Before explaining the Health Benefits of Yoga and Meditation we all know that meditation is also a part of yoga. So, let’s know something about both because each of them has specific benefits.
Yoga(Yog) is a Sanskrit word, which means to add/unite. So, some people defined yoga as union of the soul with the body. Now, with contradiction Yoga sutra by Patanjali define Yoga as “Yoga means ceasing instincts/thoughts of mind”. Practising yoga is known to improve flexibility, balance, endurance and physical strength. Whereas Meditation is a practice in which a person utilizes a technique – like mindfulness, or focusing on their thoughts on a specific thing, thought or action – to train focus and consciousness, and attain an emotionally clear and emotionally calm and secure condition.
Also, there are many Benefits of Yoga and Meditation, as we can’t put all the yoga benefits list here, because there are lots of benefits of both. Here we are adding the most proved and verified yoga benefits seen in many persons of all age groups.
Here are some of the best health benefits of YOGA-
Benefits of Yoga –
1.Improves your flexibility
Flexibility improvement is the most obvious Benefits of Yoga. At the starting, you are not able to touch your feet, don’t mind practise back the backbend postures to gain flexibility in your body. But if you stick with it, you’ll notice a gradual loosening, and eventually, seemingly impossible poses will become possible.
After someday, you will also notice that aches and pains start to disappear. That’s not a coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones.
Tight hamstrings can lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.
2.Builds muscle strength
Strong muscles do more than looking good. They also protect us from conditions like arthritis and back pain and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility.
3.Perfects your position
As Soon as Your mind is balanced right over a vertical spine, it requires much less work on your neck and trunk muscles to support it Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it’s no wonder you’re tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.
4.Prevents cartilage and joint dysfunction
Every time when you do yoga, you go through different postures that make muscles go through different types of movements. This will help degenerative arthritis by massaging on the area of cartilage which is not used normally. The Joint cartilage acts as a sponge that gets the nutrients by pumping in. It needs proper support without the support the area of cartilage will be failed or can be worn out at final by exposing the bone as the exhausted brake pad.
5.Safeguard your spine
Spinal Disc works as a shock absorber that helps to compress the neutral crave motion acting on vertebrae.They get nourishment from this way only. If a person does asana as forward bends, backbends and the twists then the asana will lead to help your discs supple.
6.Betters your bone health
The weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. Some upward and downward facing postures helps the bones of the arm which can be helpful in healing the osteoporotic fractures. Also, yoga practice increases bone density in the vertebrae. Yoga’s ability to lower levels of the stress hormone cortisol may help you keep calcium in the bones.
7.Increases your blood Circulation
Yoga helps us to flow oxygenated blood and helps in maintaining the oxygen level of the body. More specifically, the relaxation exercises you learn in yoga can help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result.
The twisting poses help the oxygenated blood to flow in veins
Inverted poses, for example, Headstand, Handstand, and Shoulderstand promote venous blood in the thighs and pelvis to return into the centre, where it may be pumped into the lungs to become freshly oxygenated.
This can help if you have swelling in your legs from heart or kidney problems. Yoga also boosts levels of haemoglobin and red blood cells, which carry oxygen to the tissues.
It makes the blood thin by developing platelets which are less sticky and by decreasing the protein level in the blood that promotes clotting. This may result in a decline in heart attacks and strokes because blood clots are frequently the cause of those killers.
8.Drains your lymph and also promotes immunity
Once you contract and elongate muscles, proceed organs round, and come in and outside of yoga postures, you raise the drainage of lymph (a viscous fluid full of immune tissues ). This also enables the circulatory system to fight disease, destroy cancerous tissues, and eliminate the toxic waste products of cellular function. Also, this helps in fast boosting of your immunity.
9.Ups your heart rate
When you regularly get your heart rate into the aerobic range, you have a lower risk of heart attack and can relieve depression. While not all yoga is aerobic, if you do it with effort or take flow or Ashtanga, it can boost your heart rate into the aerobic range. But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular conditioning. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise—all reflections of improved aerobic conditioning.
10.Drops your blood pressure
If you have high blood pressure, you might get benefit from yoga. Two studies of people with hypertension, published in the British medical journal The Lancet, compared the effects of Savasana (Corpse Pose) with simply lying on a couch. After three months, Savasana was associated with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood pressure (the bottom number—and the higher the initial blood pressure, the bigger the drop.
Here are some of the best health benefits of Meditation-
Meditation helps in reducing your:
Meditation is a great way to reduce stress. Not the only practice of meditating gives you some much-needed “downtime” to rest physically, mentally, and emotionally, but it also directly impacts your entire nervous system by reducing your body’s production of stress-related chemicals such as cortisol. Meditation decreases oxygen consumption, heart rate, respiratory rate, and blood pressure, and increases the intensity of alpha, theta, and delta brain waves, which increase the relaxation response.
There is a significant body of research work demonstrating that meditation can reduce chronic pain. In a study published in the Journal of Behavioral Medicine, patients suffering from backache, chronic migraine and tension headaches were able to decrease their pain medication and some patients were even able to stop their pain medication with a consistent meditation practice.
A study in the Journal of Clinical Psychology found that meditation decreased anxiety and increased hope in its participants. A separate study showed that cancer patients who practised meditation for as little as seven weeks were significantly less depressed and anxious than their counterparts who did not meditate.
4. Cardiovascular disease
A study in the Archives of Internal Medicine followed patients with coronary heart disease who instituted a meditation practice for 16 weeks. Patients blood pressure and heart rate variability improved compared to a control group. Also in another study, researchers studying the effect of meditation on atherosclerosis reported that those who had practised meditation for six to nine months had an 11% decrease in the risk of heart attack and up to a 15% decrease in the risk of stroke.
A study at the University of Minnesota showed patients with primary chronic insomnia who followed a three-month meditation program at home significantly improved their ability to fall asleep and stay asleep.
So what are you waiting for? Start your day with a 10-15 minute of Yoga and Meditation or schedule it into your daily routine. It’s very powerful, most effective and the best thing is it’s free! So these are the Major Health Benefits of Yoga and Meditation. If You want to ask anything feel free to comment it down below.