight tug under the skin on the right side of the neck (to enhance this you can shrug your right shoulder down gently).

Stay for the exhale.

Inhale come back up to the starting position with your hands in the same place.

Repeat 5 times on one side, then repeat on the second side.

Interoceptive Belly Roll

This pose is helpful to stimulate the deeper lymph in the abdomen along with the diaphragm. Note: It’s not a traditional sphinx pose, so the legs are relaxed and elbows are underneath you anywhere that feels comfortable.

Begin by rolling up a towel to about 2 to 3 inches in diameter.

Place the roll across your yoga mat and lie on your belly with the roll across your belly. Make sure the roll is placed in the soft part of the belly, between the ribcage and pelvis.

Place your elbows on the floor anywhere that feels comfortable.

Inhale as you press the belly into the roll, exhale as you relax the belly and let the roll sink into the belly.

Repeat for 1 to 2 minutes, relaxing a little more with each exhalation.

Low-Lunge Lymphatic Pumping

This gentle movement is a great way to pump the lymphatics through the arms and chest to encourage a healthy lymphatic flow and immune response.

Start in low lunge with your back knee on the floor (feel free to put some padding under your knee here).

As you inhale, let your pelvis sink toward the floor as you take your arms out to the sides like a cactus and clench your fists, opening across the chest. (The key is making sure the hands reach above heart level as you clench the fist to pump lymph down the arms.)

As you exhale, release your hands and arms, relaxing them down by your sides as the hips come back.

Repeat 5 times moving slowly with the breath, then do the same on the second side.

Think gentle, easy movement with the fists clenching and releasing to drive the lymphatics.

Bridge Pose

This common yoga pose provides a gentle backbend to stimulate the deeper lymphatics in the torso, along with a mild inversion to encourage lymphatic flow and some gentle compression to the lymphatics of the neck.

Start on your back with your knees bent and feet on the floor.

Gently lift your hips and spine off the floor to a comfortable height as you press down through the arms and shoulders to feel a gentle lift and opening through the chest.

If you’re comfortable here, you can clasp the hands behind your back to open the chest more.

Stay for 5 deep breaths, then slowly lower the hips to the floor.

Legs Up the Wall

Inversions are a great way to enhance lymphatic return back to the heart, an efficient way to support the lymphatics throughout the body.

To begin, roll a towel to about 3 to 4 inches in diameter.

Then, sit with one hip against the wall and your rolled towel nearby.

Carefully roll onto your back as you swing your legs up the wall.

Find a comfortable distance from the wall so your legs can easily rest on it.

Bend your knees and place your feet on the wall so you can lift your hips enough to place the roll under your pelvis there.

Then rest your pelvis on the roll and extend your legs up the wall to relax there.

Stay for 3 to 5 minutes, using your exhalations to help relax.

Supine Reclined Twist

Twists are a great traditional way to stimulate lymphatics through gentle compression. This one targets the thixotropic quality of the connective tissue in a gentle movement. Thixotropic means that the connective tissue becomes more liquid with movement and more viscous as we become sedentary. Since the lymph lives in the connective tissue, this more liquid environment allows for better lymphatic flow.

Begin on your back with your knees bent and your feet on the floor.

Walk your feet a little wider than your hips. As you exhale, let your knees gently swing to the right like a windshield wiper, keeping your feet on the floor.

Let the inhale come back in naturally as the legs come up.

Then exhale swing the knees to the opposite side. As you continue, allow there to be as little effort as possible.

If you’re happy here, find a little momentum in the movement as you move more quickly (but still effortlessly).

Repeat for 2 minutes, then extend the legs for savasana.

Take a few minutes in a still savasana to take it all in and allow your body time to absorb the effects here.

Final Thoughts on Yoga to Support Your Lymphatic System

• Yoga can be a simple, accessible way to support your lymphatics.
• Deep diaphragmatic breathing acts as a pump for the deeper lymphatics.
• Simple movements create changes in pressure around the joints where the lymph nodes congregate to drive lymphatic flow.
• Simple breath-centric movements performed with ease can be a great way to encourage lymphatic flow.
• Twists and simple inversions are an efficient way to support the lymphatics.
• Less is more with this more subtle system.

Tiffany Cruikshank (@tiffanycruikshank), L.Ac., MAOM, E-RYT, is the founder of Yoga Medicine® (@yoga_medicine), a community of teachers focused on fusing anatomy and western medicine with traditional yoga practices to serve the medical communities. She has trained thousands of teachers around the world and is regularly featured in major media outlets. An author with a background in acupuncture and sports medicine, Tiffany has worked with celebrities, athletes and corporate professionals alike in her own private clinics and Nike World Headquarters. Tiffany also founded and continues to run two nonprofits — one conducting research on yoga’s therapeutic benefits and the other supporting a shelter for women rescued from trafficking in Delhi, India.

The post Yoga for Lymph Flow: A Gentle Practice to Support Your Immune System appeared first on Dr. Axe.

Did you ever wonder how yoga changes your brain? As it turns out, that post-session happiness you feel isn’t just in your head. Using brain scans, scientists can now prove that yoga actually changes your brain chemistry. And that’s a good thing. Just like practicing tai chi moves, using yoga as a form of exercise and meditation can help naturally treat a range of health issues, particularly ones rooted in the brain and relating to memory.

How Yoga Changes Your Brain

While natural therapies, including yoga, don’t have a ton of funding for major studies compared to the pharmaceutical and biotech industries, we are starting to see some compelling science emerge. Some of the best science to date showing how yoga changes your brain involves yoga’s impact on anxiety, depression and pain tolerance.

Yoga Unleashes GABA

Did you know yoga is a natural remedy for anxiety? That’s because yoga impacts our brain’s GABA levels. GABA is short for gamma-aminobutryic acid, sometimes referred to as your body’s “chill out” neurotransmitter. GABA is crucial for suppressing neural activity. Your GABA neurotransmitters produce a calming effect similar to of drinking alcohol (without the harmful side effects). And, of course, alcohol’s calming effects are only temporary, with anxiety often rising once the buzz wears off. (2)

Yoga bumps up your brain’s natural GABA production without traditional anti-anxiety drugs designed to help your body release GABA. (Getting off of these benzodiazepine drugs can lead to serious withdrawal symptoms.) Yoga sounds much better than insomnia, seizures and, ironically, more anxiety linked with drug withdrawal. (3)

Bring on the asanas! While walking to lose weight really works, it may not be your best defense against anxiety. Practicing yoga unleashes more anxiety-quelling GABA in the brain’s thalamus than walking, according to a 2010 study published in the Journal of Alternative and Complementary Medicine. Compared to pleasure reading for an hour, a 60-minute yoga session increases GABA levels by 27 percent. (4) Because of its combination of breathing, meditation and movement, yoga could be one of the best exercises to combat anxiety.

Yoga Builds Healthier Gray Matter in the Brain

Yoga can actually prevent or reverse the effects of chronic pain on the brain, according to the National Institutes of Health. In fact, depressed individuals may have reduced gray matter in the brain as the result of chronic pain.

Gray matter is located in the cerebral cortex and subcortical areas of the brain. Decreased gray matter can lead to memory impairment, emotional problems, poorer pain tolerance and decreased cognitive functioning.

But yoga and meditation have the opposite effect on the brain as chronic pain. And get this: People who regularly practice yoga have more robust levels of gray matter in their brains in areas involved with pain modulation. This means yoga could be an effective remedy for certain types of depression — and one of the top natural painkillers you can count on. (5)

Yoga even acts as a natural antidepressant in pregnant women susceptible to depression. A 2012 study published in Complementary Therapies in Clinical Practice found meditative yoga significantly reduced depression symptoms in at-risk women. (6)

Related: Can Reduced Brain Activity Boost Longevity?

Final Thoughts on How Yoga Changes Your Brain

Yoga could be the most important form of exercise to combat anxiety, thanks to its unique breathing, meditative and stretching exercises rolled into one practice. While there are many different forms of yoga, I encourage you to start out with gentle yoga and experiment to find the type that works best for you.

Medical research tells us that yoga changes your brain in wonderful ways. These include flooding the brain with calming GABA and bulking up gray matter in areas of the brain that make us able to tolerate pain. This is crucial for those living with chronic pain. Too many doctors are too quick to prescribe painkillers. Instead, give yoga a try. Your brain will thank you.

Read Next: 5 Proven Qigong Benefits + Beginner Exercises

The post How Yoga Changes Your Brain (It’s a Good Thing!) appeared first on Dr. Axe.

Yoga Journal describes Kundalini yoga as “An uplifting blend of spiritual and physical practices”, incorporating movement, dynamic breathing techniques, meditation and the chanting of mantras.

What is Kundalini yoga good for? The purpose of the practice is to help support both the mind and body, specifically by targeting the nervous system. According to Kundalini teachers and practitioners, a regular practice, even if it’s just for several minutes per day, can help create greater inner peace, promote relaxation, and increase life satisfaction through meaningful relationships, work and creative outlets.

What Is Kundalini Yoga?

Kundalini yoga is an ancient practice that combines asanas (yoga poses), mantras, mudras, meditations and breath work. There are many different types of yoga based on various lineages over thousands of years. As the Gaia website describes it, “Kundalini Yoga is a blend of Bhakti Yoga (the yogic practice of devotion and chanting), Raja Yoga (the practice of mediation/mental and physical control) and Shakti Yoga (for the expression of power and energy).”

It’s not exactly known how Kundalini Yoga originated, but records show that Kundalini was mentioned in the Upanishads, a sacred Vedic collection of writings dating back to 1,000 B.C. The Kundalini yoga that is taught today was developed by Yogi Bhajan who based the practice on a 5,000-year-old authentic system of yoga exercises and meditation.

The word “Kundalini” literally means “the curl of the hair of the beloved.” Kundalini yoga gets its name from the Sanskrit word kundal, which means “circular.” Kundal is thought to represent a coiled snake that lives in your spine and acts like a spiritual energy or life force. Coiled energy is said to represent the creative potential of an individual. Practicing Kundalini yoga is supposed to “arouse the sleeping Kundalini Shakti from its coiled base” through six chakras, or channels of energy, that reside along the spine.

Kundalini practices/sequences are called kriyas. Kriyas and meditation have the purpose of increasing body awareness and preparing the body, nervous system and mind to handle a positive shift in energy (sometimes described as “Kundalini rising”). Kundalini yoga poses mostly focus on the navel and spine, which are focal points of energy, also called meridians. Other practices that help shift one’s energy include breath work (pranayama) and the application of yogic locks of energy (bandhas).

A “Kundalini awakening” is used to describe a breakthrough that someone can have from their practice. A Kundalini breakthrough is said to result in maximum creative potential, freedom from negative Karma (the lasting effects of past actions) and a realization of one’s life purpose. What are the symptoms of kundalini awakening?

Kundalini Yoga Benefits

1. Promotes Mental Well-Being

Many emotional benefits are associated with a regular kundalini practice according to devotees, including gaining a deeper connection to others, sensitivity to ourselves, mental clarity, enhanced productivity and effectiveness, creativity, bravery, and fulfillment.

According to a 2004 study published in the Journal of Complimentary and Alternative Medicine, the ancient system of Kundalini yoga includes a vast array of meditation techniques and practices that have been found to be beneficial in the treatment of psychiatric disorders — including obsessive-compulsive disorder (OCD), anxiety disorders, phobias, addictive and substance abuse disorders, major depressive disorders, dyslexia, grief, insomnia and other sleep disorders.

A Kundalini practice also encourages deep listening and exploration of the self, which improves self-awareness and is beneficial for problem-solving and creativity.

2. Can Help Improve Strength

Is Kundalini yoga a good workout? Certain Kundalini yoga sequences are vigorous and performed rapidly within little rest between poses, which can result in a strenuous workout. The goal of a vigorous practice is to challenge and strengthen the nervous and endocrine systems and “test the will of the practitioner beyond the limitations of their ego.”

Abdominal strengthening kriyas, which combine deep movements and breath work, can serve as an effective core workout. Kundalini yoga poses that target the core include leg lifts, downward dog, cobra, backbends and crunches.

On a spiritual/emotional level, Kundalini kriyas that focus on core work are also said to be empowering and to help improve confidence, self-reliance and willpower.

3. Defends Against the Negative Effects of Stress

A 2017 study published in the International Journal of Yoga found that after three months of regular practice, Kundalini yoga has an immediate effect on salivary cortisol levels and causes a small but significant decrease in perceived levels of stress.

In another study that focused on the physiological changes that Kundalini Yoga meditation causes, it was found that advanced practitioners experience a decrease in respiration rate during Kundalini meditation and more alpha EEG activity immediately following a practice. Abdominal/diaphragmatic breathing seems to help calm the body and cause positive changes in brain activity that may help defend against the negative effects of stress.

4. May Help You Break Bad Habits/Addictions

Research findings increasingly support yoga and mindfulness as complementary therapies for treating and preventing addictive behaviors. Kundalini is recommended for people dealing with addictions and damaging habits because a regular practice can help to counteract chronic stress, negative thinking, self-doubt, procrastination and resentment, which are seen as underlying causes of addictive behavior.

Certain residential treatment programs for substance abuse incorporate an array of yoga practices (including Kundalini), meditation, and other spiritual/mind-body techniques in order to address psychological and pyschosocial factors that contribute to addiction. Studies have found that yoga and meditation can build coping skills, increase insights, and boost self-awareness which positively impacts neural and behavioral processes implicated in addiction and relapse

Kundalini Yoga Poses and Practices

Kundalini classes include six major components:

• Tuning-in with the Adi Mantra
• Pranayama warm-up
• Kriya/yoga asana
• Relaxation
• Meditation
• Closing with a song

A typical Kundalini class is 60–90 minutes long and includes 5–10 minutes of warm-up, 30–45 minutes of kriya, 5–15 minutes of relaxation/layout and 11–31 minutes of meditation. All Kundalini Classes begin with the practice of “tuning in,” which involves chanting in a seated position with your hands held at your heart center and your eyes closed. The chant that is repeated is “Ong Namo Guru Dev Namo,” which some translate as “bowing to the truth within you.”

What are Kundalini yoga poses? Here are some of the most popular Kundalini yoga poses that are included in Kundalini kriyas:

• “Ego Eradicator”/Arms Overhead — From a seated posture/position (such as easy pose, called Sukhasana), extend arms overhead and shake your arms, your entire upper body, and your head. This shaking is meant to dispel fear, anxiety, and other emotions and to support mobility in the spine.
• Spinal Flexion — Seated in a cross-legged position, move your chest forward without moving your head much, then move your chest back with your arms along side you. Imagine that you were on a bumpy camel ride.
• Rock Pose — Sit with your shins tucked underneath you and bring your hands to your shoulders with your elbows out wide. Keeping your spine tall, inhale and turn spine to the left, exhale and turn spine to the right. Repeat as you move back and forth as you build heat and breath deeply.
• Stretch Pose — Lay on your back and bring your heels together, point your toes, and lift your feet 6 inches from the ground. At the same time lift your head 6 inches and gaze at your toes. Lift your arms and keep your palms facing each other. Try to work up to holding this posture for 1–3 minutes while performing “Breath of Fire.”
• Deep Squats — With your hands at your heart and your spine long, bend your knees to drop your bottom towards the ground. Keep your head upright and inhale as you lower down and squat deeply, then exhale to come back up. Repeat for 30 seconds to several minutes.
• Knee Tuck Crunch —  While on your back, tuck your knees into your chest with your arms wrapped around your knees or simply your hands. Lift your head, bringing your nose between your knees. Hold for 1–3 minutes.
• Alternate Leg Kicks — Laying on you back, inhale and pull your low belly in as you lift one left leg to 90 degrees, with toes pointed toward the ceiling. Your other leg stays flat on the ground. Exhale slowly as you lower your lifted leg down while keeping you hands under your hips. Alternate lifting left and right legs. Continue for 3 minutes or longer.
• Camel Pose — Sitting on your shins with legs hip-distance apart, place your hands in the small of your back for support and arch backwards with your head. If possible, grab for your heels as you lift through your chest (don’t collapse your neck).

Pranayama (breath work) is an integral part of Kundalini yoga, since it serves the purpose of cleansing the nadis, or subtle channels and pathways, which helps to awaken Kundalini energy. Pranayama techniques that are integrated into Kundalini yoga include:

• Kundalini “Breath of Fire” — Sit in a comfortable pose with your hands resting on your knees. Have the tips of your index finger and thumb touching (this is called gyan mudra). Keep your eyes closed and focus on your brow point. Breath rapidly with an even inhale and even exhale through the nose. Repeat for 3 to 7 minutes.
• Alternate nostril breathing — Sitting comfortably with a straight spine and the crown of your head lifted, bring your right hand towards you nose and use your right thumb to softly close the right nostril. Inhale slowly through your left nostril, then close it with your ring finger. Pause for several seconds as you hold your breath. Open your right nostril and exhale slowly. Keep your left nostril covered so you only breath out fully through the right. With the right nostril open, inhale slowly, then close it with the thumb. Pause again. Exhale through the left nostril. Continue this cycle, pausing between inhales and exhales before switching sides. Repeat this pattern 5–10 times or more.
• Four stroke breath — Sit in an easy pose with your eyes closed, gently focusing up and in at the brow point. Inhale in four equal strokes through the nose then exhale in four equal strokes through the nose. Continue for 3 to 11 minutes.
• Cold showers — While cold showers aren’t a breathing technique, they are also recommended for at least three minutes most days of the week to stimulate the nervous system and boost the immune system. Before getting into the shower, a traditional practice is to dry brush your skin and massage almond oil or coconut oil all over your body.

Never tried Kundalini yoga before? Below are some tips for kundalini yoga beginners:

• At many yoga studios, no previous experience in yoga or Kundalini will be required for you to get started. Start slow, taking rests when you need to. Gradually build up to holding each pose for longer durations of time. Between each pose pause for about 30–60 seconds to rest.
• Keep your eyes closed and focus on your “third eye,” which is the name for the chakra (or energy center) located between your eyebrows.
• You can deepen your focus by mentally repeating a mantra. A popular Kundalini mantra to repeat is Sat (truth) as you inhale, and Nam (identity) as you exhale.
• In a traditional Kundalini yoga class, practitioners wear all white, including white head coverings, skirts, shirts and flowing white pants. Because colors can have an effect on consciousness, the idea behind wearing all white is to help control one’s inspiration, productivity and expansion.

How long do you need to practice kundalini yoga to experience the benefits above? Even several minutes a day may make a difference, however many teachers recommend a practice that is 30 minutes or longer daily. While any time of day is a good time to practice, mornings may be best, since an early practice helps set the tone for your day and is less likely to get interrupted by the day’s demands.

Potential Dangers of Kundalini Yoga

There are relatively few kundalini yoga dangers to be aware of, although every type of yoga can potentially cause side effects if poses or breath work are taken too far.

If you have any back or neck issues, mention this to your teacher before beginning a Kundalini practice, since certain poses can make injuries worse (such as back bends and shoulder stand, for example). If breathing techniques make you feel dizzy, lay down, try to relax and return to your normal breathing pattern until you feel better.

Related: 9 Common Poses Most Likely to Trigger Yoga Injuries, Plus How to Overcome and Avoid Them

Final Thoughts

• Kundalini yoga is a type of yoga that blends a spiritual and physical practice, incorporating movement/poses, dynamic breathing techniques, meditation, and the chanting of mantras.
• There are six major components to all Kundalini classes: Tuning-in with the Adi Mantra, Pranayama warm-up, Kriya, Relaxation, Meditation, and Closing with a song.
• Kundalini sequences are called kriyas. Kundalini yoga poses can include: seated postures such as twists and lifting arms overhead, leg lifts, back bends, crunches, squats and more.
• Research suggests that Kundalini yoga benefits can include: relieving anxiety, helping you to cope with stress, reducing cortisol levels, improving strength (especially in the core), and improving confidence, creativity, problem solving and productivity.

Read Next: Vata Dosha: How to Stay Balanced in a Hyper-Mobile World

The post Kundalini Yoga Benefits and Poses for Mind and Body appeared first on Dr. Axe.

Yoga as a fitness modality has grown significantly in the west over the last 50 years. The benefits of yoga are known to those that practice regularly and to those that don’t. As an evergreen of the industry, practitioners are using the foundational yoga poses to create new offshoots of the traditional yoga practice, to service the needs of different populations inside and outside the yoga community.

Aerial yoga is a relatively new type of yoga that originated out of New York in 2007. Christopher Harrison, the founder of aerial yoga, was director and choreographer for Antigravity, Inc., an acrobatic performance troupe established in 1991 that ultimately became the inspiration for creating this new yoga brand.

Ultimately, the use of silk hammocks inspired Harrison to create a brand that incorporates acrobatics, artistic sports and contemporary dance. And as a Tony Award winning aerial yoga choreographer and long-time fitness expert, Harrison has become the expert for aerial performances at such venues as the Academy and Grammy Awards, as well as presidential inaugurations. Yoga was a natural addition to his performance warm-ups. And thus, aerial yoga was born.

But what can it do for you? You’re about to find out.

What Is Aerial Yoga?

The simplest definition of aerial yoga is a yoga practice that combines traditional yoga postures and Pilates exercises with the use of a silk hammocks to help aid and support the poses. With the hammock or yoga swing hanging from the ceiling, about three feet off the ground, practitioners are able to feel supported in back bends and in inversions, like downward facing dog. These hammocks can hold up to 2,000 pounds, so they are durable yet soft and fluid.

This is why this type of yoga practice is also call anti-gravity or suspension yoga because for much of the session, you will be suspended off the ground by the hammock.

For those with a solid yoga practice, aerial yoga provides a new take on the traditional yoga practice as well as assistance during more challenging postures to help improve alignment and flexibility. For beginners, it offers a level of support in each pose to help students learn and practice proper alignment as strength improves.

There are countless options when it comes to the types of aerial yoga classes. There are those that focus on high flying tricks and those that are slower and more meditative. And just like traditional yoga practices, aerial yoga incorporates breath work, a cool down like savasana as well as spirituality or chanting, depending on the studio and individual class.

5 Benefits of Aerial Yoga

So, what is aerial yoga good for? How will it improve my overall strength, health and well-being? The list of benefits of anti-gravity yoga are similar to the list of benefits of a traditional yoga practice with a few important differences.

1. It relieves compression in the spine.

One of the biggest benefits of hanging in the hammock during poses like downward facing dog or back bends is the relief on the spine. Instead of the natural downward compression of your spine produced by gravity, the muscles in your spine release and relax as you hang, reducing pressure and joint compression.

2. Aerial yoga challenges your central nervous system, mental capacity and proprioception.

Simply put, practicing in the silk yoga swing adds a level of elegant complexity as well as assistance to simple postures that requires mental focus and patience as you learn how to move your body through each pose.

3. It Increases pulling strength.

This particular benefit is probably the most interesting because the movement type of “pulling,” like when you perform a pull-up, isn’t found in the traditional yoga practice. With the repetitive pressing in yoga, during sun salutations and/or chaturanga, can create muscular imbalances in the shoulders. Over time, this can lead to repetitive stress injuries.

The act of pulling yourself up into the hammock as well as during other transitions is a great way to keep your shoulders balanced and healthy in both pulling and pressing.

4. Praticing anti-gravity yoga improves flexibility.

With the help of the silk hammock, practitioners are able to refine and improve their alignment and relax into the pose. The ability to relax the body leads to improved flexibility.

5. It’s beginner-friendly.

Aerial yoga is accessible not just for advanced practitioners but for beginners as well. With the added support of the hammock, new students can play with posture and alignment while building the strength to execute yoga poses on their own. Not only that, it allows for questions and added support from the teacher as the number of students per class is lower than a traditional yoga practice.

An Aerial Yoga Workout — with the 6 Best Anti-Gravity Yoga Exercises

There are countless postures that can be performed with the yoga hammock. Some are more challenging than others in both strength and required flexibility.

Regardless of your yoga experience, this series of poses will not only help you learn how use the hammock but also how to transition in and out of the hammock as well as from pose to pose. Beyond that, it will also challenge your balance and core strength while improving your flexibility.

1. Chest Opener

Stand facing the hammock. Wrap the hammock around each hand and turn your palms down. With your arms fully extended, walk your feet back as you drop your chest towards the floor. Feel the stretch along your upper ribs and armpits. Hold this position for 5 slow breaths in and out through your nose.

2. Silk Hammock Row

Stand facing the hammock and wrap it around each hand. Turn your palms to face each other. Walk your feet forward as you lay back with straight arms. Tighten your legs and core to keep your body in a straight line. Draw your shoulder blades down your back and slightly together. From this position, draw your elbows back and pull your hands toward your chest. This is a self scaling movement so walk your feet up or down to increase or decrease the difficulty of this movement. Perform 3 sets of 8–10 reps.

3. Downward Dog

Stand tall facing the hammock. Grab the hammock with palms facing down and separate your hands to about shoulders distance bringing the hammock to about the height of your hips. Place the hammock at your hips by walking forward toward the top of your mat. Then, fold forward and walk your hands forward and your feet back into downward facing dog. Allow the hammock to support you as you breath slowly in this posture.

4. Plank with Feet in Hammock

Start on your hands and knee at the top of your yoga mat. Place your right foot inside of the hammock. Extend your right leg. Draw your belly button up towards your spine as you tighten your core. Press your right foot down into the hammock as you lift your left leg up. Place your left foot in the hammock along side the right. Hold this position as you breath through your nose for 5 breaths, then rest. Repeat 3–4 more times.

5. Inverted Bow Pose

Begin by stretching out the fabric so that you can sit into the hammock. Then, take a seat. Reach up and grab the hammock on the outside. Slowly begin to lay back as you keep your knees bent. Slide the palms down the silk as you bend back. From here you can stay or reach for the outer edges of your feet. Hang in this pose for up to 2 minutes.

6. Floating Savasana

Spread open the hammock and take a seat. Continue to open the hammock so that it supports your entire body, including your head. Bring your arms along your side and close your eyes. Breath through your nose and rest in savasana for as long as it feels comfortable.

Precautions

As with the traditional yoga practice, there are few precautions when practicing aerial yoga at home or in a led class:

1. The shift in the relation to gravity during certain postures through inversions like floating bow is not recommended for those who are pregnant, that suffer from vertigo or high blood pressure.
2. It is also not recommended to practice anti-gravity yoga on a full stomach, as the stress on the core and pressure on and within the stomach can cause issues.
3. Not all aerial yoga classes are created equal. Before attending a class, make sure that you are aware of the type of class, the level and any other necessary guidelines. This not only helps you the student but the instructor as well to help provide you with the best experience possible.

Final Thoughts

Anti-gravity yoga is an upcoming yoga brand that bring the benefits of the yoga practice to a new setting. Through the use of the yoga swing, practitioners are able to sink into poses as well as challenge their flexibility as strength during inversions and transitions. Though this new type of yoga is relatively new, anti-gravity yoga classes and studios are popping up all across the country.

Aerial yoga is an amazing addition to the practice of yoga as it helps to decompress the spine, increases core strength and balance and provide the action of pulling, a movement that is lacking in the traditional yoga practice.

Read Next: Barre Workout — Can It Give You a Dancer’s Physique?

The post Aerial Yoga: Better Than Regular Yoga? appeared first on Dr. Axe.

If you crave those last few minutes of your benefit-rich yoga class when you settle into savasana for stillness and relaxation, meet your new best friend: the little-known practice of yoga nidra. An ancient practice to tame the nervous system, you’ll find your mind in a more collected, peaceful state as a result of the exercise.

So what does a yoga nidra session look like? At first glance, the practice may seem like nothing more than lying on the floor wrapped up in super comfy clothing and blankets. (And socks. You’ve got to wear fuzzy socks.)

But there’s a power in stillness. And modern-day science is catching up to what yogis have known for ages: yoga nidra, also known as yogic sleep, improves your health, and in all sorts of surprising ways.

Hint: Many who practice yoga nidra report feeling fully rested in as little as 30 to 120 minutes of practice. That’s a lot shorter than the eight hours of sleep usually required for that type of restoration. And then there’s the 65 percent dopamine boost. More on that later…plus, there’s a free guided yoga nidra relaxation below, too.

What Is Yoga Nidra?

Yoga nidra is a powerful relaxation practice that can act as a natural stress reliever. Some people use yoga nidra for sleep improvement, although when practiced correctly, you don’t actually fall asleep. The ancient yoga practice helps you draw your consciousness inward so you can move into a more self-aware form of “sleep.”

“It’s the same process as meditation,” explains tantra yogi Michele D’Agostino, instructor of kinesiology at Penn State University. “You are completely relaxed on the physical level but the mind remains alert.”

While the yoga nidra definition simply translates to”yogic sleep,” there are some complex things going on on the neurological level as an instructor guides your breath and focus throughout different parts of the body.

Yoga nidra helps shift your brain into the zone between sleeping and waking states; it’s like your body sleeps while your mind remains conscious and clear. Brainwave studies show higher alpha and theta brainwave power in yogis who practice yoga nidra. This refers to brain waves shifting to beta ways, which reflect high levels of thought, to being completely relaxed, alert and hanging on the edge just before entering sleep. (1)

In fact, for the last 13 years, D’Agostino has built yoga nidra practice into the class syllabus during finals weeks due to its powerful restorative effects. “I noticed that a lot of the students were stressed out, not sleeping well and up until 2 or 3 in the morning getting work done,” she said. “They would come in completely exhausted and mentally drained and disconnected.”

So she used the opportunity to introduce yoga nidra as a way to lower stress levels and help them turn off their overactive minds for a bit. Many students report incredible effects, saying a yoga nidra session makes them feel as though they slept for a full eight hours after the 90-minute practice.

It also reminds us that while running and lifting weights are among the benefits of exercise, Americans often forget that going hard 24-7 isn’t always what our bodies — and our minds — need.

“It’s all about balance. There’s a place for being vigorous and doing all of the hard-core work,” D’Agostino said. “It’s good for us to build muscle and do the cardio work. But what happens if we don’t create balance? We’re really kind of burning out our nervous system. The idea of adrenal fatigue.”

Can you meditate to sleep?

While meditation and relaxation like yoga nidra can help you ultimately achieve better sleep, you shouldn’t actually fall asleep practicing meditation or yoga nidra. You want to train your brain to stay awake and alert during these practices.

What is sleep yoga?

Because yoga nidra translates to yogic sleep, some people think it’s a yoga practice you do as you fall asleep at night. In reality, D’Agostino says it’s better to practice yoga nidra earlier in the day because you don’t want to train your brain to associate the practice with slipping into an all-out slumber. (2) That said, practicing yoga nidra guided meditation can actually help improve your overall sleep patterns.

What is yoga nidra iRest?

There are several modern adaptations to yoga nidra practice. One popular one is yoga nidra by Richard Miller, founder of iRest Yoga Nidra. This type of yoga nidra is modernized and used to help quiet parts of the brain responsible for negative thoughts and feelings. The US Army Surgeon General and Defense Centers of Excellence endorsed iRest as a complementary and alternative medicine in 2010. (3)

Related: What Is Restorative Yoga? Benefits, Poses and How to Do It

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3 Benefits of Yoga Nidra

1. It’s Accessible to Everyone

Perhaps the most important benefits of yoga nidra is that it’s a practice available to all of us. (No crazy twists or standing on your head!) It’s also one of the easiest yoga practices to develop and maintain, according to Yoga International. (4)

Since it’s practiced entirely in savasana, which means you’re lying down, there’s really no “wrong” way to do it. (If lying down isn’t accessible to you, you can also practice yoga nidra in a chair.) And since it’s guided, you’ll probably have less frustration compared to sitting down and trying to meditate cold turkey. And while yoga nidra isn’t technically guided sleep meditation, it’s often considered a meditation for sleep because the guided relaxation helps improve sleep patterns in many people. Can’t sleep? Yoga nidra for sleep enhancement will likely grow stronger the longer you practice.

 

2. PMS Mood Balancer  

If you find yourself Googling “how to get rid of period cramps,” it may be time to give yoga nidra, a super relaxing type of yoga, a try.

A study of 150 females with period irregularities (severe pain, unpredictable cycles)  found that women who took meds and practiced yoga nidra for for 35 to 40 minutes five days a week experienced fewer symptoms like painful cramps, anxiety and depression compared to women who took medication alone. (5)

3. Helps Boost Dopamine Levels

We already know that yoga changes your brain, In a first of its kind study in 2002, scientists used brain scan imaging to confirm the natural dopamine-boosting effect of yoga nidra. In fact, a single yoga nidra session resulted in a 65 percent increase in dopamine release, showing the practice regulates conscious states at the synaptic level. (6)

PET brain images of the meditators suggest a few things: (7)

• Subjects were in a deeply relaxed state but not drowsy.
• The meditative state is completely different than sleep state and includes conscious awareness.
• This state lasted for 45 minutes and was evenly spread throughout the brain.

Science also suggests yoga nidra practice is beneficial for these ailments:

• Back pain (8)
• Stress (9)
• Rheumatoid arthritis (10)
• Insomnia (11)
• Post-traumatic stress disorder (12, 13)
• Type 2 diabetes (14)
• Tinnitus (15)

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A Yoga Nidra Audio Practice

Now that you know about yoga nidra’s health benefits, it’s time to give it a try. Here, D’Agostino leads a condensed yoga nidra session to give you a taste of what it’s all about. A customary yoga nidra practice in the Himalayan tradition takes about an hour and a half, but doing even shorter versions can bring brain benefits.

Don’t get frustrated if you aren’t experiencing deep relaxation the first time you practice. “All of these practices have a cumulative effect,” D’Agostino notes. “You may notice that when you first start out, the effects go away relatively quickly. But when you do it daily and regulate, you can stay in those states of relaxation longer and longer. Or if a stressor does come, you may notice that you handle it with better ease.”

You will want to take a few minutes to properly prepare to make sure you feel comfortable and uninterrupted. Then, you’re ready to get started! “You’ll find that a daily practice and the cumulative effects of that is where it’s really at,” she says.

Here are some basic yoga nidra instructions and recommendations.

• When you start to practice, make sure you won’t be interrupted. That can be very jolting to the nervous system.
• Make sure you’re warm.
• Create an environment where you feel safe and secure.
• Turn off your phone. No distractions.
• Make sure your family knows they shouldn’t knock on the door or interrupt you.
• If you fall asleep, get up from the practice. You don’t want to develop a bad habit of falling asleep during yoga nidra.
• Be comfortable. Use props under your knees, a small pillow under the head and comfortable clothing and socks.

Here, D’Agostino offers a condensed yoga nidra script to help you experience the practice. This yoga nidra audio is free to enjoy.

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Yoga Nidra Precautions

Yoga nidra is scientifically proven to lower stress, along with many other health benefits. Because it requires no strenuous yoga poses, it’s really accessible for almost everyone. However, if you experience back pain while lying on your back, be sure to put a blanket, foam roller or bolster under your knees to eradicate any lower back pain or discomfort.

And remember, this isn’t a guided meditation for sleep. In other words, don’t get in the bad habit of falling asleep during yoga nidra. If yoga for sleep is what you’re looking for, try these four gentle poses.

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Final Thoughts on Yoga Nidra

• Yoga nidra is an ancient practice that is often referred to as “yogic sleep.”
• Don’t confuse yoga nidra with a deep sleep meditation; while it very well may improve overall sleep health, you shouldn’t fall asleep while practicing it.
• While it isn’t sleep guided meditation, you can use the practice to tune out external stressors and look within for lower overall stress levels.
• The ancient practice calms the brain and creates almost a sleep-like state while the brain remains clear and alert. This has been confirmed by brainwave studies.
• Scientific studies suggest yoga nidra is beneficial in reducing symptoms of stress, PTSD, insomnia, rheumatoid arthritis and type 2 diabetes.
• Many consider yoga nidra easier to practice compared to jumping straight into meditation.
• Because you lie on your back in savasana pose for the duration of yoga nidra, it’s considered accessible for almost everyone.
• Yoga nidra isn’t the same as yoga for sleep. If that’s what you’re looking for, try gentle poses like wide-angle standing forward bend, reclining bound angle pose, downward facing twist and supported child’s pose.
• Some think of yoga nidra as a guided meditation for sleep; it will enhance sleep ultimately, according to research, but you should not technically fall asleep during yoga nidra.

Read Next: Is There Such a Thing as Healing Prayer?

The post Yoga Nidra: Bliss Your Brain Out with This Ancient (Little-Known) Practice appeared first on Dr. Axe.

According to estimates, more than 30 million people now regularly practice yoga worldwide. And 14 million of those include Americans who received a prescription for yoga from a physician or other therapist. (1) People have practiced yoga for thousands of years. During that time, the practice has earned a strong reputation for promoting well-being in both body and mind.

However, something many practitioners may not realize is that a number of commonly taught yoga poses (or asanas, as they are often called in class) can also be risky. Particularly yoga injuries are a real threat. So are the healing benefits of yoga worth the risk?

Yoga injuries — including back pains, popped ribs and strained necks — are not necessarily a rare occurrence, especially among those brand new to yoga who push themselves too hard or too quickly. Yoga poses such as handstands, inversions and back-bends might quality yoga as moderate exercise, but these tougher poses also can be cause for concern if you’re not ready for them.

An article published in The New York Times investigating the prevalence of yoga-related injuries found that several factors seem to be related to the rising number of pulls, tears and sprains prevalent among yogis. (2) A major contributing factor is a shift in both those who teach and practice yoga. More than ever before, adults who are mostly otherwise sedentary and unfamiliar with the practice are turning to yoga to improve flexibility and strength. While this can be helpful in many instances when students are properly guided, a tight, inactive or aging body mixed with a vigorous practice or an experienced teacher can also sometimes serve as a recipe for disaster.

Given all of the proven benefits of yoga, but also the potential risks, what’s a yogi to do? The solution to avoiding yoga injuries seems to be a combination of taking your time to ease into the practice, listening to your body, never pushing yourself past the point of comfort when stretching, and also mixing yoga with other exercises to strengthen weak areas and reduce compensations. It’s also wise to find an instructor who is well-qualified.

How Common Are Yoga Injuries?

A 2012 study conducted in Australia and printed in the International Journal of Yoga found evidence that around 20 percent of all yoga practitioners claim to have experienced a yoga-related injury at some point during their practice. (3) On the other hand, an exclusive survey of Ashtanga Vinyasa (considered a more vigorous style), 62 percent of practitioners reported having had at least one injury lasting longer than 1 month.

A 2013 review published in the journal PLOSone investigated the prevalence of case reports and case series on adverse events associated with yoga, plus the most common types of yoga injuries reported and treated. They found that among reported yoga injuries, about 35 percent affected the musculoskeletal system; 18 percent the nervous system; and 9 percent vision/the eyes. Around 20 percent of those who were injured doing yoga reached full recovery, while 11 percent reached partial recovery. Only around 1 percent reported lasting injury, and sadly even one death was found to be associated with yoga practice. (4)

Of the 76 case studies included in the yoga-injury review, 66 injured students were found to have had no preconditions that were associated with the adverse events, while 9 case reports described an aggravation of existing preconditions. Women experienced double the yoga injury rate as men (not surprising considering women tend to practice more often), while the mean age of injury due to yoga was about 44 years old.

On the other hand, in 2013 after examining how a national sample of yoga practitioners were affected by injuries (including how many have had to stop their practice and which injuries were most common) researchers who published a study in the International Journal of Yoga found that only about 1 percent of all yogis (only 13 people out of 2,230 people included in the study) reported experiencing a side-effect from their practice that led to discontinued use of yoga. (5)

Of those who were injured, back pains and joint pains (affecting the hips, wrist, and ankles) were the most common complaints. Less than one-third of those injured reported seeking medical attention. The researchers stated that “These findings suggest that injury due to use of yoga is an infrequent barrier to continued yoga practice, and severe injury due to the use of yoga is rare.”

Types of Yoga Injuries: What Are The Causes & Riskiest Poses?

As with any other form of physical practice, yoga should be practiced carefully under the guidance of a qualified instructor in order to reduce risk. If you’ve been injured in the past, or have been mostly sedentary, consider skipping some of the riskiest poses all together.

A high percentage of yoga-related injuries seem to be caused from the following more advanced poses:

• Shoulder Stand (Salamba Sarvangasana) or Plow Pose (Halasana): Shoulder stand and plow pose are performed while propping up the body onto the shoulders with the legs straight up in the air (or behind the head in the case of plow). According to an article published by Yoga Journal, this applies a lot of pressure to the cervical vertebrae in the neck, causing the neck to flex forward uncomfortably. (6)
  • As the entire body applies pressure to the spine, injuries are possible that can radiate downward or out to the shoulders. Neck pain can result, or worse a serious vertebrae or spinal disc problem.
  • It’s debatable whether shoulder stands should be performed at all, but for those who do teach the posture because it can be beneficial for things like decreasing the heart rate, they advise using a blanket under the shoulders/neck for support and extra lift.
  • Other tips for reducing strains in the neck and shoulders include not pushing the neck too far forward and remaining very still in the posture without turning the head.

• Headstand (Sirsasana):  Headstands can be risky because they apply lots of strain to the neck, shoulders or hands, plus there’s always the chance of falling and in the process throwing-out the back.
  • First determine whether you are ready to safely try inversions by testing that you can hold down-dog, forearm plank and dolphin pose for at least 1 to 2 minutes, since these build needed strength in the upper body.
  • Experts warn that patients with glaucoma should avoid inversions due to blood rushing to the head/eyes.
  • If you are going to try inversions (bringing your feet above your head) or difficult balancing poses, one of the safest ways is to use a wall for support. A wall can help catch your legs or heels, keeping you from falling backward. Many teachers advise students to use a wall while they learn for at least the first 5 to 10 attempts.
  • Another option is to use blocks under your shoulders for extra support, or to have a teacher assist you and hold up your feet.
  • You can also skip head stand and shoulder stand all together, simply elevating your feet up a wall to relax while you lay flat on your back. This is virtually a no-risk posture but still helps cool down the body and slow the heart rate.

• Back-bends (including Updog, Lotus, Bridge, Wheel, Cobra or Camel): Back-bends involve pushing the chest or hips forward and curving the back and chest so that the head extends backwards.
  • If you have any existing neck injury or chronic back pains, avoid back bends (unless you are practicing under the supervision of an experienced teacher). Beginners should also move into backbends with caution.
  • Try to guide yourself into any backbend very carefully and slowly, allowing the lower spine be the last part of your spine to move. Never push the hips forward or the neck/head back too abruptly.
  • Keep your knees, thighs and feet parallel as much as possible when bending back. This will help keep hips facing forward and prevent twists in the spine.
  • Feel free to use a block or bolster under your sacrum for a supported back bend, where you the rest the pelvis.

• Poses that pull the sciatic nerve (such as sitting on the heels in Vajrasana):
  • It’s been found that some practitioners who spend too much time sitting back on their heels (perhaps when teaching yoga for several hours daily) can cut off blood supply to the nerves branching from the sciatic nerve into the heels or feet.
  • There have been recorded instances of this causing difficulty walking, running and climbing. Too much pressure or strain applied to the sciatic nerve, which runs from the lower spine through the buttocks and down the back of the legs, is a common cause of recurrent radiating low back pain in adults.
  • To prevent sciatic pain, stretch the legs and low back gently, give yourself enough rest between workouts, and consider treatments for lasting injuries like massage therapy or active release technique.

6 Ways to Avoid Yoga Injuries

1. Gently Stretch Tight Areas (Avoid Temptation To Push Too Hard!)

Stretching (and similar dynamic movements like calisthenics) should always be done mindfully, gently and slowing. Take your time loosening tight areas — such as the hips, calves or hamstring — being careful not to move too quickly into any poses. Try to warm the body up before any vigorous practice with some dynamic stretching, since this helps to loosen muscles that might be prone to pulls. It’s okay to feel mild to moderate resistance while stretching or bending, but be careful not to push past your limits (some teachers call this habit “being led by the ego”). Over-stretching ultimately only sets you back, since it can worsen existing injuries and lead to tears, pulls and other pains.

2. Reduce Muscular Compensations Through Regular Strength-Training

In addition to doing yoga, resistance-training and “functional exercise” can help reduce compensations by building strength in weak areas. Aerobic exercise is also an important component of overall health, so keep in mind that attending slow-paced yoga classes might be doing more for your brain than your body.

Focus on regularly doing cardiovascular and full-body resistance exercises several times per week based on your physical abilities.  If you are weak on one side of the body, or in one particular area like your knees or hamstrings for example, try to build strength there gradually in order to reduce placing too much pressure on other compensating body parts. Just remember slow and steady is the safest way to go when beginning any new type of exercise.

3. Practice Yoga Cautiously (Especially If You’re A Beginner)

You should always practice yoga with a trained and qualified teacher, but still be careful to listen to your body during practice. Don’t assume that any teacher knows exactly how to modify postures to suit your specific needs, and don’t assume that you should be able to bend or move in ways that other students can. Every body is truly different, and therefore “perfect postural alignment” might not be possible for you in some yoga positions. If a teacher ever pushes on you, pulls, or applies pressure to get you further into a posture than feels comfortable, make sure to ask them to back off.

4. Consider Sticking to Gentler Styles

If you’re susceptible to dizziness, muscle cramps or the effects of heat and dehydration, keep in mind that hot yoga (Bikram) might not be the best match for you. Try to ease your way into any yoga practice by attending basic/beginner classes or workshops, or even trying restorative/yin yoga at first which move at a slower pace. Learn the foundations of yoga poses from an experienced teacher so that you can build your practice safely from the ground up.

5. Use Props for Support

Props including yoga blocks, straps, blankets or even a wall or chair can really come in handy. These are especially useful for yoga newbies, the elderly or those recovering from injuries. Use a rolled up blanket under the hips to help you in postures like pigeon or other hip flexor openers. If your hands don’t reach the floor in any forward bend, side bend or twist, use blocks on the floor to “bring the mat closer” and take pressure on the legs as you bend down. Straps are useful when laying on your back and stretching the legs, just don’t pull too tightly or quickly. Always feel free to ask your teacher for recommendations using props if you have limitations.

6. Get Your Doctor’s Advice If You Have Any Injuries

Work with a physical therapist or personal trainer for guidance at first if you have any existing injuries prior to beginning a yoga practice. Ask for referrals or teacher recommendations, get clearance to start a particular style if it tends to be vigorous (such as Ashtanga or Bikram), and discuss whether there are styles you should avoid. You can also get advice from your orthopedic or chiropractor if you’re ever unsure of which postures and movements might be risky based on your limitations.

Healthiest Yoga Poses

All of this being said, yoga has been still shown time and time again in clinical studies to offer various benefits: reduced stress or anxiety, improved range of motion, protection against falls, healthier image body, less trouble sleeping, and much more.  A 2007 review published in Evidence Based Complimentary & Alternative Medicine including 32 articles found that yoga interventions are generally effective in reducing body weight, blood pressure, glucose level and high cholesterol. (7) This is probably why yoga remains one of the most popular complimentary/alternative practices used worldwide. (8)

To take advantage of all that yoga has to offer in a safe way, focus on practicing poses that seem to pose a low risk for injury:

• Lunges: great for building strength in the legs, plus stretching the hamstrings, which can prevent falls.
• Squats (or “Chair Pose”): as long as you take things slow, squats can be a great leg and lower-body exercise for thighs, butt, back and core. Keep the tail bone tucked and try to straighten the back to prevent straining.
• Forward bends: these help to stretch the hamstrings and back, just move slowly into straightening the legs.
• Gentle side bends: like forward bends, move into side stretches slowly. Try not to yank the neck or twist abruptly from the spine.
• Breathing exercises: breathing practices (also called Pranayama) are an important part of most classes that help to warm the body, lower the “fight or flight” stress response, and calm anxiety. They can even be used outside of class to help you fall asleep, wake up or handle stressful moments.
• Seated positions: for those with injuries, trying yoga postures while sitting on the floor or a chair can be helpful. This allows the student to have more control and move slowly. Sitting or laying can allow you to bring the arms out side to stretch the shoulders, to twist and stretch the waist, raise the feet in the air, open the hips (such as in “happy baby” pose) or bring the knees towards the chest to stretch the quadriceps.

Final Thoughts On Yoga Injuries

• Although yoga does have many advantages, yoga injuries can result when students push themselves too far and too soon. Some of the most common yoga injuries include pulls or strains in the neck, spine, low back or hamstrings.
• Yoga postures most likely to cause injury are headstand or handstand (inversions), backbends like Locust or Wheel pose, shoulder stand and sometimes bending too far or much to one side.
• To reduce risk for injuries when practicing yoga, start very slowly, use props (a wall, blocks or blankets), visit an experienced teacher, and avoid postures that hurt or are contraindicated for you based on your abilities.
• Yoga postures that can help you stretch and strengthen without hurting yourself can include lunging, squats, seated positions, breathing exercises and gentle bends.

Read Next: How Yoga Changes Your Brain (It’s a Good Thing!)

The post 9 Common Poses Most Likely to Trigger Yoga Injuries, Plus How to Overcome & Avoid Them appeared first on Dr. Axe.

If you caught wind of a recent study, you may be asking yourself, “Does yoga count as exercise?” If you’ve been unrolling your yoga mat each day as a way to meet your recommended 30 minutes of daily exercise, the answer may be no, depending on the type of yoga you practice.

Researchers found that a popular form of yoga known as hatha yoga doesn’t offer the cardiovascular advantages to count toward your recommended half hour of moderate- to vigorous-intensity physical activity each day. (1)

According to Yoga Journal, hatha yoga refers to a set of physical exercises (known as asanas or postures), and sequences of asanas, designed to align your skin, muscles, and bones. The postures are also designed to open the many channels of the body — especially the main channel, the spine — so that energy can flow freely. (2) While it may not be as intense as other forms of yoga, it certain offers some major benefits. We’ll touch on those in a bit.

Does Yoga Really Count Toward Your 30 Minutes of Exercise a Day?

The recommendation of 30 minutes of physical activity comes from guidelines set by the American College of Sports Medicine and the American Heart Association. In the latest study, researchers reviewed 17 existing studies that looked at the energy and intensity involved in practicing hatha yoga. The scientists found that with the exception of a few individual poses, hatha yoga is a lighter-intensity physical activity.

In other words, you’re not working up enough of a sweat to count toward your half hour of exercise. Previous studies have also found that hatha yoga provides “little, if any” cardio workout benefits. (3) (Walking to lose weight is generally considered a good starting point for moderate-intensity workouts.)

So does that mean you should skip yoga altogether? Read on before you give up those namastes.

Different Forms of Yoga

While the term yoga is often used as a catch-all phrase, not all yoga is created equal. There’s likely a style of yoga practice that suits everyone, whether you like steady movement, prefer a more meditative practice, have zero flexibility or think you’re someone who could “never do yoga.” Check out some of the most common types.

Hatha yoga

While hatha yoga originally just meant the physical side of yoga – as opposed to the chanting or breathing – it’s now usually used to refer to a calm, gentle class that’s less about moving through poses and more about focusing on a few. Hatha yoga tends to involve postures (asanas) and breathing (pranayama) and meditation (dhyana). (4)

Bikram or hot yoga 

Bikram yoga is done in a heated room, which is supposed to help release toxins from your body. (It’s also often referred to as hot yoga.) Designed by Birkam Choudhury in the ‘70s, any Bikram class will do the same sequence of 26 poses that Choudhury created. Some studios will do lead classes that aren’t Bikram, but still take place in a heated room.

Restorative yoga 

This style of yoga is all about using props like straps, bolsters, pillows and blankets to chill out while coaxing the stress out of your body. It’s a lovely way to wind down a weekend or evening.

Vinyasa yoga

In this fast-paced style of yoga, you’ll flow from one pose to the next with little to no rest in between. You’ll raise your heart rate, but it’s advised you take a few beginner classes before jumping in.

Yin yoga

In yin yoga, the focus is on seated postures that are held for long periods of time to ease tension out of muscle tissue while increasing flexibility and allowing the mind to quiet.

Hatha Yoga Benefits: Why It’s Still (Totally!) Worth It

With so many styles of yoga to choose from — and a few, like vinyasa and hot yoga giving your body a more vigorous workout — is hatha yoga even worth practicing? The answer is a resounding yes.

1. It Improves Your Strength and Endurance

For starters, hatha yoga improves muscular strength. In a study of 71 healthy individuals of different ages, practicing yoga for an hour daily for 12 weeks increased flexibility and muscular strength. It even helped slow down age-related deterioration. (5)

And though hatha yoga doesn’t “count” as cardio, it can still have a positive effect when you do go running or hit the pool. Regularly practicing hatha yoga has been found to increase cardiorespiratory endurance by decreasing resting heart rate while increasing maximum oxygen consumption, which helps determine how long and how hard you can work. (6)

A lower resting heart rate also means your heart isn’t working as quickly to pump blood throughout your body, which decreases your risk of heart-related diseases.

2. It Helps Manage Your Mood

Does hatha yoga count as exercise in the cardio sense? No. But if you’re feeling the blues, hatha yoga can help improve your mood. One study found that women who participated in 8 weeks of hatha yoga enjoyed a decrease in depression symptoms after the two months. The participants didn’t just feel good after yoga, but rather reported that they’d gained a natural strategy for coping with their depression. (7)

Another review of studies revealed that yoga was an effective way of complementing medicine for adults with schizophrenia and sleep disorders and children with symptoms of ADHD. (8)

3. It Reduces Stress and Fatigue

Forget stress eating or sipping a glass of wine. Hatha yoga is a calorie-free way to manage stress. One study found that a 90-minute session significantly reduced stress in participants, while a regular practice reaped even more benefits, like lower heart rates and less overall stress. (9)

For breast cancer survivors, hatha yoga has also been proven to reduce inflammation and fatigue. (10, 11) Because chronic inflammation and fatigue not only adds to disease – after all, inflammation is the root of most diseases – but can lead to a decreased quality of life for survivors, “yoga interventions” are now being recommended.

4. It Literally Changes Your Brain 

Have you ever wondered how yoga changes your brain? Scientists are now able to show that hatha yoga practitioners actually have greater gray matter in the brain. Practicing hatha yoga techniques, which include physical postures, breathing exercises and meditation, tend to induce a state of mindfulness leading to this beneficial brain change. (12)

Wonderful side effect? Achieving this mindfulness state is a proven pill-free technique to lower cortisol levels.

5. It Builds Better Balance

If you’re looking to improve emotional and physical balance, hatha yoga is the practice for you. A 2014 study found that hatha yoga actually improves balance even in young adults. That’s especially important, as too much sitting seen in this generation leads to poorer balance and instability. (13) A 2015 study looking at hatha yoga’s impact on spinal flexibility in older women found that practicing for an hour a week is an effective way to improve flexibility in this group. That’s important, as flexibility can help older people maintain independence and reduce their risk of falls. (14)

Final Thoughts: Does Yoga Count as Exercise?

So does yoga really count as exercise? Maybe not in terms of the cardiovascular workout you need. But our health is so much more than cardio. Think about flexibility, emotional health and creating a strong core and balance. So if you’ve been enjoying a hatha yoga practice, there’s absolutely no reason to give it up in light of this recent study.

Instead, you should consider incorporating other exercises to meet your 30 minutes of daily exercise instead. HIIT and tabata workouts are terrific ways of squeezing in a tough workout in a short amount of time. And if you aren’t practicing hatha yoga yet — well, what are you waiting for?

Read Next: Benefits of Yoga: Which Type Fits Your Personality?

The post Does Yoga Count as Exercise? Scientists Weigh In appeared first on Dr. Axe.

I have had clients tell me that the idea of practicing yoga sounds great, but doing it in a room that is around 105 degrees for 60-90 minutes? Well, for many that sounds dreadful.

But while sweating enough to water your garden doesn’t quite sound like a relaxing afternoon, it can do more than simply provide relaxation. For most, once they try it, they actually fall in love with the practice — hence the enormous popularity of hot yoga, also known as Bikram yoga. What does the research say? Let’s take a deep look into hot yoga, and see if the benefits match the hype. 

What Are the Benefits of Hot Yoga?

Times Magazine reported a study that was conducted by Brian L. Tracy, PhD, an exercise scientist at Colorado State University. Dr. Tracy conducted two experiments regarding the physical effects of Bikram yoga, a branded style of hot yoga, which involves completing a strict series of 26 poses over a period of 90 minutes in a room heated to about 105 degrees. (1)

The first experiment included healthy young adults with no yoga experience and who did little to no exercise on a regular basis. The young adults were assessed after eight weeks and 24 Bikram sessions. Participants did, in fact, show some modest increases in strength and muscle control, as well as a big improvement in balance. They also achieved a slight drop in body weight. While this was good, it wasn’t as great as expected since hot yoga feels as though you are working really hard.

Dr. Tracy felt he needed to know more, so he conducted a follow-up experiment with experienced yogis. This time, he hooked them up to equipment designed to measure their heart rates, body temperatures and energy expenditures during a typical 90-minute hot yoga session. This data helped explain why some of the previous participants had less weight loss than originally expected. While heart rate and core temperature increased, their metabolic rates, or the amount of calories their bodies burned, were roughly the same as someone who took a brisk walk.

Regardless, hot yoga has been popular for some time. Forbes notes that hot yoga has grown into a $6 billion business, in particular, through some branded names. Harvard Business School Professor, Rohit Deshpandé,  shared some information about what seems to be the two most popular yoga brands: Bikram Yoga, founded by Bikram Choudhury, who has worked towards a patent of his approach to yoga; and Tara Stiles, who focuses more on integrating yoga with different types of exercises movements to create a beneficial exercise program. (2)

In another report, Dr. Tracy conducted experiments to track the calorie burn of hot yoga, which typically boasts a rather large number. Athletes that were tested reported burning as many as 1,000 calories during a single 90-minute yoga session, according to Tracy. However, his study of the physiological responses of 11 female and eight male participants, between the ages of 18 and 40, found a different and less significant result. Women came in at about a 330 calorie burn, while men hit about 460 per 90-minute session. (3) Needless to say, that’s still a decent workout and doesn’t speak to the mental/spiritual benefits that its proponents testify about.

In general, yoga was once viewed skeptically in terms of its health benefits, but over time, it’s gained respect as a great way to help relieve stress and improve health and well-being, even through the meditation opportunities it can provide. It is even recommended by some physicians for patients who may be at risk for heart disease, as well as those with back pain, arthritis, depression and other chronic conditions.

History of Hot Yoga

Stone carvings, found in archeological sites and dating back 5,000 years or more, have been discovered depicting figures in yoga positions. It is a common misconception that yoga is rooted in Hinduism; however, Hinduism’s religious structures evolved much later and incorporated some of the practices of yoga as did many other religions throughout the world. (4)

One of the earliest texts having to do with yoga was compiled by a scholar named Patanjali, possibly as early as the 1st or 2nd century B.C. and is known as “Ashtanga Yoga,” or the eight limbs of yoga, and is usually referenced as Classical Yoga today.

Yoga probably arrived in the U.S. in the late 1800s, but it did not gain popularity until the 1960s. Most often viewed as an ancient tradition, yoga has now become even more common amongst a huge part of society from housewives to hipsters, from male to female, from young to old and from runners to all athlete types. In fact, is not uncommon to find a “yoga for runners” type yoga class at your neighborhood studio or nearby gym since it’s great for flexibility, opening the hip flexors and possibly preventing common running injuries.

In the U.S. alone, about 16 million Americans practice yoga every year, usually in group classes with a certified yoga teacher. However, yoga entrepreneurs have branded their own styles of practice, from Bikram’s 105 degree workout rooms to studios that offer “doga,” a practice of yoga together with one’s dog. (5) (6)

The Differences in Hot Yoga and Power Yoga

Both hot yoga and power yoga help you develop strength, relieve stress and help with flexibility, and both come with their challenges. Here is a list of some notable differences to help you consider the style that may be best suited for you.

Hot Yoga (similar to Bikram)

• Hot room that is around 104–105 degrees/40 percent humidity.
• 26 specific postures and 2 breathing exercises in a specific order, chosen by founder of Bikram, Bikram Choudhury. He claims that these postures work every part of the body, giving it everything it needs to “maintain optimum health and maximum function.”
• Bikram brought his form of yoga to the United States in 1973.
• Bikram is a rule-based practice.
• Official studios must have carpeting and mirrors on the front wall of the room only.
• Bright lighting is required throughout class.
• No hands-on adjustments are allowed.
• Bikram classes are always 90 minutes.
• Teacher instructs from the front of the room only.
• There is no music during a Bikram class.
• Poses are held for a specific amount of time and do not flow together.
• Hot yoga uses breathing techniques called 80-20 breathing or exhalation breathing, depending on the posture.

Power Yoga (similar to Vinyasa)

• Moderately heated temperatures.
• Postures vary according to the designs style of the instructor and presented in a challenging series.
• Power yoga is the westernized version of Ashtanga Vinyasa yoga, a form developed by Pattabhi Jois in Mysore, India.
• Beryl Bender Birch and Brian Kest, Ashtanga experts, developed “Power” yoga when they started teaching Ashtanga-influenced styles in the late 1980s.
• Baron Baptiste is another well-known practitioner of the Power yoga style.
• Power yoga does not provide strict guidelines.
• Classes can be any length.
• The studio can have any type of flooring and lighting.
• The instructor or location can choose the music.
• You will typically go through traditional poses such as Sun Salutations, Downward-Facing Dog and Warrior, flowing seamlessly from one pose to the next.
• Vinyasa refers to the process of breathing and moving from posture to posture, which is an important characteristic of Power yoga.
• The flowing, heat-promoting breath called Ujjayi is used in which you inhale and exhale rhythmically through your nose. (7)

Related: Tips for Working Out in the Heat Safely (Plus Its Benefits)

Is Hot Yoga Safe?

There is no doubt that yoga offers many benefits due to the breathing exercises that provide healthy meditation and the flexibility that can be gained, popular even for runners, but is it safe?

The American Council on Exercise (ACE) sponsored research that examined heart-rate and core-temperature responses to a 90-minute hot yoga style class. As previously noted, the typical session is 90 minutes long, in a room heated to about 105° F and 40 percent humidity and mostly consist of various yoga poses and a few breathing exercises. If you have ever taken one of these classes, you have probably found yourself completely drenched in sweat and may even be surrounded by your own sweat puddles, which for some, is a rather cleansing feeling. 

But the essence of hot yoga, for many hot yoga enthusiasts, is the mental strength and focus required to endure the workout in the heat all while doing the poses using the best form possible. This is part of what makes it exciting and even addictive. Those that love this intensity claim improved mindfulness, flexibility, strength, muscle tone and general fitness as a direct result of practicing this form of yoga.

“Research conducted in the past few years has provided some support for these claims, while also finding benefits in the form of lower perceived stress levels, improved cardiorespiratory endurance and improved balance, as well as increased deadlift strength and shoulder flexibility, and modestly decreased body-fat percentages.” (8) It has even been suggested that yoga help those at high risk of developing metabolic disease due to improved overall glucose tolerance and insulin resistance.

So, yes, it is likely that you will gain all of those benefits, but it’s the heat that researchers are trying to gain a better understanding of. ACE asked John P. Porcari, Ph.D., and his team of researchers at the University of Wisconsin, La Crosse’s Department of Exercise and Sport Science to learn more. They did this by recruiting 20 apparently healthy volunteers, 7 males and 13 females, ranging in age from 28 to 67 years old. All participants were practiced hot yoga on a regular basis; therefore, they were familiar with the standard poses and the hot and humid environment.

Before participating in the session, which was conducted by a certified instructor, each participant swallowed a core body temperature sensor and was given a heart-rate monitor to wear during the yoga class. Core temperature was recorded before the class began, and every 10 minutes throughout the session. Heart rate was recorded every minute during the class and session ratings of perceived exertion (RPE). Additionally, using the Borg 1–10 scale, which is a way of measuring the intensity of a physical activity, RPE levels were recorded at the end of class. (9)

Heart rate varied depending on the difficulty of the pose being performed. Core temperature steadily increased throughout the class for both genders; however, heart rate, maximum heart rate and RPE were consistent between both men and women. The average heart rate was near 80 percent of the predicted maximum heart rate for males and about 72 percent for females. The highest heart rate recorded during the class among the male participants was 92 percent, and 85 percent for the females. 

The average highest core temperature for men was 103.2 ± 0.78° F and 102.0 ± 0.92° F for women, though a couple of participants reached a slightly higher temperature. Even though there were no signs of heat intolerance, core temperatures that reach these numbers can be problematic for some participants and both the National Athletic Trainer’s Association (NATA) and the American College of Sports Medicine (ACSM) state that exertion-related heat illness and heat stroke can occur at a core temperature of 104° F, so core temperatures should be considered.

The concern lies greatly in the fact that these temperatures are rising without a lot a movement because they focus primarily on balance and strength rather than cardiovascular training. And while the sweating can release toxins, it’s not doing the primary job, which is to cool the body when heated. (10)

How to Safely Take a Hot Yoga Class

Ultimately, you need to pay attention to your body. If you feel lightheaded, you may want to step out of the room, though many classes are not fond of any interruptions; find out the rules. There are five key things you can and should do to keep your class safe and beneficial at the same time.

1. Take a shorter version of the class. In the study, the dangerous core temperatures occurred at about 60 minutes into the class. By shortening the duration of the class, it could help minimize the heat-induced risks but still provide the useful benefits noted above.
2. Keep the room at a lower temperature. For example, take yoga classes that are around 98–100 F vs the common 105 degree temps in some classes. Though some may feel that this takes away from the purpose of hot yoga, you can often derive the same benefits while still sweating profusely! In fact, many studios at full-service gyms prefer these slightly lower temps.
3. Hydrate more frequently. There is some controversy about how water breaks disrupt the focus of the practice for the individual and for those around them, but we all know that hydration is very important in all forms of exercise. You may want to consider finding a yoga instructor that encourages hydration throughout the class.
4. Listen to your body. If you feel lightheaded, nauseous, confused, or have muscle cramps during or after a yoga practice, those may be signs that you need to reduce your time spent in yoga practice or even eliminate it altogether.
5. Replace nutrients. It’s very important to learn how to stay hydrated, but keep in mind that you can lose a lot of nutrients with an excessive sweat session. Oftentimes, participants will only replace the water, but don’t realize that they are at dangerously low levels of potassium, sodium and other electrolytes. Coconut water and a banana can help replace these nutrients. (11)

Risks of Hot Yoga + Precautions to Consider

Always take precautions and consult your doctor before trying any new exercises program, especially if you have a history of diabetes, cardiovascular or respiratory disease, or any heat-related illness. Make sure you are well hydrated before, during and after your practice. Leave the room immediately if you feel any symptoms of heat exhaustion, such as dizziness, nausea, headache, confusion, poor vision or weakness.

Read Next: Barre Workout — Can It Give You a Dancer’s Physique?

The post Hot Yoga: Is It Safe and Can You Lose Weight Doing It? appeared first on Dr. Axe.