Yoga is, at its core, a spiritual discipline, practiced in order to achieve a union of the mind, body and soul. Not to mention following it up with deep relaxation has been proven to buffer stress and stress-related diseases — heart disease, obesity, depression and anxiety, to name a few. While the practice itself can help bring about good health, specific yoga poses may target, and ultimately improve, certain health concerns. To get a better idea of how this works, here’s a list of the health benefits associated with seven different yoga poses.
- ARDHA MATSYENDRASANA (HALF SPINAL TWIST) FOR DIABETES
In one study, 20 diabetic patients practiced yoga over a period of 40 days. One of the postures the subjects practiced was the half spinal twist. At the end of the study, the subject’s waist to hip ratio significantly decreased, and there were positive changes in their insulin levels. The abdominal stretching of this exercise helps regenerate the pancreas, which increases the metabolism of glucose in organ tissue.
To do the half spinal twist, sit with your legs stretched in front of you. Bend your left leg so that the heel touches your right hip. Put the right leg over your left knee. Place the left hand on the right knee and your other hand behind you. Twist your whole upper body to the right and look over your right shoulder.
- DANDASANA (staff pose with WRIST flexion) FOR JOINT HEALTH
Arthritis sufferers can benefit from gentle yoga exercises that help loosen the joints. In one study, 64 arthritis sufferers underwent a yoga program to see if joint bending yoga poses improved hand-grip strength. At the end of the study, there was a significant improvement in joint function. One such pose is called dandasana with a focus on wrist flexion.
To perform dandasana, sit with both legs stretched, close your eyes and relax. Place your palms on the floor and gently root into the floor, putting only as much body weight into the widely stretched palm as feels beneficial for you.
- KURMASANA (TORTOISE POSE) FOR THE IMMUNE SYSTEM
The tortoise pose supports the thymus gland, a lymph organ of the immune system. Yoga poses that compress certain organs and helps to massage and rejuvenate them which strengthens the immune system.
Sit on the floor with your legs spread in front of you and bend forward so that your forehead touches the floor. Put your hands under your knees and try to spread them as far back as you can. Relax your abdomen and breathe deeply.
- SUPTA VIRASANA (SUPPORTED RECLINING HERO POSE) FOR STRESS
This pose aims to rebalance downward-moving energy and relax the muscles that get tense from stress. Generally speaking, yoga poses where you passively stretch are good for stress-relief.
Place a bolster at one end of a folded blanket. Sit in front of the blanket with your heels behind you. Lie back on the blanket placing your head on the bolster. Breathe deeply and stay in this pose for up to three minutes.
- BHUJANGASANA (COBRA POSE) FOR MENSTRUAL PAIN
A 2011 study published in the Journal of Pediatric and Adolescent Gynecology suggested that yoga can reduce the severity of painful menstruation. The researcher recruited a group of young girls to be evaluated during three of their menstrual cycles in order to see if they benefitted from asana, including the cobra pose. The studies findings suggest that cobra in particular might be a safe and effective way to relieve menstrual cramps.
To do this pose, lie flat on the floor. At the first in breath, straighten your arms in front of you and lift your torso up only until your pubic bone is firmly on the ground. Hold the pose for up to 30 seconds breathing gently.
- SURYA NAMASKAR (SUN SALUTIONS) FOR THE HEART
Sun Salution is a sequence of poses that helps you stretch almost all the muscles and organs in your body and which was found in one study to improve heart health. In this study, scientists measured heart rate and oxygen intake in participants who performed the Sun salutions in four sequences. The scientists measure an improvement in heart rate and increase in oxygen intake after each round making Sun salutions perfect for protecting the heart. You can learn how to do the Sun salutions at Yoga Journal.
- SUKHASANA WITH MULA BANDHA (ROOT LOCK) FOR SEXUAL HEALTH
Sukhasana is an easy, seated posture commonly used for meditating while the mula bandha is an exercise similar to the Kegel. In men, practicing the root lock can control testosterone secretion and prevent a hernia. The practice is also good for improving sex drive in both men and women. To do this practice, sit in the lotus pose and contract and let go of the pelvic floor muscles rhythmically.
Practicing yoga daily will provide many health, mental, emotional, and spiritual benefits.