Summery of Research by AFAA

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• Yoga may improve blood circulation by increasing red blood cells. 

• Yoga has been shown to lower cholesterol and triglycerides levels. 

• The combination of controlled breathing and relaxation techniques associated with practicing Yoga may decrease the respiratory rate. 

• For some, lung capacity improves due to the deep, mindful breathing used in yoga. 

• Several yoga postures are known to massage internal organs. 

• Yoga has been shown to improve gastrointestinal functions. 

• The immune system may be strengthened due to the specific movements involved in yoga that are particularly well-suited for getting the lymphatic system flowing. The lymphatic system boosts immunity and reduces toxins in the body. 

• Yoga may increase vitamin C levels in the body, which also helps boost immunity, and is a powerful antioxidant. 

• Certain yoga poses are believed to improve metabolism while regulating and controlling hormone secretion. 

• Yoga improves overall balance by strengthening the core muscles. 

• Yoga has been shown to improve depth perception by helping practitioners become aware of their body and how it moves. 

• Yoga may maintain and/or improve eye-hand coordination, which has been shown to decrease without practice. 

• Greater dexterity may be achieved with a strong mind-body connection and increased flexibility gained through yoga. 

• Yoga improves coordination by challenging different parts of the body to move together, which results in more graceful and efficient body movements overall. 

• With increased strength, flexibility, and body awareness, posture is improved. 

• Reaction time may be improved thanks to the faster rate of processing and improved concentration gained from yoga. 

• In yoga, if a muscle group is worked in one direction, it will also be worked in the opposite direction, resulting in better overall balanced strength. 

• Joint range of motion is improved and/or maintained through dynamic and static flexibility work. Yoga may also increase lubrication in the joints. 

• Yoga not only improves flexibility, but may also release lactic acid build-up which can cause stiffness, tension, and fatigue. 

• Yoga has been shown to improve sleep in part by learning to fully relax mind and body. • Yoga stimulates the body’s detoxification process, which has been shown to delay aging. 

• Yoga not only strengthens the body, but also improves endurance. This may be why yoga is frequently used by endurance athletes as a supplement to sport-specific training.

  • Heart disease. For many, yoga reduces stress, may lower blood pressure, may help control weight, and improve cardiovascular health. All of which lead to reducing the risk of heart disease. 

• Osteoporosis. Yoga has been shown to lower levels of cortisol, which may help keep calcium in the bones. Also, due to the physical nature of yoga and its weightbearing exercises, it has been shown to strengthen bones and help prevent osteoporosis. 

• Alzheimer’s disease. Yoga may help elevate brain gamma-aminobutyric (GABA) levels. Low GABA levels are associated with the onset of Alzheimer’s disease. 

• Type II diabetes. In addition to its glucose reducing capabilities and the encouragement of insulin production, yoga is also an excellent source of physical exercise and stress reduction, which can serve as an excellent preventative for type II diabetes.  

  • Asthma. Some evidence reveals that there is a reduction in asthma symptoms with regular participation in yoga. 

• Arthritis. The slow, deliberate movement of yoga poses coupled with the gentle pressure exerted on the joints provides an excellent exercise routine that may relieve arthritis symptoms. In addition, the stress relief associated with yoga loosens muscles that tighten joints. 

• Multiple sclerosis. The MS Society now recognizes yoga as an excellent means of MS management. Through yoga, there may be an improvement of balance and posture which can improve the quality of life for those diagnosed with MS. 

• Cancer. Cancer patients fighting or recovering from cancer who practice yoga have shown an improvement in strength, a rise in red blood cells, as well as experience less nausea during chemotherapy. All this has shown to improve overall well-being. 

• Migraines. Regular yoga practice has been shown to reduce the number of migraines in chronic migraine sufferers. 

• Chronic bronchitis. Exercise that does not elevate respiration, yet increases oxygen levels in the body is ideal for treating chronic bronchitis. Luckily, gentle yoga can do this. Please note that it is beyond our scope of practice to guide those diagnosed with COPD in breathing exercises. 

• Constipation. Thanks to certain yoga postures and overall better posture, the digestive and elimination systems may work more efficiently. 

• Menopause. Yoga practice may help control some of the side effects associated with menopause and pre-menopause. 

• Back pain. Yoga reduces spinal compression, and helps overall body alignment to reduce back pain. 

• Chronic pain. Pain tolerance is shown to be much higher among those who practice yoga regularly. 

• Parkinson’s disease. A study out of Cornell University showed those diagnosed with PD who practiced yoga showed less trunk stiffness, enjoyed better sleep, and experienced a general feeling of well-being. 

• Diabetes. Yoga was found to reduce complications from infections, which could be problematic for those with diabetes.  

 In addition to the physiological benefits of yoga, we also find many psychological or emotional benefits related to the practice of yoga. Some are due to the strong mind-body connection; others to the role breathing plays in the practice of yoga; while others are directly related to certain sequences of postures.  

• Well-being. Overall well-being may improve. Yoga is thought to dominate the subcortex region of the brain rather than the cortex (where other forms of exercise dominate). Subcortical regions are associated with well-being. 

• Stress Reduction. First there is a decrease in catecholamines, the hormones produced by the adrenal glands in response to stress. Second, by improving concentration, one may learn to focus their attention on the matter at hand, thereby reducing the emphasis on the daily stresses that can occur. Lastly, due to the controlled breathing used in yoga, there can be a reduction in anxiety. 

• Self-acceptance. Self-acceptance can be realized with the understanding that perfection is not the goal of yoga. Also, the introspective and self-building nature of yoga may remove any need for negative self-talk. 

• Self-control. Awareness in self-control may improve as the controlled movements of yoga teach us how to translate that self-control to all aspects of life. 

• Concentration. Attention sharpens, as it is required in yoga to maintain structured breathing in conjunction with movement. This may improve the ability to maintain a sharp focus on specific tasks in daily living. 

• Memory. Memory may be improved through enhanced blood circulation to the brain, as well as a reduction in stress. 

• Calmness. Calmness is achieved by stimulating the parasympathetic nervous system. Unlike other forms of exercise, which stimulate the sympathetic nervous system providing a fight-or-flight sensation. Yoga has also been shown to lower the levels of hormone neurotransmitters—dopamine, norepinephrine, and epinephrine—which create a feeling of calm.