Health benifits of yoga #2

1) Cardiovascular disease
A sedentary lifestyle and stress are major risk factors for cardiovascular disease. Since yoga involves exercise and is thought to help in stress reduction, it may be an effective strategy in the primary prevention of cardiovascular disease.

Across 11 identified trials with 800 participants, researchers found that the limited evidence in this field comes from small, short-term, low-quality studies. There is some evidence that yoga has favorable effects on diastolic blood pressure, high-density lipoprotein (HDL) cholesterol and triglycerides, while the effects on low-density lipoprotein (LDL) cholesterol were uncertain. These results should be considered as exploratory and interpreted with caution.42

A further meta-analysis revealed evidence for clinically important effects of yoga on most biological cardiovascular disease risk factors. Despite methodological drawbacks of the included studies, yoga can be considered as an ancillary intervention for the general population and patients with increased risk of cardiovascular disease.43

1. Chronic neck pain
   Assessment of the effects of a 9-week yoga intervention on chronic nonspecific neck pain found that neck-related disabilities were improved for at least 12 months after intervention completion. Sustained yoga practice was deemed the most important predictor of long-term effectiveness.23

2. Chronic heart failure
   A meta-analysis of the effects of yoga in patients with chronic heart failure suggested that yoga compared with control had a positive impact on peak Vo2 (oxygen uptake, an indicator of exercise capacity) and health-related quality of life.44

Yoga could be considered for inclusion in cardiac rehabilitation programs. Larger randomized controlled trials are required to further investigate the effects of yoga in patients with chronic heart failure.

A randomized controlled trial indicated that the addition of yoga therapy to standard medical therapy for heart failure patients has a markedly better effect on cardiac function and reduced myocardial stress measured using N terminal pro B-type natriuretic peptide in patients with stable heart failure.45

1. Chronic obstructive pulmonary disease (COPD)
   Currently, several studies have assessed the effect of yoga training on the management of chronic obstructive pulmonary disease. Five randomized controlled trials involving 233 patients suggested yoga training has a positive effect on improving lung function and exercise capacity and could be used as an adjunct pulmonary rehabilitation program in COPD patients.

However, further studies are needed to substantiate these preliminary findings and to investigate the long-term effects of yoga training.24

1. Flexibility
   Research looking at the effects of selected asanas in iyengar yoga over 6 weeks showed a significant increase in flexibility. Specifically, the results of this research indicate that 6 weeks of single session yoga training may be effective in increasing flexibility in the hamstring and erector spinae (the muscles extending the vertebral column).47

2. Gastroesophageal reflux disease (GERD)
   A case report assessed the effects of yoga on gastroesophageal reflux disease (GERD). The researchers indicate regular and proper use of yoga along with over-the-counter or prescribed proton pump inhibitors (PPI) can control the severe symptoms of GERD and can avoid or delay the need for invasive procedures.47

The case report showed that with the regular practice of kapalbhati and agnisar kriya along with PPI, patients with hiatal hernia had improvement in severe symptoms of GERD which were initially refractory (unresponsive) to PPI alone.47

1. Hypertension
   Effective stress management is a key part of managing blood pressure, and a number of systematic reviews have assessed the available evidence for yoga as a therapeutic tool for managing prehypertension and hypertension (elevated blood pressure). Researchers have found that yoga may be an effective adjunct treatment for hypertension, although further evidence is needed.25-27

These reviews found that although yoga is associated with decreases in both systolic and diastolic blood pressure, its effects are minimal compared with exercise. The studies reviewed varied greatly in duration, methodology, and in the type of yoga practiced, and the researchers called for future research that focuses on high quality clinical trials along with studies on the mechanisms of action of different yoga practices.

The antihypertensive effects of yoga appear to be greater in people with cardiovascular disease, although people with normal blood pressure may also benefit.42

1. Low back pain
   Several studies suggest yoga may be effective for chronic low back pain and have shown that yoga intervention in populations with chronic low back pain may be more effective than usual care for reducing both pain and medication use.17

young woman in yoga pose
Studies have indicated that 6 weeks of uninterrupted medical yoga therapy is a cost-effective early intervention for non-specific low back pain.
A randomized controlled study investigating medical yoga, exercise therapy and self-care advice concluded that 6 weeks of uninterrupted medical yoga therapy is a cost-effective early intervention for non-specific low back pain, when patients adhere to treatment recommendations.18

In another study, researchers investigated the effects of yoga on pain, brain-derived neurotrophic factor (BDNF), and serotonin in premenopausal women with chronic low back pain. BDNF and serotonin are considered mediators of nociceptive pain (i.e. pain felt due to tissue irritation or injury).19

Participants practiced yoga three times a week for 12 weeks and at the end of the study had a decrease in pain as measured on a Visual Analog Scale (VAS). The VAS score increased in the control group who did not practice yoga. Back flexibility also improved in the yoga group, while serum BDNF increased and serum serotonin and depression scores remained the same in the yoga group.

The control group had a decrease in BDNF and serotonin levels as well as an increase in depression scores. The researchers propose that brain-derived neurotrophic factor may be one of the key factors mediating beneficial effects of yoga on chronic low back pain.19

A similar trial monitored changes in pain intensity and health-related quality of life in nonspecific low back pain in those participating in iyengar yoga or general exercise. The results suggest iyengar yoga provides better improvement in pain reduction and quality of life compared to general exercise.20

Virtual reality-based yoga programs such as Wii Fit Yoga have been shown to have positive effects on physical improvements in middle-aged female patients with low back pain. This program can be employed as a therapeutic medium for prevention and cure of low back pain.21

A meta-analysis of randomized controlled trials regarding the use of yoga for chronic low back pain offers further confirmation that yoga may be an efficacious adjunctive treatment for chronic low back pain. However, the researchers were careful to note that a number of methodological concerns need to be addressed before any definitive conclusions can be drawn regarding yoga's specific treatment effects or advantages over traditional exercise programs.22

1. Menopause
   In a community-based interventional study, the quality of life in menopausal women was greatly improved after an 18-week course of yoga practice. The researchers concluded that yoga is an effective complementary health approach for those suffering menopausal symptoms.8

2. Mental health
   Physical activity has a positive effect on mental health and well-being. The aim of one study was to compare the effects of hatha yoga and resistance exercises on mental health and well-being in sedentary adults.31

Hatha yoga improved fatigue, self-esteem, and quality of life, whilst resistance exercise training improved body image. Hatha yoga and resistance exercise decreased depression symptoms at a similar level.

Hatha yoga and resistance exercise may affect different aspects of mental health and well-being.

1. Metabolic syndrome
   An explorative study investigated metabolic responses to mental stress and yoga practices in yoga practitioners, non-yoga practitioners and individuals with metabolic syndrome (a cluster of factors that increase a person's risk for heart disease, diabetes, and stroke).30

The results of the study support the findings of previous randomized trials that suggest regular yoga practice may mitigate against the effects of metabolic syndrome.

In a more recent study, 44% of the 84 patients with metabolic syndrome (MetS) who undertook a year-long yoga practice no longer met the diagnostic threshold for MetS. In the group practicing hatha yoga three times a week, 67% had a decreased number of MetS components after the year of yoga. However, some 15% of the patients had an increased number of MetS components.64

The only factor that reached statistical significance was a decrease in the prevalence of central obesity; at the start of the study, 90.5% of those in the yoga group had central obesity, dropping to just 64.3% at the end of the intervention. The yoga group also demonstrated a trend towards a decrease in systolic blood pressure, and a decrease in resting heart rate.

1. Migraine
   A comprehensive study examining the effect of yoga on migraine showed significant clinical improvement in frequency and intensity of migraines in those taking part in yoga therapy. The researchers concluded that yoga therapy could be effectively incorporated as an adjuvant therapy in migraine patients.28

Another study investigated the preventive effects of a three-month yoga intervention on endothelial function in patients with migraine. The study found that yoga exercises, as a complementary treatment beside pharmacological treatments, could be an effective way to improve vascular functions in migraineurs.29

1. Mother and baby
   Mother and baby yoga is becoming more and more popular as postpartum mothers discover the benefits of being able to "work out," bond with their baby and relax, all in one session.

mother and baby yoga
Postnatal yoga or mother and baby yoga can help rebuild the weakened pelvic floor, strengthen the abdominal muscles and even alleviate back and neck pain while bonding with baby.
According to The Practicing Midwife, postnatal yoga can enhance feelings of calmness and a sense of well-being, helping mothers to improve and stabilize their emotional health and to bond with their baby. Additionally, yoga may help to strengthen the weakened pelvic floor and abdominal muscles and may even alleviate back and neck pain. For babies, yoga can aid digestion and alleviate colic, help to strengthen growing limbs, improve sleep patterns, and enhance their ability to interact with their mother and other people.