Health Benefits of Yoga

By: Sandra Amrita McLanahan, M.D., additional notes by Bryan Nupp, RYT 200

1. Muscles are stretched (increases anti-inflammatory hormones) and massaged (relaxing)
2. Circulation is improved, systematically, to the various parts of the body (Blood nourishes the cells and carries energy that makes the body vital)
3. Increased Lymph Flow, systematically, to various parts of the body (Lymph serves to prevent infections by pathogens)
4. Lowered Blood Pressure,  resting heart rate, respiratory rate, LDL-small particle cholesterol. The heart beats on average 10,000 times a day!
5. Re-Balancing of the sympathetic (fight/flight/alarm) and parasympathetic (deep relaxation) nervous systems
6. Decreased Stress Hormones—epinephrine and cortisol (an excess of can decrease immunity and cause imbalances in the body)
7. Increased relaxation and “feel good” hormones - - endorphins (natural pain killers), serotonin (tranquility), melatonin (healthy sleep), dopamine (joy), oxytocin (bonding)
8. Increases balance of left and right brain function
9. Increased alpha, theta and gamma brain waves (increases a relaxed outlook)
10.  Increases dynamic correlations between heart and brain rhythm
11.  Increase size of prefrontal cortex and gray matter in the brain (philosophical, thoughtful, discerning, and insightful) with yoga and meditation, alcohol consumption destroys this area of the brain.
12. Increased I.Q.

 
How Each Part of an Integral Yoga Class Helps
The Entire Class at a Glance.

1. Chanting- enhances right/left brain balance, directly relaxing and creates a peaceful atmosphere.
2. Eye Exercises – Netra Vyamam – relaxes eye muscles (optic nerve), relieves eye strain and may help improve acute vision over time. Relaxes the brain via neural pathways.
3. Sun Salutations – Surya Namaskaram – overall spinal flexibility and increase circulation, strengthening, serves as a general tonic for the entire body!
4. Balancing Poses – exercise the bodies balancing and stabilizing mechanisms, increase concentration.
5. Cobra Pose – Bhujangasana – opens the chest improving lymphy flow around the heart, strengthens muscles of upper back, and aids in digestion.
6. Locust – Salabasana – releases tension while simultaneously strengthening lower back
7. Bow – Dhanurasana – increases circulation to pancreas among the other abdominal organs, great stretch for the entire spine.
8. Forward Bends - Janusirshasana and Paschimothanasana – increases flexibility in the lower back and engages the parasympathetic response. Increases compassion, insight, and is relaxing for women on their moon cycle.
9. Shoulderstand – Sarvangasana – drains lymph and increases blood flow to the thyroid, pituitary and pineal glands, increases venous blood flow giving the heart a rest, helps complexion and hair health.
10. Fish – Matsyasana – increases lung expansion and opens chest to improve lymph flow, also corrects posture.
11. Spinal Twist – Ardda Matsyendrasana – great detoxifying pose, provides fresh blood to the liver, kidneys adrenals and spleen, aids in digestion.
12. Yogic Seal – Yoga Mudra and the Bhandas – Relaxes the lower back, engages the parasympathetic nervous system and energetically seals in the benefits of practice.
13. Guided Deep Relaxation – Yoga Nidra – Deeply relaxing, incredible antidote for stress, creating a mind-body, body-breath, little self to Highest Self connection.
14. Breathing Exercises – Pranayama – Strengthens and purifies the lungs, increases oxygenation to entire body, energizing, balancing, purifying. The most portable yogic techniques.
15. Meditation- Dhyana – Calming and Centering, Connecting to the Peace Within, the Source, and physiological benefits listed above in the health benefits of yoga.

Om Shanthi Om Shanthi Om Shanthi
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Yours In Yoga,
Bryan J. Nupp, RYT 200