Our monthly round-up includes the latest research into the health benefits of yoga, including how it improves gut health, relieves depression and helps you live longer!
Best eating strategies for before a yoga class.
Most of us have been embarrassed by a gurgling tummy or worse during a yoga class. However, with a little planning, you can benefit your health, while ensuring you suffer no discomfort or embarrassment during a yoga class.
Eating a heavy meal before a yoga class can cause bloating and discomfort. This can make certain asanas uncomfortable, especially inverted poses such as headstands. On the other hand, practicing yoga on an empty stomach can lead to embarrassing stomach gurgling and possible weakness and light-headedness, which can prevent you from having the best workout to benefit your health.
To avoid these issues, avoid rich, heavy and spicy food before a workout. Also, avoid very high fiber foods such as beans or bran. Ideally, have a snack of plain, easily digested food two hours before your class. If you find this is not enough to keep you going, have another small snack at least half an hour before you begin your workout.
After the class, ensure you drink plenty to rehydrate, this is particularly important after a strenuous workout such as hot yoga.
Study suggests yoga breathing techniques can relieve depression
Another of the health benefits of yoga is improved mental health
A study led by doctors in the department of Psychiatry at the University of Pennsylvania found a significant improvement in symptoms of depression and anxiety in patients who practiced a yoga breathing technique.
The study followed patients who suffered major depressive disorder and who were currently receiving medication. Participants practiced a two months course of Sudarshan Kriya yoga, a breathing technique where slow and calm breathing is alternated with fast breaths. The study found the technique to be of benefit to the health of the patients, who cut their depression rating score by several points.
Yoga can Improve Gut health
Several yoga poses have been found to improve the symptoms of constipation. Constipation is often caused by a sedentary lifestyle and lack of exercise. The yoga poses help by targeting the bowel area to improve digestion and bowel health.
Yoga guru Rashidah Mohamed recommends several poses that can benefit your health.
Here are two poses he recommends that are suitable for beginners
1. Wind Relieving Pose
This is a great spine posture that helps release any excess gas in the body and also massages the organs in the abdomen area.
• Lie down on your back and bend your knees to your chest.
• Keep your thighs close to your abdomen and chest.
• Wrap your arms around your legs and stay for 10 breaths.
2. Butterfly Pose
This forward-bending pose helps improve the digestive system, and also relieves gas, cramping and bloating of the stomach.
• Sit up straight with your legs spread out and bend your legs so that the soles of your feet touch each other.
• Grab your feet tightly with both hands, bend forward with your arms bent to the side.
• Feel the stretch in the inner thighs and take long deep breaths while relaxing your muscles.
Centenarian proves that yoga is a great exercise for people of any age
And lastly, a further one of the health benefits of yoga is improvement in longevity
Lil Hansen celebrated her 105th birthday by teaching a weekly yoga class. Hansen teaches a yoga class at her local senior center every week. Born on November 30, 1911, she started teaching yoga when she was 103 — and she’s still going strong. “I don’t feel any different,” Hansen said. “I’m just a bit more careful than I was years ago, but I don’t feel old.”
We’ll be back with more Yoga Health News in the New Year.
