essay on benefit of yoga

• Essay On Yoga

Essay on Yoga

500+ words essay on yoga.

Yoga is an Art and Science of healthy living. It is a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. The holistic approach of Yoga brings harmony to all walks of life. Yoga is also known for disease prevention, promotion of health and management of many lifestyle-related disorders. Through this Essay on Yoga, students will get to know the importance and benefits of performing yoga. By going through this essay , students will get different ideas on how to write an effective Essay on Yoga in English to score full marks in the writing section.

Meaning of Yoga

The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises, Yoga is the coming together of the individual self or consciousness, with the infinite universal consciousness or spirit. Yoga is a method of inquiry into the nature of the mind, which emphasises practice and direct experience. Yoga is an ancient art based on a harmonising system for development of the body, mind, and spirit. Yoga signifies the ‘integration of personality at the highest level. It includes various practices and techniques mentioned in the yogic literature and is collectively referred to as ‘Yoga’.

Importance of Yoga

Yoga encourages a positive and healthy lifestyle for the physical, mental and emotional health of children. Yoga helps in the development of strength, stamina, endurance and high energy at the physical level. It also empowers oneself with increased concentration, calm, peace and contentment at a mental level leading to inner and outer harmony. With the help of yoga, you can manage daily stress and its consequences.

Yoga brings stability to the body and the wavering mind. It increases the lubrication of joints, ligaments, and tendons of the body. Studies in the field of medicine suggest that Yoga is the only form of physical activity that provides complete conditioning to the body because it massages all the internal organs and glands. It reduces the risk of many diseases. Yoga can create a permanently positive difference in the lifestyle of anybody practising it on a regular basis.

Benefits of Yoga

Yoga is a perfect way to ensure overall health and physical fitness. The physical building blocks of yoga are posture (asana) and breath. Through meditation, and breathing exercises (called pranayama), you can banish all your stress and lead a healthy life. In fact, it is one of the best remedies known to humankind, for curing chronic ailments that are otherwise difficult to be cured by other medications. People suffering from backaches and arthritis are often suggested to do asanas that concentrate on the exercise of the muscles at strategic locations. Pranayamas are the best breathing exercises to increase the capacity of the lungs.

A series of poses held in time with breathing, helps every part of the body. Yoga increases strength, endurance, flexibility, and balance. It increases the ability to perform activities, provides more energy and gives a restful sleep. Performing yoga daily helps in building muscular strength. The different asanas make the body more flexible. Moreover, yoga prevents cartilage and joint breakdown, increases blood flow, and lowers blood sugar. The most important benefit of yoga are its application in relieving stress, fatigue, invigoration and vitality. Yoga works as an immunity booster and gives peace of mind.

The amazing thing about Yoga is that its positive effects on the health and mind are visible over time. Another speciality about Yoga is its wide choice of asanas. Depending upon your stamina and overall health, you can choose from mild pranayamas and asanas to high-intensity asanas. It is a medication without the actual use of medicines. Moreover, no visible side effects are associated with the practice of Yoga on a regular basis. All you need to know is the most appropriate asanas according to the ability and structure of your body. Also, you need to learn the right way of performing the asanas because any wrong attempt can cause sprains and injuries.

Yoga practice is safe and can bring many health benefits to practitioners. The beauty of Yoga is that it can be practised by anyone. It doesn’t matter how old you are or what shape you are in. Yoga increases an individual’s physical coordination and promotes better posture. It helps stimulate the circulatory system, the digestive process as well as the nervous and endocrine systems. Yoga is dynamite to make you feel younger, refreshed and energetic.

Yoga is the perfect example of holistic health because of its combination of mind and body. It has become more popular than ever, with celebrities, politicians, business people, and people from every walk of life currently practising. Yoga is a multidisciplinary tool extremely useful to purify the mind and body and gain control over our minds and emotions. It is the most popular means for self-transformation and physical well-being.

Frequently Asked Questions on Essay on Yoga

Why is yoga important.

Regular Yoga practice can help in body relaxation and flexibility. Relieves chronic stress and releases mental distress.

What are the benefits of Yoga?

Yoga makes the body flexible and improves breathing patterns. It can help build muscle strength and regulate blood flow. Practising yoga regularly thus helps keep diseases away and improves immunity

Mention a few easy Yoga poses.

Padmasana (sitting pose), tadasana (mountain pose), and balasana (Child’s pose) are three examples of yoga poses.

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Essay on Yoga

Here we have shared the Essay on Yoga in detail so you can use it in your exam or assignment of 150, 250, 400, 500, or 1000 words.

You can use this Essay on Yoga in any assignment or project whether you are in school (class 10th or 12th), college, or preparing for answer writing in competitive exams. 

Topics covered in this article.

Essay on Yoga in 150 words

Essay on yoga in 250-300 words, essay on yoga in 500-1000 words.

Yoga is an ancient practice originating from India, known for its physical, mental, and spiritual benefits. Combining physical postures, breathing techniques, and meditation, yoga promotes overall well-being. It enhances flexibility, strength, and balance while reducing stress and anxiety. Yoga cultivates mindfulness, improving focus and promoting inner peace. The ethical principles of yoga guide practitioners towards positive values such as compassion and truthfulness. It is inclusive and suitable for people of all ages and fitness levels. Yoga has gained global popularity and recognition, leading to the establishment of International Yoga Day on June 21st. It is a transformative practice that improves physical health, mental well-being, and spiritual growth. By embracing yoga, individuals can find harmony, balance, and inner peace, enhancing their overall quality of life.

Yoga is an ancient practice that originated in India and has gained global popularity for its numerous physical, mental, and spiritual benefits. It is a holistic discipline that combines physical postures, breathing techniques, meditation, and ethical principles to promote overall well-being.

The practice of yoga brings harmony between the body and mind, enhancing flexibility, strength, and balance. It improves physical fitness and promotes relaxation, reducing stress and anxiety. Regular practice of yoga helps to increase mindfulness, improve focus, and cultivate a sense of inner peace.

Yoga is not just a physical exercise but a way of life. It encourages self-discipline, self-awareness, and self-transformation. The ethical principles of yoga, known as the Yamas and Niyamas, guide practitioners toward compassion, truthfulness, contentment, and other positive values.

The beauty of yoga lies in its inclusivity. It can be practiced by people of all ages and fitness levels. Whether you are a beginner or an advanced practitioner, yoga offers a space for personal growth and self-exploration.

Yoga has transcended cultural boundaries and has become a global phenomenon. Its popularity is attributed to its effectiveness in promoting physical health, mental well-being, and spiritual growth. It has also been recognized by the United Nations, which declared June 21st as International Yoga Day, highlighting its significance as a holistic practice for humanity.

In conclusion, yoga is a transformative practice that benefits individuals physically, mentally, and spiritually. Its ancient wisdom and holistic approach make it a valuable tool for managing stress, improving fitness, and promoting overall well-being. By embracing yoga, individuals can cultivate a balanced and harmonious life, finding inner peace and contentment amidst the challenges of the modern world.

Title: The Transformative Power of Yoga – Cultivating Harmony in Body, Mind, and Spirit

Introduction :

Yoga, an ancient practice originating from India, has gained global popularity for its holistic approach to health and well-being. Combining physical postures, breathing techniques, meditation, and ethical principles, yoga offers a comprehensive system for cultivating harmony in body, mind, and spirit. This essay explores the origins and philosophy of yoga, its physical and mental benefits, and its profound impact on personal transformation.

Origins and Philosophy

Yoga traces its roots back thousands of years to ancient Indian civilization. It is deeply rooted in Hindu philosophy and encompasses various paths to self-realization. The word “yoga” comes from the Sanskrit word “yuj,” which means to unite or join. It refers to the union of the individual self (jiva) with the universal consciousness (Brahman).

The practice of yoga is guided by the Yoga Sutras of Patanjali, a foundational text that outlines the philosophy and principles of yoga. Patanjali describes yoga as the cessation of the fluctuations of the mind, leading to a state of inner stillness and self-awareness.

Physical Benefits of Yoga

Yoga offers numerous physical benefits that contribute to overall health and well-being. The practice of asanas, or physical postures, improves flexibility, strength, and balance. It enhances body awareness, alignment, and posture, reducing the risk of injuries. Regular yoga practice can alleviate chronic pain, improve cardiovascular health, and enhance the functioning of the respiratory, digestive, and immune systems.

Mental and Emotional Benefits of Yoga

Beyond the physical realm, yoga provides profound mental and emotional benefits. The practice of pranayama, or breathing techniques, calms the nervous system, reduces stress, and promotes relaxation. Meditation cultivates mindfulness, improving focus, concentration, and emotional stability. Yoga fosters self-acceptance, self-compassion, and resilience, helping individuals navigate life’s challenges with greater ease. It promotes mental clarity, creativity, and a sense of inner peace.

Ethical Principles of Yoga

Yoga is not just a physical exercise but a way of life. It encompasses ethical principles known as the Yamas and Niyamas, guiding practitioners towards a virtuous and mindful existence. The Yamas include non-violence, truthfulness, non-stealing, moderation, and non-possessiveness. The Niyamas include purity, contentment, self-discipline, self-study, and surrender to a higher power. These principles encourage individuals to cultivate positive relationships, live with integrity, and embrace self-reflection and personal growth.

Personal Transformation and Spirituality

Yoga is a transformative practice that goes beyond the physical and mental realms, opening doors to spiritual growth and self-realization. It provides a path for individuals to connect with their inner selves and tap into their innate wisdom and intuition. The practice of yoga fosters a sense of interconnectedness, recognizing the oneness of all beings and the unity of the universe. It invites individuals to explore their spiritual nature and cultivate a deeper sense of purpose and meaning in life.

The Global Impact of Yoga

Yoga’s profound impact has transcended cultural boundaries, reaching people of diverse backgrounds and belief systems worldwide. It has gained recognition for its ability to improve physical health, mental well-being, and overall quality of life. In 2014, the United Nations declared June 21st as International Yoga Day, highlighting its global significance. On this day, people around the world come together to celebrate and practice yoga, emphasizing its role in promoting peace, harmony, and unity.

Conclusion :

Yoga is a transformative practice that offers a holistic approach to health and well-being. It harmonizes the body, mind, and spirit, fostering physical strength, mental clarity, and spiritual growth. Through the practice of asanas, pranayama, meditation, and ethical principles, individuals can experience profound personal transformation. Yoga’s impact extends beyond the individual, promoting global unity, peace, and interconnectedness. As more people embrace yoga, its benefits continue to ripple through society, creating a positive impact on individuals, communities, and the world at large. By cultivating inner harmony, practicing mindfulness, and embodying the principles of yoga, we can lead more fulfilling, balanced, and purposeful lives.

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Greater Good Science Center • Magazine • In Action • In Education

Why Yoga Is Good for Your Body and Brain, According to Science

When I (Dacher Keltner) was 18, I wandered into a yoga class in my first year of college, hosted on a basketball court in the school’s gym. At the time, some 40 years ago, yoga had mystical, somewhat cult-like connotations. While a handful of students waited on mats, the teacher arrived dressed in white clothes, looking like Jesus. After playing a song on a wooden flute, and reading a few Haiku poems, he led the class through a series of yoga postures. Yoga, just getting off the ground in the West, would prove to be a salve for my anxious tendencies.

Yoga may very well be one of our oldest happiness practices. Archeologists have discovered figurines in India that date from 5,000 years ago that represent what appear to be people in yoga postures. More certain is that yoga emerged some 2,500 years ago in Indus-Sarasvati civilization in Northern India as part of Hinduism.

Many in the West are familiar with one vein of yoga practices: the asanas, a Sanskrit that translates to “postures.” The full tradition is much broader, and encompasses pranayama (mindful breathing), meditations, chanting, sutras (yoga philosophy by the sage Patanjali), kriya (internal cleansing movements), and ethical principles related to kindness, selflessness, non-materialism, and nonviolence. Over its history, yoga has evolved into many forms, from Tai Chi and Qi Gong to hot yoga and core power yoga.

Today in the U.S., more than 36 million people practice yoga on a regular basis. They likely practice one of a couple kinds of yoga that derive from Vedic yoga and involve 12 basic postures, with names like plow, fish, cobra, locust, and bow pose. In addition to these metaphorical descriptions that add significance to the body’s movements, this kind of yoga also involves the teaching of deep breathing patterns and a focus on being present and mindful .

Does this practice work? Indeed, in the past decade, an emerging science of yoga has been uncovering the significant health and happiness benefits of this ancient practice. And it suggests that we should all think about hitting the mat more often.

The health benefits of yoga

Yoga is a practice of the mind and body, and it brings about health and happiness benefits through its direct influence on our nervous system.

Central to yoga is bringing awareness to our breath, also known as the “ujjayi pranayama,” the breath of fire. Deep breathing, like the kind cultivated in yoga, activates the vagus nerve, the large branch of nerves that begins at the top of the spinal cord and stimulates activation in the vocal apparatus, muscles that move the head and eyes, heart, respiration, digestive organs, and gut. Elevated vagal tone is good for a host of bodily functions, like digestion and immune function.

Some forms of slow yoga breathing involve contracting the glottis muscles in the throat, which improves the heart’s capacity to efficiently regulate blood pressure, and there’s some evidence that practicing yoga can reduce blood pressure .

In a recent study , 29 participants were randomly assigned to a four-month training program of either stretching or yoga respiratory exercises (ujjayi breath). During that time, the yoga group improved their inspiratory and expiratory pressures, the low/high-frequency ratio of heart rate variability, and heart rate variability itself—all markers of better cardiovascular and respiratory function . Simply stretching didn’t have the same effects.

Practice yoga

Jaylissa Zheng has created GGSC-tailored yoga videos, free of charge, that combine mindful body movements with science-backed meditations, available at JlissYoga.com.

In another recent study from a team at UC San Diego, 38 people who participated in a three-month yoga retreat showed a decrease in inflammatory processes , an immune response related to high blood pressure, diabetes, and autoimmune disease.

Given these shifts in the cardiovascular and nervous systems, it makes sense that yoga is good for our health. A regular practice can help loosen the muscles and connective tissues around the joints, which in turn can reduce aches and pains. In one recent study , 75 rheumatoid arthritis patients were randomly assigned to an eight-week yoga program or a waitlist. Rheumatoid arthritis, a painful condition that involves tender, swollen joints, is estimated to affect 54 million Americans each year and cost the health care system $19 billion . The patients who practiced yoga saw significant improvements in their experiences of physical pain, general health, vitality, and mental health, and these reductions in pain lasted nine months after the study ended.

According to other studies , practicing yoga can help reduce people’s stress, anxiety , and depression —perhaps better than traditional medication if you practice daily for over a month. Yoga has also been found to be an effective way to help people overcome addictions . In light of these findings, it’s not surprising that regular practitioners of yoga report being happier .

How yoga makes us happy

How does yoga make us happier? It might be related to its effects on heart rate variability and the vagus nerve, according to a review of 59 studies with a total of nearly 2,400 participants. People with higher heart rate variability and vagus nerve activity tend to be kinder and more compassionate, qualities that make for a happier life.

Yoga also shifts our brain chemistry . In one study, Chantal Villemure and colleagues from the National Institutes of Health used magnetic resonance imaging to examine gray matter in the brain, which naturally declines with age. They found that yoga practitioners had less grey matter decline in regions of the cortex involved in the experience of positive states such as joy and happiness.

Finally, yoga has been found to increase activity in the anterior cingulate cortex and the medial prefrontal cortex, brain areas that are associated with empathy, gratitude, and kindness. In other words, practicing yoga may help us experience more positive emotions and be more oriented toward others, both of which can create lasting happiness over time.

Eight years ago, I (Jaylissa Zheng) moved to New York. It was a move that left me suffering from many of the struggles that are rampant today: anxiety, sleeplessness, poor appetite, and a sense of despair. Medication did little, if anything, for my suffering. So I turned to yoga; I became a yoga teacher. And in performing and teaching this ancient happiness practice, I have found an embodied source of ever-richer resilience. Perhaps you, too, can find new meaning in one of the human race’s oldest happiness practices.

About the Authors

Jaylissa Zheng

Jaylissa Zheng is a student at UC Berkeley, a yoga teacher ( JlissYoga.com ), and (as of the Fall) a Ph.D. student, where she hopes to integrate yoga into her clinical practice.

Dacher Keltner

Uc berkeley.

Dacher Keltner, Ph.D. , is the founding director of the Greater Good Science Center and a professor of psychology at the University of California, Berkeley. He is the author of The Power Paradox: How We Gain and Lose Influence and Born to Be Good , and a co-editor of The Compassionate Instinct .

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Essay on Benefits of Yoga 500+ Words

Yoga is not just a physical exercise; it’s a path to well-being for the mind, body, and soul. In this essay, we will explore the numerous benefits of yoga, from enhancing physical health to nurturing inner peace and balance.

Physical Health

Yoga is renowned for its positive impact on physical health. It promotes flexibility, strength, and balance. According to statistics, regular yoga practice can improve flexibility by up to 35%, increase strength by 20%, and enhance balance by 15%. This physical fitness leads to a healthier and more active life.

Stress Reduction

One of the most significant benefits of yoga is stress reduction. In today’s fast-paced world, stress has become a common concern for people of all ages. Yoga’s focus on deep breathing and mindfulness helps calm the mind and reduce stress hormones. Experts recommend yoga as an effective stress management tool.

Mental Clarity and Focus

Yoga enhances mental clarity and focus. The practice of mindfulness during yoga sessions sharpens our concentration skills. Studies show that individuals who practice yoga regularly experience improved cognitive function, memory, and problem-solving abilities.

Emotional Well-being

Yoga nurtures emotional well-being by promoting feelings of peace and contentment. It encourages positive thinking and self-acceptance. Experts emphasize the role of yoga in reducing symptoms of anxiety and depression. Practicing yoga has been associated with increased levels of happiness and overall emotional balance.

Posture and Alignment

Good posture and spinal alignment are essential for a healthy body. Yoga helps correct posture issues and reduces the risk of back pain and related problems. It’s estimated that 80% of people will experience back pain at some point in their lives, making yoga a valuable preventive practice.

Respiratory Health

Yoga focuses on deep and mindful breathing, which is beneficial for respiratory health. It strengthens the lungs and improves lung capacity. Experts note that yoga can be particularly beneficial for individuals with asthma and other respiratory conditions.

Better Sleep

Sleep is essential for our physical and mental well-being. Yoga promotes better sleep quality by reducing stress and anxiety. Statistics show that individuals who practice yoga regularly report improved sleep patterns and a reduction in insomnia symptoms.

Immune System Boost

A strong immune system is our body’s defense against illnesses. Yoga practice has been linked to an enhanced immune system. Research suggests that yoga increases the production of antibodies and immune cells, making the body better equipped to fight off infections.

Weight Management

Maintaining a healthy weight is crucial for overall well-being. Yoga contributes to weight management by promoting mindful eating and physical activity. Statistics reveal that individuals who practice yoga are more likely to make healthy food choices and maintain a balanced weight.

Inner Peace and Balance

Beyond the physical and mental benefits, yoga offers a sense of inner peace and balance. It encourages self-reflection and self-awareness. Experts describe yoga as a journey toward self-discovery and a deeper connection with oneself.

Conclusion of Essay on Benefits of Yoga

In conclusion, the benefits of yoga are profound and far-reaching. It enhances physical health, reduces stress, and fosters mental and emotional well-being. Yoga promotes good posture, respiratory health, and better sleep. It boosts the immune system, aids in weight management, and most importantly, offers a path to inner peace and balance.

As a fifth-grader, you can begin exploring the world of yoga by starting with simple poses and breathing exercises. Yoga is for everyone, regardless of age or fitness level. Embrace the transformative power of yoga, and you’ll discover a holistic approach to improving your physical and mental well-being. Remember, the journey of a thousand miles begins with a single step, and in the case of yoga, that step can lead you to a healthier, happier, and more balanced life.

Also Check: List of 500+ Topics for Writing Essay

Yoga Essay in English for Students and Benefits of Yoga

Yoga is a very ancient practice in India. It has lots of benefits for someone who does it regularly. It improves a person’s mental, emotional, and spiritual wellbeing. This article has yoga essays for Students.

October 19, 2023

Table of Contents

Yoga Essay: Yoga, a timeless practice rooted in India’s history and philosophy, offers a path to physical, mental, and spiritual harmony. Yoga’s holistic approach to health and well-being makes it a valuable tool for a healthier, happier life, supported by ongoing scientific research. In this article, we’ll give you Yoga essays.

Essay on Benefits of Yoga

Yoga, a millennia-old practice from India, combines physical, mental, and spiritual exercises, gaining global popularity. This essay explores yoga’s advantages and its integral role in people’s lives.

Physical Benefits

• Enhanced Flexibility: Yoga increases flexibility, reducing injury risk.
• Improved Strength: It promotes functional strength and posture.
• Enhanced Balance: Yoga enhances coordination and stability, especially in older adults.
• Pain Relief: It alleviates chronic pain conditions like back pain and arthritis.

Mental Benefits

• Stress Reduction: Yoga lowers stress and promotes relaxation.
• Mental Clarity: It sharpens focus and cognitive function.
• Emotional Balance: Yoga fosters emotional awareness and management.
• Improved Sleep: It aids in relaxation and better sleep.

Spiritual Benefits

• Self-Discovery: Yoga encourages self-understanding and personal growth.
• Connection: Some find spiritual connection through yoga.

General Well-Being

• Weight Management: Yoga aids weight loss and balanced living.
• Digestive Health: It improves digestion and gastrointestinal health.
• Immune System Boost: Yoga strengthens the immune system.
• Longevity: Practitioners report increased vitality and longer lives.

Yoga Essay in English

Introduction.

Yoga, an ancient practice from India, has become a global phenomenon, offering holistic well-being. This essay explores yoga’s history, its physical and mental benefits, and its modern relevance.

Historical Origins

Yoga’s roots lie in the Sanskrit word “yuj,” meaning unity. It began over 5,000 years ago and evolved into various disciplines.

Varieties of Yoga

• Hatha Yoga: Focuses on postures and breathing.
• Vinyasa Yoga: A dynamic flow of postures.
• Ashtanga Yoga: A rigorous, sequenced practice.
• Kundalini Yoga: Combines postures, meditation, and chanting.
• Bikram Yoga: Involves a specific series in a heated room.

Physical and Mental Benefits

Yoga offers physical benefits like flexibility and strength. It promotes stress reduction, concentration, emotional stability, and self-awareness.

Relevance in the Modern World

In our fast-paced world, yoga offers a retreat from chaos, accessible to all, and continues to thrive in yoga studios, online classes, and wellness centres.

Yoga, a timeless practice, provides a path to well-being, whether improving fitness, reducing stress, or finding inner peace. Embrace yoga’s wisdom for a healthier, balanced life.

Importance of Yoga

Yoga’s holistic significance.

The importance of yoga transcends the realms of physical exercise and extends deep into the realms of holistic well-being both physically and mentally. This ancient practice which originated in India thousands of years ago has gained global recognition for its numerous benefits.

Physical Health Benefits

• Enhances flexibility, strength and balance.
• Improves circulation potentially alleviating chronic pain and reducing injury risk.
• Emphasises deep and mindful breathing techniques enhancing lung capacity and overall vitality.

Mental Wellness

A powerful stress-reduction tool for managing anxiety and depression.

Encourages relaxation and mindfulness through meditative aspects.

Fosters inner peace and emotional stability essential in today’s fast-paced world.

Beyond the Physical and Mental

• Instils discipline, patience and self-awareness.
• Encourages individuals to connect with their inner selves.
• Builds a harmonious relationship between mind and body.

In a well-being focused world, yoga is an invaluable practice that promotes holistic health making it an indispensable tool for those seeking a balanced and fulfilling life.

Yoga Essay in 300 words

Yoga, an ancient practice, endures as a holistic approach to well-being, with origins dating back over 5,000 years to the Indus Valley. It ranks among the world’s oldest forms of self-care and exercise, transcending cultural boundaries to attract millions of practitioners globally. This essay delves into yoga’s rich history, guiding principles, benefits, and its profound impact on the body, mind, and spirit.

The History of Yoga

Yoga’s history intertwines deeply with the spiritual and philosophical traditions of ancient India. Initially developed for spiritual awareness and self-realisation, the word “yoga” is rooted in the Sanskrit term “yuj,” signifying unity between the individual self (Atman) and universal consciousness (Brahman). Its history can be divided into the Vedic, classical, and modern eras, with Sage Patanjali’s Yoga Sutras during the classical period setting out the eight limbs of yoga, including ethical guidelines, physical postures (asanas), breath control (pranayama), and meditation techniques.

The Principles of Yoga

Yoga rests on fundamental principles:

• Ahimsa (Non-Violence): Promoting kindness and respect for all living beings.
• Satya (Truthfulness): Encouraging honesty in actions and words.
• Asteya (Non-Stealing): Advocating contentment and avoiding theft.
• Brahmacharya (Moderation): Emphasising balance in diet, behaviour, and thoughts.
• Aparigraha (Non-Possessiveness): Focusing on detachment from material possessions and desires.

The Physical Benefits of Yoga

Yoga offers physical benefits, enhancing flexibility, strength, balance, posture, and overall bodily system functioning. Different asanas target various muscle groups, leading to a toned and supple body. It also contributes to improved circulatory, digestive, and immune system health while mitigating chronic pain.

The Mental and Emotional Benefits of Yoga

Mental and emotional benefits include stress reduction, enhanced mental clarity, emotional stability, and inner peace through meditation and mindfulness. Yoga fosters self-awareness, aiding individuals in understanding their thought patterns and emotions.

The Spiritual Benefits of Yoga

Yoga’s spiritual aspects persist, promoting a deeper connection with the self and, for some, unity with the universe through meditation and self-reflection.

Yoga, a profound practice uniting the body, mind, and spirit, draws from rich ancient Indian traditions. Its principles guide ethical living, mindfulness, and personal growth. Offering extensive physical, mental, and spiritual benefits, yoga is a valuable tool for holistic well-being, enabling individuals to attain harmony and unity within themselves and the world.

Yoga Essay in 150 words

Yoga, an ancient practice hailing from India, has garnered global acclaim due to its multifaceted advantages encompassing physical, mental, and spiritual aspects. It melds physical postures, controlled respiration, and meditative techniques. In a mere 150 words, an exhaustive portrayal of yoga proves challenging, yet we’ll explore its significance.

Yoga fosters physical well-being by enhancing flexibility, strength, and equilibrium. Mentally, it aids in stress reduction and heightened mindfulness. Additionally, it forges a connection to one’s inner self, cultivating self-awareness and inner tranquillity.

Furthermore, yoga’s versatility renders it accessible to individuals spanning various age groups and fitness levels. Its capacity to mitigate issues like anxiety, depression, and chronic pain has earned recognition. This practice also underscores the value of proper nutrition and relaxation, thereby advocating a healthful lifestyle.

In essence, yoga transcends the realm of mere exercise; it evolves into a lifestyle, nurturing harmony among body, mind, and spirit. Its transformative abilities and holistic well-being promotion are undeniable.

Short Essay on Yoga

Yoga, an ancient Indian practice, has transcended borders to become a worldwide sensation, with its profound impact on physical, mental, and spiritual well-being. Beyond a mere exercise routine, it’s a comprehensive way of life. This essay explores yoga’s essence and its significance today.

Origins of Yoga

Yoga’s roots stretch back thousands of years to the Indus Valley civilization, designed to unite the individual with universal consciousness (“yoga” means unity). Indian philosophical texts like the Yoga Sutras and the Bhagavad Gita underpin its philosophy.

Physical Health

Yoga significantly enhances physical health through postures improving flexibility, strength, and balance. Regular practice alleviates chronic pain, corrects posture, and boosts overall fitness. It also emphasises proper breathing techniques, increasing circulation and reducing stress.

Mental and Emotional Well-being

Yoga extends to mental and emotional well-being. Mindfulness and meditation cultivate self-awareness and emotional stability, reducing stress, anxiety, and depression. Breathing and meditation are vital tools for navigating modern life’s challenges.

Spiritual Growth

Yoga intertwines with spiritual growth, providing a path for self-discovery and a connection to higher consciousness. While not religious, it encourages self-realisation and understanding of life’s purpose.

Yoga in the Modern World

Today, yoga is accessible through studios, online classes, and resources, making it inclusive for diverse audiences.

Yoga isn’t merely physical exercise; it’s a holistic approach to body, mind, and spirit. In our complex world, it continues to guide individuals towards a healthier, more fulfilling life amidst chaos. Its global appeal is a testament to the enduring relevance of its ancient wisdom in our modern lives.

Yoga Essay FAQs

Yoga is not a religion but has its foundations in spirituality. It can be practised in a secular or spiritual context.

Consistency is crucial. Engaging in yoga 2-3 times a week can result in noticeable improvements.

Meditation is a fundamental aspect of yoga, contributing to mental clarity, concentration, and inner tranquillity.

Prenatal yoga classes are tailored to expectant mothers and provide safe poses and breathing techniques suitable for pregnancy.

Basic yoga necessitates minimal equipment - a mat, comfortable attire, and, optionally, yoga props such as blocks and straps.

An often mistaken belief is that yoga revolves exclusively around physical contortions, whereas, in truth, it encompasses a comprehensive approach.

Yoga is adaptable for individuals of all age groups, with adjusted positions available for both youngsters and older adults.

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13 Benefits of Yoga

How It Helps the Mind and Body

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• What Yoga Is
• 13 Mind and Body Benefits

Yoga for Stress Relief

• Getting Started

Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time.

Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best.

Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management , or physical well-being, yoga's benefits are numerous.

What Is Yoga?

The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time.

Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and meditation .

While it was first practiced in India, yoga has now become popular all over the world. Many companies understand the benefits of yoga in the workplace, recognizing that relaxed workers are healthier and more creative. Thus, they are sponsoring yoga fitness programs. 

There are various styles of yoga, some moving through poses more quickly (almost like an aerobic workout) and others that focus on relaxing slowly and deeply into each pose. Some have a more spiritual angle while others are used purely as a form of exercise .

13 Yoga Benefits for the Mind and Body

The benefits of practicing yoga are numerous, promoting health in both the mind and body. Some of the most-recognized yoga benefits include:

• Reduced stress and anxiety
• Sounder sleep
• Reduced cortisol levels
• Improvement of many medical conditions
• Allergy and asthma symptom relief
• Lower blood pressure
• Help with smoking cessation
• Lower heart rate
• Spiritual growth
• Sense of well-being
• Reduced muscle tension
• Increased strength and flexibility
• Slowed aging process

Yoga’s benefits are so numerous, it gives a high payoff for the amount of effort involved.

Hosted by Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how physical activity can boost your mental strength. Click below to listen now.

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A little yoga in the morning, at night, or even during a lunch break can reduce stress . There are multiple ways that yoga works to lower stress levels. Studies show that yoga targets stress by lifting mood, allowing for increased mindfulness, and increasing self-compassion .

By improving mood, allowing us to focus on the present moment, and encouraging us to give ourselves a break, yoga is an effective stress reliever. Many popular techniques used to reduce stress are derived from yoga, such as:

• Controlled breathing
• Physical movement
• Mental imagery

Yoga combines several techniques used for stress reduction, so it provides the combined benefits of breathing exercises, stretching exercises, fitness programs, meditation practice, and guided imagery in one technique.

For those with physical limitations that may prevent a yoga practice, simple breathing exercises, meditation , or guided imagery might be a preferable option and provide similar benefits.

You can also look for chair yoga, yin yoga, and restorative yoga, all of which provide relaxation and movement but are not physically challenging.

How to Start Enjoying the Benefits of Yoga

You'll see more benefits if you practice yoga regularly, so choose a time each day to get on your mat. For people with certain physical limitations, chair yoga can be a good option. Some people feel self-conscious doing some of the poses. This is normal. Over time, your confidence will increase.

If you want to enjoy yoga benefits on a limited budget, it is possible to learn from a book or video. Another option is to look for a studio that offers donation-based classes. Online yoga classes may also be more financially accessible.

If you can, though, try taking a class in person. Yoga classes can be wonderful for beginners. You are surrounded by people of all levels of expertise and ability, and you will have someone talking you through the process and helping you to learn the correct form.

Aside from taking a class, there are several useful apps that can help you with yoga. Many provide tips to help you learn everything you need to know to make the practice a regular part of your life, enabling you to enjoy yoga's benefits for years to come. 

A Word From Verywell

The list of yoga benefits is long. One of the most notable is using yoga for stress relief. That said, this practice isn't for everyone. So, if the physical practice isn't possible or enjoyable for you, you may want to consider other options for boosting your mental and physical health.

That are many mental health strategies focused on self-improvement and many options for reducing stress. Find what works for your mind and body and do that.

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By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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17 Benefits of Yoga Backed by Science

What is yoga.

• Yoga & Health Restrictions
• Getting Started

Yoga is an ancient practice that combines physical poses, breathwork, and meditation . There are several different types of yoga. Some provide intense physical workouts, and others are more restorative and relaxed.  

About 1 in 7 adults in the United States has practiced yoga in the last 12 months. Many practice yoga for its potential health benefits, including improved flexibility and less stress . More research is still needed, but preliminary studies show that yoga improves physical health and quality of life.  

This article discusses the many benefits of yoga and which health conditions may benefit from it. 

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Yoga is a practice of meditative movements that combines physical exercise with breathing and mindfulness . Many yoga classes in the United States focus on physical poses (asanas). Other elements of yoga include breathing practices (pranayama) and meditation (dyana).

Styles of yoga include:

• Hatha yoga : A combination of poses and breathing exercises 
• Iyengar yoga : A practice that focuses on holding poses for long periods
• Power yoga (Ashtanga): An intense workout by moving quickly from one pose to the next
• Hot yoga (Bikram) : A series of 26 poses in a heated room to purify the body by sweating 
• Integral yoga : A slower, gentle type of yoga that focuses on breathing and chanting
• Viniyoga : A practice that adapts to an individual’s needs and abilities 
• Kundalini yoga: A breathing practice that focuses on energy

A Word From Verywell

Yoga is a great activity because of its versatility. Modifying poses as necessary is always an option, making it accessible to all levels. Yoga is excellent for improving overall mobility, endurance, and fitness and for enhancing blood flow and circulation.

17 Benefits of Yoga

Research shows that yoga can improve physical health by lowering inflammation , aiding digestion, and increasing strength. It may also have mental health benefits, including stress relief and improved self-confidence. 

Improves Flexibility

The most common reason adults in the United States try yoga is to improve their flexibility. Even low-impact types of yoga have been found to reduce muscle tightness and improve flexibility.  

Yoga may be especially helpful for older adults who want to slow down the loss of flexibility that naturally comes with age. A study found that adults over 65 can improve their flexibility with a regular yoga practice.  

Increases Strength

Moving through and holding yoga poses can help you improve flexibility and strength. Research shows that Hatha yoga provides improved strength in children and adults. Older adults and people with chronic health conditions can increase their strength with regular yoga sessions.  

Improves Balance

Many yoga poses require balance and can help you improve yours over time. One study found that when athletes and healthy adults engage in yoga, they improve their balance and athletic performance.  

A loss of balance is a common cause of falls in older adults, especially those in nursing facilities. Falling increases a person’s risk of serious illness and even death. Research shows that yoga may benefit older adults at risk of losing their balance. However, more research is needed to determine if yoga benefits older adults at risk of falls.

Promotes Better Posture and Body Awareness

Yoga may benefit people who want to improve their posture and increase their body awareness (how conscious of and connected you feel to your body). Engaging in physical yoga poses while breathing deeply and staying mindful of your movements can help you connect to your body.  

Yoga improves strength and flexibility, and this may lead to better alignment and posture.  

Teaches Breath Control

Yoga focuses on controlled breathing and mindfulness. This can improve breath control, which affects your stress and tension levels. Practices like yoga breathing, meditation, and chanting teach breath control and may lower stress over time.  

Reduces Inflammation

A study found that regularly practicing yoga may reduce the number of biochemical markers of inflammation in the blood. Over time, this can reduce inflammation and the risk of chronic health conditions like diabetes , arthritis , heart disease, and Crohn’s disease .  

Protects Joints

Practicing yoga may protect your joints and reduce joint pain. Strengthening your muscles helps to put less stress and tension on your joints. Research found that yoga was more effective at improving knee joint pain than massage.  

Improves Cardiovascular Function

A regular exercise routine improves your cardiovascular function and lowers heart disease risk. One study found that yoga breathing (pranayama) may improve heart health. Controlled breathing may improve oxygenation and put less stress on the heart.  

Improves Bone Health

Everyone loses bone density as they age, which increases the risk of fractures and falls. Holding yoga poses that require strength, such as a lunge, can improve bone density.

A 2016 study found that people who practiced yoga for just 12 minutes per day experienced improvements in bone density and started to reverse osteopenia (a decrease in bone mineral density that can lead to osteoporosis) and osteoporosis (a decrease in bone mineral density and bone mass).  

Improves Sleep

If you have trouble falling asleep or staying asleep lately, it may be time to try yoga. Exercise is known to improve sleep quality, and yoga is no exception. Yoga has a calming effect that can improve stress levels and sleep quality .  

Improves Brain Function

Studies show that people who practice yoga regularly may experience higher motivation, attention, and executive functioning levels. However, more research is needed to determine how yoga affects the brain.

Boosts Immunity

Yoga has been found to improve stress levels. Chronic stress affects the immune system and raises the risk of getting sick. Yoga also lowers inflammation, which is known to lead to chronic health conditions.  

Aids Stress Relief

Yoga has a positive effect on anxiety and stress levels. Asana yoga, in particular, has been found to help people better manage their stress. In addition to a physical workout, yoga provides opportunities for deep breathing and mindfulness. Together, these practices lower stress levels and improve well-being.

Improves Mental Health

While more research is needed, studies show that regularly practicing yoga may improve mental health. The physical poses and breathing practices are linked with reduced depression symptoms and better mental health.

Reduces Anxiety

Yoga may be an effective treatment for anxiety. One study found that yoga improved symptoms in people with anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga Nidra is a type of yoga that focuses on meditation and body awareness; it may be especially beneficial for those with anxiety.  

Boosts Self-Esteem

In addition to physical and mental health benefits, yoga may improve a person’s self-esteem. Studies show that people who practice yoga report higher self-esteem and improved body image levels.  

Helps With Burnout

Burnout is a common condition that occurs when a person experiences excessive exhaustion. Studies show that people who practice yoga may have more body awareness. This mind-body connection may help people take better care of themselves and avoid periods of burnout. More research is needed to determine if yoga can prevent burnout.  

Are There Any Risks to Yoga?

The risk of injury or harm from yoga is rare but possible. Healthcare providers usually consider yoga a safe activity, and poses can be modified based on your needs and limitations. Yoga poses should never feel painful.

The most common types of injuries from yoga are strains and sprains. Serious injuries are rare. To lower your risk of injury, choose a beginner class with an experienced instructor. Avoid extreme poses like headstands, and talk with your instructor about any necessary modifications. Also, ask your healthcare provider if they could recommend a certain type of yoga class.  

Tell your yoga instructor if you are pregnant or have chronic pain. When taking a hot yoga class, drink plenty of water before, during, and after the class. 

Is Yoga Good For Me If I Have a Health Condition?

Yoga may be beneficial for certain health conditions. Some studies show that yoga may improve chronic pain and ease certain symptoms. Regular yoga practice may reduce physical symptoms of menopause , including hot flashes . Talk with a healthcare provider about trying yoga to improve your health condition and symptoms. 

How to Get Started With Yoga

Yoga is a gentle exercise option that is ideal for many beginners. If you are new to yoga, consider starting with a beginner class to learn the basics. It may be helpful to arrive early and ask the instructor what to expect. 

When you begin to practice yoga, take it slow. Avoid pushing your body too hard; never hold a painful yoga pose.  

Yoga is a mind-body practice that combines physical poses, breathwork, and meditation. Preliminary research has overwhelmingly found that yoga benefits physical and mental health. Potential benefits include improved balance, increased bone density, less chronic pain, and lower stress levels. 

Yoga is generally considered a safe activity for most people. To get started, try a beginner class with an experienced instructor. If you are pregnant or have a chronic health condition, talk with a healthcare provider about the best type of yoga for you.

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By Carrie Madormo, RN, MPH Madormo is a health writer with over a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain, and public health.

What Are the Health Benefits of Yoga?

• Download PDF Copy

Yoga is a mindful movement practice that originates from India. It includes meditation, as well as a combination of positions, strengthening, and breathing exercises. The practice focuses on reconnecting the participant with their mind and body and is regarded as a form of physical, mental, and spiritual development.

Alongside this, yoga encourages the adoption of several lifestyle habits such as moderation in diet and abstinence from smoking and alcohol. This multi-dimensional aspect of yoga has extended to not only the maintenance of health but also the prevention of disease.

Among the health benefits, the practice of yoga has been linked to several health benefits that include decreasing chronic pain , stabilization of blood pressure, and stress reduction. Supportive data also suggest that yoga improves, strength, flexibility, breathing, balance, spine and mental health, and blood flow.

The effect of yoga on pain

Yoga has also been shown to be helpful for pain conditions. In a systematic review of yoga interventions, nine of 10 randomized controlled trials suggested that yoga leads to a significantly greater reduction in pain compared to the control interventions compared (standard care, self-care, therapeutic exercises, touch, and manipulation, or no intervention).

Yoga for the prevention of cardiovascular disease

Yoga has also been associated with improvements in several cardiovascular risk factors. The cardioprotective effects of yoga are believed to be mediated through stress reduction.

Stress is orchestrated through the hypothalamic-pituitary-adrenal axis, which culminates in hormonal secretion such as cortisol, glucagon, renin and angiotensin, and pro-inflammatory cytokines.

The physiological effect of the hormonal release includes increased blood pressure levels, hyperglycemia, and a pro-atherogenic effect (tending to promote the formation of fatty deposits in the arteries). In addition, increased heart rate and myocardial workload occur, alongside platelet aggregation and the production of a prothrombotic (increased risk of blood clots in vessels) environment.

Slow breathing and meditation which are included as part of yoga practices, can promote the activation of the parasympathetic nervous system; in turn, this may increase the variability of the heart rate to improve vascular tone.

Yoga may also reduce the level of dopamine and increase serotonin; this has been linked to improvements to mental and physical health. Moreover, the practice has also been shown to reduce plasma levels of inflammatory markers such as interleukin (IL) 6 C reactive protein as well as markers of oxidative stress.

Relative to other forms of exercise, yoga practices demonstrate equal or superior effects in improvements to several health outcomes which include ultra gnomic function, stress, antioxidant status, as well as patient recorded outcomes unrelated to physiological fitness. These include anxiety and depression, quality of life, and pain.

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Yoga and mental health

Several randomized controlled trials have reported beneficial effects of yoga interventions for the treatment of depressive symptoms. However, the data is insufficient to conclude whether there is a substantial clinical justification to consider yoga as a treatment for depression, particularly as the effect of yoga interventions as compared to active controls is less conclusive.

With regards to fatigue, a systematic review of 19 randomized controlled trials evaluating the effect of yoga on fatigue showed a small positive effect come up with a standard mean difference (SMD) of 0.28. An SMD value in the range 0.3- 0.5 can be regarded as small, 0.5- 0.8 as moderate, and >0.8 as large.

In anxiety, most studies describe the beneficial effects of yoga interventions, particularly when they are compared to passive controls as well as active controls such as relaxation response or drug therapy.

A single review article examining the affective yoga for the treatment of post-traumatic stress disorder (PTSD) has shown that yoga practice was reported to significantly reduce symptoms; self-reported symptoms of stress and respiration rate were analyzed in response to a natural disaster. In the context of combat and terrorism, a review has suggested a possible role of yoga in managing PTSD, although cites the need for greater long-term study.

Yoga vs other physical exercise interventions

Compared to inactive controls (i.e., education booklets), small to moderate significant effects favoring yoga were found for lower limb strength, depression, balance, lower body flexibility, perceived mental health, perceived physical health, sleep quality, and vitality.

Relative to active controls such as walking and aerobics yoga also elicits significant small to moderate effects were also found for lower body strength, lower body flexibility, and depression. This effect is also seen in elderly populations.

There are several areas in which yoga may be beneficial, however, more research is required to establish more definitive links between the health effects of yoga and particular health outcomes. Yoga is a therapeutic intervention that is only recently been used as such, that full studies are relatively few. Further investigations are warranted as there is a possible link between the underlying psychophysiological effects and positive health outcomes.

Nonetheless, yoga is promoted as part of physical activity policies worldwide owing to its multimodal benefits (improving muscle strength, balance, and flexibility) that produce measurable and perceived improvements in physical and mental wellbeing.

References:

• Kivimäki M, Steptoe A. (2018) Effects of stress on the development and progression of cardiovascular disease. Nat Rev Cardiol. doi: 10.1038/nrcardio.2017.189.
• Cramer H, Lauche R, Haller H, et al. (2014) Effects of yoga on cardiovascular disease risk factors: a systematic review and meta-analysis. Int J Cardiol. doi: 10.1016/j.ijcard.2014.02.017.
• Manchanda SC, Narang R, Reddy KS, et al. (2000) Retardation of coronary atherosclerosis with yoga lifestyle intervention. J Assoc Physicians India.
• Lakkireddy D, Atkins D, Pillarisetti J, et al. (2013) Effect of yoga on arrhythmia burden, anxiety, depression, and quality of life in paroxysmal atrial fibrillation: the YOGA My Heart Study. J Am Coll Cardiol. doi:10.1016/j.jacc.2012.11.060.
• Ross A, Thomas S. (2010) The health benefits of yoga and exercise: a review of comparison studies. J Altern Complement Med. doi: 10.1089/acm.2009.0044.
• Prabhakaran D, Chandrasekaran AM, Singh K, et al. (2020) Yoga-Based Cardiac Rehabilitation After Acute Myocardial Infarction: A Randomized Trial. J Am Coll Cardiol. doi:10.1016/j.jacc.2020.01.050.
• Sivaramakrishnan D, Fitzsimons C, Kelly P, et al. (2019) The effects of yoga compared to active and inactive controls on physical function and health-related quality of life in older adults- systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act. doi:10.1186/s12966-019-0789-2.

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Last Updated: Nov 19, 2021

Hidaya Aliouche

Hidaya is a science communications enthusiast who has recently graduated and is embarking on a career in the science and medical copywriting. She has a B.Sc. in Biochemistry from The University of Manchester. She is passionate about writing and is particularly interested in microbiology, immunology, and biochemistry.

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Scientific benefits of Yoga: A Review

• August 2018
• International Journal of Multidisciplinary Research Review 3(8):144-148.
• 3(8):144-148.

• University of Delhi

• Sam Higginbottom University of Agriculture, Technology and Sciences

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9 Benefits of Yoga

If you’ve done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe.

Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing. 

A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. Try it:  Tree Pose Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute. 

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain. Try it:  Cat-Cow Pose Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching. 

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to  a Johns Hopkins review of 11 recent studies .

4. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to  healthier hearts.  Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga. Try it:  Downward Dog Pose Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows  that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It:  Legs-Up-the-Wall Pose Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes. 

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress. 

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It:  Corpse Pose (Savasana)  Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community. 

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care. 

Scientific research on yoga benefits .

The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.

Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.

Try It Yoga Classes for Seniors 

“If you’re new to yoga, it’s good to sign up for a class so you can learn good form,” Jeter says. Call local yoga studios, gyms, or senior centers and ask if they offer classes taught by a teacher trained to work with older people or those with physical limitations. A gentle yoga class can be a good choice. Chair (or seated) yoga is a great option if your mobility or balance is limited, according to Jeter. Move at your own pace—and remember that any yoga pose can be modified so it’s right for you. Just ask your teacher.

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Exploring the therapeutic effects of yoga and its ability to increase quality of life

Catherine woodyard.

Department of Health, Exercise Science and Recreation Management, The University of Mississippi, The Center for Health Behavior Research, 215 Turner Center, University, MS, USA

The objective of this study is to assess the findings of selected articles regarding the therapeutic effects of yoga and to provide a comprehensive review of the benefits of regular yoga practice. As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this manuscript provides information regarding the therapeutic effects of yoga as it has been studied in various populations concerning a multitude of different ailments and conditions. Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions and involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Results from this study show that yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.

INTRODUCTION

A 3,000 year old tradition, yoga, is now regarded in the Western world as a holistic approach to health and is classified by the National Institutes of Health as a form of Complementary and Alternative Medicine (CAM).[ 1 ] The word “yoga” comes from a Sanskrit root “yuj” which means union, or yoke, to join, and to direct and concentrate one's attention.[ 2 , 3 ] Regular practice of yoga promotes strength, endurance, flexibility and facilitates characteristics of friendliness, compassion, and greater self-control, while cultivating a sense of calmness and well-being.[ 4 , 5 ] Sustained practice also leads to important outcomes such as changes in life perspective, self-awareness and an improved sense of energy to live life fully and with genuine enjoyment.[ 6 – 8 ] The practice of yoga produces a physiological state opposite to that of the flight-or-fight stress response and with that interruption in the stress response, a sense of balance and union between the mind and body can be achieved.[ 9 ]

Yoga is a form of mind-body fitness that involves a combination of muscular activity and an internally directed mindful focus on awareness of the self, the breath, and energy.[ 4 ] Four basic principles underlie the teachings and practices of yoga's healing system.[ 6 ] The first principle is the human body is a holistic entity comprised of various interrelated dimensions inseparable from one another and the health or illness of any one dimension affects the other dimensions. The second principle is individuals and their needs are unique and therefore must be approached in a way that acknowledges this individuality and their practice must be tailored accordingly. The third principle is yoga is self-empowering; the student is his or her own healer. Yoga engages the student in the healing process; by playing an active role in their journey toward health, the healing comes from within, instead of from an outside source and a greater sense of autonomy is achieved. The fourth principle is that the quality and state of an individuals mind is crucial to healing. When the individual has a positive mind-state healing happens more quickly, whereas if the mind-state is negative, healing may be prolonged.

Yoga philosophy and practice were first described by Patanjali in the classic text, Yoga Sutras , which is widely acknowledged as the authoritative text on yoga.[ 2 , 6 ] Today, many people identify yoga only with asana, the physical practice of yoga, but asana is just one of the many tools used for healing the individual; only three of the 196 sutras mention asana and the remainder of the text discusses the other components of yoga including conscious breathing, meditation, lifestyle and diet changes, visualization and the use of sound, among many others.[ 6 ] In Yoga Sutras , Patanjali outlines an eightfold path to awareness and enlightenment called ashtanga , which literally means “eight limbs”.[ 2 , 10 ]

The eight limbs are comprised of ethical principles for living a meaningful and purposeful life; serving as a prescription for moral and ethical conduct and self-discipline, they direct attention towards one's health while acknowledging the spiritual aspects of one's nature. Any of the eight limbs may be used separately, but within yoga philosophy the physical postures and breathing exercises prepare the mind and body for meditation and spiritual development.[ 4 , 10 ] Based on Patanjali's eight limbs, many different yogic disciplines have been developed. Each has its own technique for preventing and treating disease.[ 1 ] In the Western world, the most common aspects of yoga practiced are the physical postures and breathing practices of Hatha yoga and meditation.[ 4 ] Hatha yoga enhances the capacity of the physical body through the use of a series of body postures, movements (asanas), and breathing techniques (pranayama). The breathing techniques of Hatha yoga focus on conscious prolongation of inhalation, breath retention, and exhalation. It is through the unification of the physical body, breath, and concentration, while performing the postures and movements that blockages in the energy channels of the body are cleared and the body energy system becomes more balanced. Although numerous styles of Hatha yoga exist, the majority of studies included in this manuscript utilized the Iyengar style of yoga. The Iyengar method of Hatha yoga is based on the teachings of the yoga master B.K.S. Iyengar.[ 1 ] Iyengar yoga places an emphasis on standing poses to develop strength, stability, stamina, concentration and body alignment. Props are utilized to facilitate learning and to adjust poses and instruction is given on how to use yoga to ease various ailments and stressors.

Yoga is recognized as a form of mind-body medicine that integrates an individual's physical, mental and spiritual components to improve aspects of health, particularly stress related illnesses.[ 8 ] Evidence shows that stress contributes to the etiology of heart disease, cancer, and stroke as well as other chronic conditions and diseases.[ 11 ] Due to the fact that stress is implicated in numerous diseases, it is a priority to include a focus on stress management and reduction of negative emotional states in order to reduce the burden of disease. Viewed as a holistic stress management technique, yoga is a form of CAM that produces a physiological sequence of events in the body reducing the stress response. The scientific study of yoga has increased substantially in recent years and many clinical trials have been designed to assess its therapeutic effects and benefits.

As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this review of the literature is timely and important and provides information regarding the therapeutic effects of yoga in various populations concerning a multitude of different ailments and conditions. Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions.[ 4 ] Yoga therapy involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.[ 4 , 6 , 12 – 17 ]

In order to locate research studies and interventions that examined the therapeutic effects of yoga, databases were searched through Google Scholar via a universities web browser. Initially, the following key words were entered into the database via the advanced search option: “yoga,” and “therapeutic effects.” This search was conducted to obtain general information regarding yoga's therapeutic effects in the existing literature. Subsequently, a second search was conducted using the following key words or exact phrases, “hatha yoga,” “therapeutic effects of yoga,” “stress,” “anxiety, “depression,” “pain,” and “chronic disease.” The following criteria were used for including studies in this review: (1) the article had to be peer reviewed, (2) published between the years 1990 and 2009, (3) the intervention had to incorporate some form of yoga and/ or meditation, and (4) effects of yoga on some outcome were measured.

In order to select the articles included in this manuscript, several steps were taken. First, the title was read. If the article appeared appropriate to the examination of the therapeutic effects of yoga, it was saved to a folder. The articles describing interventions that utilized yoga as a means to achieve some health outcome were chosen for further review. Each of the articles chosen were then thoroughly read and reviewed. The articles chosen include a broad spectrum of the benefits, application, and therapeutic effects of yoga.

Mental health problems such as depression, anxiety, stress, and insomnia are among the most common reasons for individuals to seek treatment with complementary therapies such as yoga.[ 18 ] Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response.[ 5 ] The latter is calming and restorative; it lowers breathing and heart rate, decreases blood pressure, lowers cortisol levels, and increases blood flow to the intestines and vital organs.

One of the main goals of yoga is to achieve tranquility of the mind and create a sense of well-being, feelings of relaxation, improved self-confidence, improved efficiency, increased attentiveness, lowered irritability, and an optimistic outlook on life.[ 9 ] The practice of yoga generates balanced energy which is vital to the function of the immune system.[ 9 ] Yoga leads to an inhibition of the posterior or sympathetic area of the hypothalamus. This inhibition optimizes the body's sympathetic responses to stressful stimuli and restores autonomic regulatory reflex mechanisms associated with stress. Yogic practices inhibit the areas responsible for fear, aggressiveness and rage, and stimulate the rewarding pleasure centers in the median forebrain and other areas leading to a state of bliss and pleasure. This inhibition results in lower anxiety, heart rate, respiratory rate, blood pressure, and cardiac output in students practicing yoga and meditation.[ 6 , 13 , 19 , 20 ]

Consistent yoga practice improves depression and can lead to significant increases in serotonin levels coupled with decreases in the levels of monamine oxidase, an enzyme that breaks down neurotransmitters and cortisol.[ 5 ] A range of therapeutic approaches is available for the management of depressive disorders, but many patients turn to complementary therapies due to the adverse effects of medication, lack of response or simply preference for the complementary approach. A number of studies demonstrate the potential beneficial effects of yoga interventions on depression, stress, and anxiety.[ 18 , 21 , 22 ]

Improved flexibility is one of the first and most obvious benefits of yoga.[ 5 ] With continued practice comes a gradual loosening of the muscles and connective tissues surrounding the bones and joints; this is thought to be one reason that yoga is associated with reduced aches and pains. Yoga helps to build muscle mass and/ or maintain muscle strength, which protects from conditions such as arthritis, osteoporosis and back pain.[ 6 ] During a yoga session, the joints are taken through their full range of motion, squeezing and soaking areas of cartilage not often used and bringing fresh nutrients, oxygen and blood to the area, which helps to prevent conditions like arthritis and chronic pain.[ 5 ] Without proper sustenance, neglected areas of cartilage will eventually wear out and expose the underlying bone. Numerous studies have shown that asana, meditation or a combination of the two reduced pain in people with arthritis, Carpel Tunnel syndrome, back pain and other chronic conditions.[ 5 , 6 , 17 , 23 – 25 ] Yoga also increases proprioception and improves balance.[ 5 ]

Yoga increases blood flow and levels of hemoglobin and red blood cells which allows for more oxygen to reach the body cells, enhancing their function.[ 5 ] Yoga also thins the blood which can decrease the risk of heart attack and stroke, as they are often caused by blood clots. Twisting poses wring out venous blood from internal organs and allow oxygenated blood to flow in when the twist is released. Inverted poses encourage venous blood flow from the legs and pelvis back to the heart and then pumped through the lungs where it becomes freshly oxygenated. Many studies show yoga lowers the resting heart rate, increases endurance, and can improve the maximum uptake and utilization of oxygen during exercise.[ 13 , 20 , 26 ] Consistently getting the heart rate into aerobic range lowers the risk of heart attack.[ 5 ] While not all yoga is aerobic, even yoga exercises that do not increase heart rate into the aerobic range can improve cardiovascular functioning.

While yoga is not a cure for a cancer, nor a definitive way of preventing it, yoga increases physical, emotional and spiritual wellness, and brings about a certain peace, of which many cancer patients desire.[ 27 ] Yoga, breathing exercises, and meditation can reduce stress, promote healing, and enhance quality of life for patients with cancer.[ 28 , 29 ] The growth of tumors and other cancer indicators are exacerbated by stress, thus it is especially important for people with cancer to reduce and manage stress effectively.[ 27 ] Several premises exist as rationale for applying yoga-based interventions with cancer patients. Research suggests that yoga can produce an invigorating effect on mental and physical energy that improves fitness and reduces fatigue.[ 28 ] Additionally, when practicing yoga, a fundamental emphasis is placed on accepting one's moment-to-moment experiences creating mindfulness and not forcing the body past its comfortable limits. Having this healthy sense of acceptance is especially important for individuals dealing with life-threatening illness as it decreases the stress one experiences from unpleasant symptomology. Initially, cancer patients likely benefit from the poses themselves which are designed to exercise each and every muscle, nerve and gland throughout the body.[ 27 ] The postures precisely address the tension, holding, and blockage of energy in any particular joint or organ. As this tension is released, energy flows more readily throughout the body and allows patients to experience a sense of increased well-being and strength as well as a balance of mind, body and spirit.

While stimulation is good, too much taxes the nervous system and yoga provides relief from excess stimulation and the stressors and hectic nature of modern life.[ 5 ] Restorative postures, savasana, pranayama, and meditation encourage pratyahara, a turning inward of the senses which enables downtime for the nervous system, the byproduct often being improved sleep. Pharmacological treatment of insomnia is often associated with hazardous side effects such as states of confusion, psychomotor performance deficits, nocturnal falls, dysphoric mood, impaired intellectual functioning and daytime sleepiness, especially in older adults.[ 30 ] Therefore, alternative forms of therapy for improving sleep are becoming utilized more frequently. These alternative therapeutic approaches can be generally classified into three categories: behavioral based educative methods (e.g. avoiding caffeine or other stimulants before bedtime), relaxation techniques (e.g. progressive muscular relaxation, yoga, and meditation) and formal psychotherapy. Because of its ability to increase relaxation and induce a balanced mental state, yoga has been studied to evaluate its possible effects on sleep and insomnia.[ 16 , 30 ]

In summary, stress has a negative impact on the immune system and prolonged exposure increases susceptibility to disease and leads to physical and mental health problems such as anxiety and depression.[ 9 , 19 ] Practicing yoga and meditation as a means to manage and relieve both acute and chronic stress helps individuals overcome other co-morbidities associated with diseases and leads to increased quality of life.[ 14 , 31 ] As a non-pharmacological form of treatment, yoga based interventions are an alternative option for the treatment of mood disorders. Further investigation of yoga as a therapeutic intervention in depressive disorders is needed and future studies should seek to identify which of the yoga-based interventions is most effective and what levels of severity of depression are more likely to respond to this approach.

In addition to the effects of yoga on mood disorders and stress reduction, yogic practices are shown to improve cardiorespiratory performance, psychological profile, and plasma melatonin levels and also significantly reduced systolic blood pressure, diastolic blood pressure, mean arterial pressure, and orthostatic tolerance.[ 16 , 26 ] Furthermore, yoga helps to improve the cardiovascular efficiency and homeostatic control of the body and results in improvements in autonomic balance, respiratory performance, and overall well-being. Yoga based lifestyle modifications were also shown to aid in regression of coronary lesions as well as to improve myocardial perfusion in patients with CAD.[ 32 ] Inevitably, cardiovascular parameters alter as one ages, but these age-related deteriorations in cardiovascular functions are slower in persons who practice yoga regularly as yoga practitioners had lower heart rate as well as lower systolic and diastolic blood pressure than matched controls.[ 13 ]

Numerous studies show that asana, meditation or a combination of the two can reduce pain and disability while improving flexibility and functional mobility in people with a number of conditions causing chronic pain.[ 5 , 6 , 17 , 23 – 25 ] Additionally, in some cases use of pain medication was reduced or eliminated completely. Yoga was also shown to improve gait function and reduce age-related changes in gait among a group of healthy, non-obese elders.[ 33 ]

Regarding yoga's effects for cancer patients, results show a decrease in post-chemotherapy-induced nausea frequency, nausea intensity, intensity of anticipatory nausea, and anticipatory vomiting.[ 29 ] Additionally, yoga subjects reported decreased anxiety, depression, and distressful symptoms and also showed significantly reduced toxicity scores compared to the controls. Results from another study showed patients experienced significantly lower levels of pain and fatigue, and higher levels of invigoration, acceptance and relaxation following participation in a yoga intervention.[ 28 ] Yoga, breathing exercises, and meditation can reduce stress, promote healing, increase energy, decrease adverse treatment effects, and enhance quality-of-life for patients with cancer.[ 28 , 29 ]

Yoga's ability to increase relaxation and induce a balanced mental state was studied to evaluate its effect on sleep quality and improving insomnia. Regular practice of yoga resulted in a significant decrease in the time taken to fall asleep, an increase in the total number of hours slept, and in the feeling of being rested in the morning.[ 30 ] Additionally, yoga had a positive influence on sleep patterns in individuals with lymphoma.[ 16 ] Furthermore, participation in yoga classes improved self-reported quality-of-life as well as measures of physical function among an elderly population.[ 14 ]

According to Buddhist philosophy the roots of addiction are in the mind and the practice of mindful meditation encourages addicts to accept the basic impermanence of human experience and helps them to develop a detached awareness of thoughts.[ 12 ] Yoga and meditation practices exert positive influence on addictive behaviors. Through the practice of yoga, addicts shift from self-inflicted harm and disrespect toward their bodies to more respectful, caring, and loving behaviors. Eating disorders are a specific type of addiction and yoga appears to be beneficial in improving body image disturbances and useful in the recovery from eating disorders.[ 34 ] One study found that female yoga practitioners attribute their positive feelings and sense of well-being to yoga practice and report less self-objectification, greater satisfaction with physical appearance and fewer disordered eating attitudes compared to non-yoga practitioners.[ 35 ]

The findings of the aforementioned studies examining the psychological and physical outcomes of yoga prove difficult to summarize and draw concrete conclusions due to variation in the research designs, differences in the duration and frequency of yoga classes, and differences in the specific yoga programs and populations being studied. Nonetheless, results for the included studies demonstrate many of the numerous therapeutic effects, benefits and profound healing power of yoga.

Rapidly emerging in the Western world as a discipline for integrating the mind and body into union and harmony, when adopted as a way of life, yoga improves physical, mental, intellectual and spiritual health. Yoga offers an effective method of managing and reducing stress, anxiety and depression and numerous studies demonstrate the efficacy of yoga on mood related disorders.

Currently, treatment for anxiety and depression involves mostly psychological and pharmacological interventions; however, mind-body interventions are becoming increasingly popular as a means to reduce stress in individuals. Yoga, a form of mind-body exercise, has become an increasingly widespread therapy used to maintain wellness, and alleviate a range of health problems and ailments. Yoga should be considered as a complementary therapy or alternative method for medical therapy in the treatment of stress, anxiety, depression, and other mood disorders as it has been shown to create a greater sense of well-being, increase feelings of relaxation, improve self-confidence and body image, improve efficiency, better interpersonal relationships, increase attentiveness, lower irritability, and encourage an optimistic outlook on life.

Researchers are only beginning to understand how disciplines such as yoga promote personal growth, health and well-being. By acknowledging the unity of mind, body and spirit, mind-body fitness programs (i.e. yoga) can assist people in their pursuit of peace, calmness, and greater wholeness and integration in their lives. Health care professionals, health educators and the like, need to be aware of the potential of yoga as an important component of a personal wellness plan.

While no concrete guidelines exist regarding the frequency of practice, the more you practice the more you benefit. Yoga is a personalized practice and as such, frequency and duration are personal questions with individual answers. Practice should happen with wisdom and should be modified to meet individual needs and goals. Individuals should practice as often as possible, especially in the beginning. The length of the induction phase will vary depending on an individual's initial level of fitness and health status; the more difficult yoga is for someone in the beginning the more their body needs it.

While modern medicine has the ability in many cases to heal physical diseases and alleviate psychological disorders, it is argued that a purely medical approach is far less effective in healing the emotional, intellectual, and personality layers of the human entity. The discipline of yoga offers individuals a timeless and holistic model of health and healing and although it may not result in the complete elimination of physical diseases and/ or adverse conditions from the body it offers a holistic path of healing. There exists an indisputable connection between a person's overall physical and mental health and the inner peace and well-being yoga is designed to achieve. Yoga suspends the fluctuations of the mind and by acting consciously, we live better and suffer less.

Source of Support: Nil

Conflict of Interest: None declared

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Largest Compilation of Structured Essays and Exams

7 Benefits of Yoga Essay | Importance of Yoga in Daily Life

December 21, 2017 by Study Mentor Leave a Comment

Everyone in this world wants to stay healthy. But no one spends time to stay healthy. Yes you can stay healthy just you have to spend 10 to 15 minutes for yoga. Yoga aims to physical and mental exercise. Physically it comprises of various “aasans” or yoga postures. Mental techniques are like breathing exercises such as ‘pranayam’ and meditation.

Ultimate aim of yoga is to attain enlightenment. Yoga brings discipline in you. It gives you healthy mind and healthy body. It helps us to attain physical, mental and spiritual qualities.

Yoga offers uniting the body, breath and mind. It provides you beautiful skin, peaceful mind and good health. It makes you ageless. On 1st of June we celebrate “ World Yoga Day ”. Many of the people started doing yoga after knowing the benefits of yoga. Sometimes medicines may fail but if you keep on doing yoga regularly you will never need a doctor.

Table of Contents

Yoga can help you to

• Weight loss
• Maintain fitness
• Relief stress
• Build inner space
• Improve immunity
• Build better relationship
• Helps to control anger
• Increases immunity

Yoga has started spreading. But yoga requires patience and dedication. For beginners injuries are very common in yoga but once you becomes comfortable with it you will start enjoying yoga, also you will remain in shape. After starting yoga try to exceed your limits so that it will develop your skills and make you flexible.

Benefits of Yoga are

Yoga postures such as pranayama and suryaasan daily can keep you fit. It improves health and gives you mental strength to work properly.

Many of us want to stay fit and lose weight. So yoga is the best solution to lose your weight. Asans like Kapalbhati and AnulomVilom helps to reduce weight. Breathing process helps a lot to lose weight. There is different yoga for breathing exercise. With regular practice of yoga it can help to reduce weight.

• Stress relief

If you start your day by doing yoga it probably can help you to reduce your stress. Yoga during day can be a great way to get rid of stress both in mind and body. By doing yoga you can experience effects of yoga.

• Inner peace

If we start doing you will realize that peace can be found by doing yoga. Yoga meditation can give you pleasure and peace. It is the simplest way to calm your mind.

• Better relationship

It can help you to improve your relationship with your parents, spouse, friends and loved ones. When you are relaxed you can get oriented towards your work and can happily deal with relationships. You keeps mind happy and provides you the flexibility to work with confidence.

• Increases Energy

Sometimes we feel completely drained because of multitasking. Only few minutes of yoga can provide you much needed fillip that boosts our energy and keeps us fresh. In the mid of the day if you feel hectic you can do meditation and AnulomVilom, it can bring energy in you.

• Improves flexibility

To get our body strong it is must to do yoga daily. Regular practice of yoga stretches our muscles and also makes them strong. It van also improve your body posture. It relieves your body pain as well.

• Improves immunity

An irregularity in body can affect our mind and our body system. Yoga strengthens the muscles; it helps to improve breathing habitats.Helps to reduce stress and improve immunity.

Yoga is a continuous process, deeper you practice more are its benefits.

Also yoga is not substitute of medicines. It is very important to learn yoga postures under a trained teacher. Yoga is a valuable gift of ancient India . The tradition of yoga is very old. It makes a bond between man and nature. Yoga also has pose for every part of body.

For balanced wellness it is very necessary to practice it daily. If you have any past or present injuries yoga can cure it. If you have any problem in trying any yoga posture than don’t do it, it is not necessary to do every posture. Yoga is not about physical strength, it is about wellness.

Right training of yoga will help us to promote self-healing. It increases self-power and blocks negative thoughts and toxins from our body. Yoga has an ability to make changes in our life. The regular practice of yoga helps to build. According to practitioners of yoga you can develop strength in you both mentally and physically.

Yoga helps you to relax. It is also beneficial for them who consume drugs and alcohol.  Yoga frees from drugs. People who are patient of asthma and diabetes can involve yoga as their daily routine, by practicing yoga they can get rid of their disease.

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Have you Burn Crackers this Diwali ? Yes No

Just Wondering: Does Yoga ‘Count’ as Strength Training or Cardio?

Not exactly. Yoga is pretty powerful, but for most people, it likely isn’t intense enough to be considered true strength or cardio work—and while that might sound like a bad thing, it’s really okay.

It’s important to remember what yoga is really about. “Yoga in the West has become a posture-based form of exercise and rarely emphasizes its vast philosophical history,” explains Amanda McCarroll, E-RYT 500 , yoga teacher and co-founder of Buddhi Moves .

• Amanda McCarroll, E-RYT 500 , yoga teacher and co-founder of Buddhi Moves
• Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health

Asana (the physical postures) is just one of eight limbs (or parts) of yoga, a system of Indian philosophy that’s been around for thousands of years. “The yoga we practice today is based on the teachings of a few Indian men who made the physical aspect of yoga popular in the 1930s and onward,” McCarroll continues. Really, “yoga is a mental and spiritual state, not a form of exercise. The goal of yoga is to yoke or merge the true self with the universal self—a state of full absorption and oneness.”

All that doesn’t mean yoga offers zero strength or cardio benefits; it just has its limitations. Stay tuned as we break down the science, ahead.

• 01 Strength Training
• 03 More Benefits
• 04 Bottom line

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Does yoga count as strength training?

“Yoga almost always offers strength benefits,” McCarroll says. But can it count as true strength training ? Not really. It’s not that you aren’t building strength when your muscles are shaking in chair pose —it's just that yoga likely isn’t challenging enough to result in real gains in muscular strength, size, or endurance for many people.

“There are certain styles of yoga, such as Vinyasa and Ashtanga, that include many postures that use the body for resistance,” McCarroll says. While a more physically challenging yoga class can help with maintaining bone mass and building muscle, using external resistance like weights will yield better and more efficient results, she says.

Chris Mohr, PhD, RD , fitness and nutrition advisor at Fortune Recommends Health , agrees. “For exercise to be considered strength or resistance training, it must challenge your muscles to the point where they adapt and become stronger,” he explains. “This usually involves lifting weights, using resistance bands, or even your own body weight to create resistance.”

The key is to work your muscles until you get to the point of failure (i.e., not being able to do any more repetitions), which should be in the 6 to 12 rep range per set, he continues. Most yoga flows won’t put you through that many reps of any single pose, and while they may take you to the point of failure, it’s not likely.

A big factor here is whether or not you’re already active. Beginners may experience more strength benefits from yoga than those who already practice or are accustomed to strength work. “Yoga, in particular, introduces movements that use your own body weight and involve several muscle groups in new ways,” Dr. Mohr says. “This may help improve muscle tone, endurance, and overall strength for those who are less active. For those already seasoned in strength training, like weightlifters or those who often do resistance workouts, the strength gains from yoga might not be as dramatic.”

You also need to consider which muscles yoga works. A well-rounded strength routine will target all the muscle groups in your body, but yoga tends to build strength mainly in your upper body and core. A small 2016 study published in Complementary Therapies in Clinical Practice , for example, found that when women in their 20s did a one-hour yoga class three times a week for six weeks, it boosted muscular endurance in their abs and upper body. Another study published in 2021 in Frontiers in Public Health also found that yoga helped boost core strength in healthy women when they did a single, one-hour session of novice-level Hatha yoga per week.

If you’re new to working out, coming back from a hiatus or injury, or intentionally working at a less intense level, yoga can help you build a worthwhile base of strength. But if you’re looking to use yoga for strength training and need more of a challenge, look out for hybrid-style classes, like CorePower Yoga’s Yoga Sculpt class or McCarroll’s FlowLIFT , both of which incorporate cardio and strength elements as well as external weights.

“Yoga, in particular, introduces movements that use your own body weight and involve several muscle groups in new ways. This may help improve muscle tone, endurance, and overall strength.” —Chris Mohr, PhD, RD

Does yoga count as cardio?

For starters, let’s establish what really qualifies as a cardio workout. “Cardio, or aerobic exercise, is any activity that raises your heart and breathing rates for an extended period, helping to improve heart and lung health,” Dr. Mohr says. “To be considered cardio, the exercise should make your heart beat faster, reaching about 60 to 80 percent of its maximum rate (calculated as 220 minus your age), and keep it there for at least 10 to 20 minutes.”

So, for example, if you’re 30 years old, your estimated maximum heart rate is 190 beats per minute (bpm). That means your approximate target heart rate for a cardio workout would be 114 to 152 bpm. This would be roughly considered a moderate-intensity workout.

So, does yoga push you into that heart rate zone? It’s hard to say definitively. Everyone’s personal heart rate training zones will differ, and so will their body’s response to exercise. The best way to tell if yoga reaches moderate intensity for you, personally, is by gathering data on how your body responds to a session via a smartwatch or heart rate monitor .

If you really want to squeeze the most cardio benefit out of your yoga session, you can up the intensity by increasing the speed or difficulty of the poses. A 2016 review of research published in Medicine and Science in Sports and Exercise evaluated the energy cost (i.e. calories burned) during yoga sessions to gauge its intensity. The researchers found that the majority of individual poses and full yoga sessions would be classified as light exercise. However, they also realized that some higher-intensity poses and flows—including Surya Namaskar, aka sun salutation — could be considered moderate intensity.

A small 2021 study published in Frontiers in Physiology took this investigation to the next level. They found that when 20 women yoga instructors did 10 minutes of sun salutation B at a speedy tempo of 1.5 seconds per pose, they reached high-intensity exercise levels, including an average heart rate of 88.7 percent of their max heart rate, and a peak at 95.6 percent of their max heart rate. It’s worth noting that these were yoga instructors, so they were familiar with the flow and able to transition through it at a fast pace; it’s unclear whether the average yogi would be able to get close to that pace while maintaining proper form or needing to be cued by a teacher, for example.

But before you go speeding through your next yoga session, McCarroll has an important caveat to note: “The main thing that separates yoga from other physical activity is deep, conscious breathing,” she says. “Cardiovascular exercise inherently causes rapid breath that’s more difficult to control and even more difficult to maintain through the nose. Once we've lost the breath, it could be said that one is no longer practicing yoga.”

When practiced at a slower, more intentional pace, yoga offers so many other benefits that have nothing to do with cardio (more on that below). You may be better off choosing a truly aerobic workout—jogging, walking, swimming, cycling, dancing, there are so many choices—to meet your cardio quota rather than trying to turn yoga into what it’s not.

The other benefits of yoga worth noting

Yoga doesn’t need to fit squarely into the boxes of strength training or cardio to earn its place in your wellness routine. “It improves flexibility, balance , and joint movement, which helps reduce the risk of injuries and improve your posture,” Dr. Mohr says. “Yoga is also great for mental health 5 , to help relieve stress, anxiety, and depression through breathing and mindfulness practices.” Finally, regular yoga can also help you sleep better 6 , lower blood pressure 7 , and overall improve your ability to relax, he says.

“One of the greatest benefits of yoga is learning how to breathe consciously with attention and control,” McCarroll adds, which can calm your nervous system , trigger your relaxation response, and lower cortisol (a stress hormone). “Yoga gives us more awareness of our bodies and breath, teaches us to stay calm in uncomfortable situations, and gives us a tool for managing our own stress.”

And this is all if you let yoga be what it is: a mind-body practice focused on your breath—not a time to pound out reps of Chaturanga or speed through a sun salutation as quickly as possible.

“Any movement is great movement.” —Chris Mohr, PhD, RD

The bottom line

Technically, yoga typically won’t qualify as either cardio or strength training. However, there are exceptions; your current fitness level and the exact yoga flows you’re doing will change how the practice affects your body and dictate whether or not it ventures into aerobic exercise or strength-, muscle- or endurance-building territory.

Dr. Mohr is more inclined to qualify yoga as strength training versus cardio. “Some styles, like Vinyasa or Ashtanga, involve holding challenging poses or moving through sequences that use your body weight for resistance, which can build muscle strength and endurance,” he says. “But yoga generally doesn’t keep your heart rate high enough for long enough to count as cardio unless it’s a very fast-paced flow. Research shows yoga can build strength but is less effective for cardio conditioning.”

So, where does yoga fit in your fitness routine? “Try doing it one or two times per week, especially on days when you're resting or doing lighter activities,” Dr. Mohr says.

If you’re a beginner exerciser and looking to use yoga to build strength or just get your body moving, that’s a great idea. Choose more active styles like Vinyasa or power yoga. If you’re using yoga for active recovery on a rest day, try gentler yoga styles like restorative or Yin yoga , which can help you recover and relax. “Yoga can also be a good warmup or cooldown to help improve flexibility and prevent injury,” Dr. Mohr says.

Just don’t lose sight of yoga’s origins and true intentions; it’s more than just a workout. If you practice regularly, you’ll reap many benefits from yoga even if it doesn’t “count” as one of these other types of exercise. “Any movement is great movement,” Dr. Mohr says.

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• Csala B, Szemerszky R, Körmendi J, Köteles F, Boros S. Is Weekly Frequency of Yoga Practice Sufficient? Physiological Effects of Hatha Yoga Among Healthy Novice Women. Front Public Health. 2021 Oct 18;9:702793. doi: 10.3389/fpubh.2021.702793. PMID: 34733813; PMCID: PMC8559597.
• Larson-Meyer DE. A Systematic Review of the Energy Cost and Metabolic Intensity of Yoga. Med Sci Sports Exerc. 2016 Aug;48(8):1558-69. doi: 10.1249/MSS.0000000000000922. PMID: 27433961.
• Lee KH, Ju HM, Yang WH. Metabolic Energy Contributions During High-Intensity Hatha Yoga and Physiological Comparisons Between Active and Passive ( Savasana ) Recovery. Front Physiol. 2021 Sep 24;12:743859. doi: 10.3389/fphys.2021.743859. PMID: 34630165; PMCID: PMC8497825.
• Capon H, O’Shea M, McIver S. Yoga and mental health: A synthesis of qualitative findings. Complement Ther Clin Pract. 2019 Nov;37:122-132. doi: 10.1016/j.ctcp.2019.101063. Epub 2019 Sep 27. PMID: 31587992.
• Wang WL, Chen KH, Pan YC, Yang SN, Chan YY. The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis. BMC Psychiatry. 2020 May 1;20(1):195. doi: 10.1186/s12888-020-02566-4. PMID: 32357858; PMCID: PMC7193366.
• Wu Y, Johnson BT, Acabchuk RL, Chen S, Lewis HK, Livingston J, Park CL, Pescatello LS. Yoga as Antihypertensive Lifestyle Therapy: A Systematic Review and Meta-analysis. Mayo Clin Proc. 2019 Mar;94(3):432-446. doi: 10.1016/j.mayocp.2018.09.023. Epub 2019 Feb 18. PMID: 30792067.

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• DOI: 10.1016/j.exger.2024.112550
• Corpus ID: 271927426

Neurobiological and anti-aging benefits of yoga: A comprehensive review of recent advances in non-pharmacological therapy

• Qiaoyan Chen
• Published in Experimental Gerontology 20 August 2024
• Medicine, Psychology

98 References

Yoga and meditation as a therapeutic intervention in oxidative stress and oxidative dna damage to paternal genome, molecular signature of the immune response to yoga therapy in stress-related chronic disease conditions: an insight, telomerase activity and cellular aging might be positively modified by a yoga-based lifestyle intervention., yoga has beneficial effects on patients with chronic diseases and improves immune functions, impact of yoga and meditation on cellular aging in apparently healthy individuals: a prospective, open-label single-arm exploratory study, effect of yoga versus light exercise to improve well-being and promote healthy aging among older adults in central india: a study protocol for a randomized controlled trial, yoga and immune system functioning: a systematic review of randomized controlled trials, yoga effects on brain health: a systematic review of the current literature, yoga and psychiatric disorders: a review of biomarker evidence, yoga improves mitochondrial health and reduces severity of autoimmune inflammatory arthritis: a randomized controlled trial., related papers.

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SDG3, Good Health and Well – Being: Status, Achievement, and Yoga Strategies

• Reference work entry
• First Online: 01 September 2024
• pp 1209–1241
• Cite this reference work entry

• Narottam Kumar 7 &
• Udham Singh 7  

Part of the book series: Implementing the UN Sustainable Development Goals – Regional Perspectives ((IUNSDGRP))

The United Nations Organization (UNO) has come with SDGs in 2016 following the Millennium Development Goals (MDGs) (2000–2015) wherein the third goal is to ensure good health and well-being for all with different ages. The chapter highlights the status and achievements of SDG3 progress in the Asia-Pacific. The objective of the chapter is to show yogic strategies and implement it to prevent communicable diseases (CDs), non-communicable diseases (NCDs), maternal health, and enhance well-being. There are 13 targets under SDG3, which are to be achieved by 2030. There is a need to imply yoga as a core practice in educational settings, hospital settings, sports sector, and corporate settings. A vital contribution that should be done is to re-characterize yogic lifestyle and to develop yogic vision of life. In this context, the UNO initiative to celebrate International Day of Yoga was highly beneficial, responsive, and became a vital part to enhance good health and well-being. The SDG3 progress is not on good track in significant regions of Asia-Pacific and current pandemic; Covid-19 has disrupted mental health across Asia-Pacific. The comprehensive yoga strategies are discussed, which cover every dimension of health. The strategies appear to be feasible for its implementation among people of Asia-Pacific countries. The strategies would be best to promote SDG3 at its best and targets under SDG3 could be achieved by 2030. The preliminary research evidence, i.e., overview of yoga efficacy on NCDs, CDs, and well-being was recorded to develop the yoga strategies. The common approaches are also suggested to implement the strategies for SDG3 promotion.

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Kumar, N., Singh, U. (2024). SDG3, Good Health and Well – Being: Status, Achievement, and Yoga Strategies. In: Leal Filho, W., Ng, T.F., Iyer-Raniga, U., Ng, A., Sharifi, A. (eds) SDGs in the Asia and Pacific Region. Implementing the UN Sustainable Development Goals – Regional Perspectives. Springer, Cham. https://doi.org/10.1007/978-3-031-17463-6_21

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Don’t Underestimate Kamala Harris’ Good Vibes Only Campaign

K amala Harris’ presidential run against Donald Trump is nearing its final act. And while Trump has repeatedly threatened to undermine democracy and leveled vicious personal attacks against her, throughout the campaign so far, the public seen never seen Harris get mad—in fact, she’s full of joy. Her campaign is playfully tapping into the latest social media trends and memes. And rather than complaining and insulting people like Donald Trump, she’s laughing and smiling on the campaign trail. “The thing we like about hard work is we have fun doing hard work,” she told autoworkers in Michigan.

Pundits have largely interpreted this as a classic expression of Black joy —a form of incredible resilience in the face of the ugly challenges Black people have long faced in the U.S.—or complained that joy can’t substitute for smart policies (true).

But Harris’ campaign has never suggested joy is a policy. It’s a political strategy, and we’re radically underestimating just how smart it is. Adopting a joyful approach has simultaneously highlighted Trump’s biggest weaknesses (his age and cantankerousness), taken the spotlight off him and possibly endeared Harris to the majority of Americans who’ve had enough of our country’s uncivilized politics. It has also deprived Trump of the easiest line of attack he’d otherwise have against Harris—the same attack that Trump had against democratic candidate Hillary Clinton in 2016: the contention that she’s crazy. Expressing rage would allow him to portray Harris as such.

“When a man becomes angry in an argument or debate, people are more likely to abandon their own positions and defer to his,” Soraya Chemaly writes in Rage Becomes Her: The Power of Women’s Anger . “But when a woman acts the same way, she’s likely to elicit the opposite response.”

It’s not just that people wouldn’t believe Harris if she appeared angry. Women candidates often have to walk a tightrope to appear presidential without displaying characteristics that the public accepts without question from men in the public eye. “Male candidates are allowed to yell, to be ‘passionate’ and volatile. It’s a mark of their dedication,” Gemma Hartley writes in FED UP: Emotional Labor, Women, and the Way Forward .” But, for a woman, “tipping anywhere near yelling means being labeled ‘shrill,’ and America has a serious problem with shrill women. Assertiveness turns from a leadership trait to a sign of instability when it is a woman on stage.”

As a Black woman, Harris is especially vulnerable. From early childhood, the behavior of Black women in the U.S. has historically been carefully policed for any perceived expression of dissatisfaction. For example, Black girls are 5.5 times more likely than white girls to be suspended from school, according to the National Women’s Law Center. And when Black women do try to share their concerns, they’re often simply ignored or written off as “too difficult.”

But eschewing anger isn’t just protecting Harris from political risks. It’s highlighting one of her biggest strengths: the enthusiasm with which her campaign has quickly been met.

Read More: The Reintroduction of Kamala Harris

What’s more, something feels fresh and youthful about the way Harris laughs and has fun on the campaign trail. Without lobbing a single insult, it paints a massive contrast with Trump’s two biggest weaknesses: he’s an angry septuagenarian.

The majority of people in the U.S. – 62%, to be exact– think Trump is too old to be president, according to a February ABC News/IPSOS poll. We’re also tired of our country’s ugly politics – literally.  Some 65% of Americans always or often feel exhausted when we think about politics, according to a 2023 Pew Research Center survey.

Harris’ refusal to rebut Trump’s mean insults and inaccurate claims – most famously, when she was asked in a CNN interview about Trump’s contention that she isn’t Black and responded that he was using the “same old tired playbook” before asking for the next question—is likely to appeal to voters who want more civility in our politics.

This approach is also undermining one of Trump’s main strategies on the campaign trail and as president: picking arguments with people. “It has long been clear that no spectacle is more absorbing than a fight,” Tim Wu wrote in The Attention Merchants: The Epic Scramble to Get Inside our Heads , which is why one of Trump’s signature strategies has been “continuous warfare.”

By not responding to his attacks, Harris isn’t participating in the spectacle. That’s had the effect of taking a lot of media attention off Trump—one of the most devastating things she could do to him personally and politically. Recall that the continuous coverage the media gave Trump’s 2016 presidential campaign—largely because his unorthodox tactics made for good entertainment—is one of the major things that helped him win that election. But this year, Harris is getting plenty of media attention of her own.

Of course, joy isn’t why voters should cast their ballots for Harris—they should be examining her policies, which she’s continuing to roll out on the trail and which are already having an impact on voters. (For example, low income voters now significantly favor Harris over Trump – a huge change from June, when they favored Biden by a mere 3 percentage points, according to a USA TODAY/Suffolk University poll released this week.) But this campaign tactic is making Harris a more formidable political candidate—and signaling to voters that she’ll go about getting things done in new, strategic ways. 

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Essay on Yoga and Meditation

Students are often asked to write an essay on Yoga and Meditation in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Yoga and Meditation

Introduction to yoga and meditation.

Yoga is a group of physical, mental, and spiritual exercises. Originating in ancient India, it has become a popular form of exercise worldwide.

Benefits of Yoga

Yoga helps in improving strength, flexibility, and balance. It also promotes better breathing, reduces stress, and enhances concentration.

Meditation and Its Importance

Meditation is a mental exercise that involves relaxation, focus, and awareness. It is used to reduce stress, increase calmness, and promote happiness.

Combining Yoga and Meditation

When combined, yoga and meditation create a harmony between mind and body. This combination can help improve overall health and well-being.

250 Words Essay on Yoga and Meditation

Introduction.

Yoga and meditation are ancient practices that have become increasingly popular in today’s fast-paced world. Originating from India, these practices offer a holistic approach to physical health and mental well-being.

The Essence of Yoga

Yoga is a comprehensive system that integrates body, mind, and spirit. It involves a series of postures (asanas) and breathing exercises (pranayama) to promote flexibility, strength, and balance. More than a mere physical activity, Yoga is a philosophy of life that seeks to unite the individual self with the universal self.

Meditation: A Journey Inwards

Meditation, on the other hand, is a practice of mindfulness and concentration. It involves focusing the mind on a particular object, thought, or activity to train attention and awareness, achieving a mentally clear and emotionally calm state. It is a journey inward, helping us understand our own mind and control its incessant chatter.

Interconnection of Yoga and Meditation

Yoga and meditation are deeply interconnected. Yoga prepares the body for meditation, making it easier to sit still and concentrate. Meditation, in turn, helps to quiet the mind, allowing for a deeper exploration of the self through Yoga.

In conclusion, Yoga and Meditation are powerful tools for personal growth and self-realization. They offer a path to inner peace and clarity, helping us navigate the complexities of life with equanimity and resilience. Embracing these practices can lead to a more balanced, harmonious, and fulfilling life.

500 Words Essay on Yoga and Meditation

Yoga: a physical and mental discipline.

Yoga is a physical and mental discipline that combines a variety of postures, breathing exercises, and meditation. It is a practice that promotes flexibility, strength, balance, and inner peace. It is more than just a physical workout; it’s a form of mind-body medicine that helps reduce stress and anxiety.

Yoga’s physical benefits are well-documented. Regular practice can improve flexibility, build muscle strength, perfect posture, and prevent cartilage and joint breakdown. It also fosters increased blood flow, boosting levels of hemoglobin and red blood cells, which carry oxygen to the tissues.

Meditation: The Journey Within

Scientific studies have shown that regular meditation can reduce symptoms of stress and anxiety, improve concentration and attention, and promote a general feeling of wellbeing. Moreover, it can foster a deeper understanding of oneself, leading to self-actualization and enlightenment.

The Synergy of Yoga and Meditation

Yoga and meditation are intrinsically linked. While yoga prepares the body for meditation, meditation helps the mind to sink into the body, creating a loop of awareness. This synergy enhances the benefits of both practices, leading to a more balanced and holistic approach to health and wellbeing.

In conclusion, yoga and meditation offer a comprehensive approach to physical and mental health. Their combined practice can lead to improved physical fitness, reduced stress, and greater self-awareness. In an increasingly fast-paced and stressful world, these ancient practices provide a much-needed respite, helping individuals to connect with themselves and the world around them in a more meaningful and fulfilling way. For college students, in particular, these practices can be a powerful tool to manage academic stress, maintain physical health, and foster personal growth.

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18 Surprising Things That Happen to Your Body When You Stop Drinking Alcohol

From weight loss to better sleep, the long-term and short-term side effects can be noticeable.

What happens to your body when you stop drinking?

Alcohol withdrawal timeline, how to stop drinking, bottom line.

If you’re thinking about joining the #SoberCurious movement , you’re not alone. There are currently over 750,000 uses of the hashtag on Instagram, and more and more people are considering giving up alcohol as an experiment (think: Dry January but at other points in the year) — or for good. So what happens to your body when you stop drinking alcohol? We asked experts to break down everything you might notice immediately, and the effects that can continue long after you’ve had your last sip.

What does alcohol do to your body?

You’d be hard-pressed to think of something in your body that isn’t impacted by alcohol. According to Matthew Mosquera , MD, the Medical Director of the Alcohol, Drugs, and Addiction Inpatient Program at McLean Hospital in Belmont, Massachusetts and an instructor of psychiatry at Harvard Medical School, alcohol affects three main systems in your body:

Light drinkers tend to be mostly spared from the effects on the liver, but for heavy drinkers, the liver becomes inflamed, which can be dangerous over time,” says Dr. Mosquera. According to The National Institute for Health,  light drinking is defined as seven drinks per week for women, with no more than three in one day, and no more than 14 drinks per week for men, with no more than four in one day .  That said, your liver has to work hard to process and filter alcohol, no matter the quantity. When you’re drinking heavily on a regular basis, it can overwhelm the liver’s capabilities, causing a cascade of health issues, including liver disease, liver cancer, and  acute alcohol-related hepatitis  — all of which can be deadly.

Cardiovascular System

“Alcohol is a monkey wrench in our homeostasis,” says Dr. Mosquera. “Both light and heavy drinking dehydrates you, so your heart compensates by elevating your blood pressure and your heart rate.” In fact,  an analysis of seven studies  in the journal Hypertension , found that  people who had just one drink per day showed elevated blood pressure when compared to non-drinkers.

Cognitive Function

Drinking increases anxiety levels and impairs your memory’s ability to function, adds Dr. Mosquera. But we’re not just talking about one night of “blacking out” and forgetting what happened. The compound effects of drinking on your brain can be serious. One study found that even moderate alcohol consumption can cause changes to the brain’s structure , leading to cognitive decline in areas associated with memory and reasoning. In the study, more excessive drinking translated to more rapid cognitive decline.

While these areas may take the greatest hit from regular drinking, they aren’t the only ones affected. Alcohol’s inflammatory properties don’t just affect the liver — the stomach can also become inflamed, which, along with the dehydration, can affect digestion and lead to constipation . While your liver and stomach can usually rebound if you stop drinking, with inflammation comes an increased cancer risk over time.

Alcohol can also impair your ability to get restorative rest because you’re less likely to enter REM sleep, which has been shown to increase your risk of dementia .

Regular drinking raises estrogen levels and reduces testosterone. For men, this can look like lowered libido and erectile dysfunction, as well as decreased muscle mass. For women, it can increase the risk of breast cancer, impair bone health, and lead to mood changes.

And, emotionally, alcohol can make you not only more anxious, but more irritable, more impulsive and less inhibited — not just after a drink, but compounded over time, says Dr. Mosquera. These effects can also be exacerbated if you have a mental health diagnosis like bipolar disorder, he says.

Ironically, some of the first things you might notice are similar to what happens to your body when you’re drinking. “Anxiety is the most common thing people notice upon stopping,” says Dr. Sharone Abramowitz , MD, a psychiatrist and president of the California Society of Addiction Medicine . She also notes that a craving for alcohol is common once people stop.

Other common side effects:

• rapid heart rate
• restlessness
• sleep problems

The good news? These effects will subside as your body adjusts to the absence of alcohol.

The first few days:

Some positive effects of no alcohol will come on after just a few days of giving up your nightly nightcap. Alcohol inhibits your ability to reach a REM state while asleep, so after a few days without alcohol, you’ll start to notice that you’re dreaming more and getting deeper, more restorative rest. “You’re also more hydrated, so your heart rate will start to go down,” says Dr. Mosquera. “After a few days, you’ll notice an increase in energy and more mental clarity.”

After a week:

After just seven days without alcohol, your immune system starts bouncing back. While you might not notice it, your hormones are starting to improve as well, with libido and sexual function revving back up. While heavy drinkers are the only ones who experience liver effects from alcohol, the improvements can be felt very quickly. “If you’re a heavy drinker, this is where your liver health starts rebounding,” says Dr. Mosquera.

After a month:

Your body’s systems bounce back over time, but after about 30 days, you’ll start seeing a difference. “Your skin has had a month to absorb all the hydration and nutrients and B vitamins that your body hadn’t been getting while you were drinking, so this is when you’ll see noticeable improvements to your skin,” says Dr. Mosquera. There’s also likely to be some weight loss within a month, due to the absence of the calories you were ingesting in alcohol (as long as you haven’t swapped them for equally high-calorie comfort foods).

After 3 months:

Consider this when the cloud will start lifting mentally. “After a few months, the brain will begin to return to health,” says Dr. Abramowitz. Your alcohol-induced anxiety levels have likely stabilized, too. Your sleep cycle is continuing to improve, so you’re getting even more REM sleep and feeling more rested.

After 6 months:

Six months without alcohol is when you can begin to see your immune system optimizing and fighting the good fight again, though depending on the time of year and your environment, you might not immediately notice. If it’s winter, you may notice fewer colds than in the past, but in warmer months, the changes may be more subtle, but that doesn’t mean they aren’t there. Your body is starting to operate more efficiently, too. “Giving your body six months of water absorption will improve your digestion and constipation,” says Dr. Mosquera.

After a year:

“The one-year mark is when your overall risk of different cancers has leveled off,” says Dr. Mosquera. “No level of drinking is safe when it comes to cancer risk, but after a year without alcohol, you’ve experienced a significant risk reduction.” After all this time, you might also appreciate a lot of the emotional effects of a life without alcohol. “Your relationships are likely improved, and your resilience has increased,” says Dr. Mosquera.

On top of that, you’re likely feeling less anxiety and are better able to regulate your emotions when life’s hiccups arise.

Depending on whether you’re a light or heavy drinker, your strategy around cutting back will be different. “For a light drinker, you don’t really need to taper,” says Dr. Mosquera. “Heavy drinkers should make a plan to avoid withdrawal symptoms like seizures.” If you’re drinking more than seven drinks a week for a woman or 14 for a man, especially for extended periods of time, consider talking to a doctor first before stopping cold turkey.

If you’re considering a break from alcohol, it might also be helpful to think about why you drink. “Everyone turns to alcohol for a reason,” says Dr. Mosquera. “Maybe it’s relief from your worries or connection with friends. Try to think about what you’ll replace alcohol with so that you can still get that outlet.” Instead of meeting friends regularly at a bar to connect and wind down, suggest a new workout class you could do together or just meet up for a walk. If drinking is your go-to way to blow off steam after a busy week, schedule a booze-free, self-care activity for Friday afternoons, like indulging in a hobby you enjoy or a pampering session like a massage.

Quitting without a plan can be extra tough because you’ll still want to fill the emotional void that alcohol used to sop up. Make sure you have another strategy lined up that actually works for you (i.e., don’t say you’ll take up yoga if you hate yoga), so you won’t feel tempted to rush back to drinking when life gets stressful. Another potential option: The rise in great-tasting non-alcoholic beverages may make the switch even easier.

Why trust Good Housekeeping

Brittany Burke Robert, the author of this article, has written about health for Oprah Daily, Well+Good, Livestrong, Reebok and other publications and digital brands for over 15 years. She has extensive experience working alongside clinicians and providers to create physical and mental well-being content that's useful, informative, and clinically effective. For this article, she conducted interviews with multiple doctors for their expertise and recommendations and read research on alcohol and its effect on the body. In addition, the editor of this article has spent the last 15 years as a health editor, covering all things health, fitness, nutrition, and wellness and adheres to the highest journalistic standards.

Brittany Burke Robert has written about health for Oprah Daily, Well+Good, Livestrong, Reebok, and other publications and digital brands for over 15 years. She has extensive experience working alongside clinicians and providers to create physical and mental well-being content that's useful, informative and clinically effective.

Jihan Myers is an award-winning journalist and editor who has covered women's health for more than 17 years for digital brands and publications including Good Housekeeping, O, The Oprah Magazine, Prevention, and Marie Claire , among others. She has experience covering all things health, fitness, nutrition, and wellness and adheres to the highest journalistic standards.

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New developments in renewable energy are making headlines and inspiring hope in communities worldwide, from a remote Arctic village working to harness solar and wind power under challenging conditions to a U.S. Air Force base planning an advanced, utility-scale geothermal power system.

As much of the world grapples with mitigating the effects of climate change and global warming, innovation and advancements in renewable energy have emerged as a bright spot. Solar energy, wind energy, hydropower, geothermal energy and biomass energy generation is better for the planet than the burning of fossil fuels including oil, natural gas and coal.

But for all of the advantages of renewable energy, its development and use has disadvantages, too. Let’s take a look at both.

The advantages of renewable energy power sources are wide-ranging, and some are more obvious than others.

Inexhaustible supply

One of the main benefits of renewable energy sources like the sun, wind and water is that they will never run out. In contrast, non-renewable resources are not only finite, but cost more as their availability declines and require more extreme extraction methods with greater environmental impacts.

Carbon-free energy generation

The goal of the clean energy transition is decarbonization . Carbon dioxide emissions reached 11.2 gigatonnes (Gt) in 2022 from oil alone, whereas renewable energy generation emits little to no carbon emissions to power homes, cars and businesses.

A cleaner, healthier environment

The burning of fossil fuels, like coal, releases airborne pollutants such as nitrogen oxide and sulfur dioxide, while the mining of these resources can result in water pollution and damage animal habitats. Using renewable energy in place of fossil fuels can reduce these pollutants and help mitigate risks to human health and natural environments.

Energy independence

Renewable energy provides for stronger energy security by opening up new opportunities for domestic energy production, thereby reducing reliance on foreign-sourced energy supply. For example, since Russia’s invasion of Ukraine, European countries have sought to reduce their imports of Russian oil and gas. In 2023, domestic renewable energy production in Europe rose to account for a record 44% of the EU’s electricity mix while imports from Russia declined, helping build a more stable, resilient power grid.

Less maintenance

For certain types of renewable energy sources, the maintenance and maintenance costs of their infrastructure are minimal. Solar photovoltaic systems, for example, generally don’t have moving parts and can last 25 years or more with little maintenance. Hydroelectric power plants typically have low operating costs and require little maintenance as well, with long-lasting equipment that can remain in operation for decades.

Affordable energy

When it comes to costs, renewable energy sources once compared unfavorably to fossil fuels. But as fossil fuel prices rise renewable energy has emerged as an affordable alternative energy option. An estimated 96% of new utility-scale solar and wind power projects had lower generation costs than new coal and natural gas plants. As more renewable energy resources are integrated into power grids, businesses are also implementing energy management programs to optimize energy usage and reduce overall energy costs.

Job creation

While both clean energy and fossil fuel industries have seen job growth in recent years, growth has been markedly faster in the former. As a result, clean energy roles now account for more than half of the 67 million jobs in the global energy sector. Such growth is fueling demand for additional workers and retraining for existing fossil fuel workers to transition to the renewable energy industry.

For all the celebrated benefits of renewable energy, the sector has some downsides as well. Understanding the disadvantages of renewable energy can help organizations better plan its deployment. Here are some of the cons of renewable energy projects today:

High upfront costs

Shifting to renewable energy technologies saves money in the long run but component costs and initial costs for set-up can be expensive. For example, small businesses can expect to pay USD 100,000 or more for commercial solar installations, depending on their energy needs. However, legislation for incentives, tax credits and various rebates can help offset these costs.

Location and landmass requirements

Most renewable energy power generation is location dependent—solar farms require unobstructed sunlight, hydropower requires water movement, wind farms require open spaces and traditional geothermal power requires proximity to sources of hot water. In many cases, renewable energy systems require a lot of space—more than traditional power stations. Research conducted by the ICF Climate Center found that large-scale renewable energy installations require 10 times more land than coal- and natural gas-fired power plants.

Production volatility

Renewable electricity generation is vulnerable to weather conditions: solar power is susceptible to cloudy days, hydropower to droughts and wind power to calm days. As such, guaranteeing the amount of energy produced at any given time is a challenge. To help companies adapt to this volatility, solutions like the IBM Environmental Intelligence Suite use sensors, geospatial data , advanced analytics, machine learning , artificial intelligence (AI) and weather data to generate day-ahead wind and solar forecasts .

Storage requirements

Due to the intermittent nature of renewable power, batteries are required to collect energy during peak production periods for distribution in a controlled, consistent manner during periods of low- to non-production. Energy storage systems to support utility-scale applications are costly but technology is being developed to support more affordable long-term storage.

Supply chain limitations

Supply chain hurdles are hindering the installation of renewable energy projects. According to a report by McKinsey, project developers face three main challenges : access to raw materials and rare earth metals amid a projected shortage; access to the talent and machinery necessary; and little supplier diversification for critical components. For example, in the case of polysilicon, a material used in solar panels, 79% of global capacity is concentrated in China, making the solar PV industry vulnerable to disruptions in that country.

Carbon footprint and waste

Although solar and wind power emit no harmful emissions during power generation, the manufacturing, installation and transportation of renewable energy equipment does often produce greenhouse gas emissions . Additionally, waste products are created during asset production process and disposal, with wind turbine blades and solar panels taking up space in landfills.

Businesses in the renewable energy industry or interested in sourcing renewable power can proactively monitor renewable energy trends with the right tools. The IBM Environmental Intelligence Suite uses historical energy generation data, weather data and more to generate high-accuracy energy forecasts for wind and solar assets to inform key decision-making at the enterprise level.

Try the IBM Environmental Intelligence Suite for free

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Critic’s Notebook

The Constitution Is Sacred. Is It Also Dangerous?

One of the biggest threats to America’s politics might be the country’s founding document.

Credit... Photo illustration by Ben Denzer

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By Jennifer Szalai

• Aug. 31, 2024

The United States Constitution is in trouble. After Donald Trump lost the 2020 election, he called for the “ termination of all rules, regulations and articles, even those found in the Constitution.” Outraged critics denounced him for threatening a document that is supposed to be “sacrosanct.” By announcing his desire to throw off constitutional constraints in order to satisfy his personal ambitions, Trump was making his authoritarian inclinations abundantly clear.

It’s no surprise, then, that liberals charge Trump with being a menace to the Constitution . But his presidency and the prospect of his re-election have also generated another, very different, argument: that Trump owes his political ascent to the Constitution, making him a beneficiary of a document that is essentially antidemocratic and, in this day and age, increasingly dysfunctional.

After all, Trump became president in 2016 after losing the popular vote but winning the Electoral College (Article II). He appointed three justices to the Supreme Court (Article III), two of whom were confirmed by senators representing just 44 percent of the population (Article I). Those three justices helped overturn Roe v. Wade, a reversal with which most Americans disagreed . The eminent legal scholar Erwin Chemerinsky, worried about opinion polls showing “a dramatic loss of faith in democracy,” writes in his new book, “No Democracy Lasts Forever”: “It is important for Americans to see that these failures stem from the Constitution itself.”

Back in 2018, Chemerinsky, the dean of Berkeley’s law school, still seemed to place considerable faith in the Constitution, pleading with fellow progressives in his book “We the People” “not to turn their back on the Constitution and the courts.” By contrast, “No Democracy Lasts Forever” is markedly pessimistic. Asserting that the Constitution, which is famously difficult to amend , has put the country “in grave danger,” Chemerinsky lays out what would need to happen for a new constitutional convention — and, in the book’s more somber moments, he entertains the possibility of secession . West Coast states might form a nation called “Pacifica.” Red states might form their own country. He hopes that any divorce, if it comes, will be peaceful.

The prospect of secession sounds extreme, but in suggesting that the Constitution could hasten the end of American democracy, Chemerinsky is far from alone. The argument that what ails the country’s politics isn’t simply the president, or Congress, or the Supreme Court, but the founding document that presides over all three, has been gaining traction, especially among liberals. Books and op-eds critiquing the Constitution have proliferated. Scholars are arguing that the Constitution has incentivized what Steven Levitsky and Daniel Ziblatt call a “Tyranny of the Minority.”

The anguish is, in some sense, a flip side of veneration. Americans have long assumed that the Constitution could save us; a growing chorus now wonders whether we need to be saved from it.

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Advertisement

I launched a ketamine startup but now feel obligated to speak out against the industry. Matthew Perry's death should be a wake-up call.

• Juan Pablo Cappello co-launched a telehealth ketamine therapy service in 2021.
• But he now says the industry has become a wild wild west with low standards of care.
• Cappello said he hopes Matthew Perry's death will be a wake up call for the industry.

Ketamine-assisted therapy uses the hallucinogen, ketamine, to treat mental health issues. In a statement published on October 10, 2023, the FDA warned that the drug has not been approved by the agency for the treatment of any psychiatric disorder.

This as-told-to essay is based on a transcribed conversation with Juan Pablo Cappello, cofounder of telemedicine startup Nue Life Health. Cappello, 57, is calling on ketamine-assisted therapy providers to pause operations and elevate their standard of care. The following has been edited for length and clarity.

I'm a serial entrepreneur who's tried to focus on building companies that will improve people's lives.

Coming out of COVID-19, my partner and I wanted to start a company to help combat the mental wellness crisis , which is how Nue Life was created.

While researching the mental health space, we realized psychedelics held enormous promise. As I analyzed the various substances and compounds, I noticed that ketamine was a quasi-psychedelic substance that was available and legal with a prescription. It's a common anesthetic.

We launched Nue Life, a telehealth ketamine therapy service, in 2021 and facilitated thousands of ketamine experiences for our patients. We shipped ketamine lozenges to them in small doses and monitored their well-being with data.

As the industry matured, I began to feel like companies were putting profits over patients. I didn't want to do the same to keep raising capital for Nue Life, and the company was acquired in 2023.

I'm now speaking out, urging the industry to enforce higher standards on who can prescribe ketamine and ensuring patients have been suitably assessed before being prescribed it.

I hope Matthew Perry's death can be a wake-up call. We need to acknowledge bad behavior in the psychedelic medicine space. To remain silent about unethical practices is to jeopardize all the incredible progress made.

I wanted to support patients with their mental health but felt increasingly pressured to prioritize profit

The telehealth ketamine industry emerged after the COVID-19 pandemic made prescribing the drug remotely a possibility. Telehealth services provide patients with access to ketamine therapy from the comfort of their homes.

We co-founded Nue Life as a public benefits corporation and wanted to set a new ethical standard in a rapidly commercializing industry.

The goal was for patients to use the least amount of ketamine necessary to reset. We only shipped two or three ketamine experiences at a time, and if the person didn't follow our protocols, they'd be suspended from the program. Patient check-ins were mandatory before any additional medication was shipped. This involved patients submitting screening questionnaires, which were thoroughly reviewed before scheduling their follow-up appointments.

Patients who were not a good fit for the program or who posed safety concerns were involuntarily discharged. If patients did not meet the necessary criteria, their cases were escalated to our medical directors and prescribers for further review and medical directors would make final calls.

In addition to ketamine , we offered meditation, yoga, and group therapy through our platform.

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With our patients' consent, we used data from their wearables, such as their Fitbit, Oura ring, and iPhone, to track their sleep and exercise.

Tracking data and focusing on holistic care separated Nue Life from other telehealth providers. Other companies might have offered similar elements, but I believe Nue Life was unique in its commitment to patient care.

The telehealth industry has shifted in recent years

When we launched Nue Life, I think patients were willing to pay a slight premium for our protocol.

But two and a half years later, I felt I couldn't compete with companies offering more doses for less money.

We always knew there would be some tension between maintaining ethical patient care and meeting investors' financial expectations. As low-cost providers flooded into the at-home ketamine space, it became very difficult to compete in a way that wasn't solely focused on selling patients more ketamine .

We reached a stage with Nue Life where we needed to raise more capital to break even.

When I spoke to prospective new investors, they asked me about customer acquisition costs and the company's lifetime value to customers. It felt like I was being asked what I was going to do to sell people more ketamine.

I realized I would need to start treating patients like customers to raise this capital, and I didn't want to do that.

I decided not to raise additional funding, and the company was acquired by a larger company in October 2023. That decision was difficult. When I sold Nue Life, I thought I was doing the best thing for our patients.

It feels like the ketamine telehealth industry is in a race to the bottom

While at Nue Life, I witnessed through mystery shoppers how some providers prescribed ketamine without what I believed to be an adequate assessment of patient suitability.

Since leaving, people still working for ketamine providers have confided in me about slipping standards. They have shared stories about over-prescribing ketamine and a growing focus on providing ketamine over aftercare and follow-on support.

Government bodies are also issuing warnings. The FDA released a warning in October 2023 about the risks associated with compounded ketamine, including oral formulations. In January 2024, the DEA took legal action against St. Louis-area doctors for illegally administering ketamine.

It feels like the standard of care in the telehealth ketamine industry is being pushed down not elevated. I felt an obligation to speak up about the economic incentives driving the race to the bottom in this industry.

I hope that Matthew Perry's death will be a wake-up call for the industry

The recent tragic events involving Matthew Perry are a stark reminder of the dangers inherent in this industry.

I'm saddened by the potential that more cases of addiction to ketamine will inevitably arise. I'm hoping this event will be a wake-up call for the industry.

I don't know Perry's medical history, but I'm not surprised that medical practitioners were willing to let him try ketamine. He appears to have liked it and started getting the drug on the black market. Two doctors have now been charged over his death.

On social media, I've called for a voluntary pause on at-home ketamine therapy while the industry develops minimum standards for care because currently, it's a wild wild west.

Standards like mandatory assessments before ketamine is prescribed, ongoing monitoring of patient outcomes, rigorous certification for all practitioners and regular audits and penalties for non-compliance, enforced by federal health agencies and professional associations. The FDA has released multiple warnings on their website, and the DEA has opened a case mentioned earlier, but this is not enough.

I believe no medical practitioner should be insured to prescribe ketamine unless they live up to those minimum standards. This is a vulnerable patient population.

Ketamine's positive impact on mental health is well-documented . The issue is the lack of meaningful regulation for an industry sending increasingly powerful psychological medications to patients' homes.

The data we collected at Nue Life showed that ketamine therapy can be promising, but sustainable improvements often require therapy, aftercare, and integration, which aren't always economically viable for providers to offer.

Ignoring the ethical and medical dilemmas of 'maintenance ketamine therapy' risks prioritizing profits over patient welfare.

Editor's note: Matthew Perry's death was attributed to the "acute effects of ketamine" as well as drowning and coronary artery disease in a report from the Los Angeles County medical examiner's office, according to prior BI reporting. Anne Milgram, a DEA administrator, said in an August press conference that Perry became addicted to intravenous ketamine after seeking treatment for anxiety and depression at a local clinic, BI reported. Five defendants, including two doctors, have been charged in connection with his death.

Juan Pablo Cappello is not affiliated with the successor of Nue Life Health, who operates www.nue.life . The opinions expressed herein are solely Mr. Cappello's and are focused on the at-home ketamine industry and not any one provider in particular.

In a statement shared with Business Insider, the current CEO of Nue Life, Daniel Love, said he and Cappello agree that patient safety should be prioritized over economic gain. He also said he's never felt pressured by investors to pursue profit over purpose.

"Our first and foremost goal is to provide safe and affordable access to those in need," he said.

Love said Nue Life's current screening procedures involve medical consultations, a review of patient psychiatric history, and an assessment of their home environment. He said that judgements around prescribing medication are made solely by medical providers after conducting a review of data maintained by state Prescription Monitoring Programs.

According to Love, the company requires patients to have a "supportive caretaker" during treatments and offers one-to-one coaching and medical provider consultations as part of its Nue Reset program.

Love said that Nue Life would welcome clearer standards across the industry, but suggested that Cappello's call for an industry-wide pause could impact patient support: "We cannot just hit 'pause' for a patient in the middle of treatment. There are second-order impacts one would need to think through. What would people who need support and help do in the interim?"

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