Benefits of yoga on physical and mental health

Each year, Yoga Day takes place on June 21st. It was proclaimed by the United Nations in 2014, at the initiative of the Indian Prime Minister, Narendra Modi, who highlighted the benefits of yoga for physical and mental health. This day aims to raise awareness among the public about the numerous advantages of yoga for health and well-being. Events and yoga sessions are organized worldwide to encourage people to explore and practice yoga. These events may include yoga demonstrations, workshops, lectures, and classes open to everyone, regardless of their level of experience.

On this occasion, we have decided to talk about the numerous benefits of yoga, which is much more than just a physical practice. It is a way of life that aims to harmonize the body and mind, offering a multitude of benefits for both mental and physical health. In this article, we will explore the wonderful advantages of yoga and how it can enhance your overall well-being. 

• What is yoga?
• The benefits of yoga on physical health
• The benefits of yoga on mental health
• How to practice yoga when experiencing shoulder pain?
• Wrapping up

 

What is yoga?

Yoga is an old practice originating from India that aims to balance the body, mind, and soul. It is based on physical poses (asanas), breathing exercises (pranayama), and meditation techniques to promote relaxation and overall well-being.

Yoga is recognized for its numerous benefits. On a physical level, it improves flexibility, muscle strength, balance, and posture. It can also help alleviate chronic pain, strengthen the immune system, and promote better heart health.

On a mental and emotional level, yoga promotes relaxation, reduces stress and anxiety, enhances concentration, and brings mental clarity. It can serve as a complementary therapy for people dealing with mood disorders such as depression and anxiety. Let's take a closer look at how yoga impacts mental and physical health.

 

The benefits of yoga on physical health

• Improved flexibility

Yoga poses help stretch the muscles and joints, thereby improving flexibility and mobility. Here are a few examples: Downward-Facing Dog pose (Adho Mukha Svanasana), Standing Forward Fold pose (Uttanasana), Cobra pose (Bhujangasana).

 

• Muscle strengthening

The asanas (physical poses) of yoga engage various muscle groups, which helps strengthen and tone the body. These poses can include Plank pose (Phalakasana), Chair pose (Utkatasana), and Warrior pose (Virabhadrasana).

 

• Improved balance and posture

Some yoga poses like Tree pose (Vrikshasana), Mountain pose (Tadasana), or Low Lunge pose (Anjaneyasana) require stability and balance, which helps improve posture and reduce muscular imbalances.

 

• Increased strength

The static positions and strength-building exercises in yoga help develop muscular strength, including poses like Bridge pose (Setu Bandhasana), Chair pose (Utkatasana), or Table pose (Bharmanasana).

 

• Improved heart health

Dynamic yoga sequences, including Sun Salutation (Surya Namaskar), Triangle pose (Trikonasana), or Warrior II pose (Virabhadrasana II), can elevate the heart rate, thereby improving cardiovascular health and endurance.

 

• Relief from physical pain

Yoga can help alleviate chronic pain, such as back pain, by strengthening the supporting muscles and improving posture, through the practice of Child pose (Balasana), Bound Angle pose (Baddha Konasana), or One Legged King Pigeon pose (Eka Pada Rajakapotasana).

 

The benefits of yoga on mental health 

 

• Reduced stress and anxiety

The breathing techniques, meditation, and relaxation in yoga promote the reduction of stress and anxiety, helping to attain a state of inner calmness.

 

• Improved emotional management 

Yoga encourages mindfulness and the observation of thoughts and emotions, allowing for better understanding and management of emotional reactions.

 

• Enhanced concentration and mental clarity

The concentration and meditation practices in yoga foster greater mental clarity, improved focus, and increased productivity.

 

• Better sleep

Yoga significantly helps relax the nervous system, reduce insomnia, and promote better quality sleep.

 

• Increased confidence and self-esteem

Regular yoga practice fosters self-acceptance, confidence in one's abilities, and improvement in self-esteem.

 

• Promotion of overall well-being

Yoga encourages a healthy lifestyle, including balanced nutrition, adequate rest, and mindfulness, which contributes to overall well-being.

 

The benefits of yoga on mental and physical health are interconnected, as the balance between the body and mind is essential for optimal well-being. Yoga offers a holistic approach that considers all aspects of our being.

 

How to practice yoga when experiencing shoulder pain?

When experiencing shoulder pain, whether it is chronic or occasional, it can be challenging or even unthinkable to engage in physical activity, especially if it involves shoulder movement. Yoga can be adapted to this condition and provide relief for the pain. However, it is advisable, especially in the beginning, to take certain precautions. Here are a few of them :

 

• Consult a healthcare professional 

Before starting any yoga practice, it is important to consult a healthcare professional, such as a doctor or a physiotherapist, to assess the nature of the shoulder pain. They can provide specific recommendations based on the condition.

 

• Listen to your body 

During yoga practice, it is crucial to be mindful of your body and listen to the signals it sends. If any shoulder pain or discomfort is felt, it is best to immediately stop the exercise. Do not force anything and respect your own limits.

 

• Choose appropriate poses

Avoid poses that put excessive strain on the shoulder or require shoulder movements that cause discomfort. Opt for poses that maintain the shoulder in a stable and comfortable position.

 

• Modify poses if necessary

If shoulder pain arises during a specific pose, it is entirely possible to modify it to suit one's own needs. To do so, using props such as yoga blocks or straps to support and reduce tension on the shoulder can be a good solution.

 

• Strengthen supporting muscles

Strengthening the muscles surrounding the shoulder helps stabilize the joint and prevent injuries. A healthcare professional may be able to recommend specific exercises to strengthen the shoulder muscles.

 

• Practice breathing and meditation

If physical yoga practice is challenging due to shoulder pain, focusing on mindful breathing and meditation is a good alternative. This allows for relaxation, stress reduction, and promotes faster healing.

 

• Be patient and gradual

Give yourself the necessary time to heal and avoid rushing your practice. It is best to start with gentle and simple poses, then gradually increase intensity and complexity as the shoulder strengthens and heals.

 

• Practice positional therapy as a complement

Positional therapy during sleep, also known as nocturnal positioning, is an approach used to address certain nighttime issues such as sleep apnea, snoring, acid reflux, or even joint pain. It aims to maintain a specific position during sleep to promote optimal breathing, support, and comfort while reducing symptoms associated with these conditions.

At MedCline, we have designed two devices that cater to specific needs, applying the principles of positional therapy. One of them is the Shoulder Pain Relief System. It features a patented arm pocket that allows for side sleeping while resting the arm and shoulder without exerting pressure. It also slightly elevates the upper body at a 10° angle. This three-component system also includes "J"-shaped a Therapeutic Body Pillow that provides adjustable comfort and support while aligning the spine and reducing lower back pain.

 

You can find these products by clicking here!

If you want to learn more about positional therapy, visit our dedicated blog article.

 

Wrapping up

Yoga offers a multitude of benefits for both mental and physical health. It goes beyond physical practice by incorporating conscious breathing, meditation, and a philosophy of life. Whether you're a beginner or an advanced practitioner, yoga can help you find balance, inner strength, and peace in your daily life, even if you suffer from chronic or occasional pain. So why not embark on this beautiful yoga journey and discover the numerous benefits it can bring to your overall well-being?