The physical benefits that result from yoga have a direct impact on emotional regulation When we feel good in our physical body, our mood is naturally improved. Often times, we don’t even realize that we haven’t been feeling well until we are feeling well!
To begin, yoga is, in part, rooted in movement (asana). Specific asana poses have claimed to offer physical benefits, such as improved digestion (Paramasivam et al., 2021), reduction in chronic pain (Tul et al., 2010), and balance of the nervous system ("The health benefits of yoga", 2022), just to name a few.
Mentally, such poses also increase body and spatial awareness, mental focus and clarity, and build self confidence. It can improve memory and mental acuity. Studies show that it lowers levels of cortisol (the primary stress hormone), fighting against depression, stress, anxiety, and fatigue (Vedamurthacharv et al., 2006). When our cortisol levels are high, our body goes into fight or flight mode, controlled by our sympathetic nervous system, leaving us with only our most primitive and basic instincts to respond to our world. Studies have shown that specific yoga poses, as well as targeted breathing, can reduce the levels of cortisol even after the first session (Knittel, 2007).
Below are TWO (One seated in a chair/ One standing) sample classes that you can incorporate into your learning for greater focus and mindfulness.
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