The Yoga Life: More Science Supports Savasana

Posted January 3, 2008 at 06:00 PM by Katie Drummond

Section: Her Fitness, Athletics, Her Health, Her News, The Yoga Life

Yoga has long been reputed to have more than just physical health benefits, and new research is corroborating the claims that yoga can make miraculous changes to physical and emotional health.

A team of researchers from the SP Medical College in Bikaner, India, studied 101 adults suffering from metabolic syndrome, a condition characterized by heart disease risk factors (including high blood pressure and obesity). The group of adults who performed regular yoga for three months saw reductions in their waist circumference, blood pressure, blood sugar, and bad cholesterol.

Another study, this one coming from the University of Karlstad, found that the practice of “Sudarshan Kriya” (cycles of breathing used in yoga), when done six days a week for six weeks, reduced feelings of anxiety, stress, and depression among otherwise healthy adults.

According to the researchers, yoga induces a “relaxation response” associated with reduced nervous system activity and a feeling of well-being, probably due to an increase in antioxidants and lower levels of the stress hormone cortisol.

While some forms of yoga, such as Ashtanga, can be intense aerobic activities, these studies go to show that you don’t have to engage in an intense yoga practice to enjoy some of the benefits this sport can offer. As little as twenty minutes a day of standard postures and regulated breathing can make a big difference in flexibility, stress relief, and the prevention of other activity-related injuries.

Give the following “wake-up” routine a try tomorrow - all you need is comfortable clothing and a yoga mat to practice at home.

1. Begin by standing in Mountain Pose (Tadasana) at the top of your mat. Have your feet close together, shoulders back, arms at your sides. Breathe in and out deeply for five breaths.

2. Transition into a series of Sun Salutations. Raise your arms overhead, then sweep into a forward fold. Rise to look ahead with a flat back, then move into a plank pose. Lower down, then lift the chest. Finally, lift your body into a “Downward Dog” posture. Hold for five breaths, then jump your feet forward and fold down before rising, hands overhead. Relax, and repeat, aiming to bring your heels closer to the ground each time.

3. Next, move into a seated twist. Outstretch one leg, and bring the other close to your chest. Raise the opposite arm, then wrap it around the raised leg, and twist to look behind you. Keep your back straight and shoulders even, and hold for five breaths. Repeat on the other side.

4. Now, lie down. Bring one knee over the opposite leg, and twist your body the opposite way, arms stretched on either side. Repeat on the other side of your body.

5. Finish in a seated position, legs crossed, hands on your knees. Breathe deeply for ten breaths, then open your eyes - ready, alert, and invigorated for the day ahead.