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Cooling Breath (Sitali Pranayama) uses long, slow, deep breathing to calm and cool the body by sipping in air through a rolled tongue or pursed lips. Certain types of pranayama such as Skull Shining Breath (Kapalabhati Pranayama) can also help clear the nasal passages (helpful for people with allergies), and Ujjayi Breath can help calm the nervous system. Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who have back pain spend a lot of time sitting at a computer or driving a car, which causes tightness throughout the body and spinal compression. As you get older, your flexibility usually decreases, especially if you spend a lot of time sitting, which leads to pain and immobility. If you’ve been ditching yoga to make time for more sweat-centric workouts, know that research suggests yoga is just as healthy for your heart as taking a cycling class.Chu P, et al. People with arthritis often see a marked improvement in their pain and mobility with regular gentle yoga practice. About 80 percent of North Americans report they experience lower back pain, and about 85 percent of those report their pain is chronic. Yoga counteracts these conditions, as studies show that the practice can help to ease common symptoms of back pain.

University of Alberta. "Use Weights, Not Aerobics, To Ease Back Pain, Study Suggests." ScienceDaily. It is characterized by pain, gradual loss of height, dowager's hump (severe kyphosis), and osteoporotic bone fractures. A fitness journal can help you keep track of your progress. For instance, research published in 2018 in the International Journal of Preventative Medicine found that 12 weeks of Hatha yoga significantly reduced stress, anxiety, and depression in the 52 women who participated in the study. For example, an older but compelling study found that a single yoga class could significantly reduce tension, anxiety, depression, anger, hostility, and fatigue among inpatients at a psychiatric hospital.Lavey R, et al. The movements necessary for yoga are low-impact, allowing you to use your joints without injuring them. Crescent Lunge (Anjaneyasana) mobilizes the spine and hips and stabilizes the knee joints. Bridge Pose (Setu Bandha Sarvangasana) mobilizes the spinal column and promotes hip stability. Chair Pose (Utkatasana): As you simultaneously reach your seat back and arms forward overhead, core engagement is crucial for stability in this pose. For more strenuous poses, a yoga blanket can help provide stability.

When put together, these benefits of yoga contribute to increased feelings of well-being, which helps explain why so many people find yoga so addictive. Our world moves at a breakneck pace, and there's a consistent onus put on us to work harder, move faster and get further before we die. Here are the top benefits of yoga and some poses to try to help you get the most out of your practice. Improved balance is one of the most important benefits of yoga, especially as you get older. Balance training is important at any age. Balance training improves posture and functionality to help you move more efficiently through everyday life. Mountain Pose (Tadasana) supports the ankles and knees while improving posture. Eagle Pose (Garudasana) is a balancing posture that increases flexibility in the shoulders while also working the legs, glutes, and adductors. Cobra Pose (Bhujangasana) increases the mobility of the spine by moving it through spinal extension. Eye of the Needle Pose (also called Reclined Pigeon Pose) increases flexibility and range of motion in the hips and provides a gentle stretch for the iliotibial (IT) band and piriformis. Moving your body and stretching in new ways will help you become more flexible, bringing a greater range of motion to tight areas.

Concentrating on what your body is doing has the effect of bringing calmness to your mind. Chair Pose (Utkatasana) strengthens the lower body and abdominal muscles while providing a stretch for the upper back. Yoga helps shape long, lean muscles in your legs, arms, back, and abdomen. Yoga breathing exercises, called pranayama, focus our attention on breathing and teach us how to take deeper breaths, which benefits the entire body. Seated Spinal Twist (also called Half Lord of the Fishes Pose or Ardha Matsyendrasana) involves spinal rotation to support mobility in the spinal column, particularly in the neck (cervical spine). Half-Moon Pose (Ardha Chandrasana) tests your balance while strengthening your core. Exercises that strengthen and stabilize the core can promote agility and prevent accidents from stumbling or falling. As a byproduct of getting stronger, you can expect to see increased muscle tone. You might see more humor rooms in hospitals, as well as laughter wagons full of funny books, games and toys roaming the halls. The muscles and ligaments in the standing foot are strengthened as well.

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