Flexibility of yoga
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If some people think of yoga, they imagine having to stretch like a gymnast. That makes them worry that they're too old,
unfit, or "tight" to do yoga. The truth is you're never too old to improve flexibility.
The series of yoga poses called asanas work by safely stretching your muscles. This releases the lactic acid that builds up
with muscle use and causes stiffness, tension, pain, and fatigue. In addition, yoga increases the range of motion in joints.
It may also increase lubrication in the joints. The outcome is a sense of ease and fluidity throughout your body.
Yoga stretches not only your muscles but all of the soft tissues of your body. That includes ligaments, tendons, and the
fascia sheath that surrounds your muscles. And no matter your level of yoga, you most likely will see benefits in a very
short period of time. In one study, participants had up to 35% improvement in flexibility after only eight weeks of yoga. The
greatest gains were in shoulder and trunk flexibility.
Strength of yoga
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Some styles of yoga, such as ashtanga and power yoga,they are more vigorous than others. Practicing one of these styles will
help you improve muscle tone.
But even less vigorous styles of yoga, such as Iyengar or hatha, which focuses on less movement and more precise alignment in
poses, can provide strength and endurance benefits.
Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. This becomes crucial as
people age. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings,
quadriceps, and abdominal muscles. Poses that strengthen the lower back include upward dog and the chair pose. When practiced
correctly, nearly all poses build core strength in the deep abdominal muscles.
Can Help Posture of yoga
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With increased flexibility and strength comes better posture. Most standing and sitting poses develop core strength. That's
because you're counting on your deep abdominals to support and maintain each pose. With a stronger core, you're more likely
to sit and stand "tall." Another benefit of yoga is the increased body awareness. This heightened awareness tells you more
quickly when you're slouching or slumping so you can adjust your posture.
Benefits Breathing of yoga
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Because of the deep, mindful breathing that yoga involves, lung capacity often improves. This in turn can improve sports
performance and endurance. But yoga typically isn't focused on aerobic fitness the way running or cycling are. Taking an
intense power yoga class that gets you breathing hard in a heated room, however, can provide an aerobic benefit.
Most forms of yoga emphasize deepening and lengthening your breath. This stimulates the relaxation response -- the opposite
of the fight-or-flight adrenaline boost of the stress response.
Means Less Stress, More Calm of yoga
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Even beginners tend to feel less stressed and more relaxed after their first class. Some yoga styles use specific meditation
techniques to quiet the constant "mind chatter" that often underlies stress. Other yoga styles depend on deep breathing
techniques to focus the mind on the breath. When this happens, the mind calms.
Among yoga's anti-stress benefits are a host of biochemical responses. For example, there is a decrease in catecholamines,
the hormones produced by the adrenal glands in response to stress. Lowering levels of hormone neurotransmitters -- dopamine,
norepinephrine, and epinephrine -- creates a feeling of calm. Some research points to a boost in the hormone oxytocin. This
is the so-called "trust" and "bonding" hormone that's associated with feeling relaxed and connected to others.