What does science think of Yoga?

While yoga may look like just a bit of bending and stretching, a lot goes on under the skin when you move and consciously breathe. Yoga is also far more than a set of asanas or poses that one does on the mat, but rather a way of living. With a healthy body and calm mind, is it possible to live a happier and more stress-free life? Lets look at what the research says...

Will Yoga tighten my bum, or get my head out of it?

Yoga is well regarded in alleviating lower back pain, improving strength and flexibility, and reducing inflammation in the body — which, in turn, can drastically improve health. Emerging research suggests yoga can increase body awareness, or attention to the sensations and things going on inside you. That's no small matter: Researchers suggest that heightened body awareness can increase the likelihood of people investing in quality self care.

“As I often tell my students, the two most important phrases in therapy, as in yoga, are “Notice that” and “What happens next?” Once you start approaching your body with curiosity rather than with fear, everything shifts.”

-Prof. Bessel van der Kolk

Whilst many studies on Yoga and mental health have focussed on the military, mental health and PTSD, what does the research mean for the average person? What has been clinically proven to be common benefits of Yoga:

1. Moderates stress hormones such as cortisol

2. Promotes the secretion of antioxidant enzymes

3. Stimulates Parasympathetic Nervous System

4. Improves immune system function, primarily related to stimulation of the PNS (point 3)

5. Stimulates dopamine releases, which can be helpful in addiction recovery (but is great for all of us)

6. Can increase your grey matter and executive function

7. Improves awareness and helps us stay in the present moment

Whilst these all look like remarkable results, many of these brain scans and blood results are taken from experienced and dedicated Yogis. Consistency is an important factor in benefiting from Yoga.

Clinical studies and research

Research on Meditation Program for Psychological Stress & Well-Being US Library of Medicine National Center for Biotechnology Information, 2014

Meditation Programs for Psychological Stress and Well-Being US National Library of Medicine National Institutes of Health, 2014

The Safety of Yoga: A Systematic Review and Meta-Analysis of Randomized Controlled Trials American Journal of Epidemiology, 2015

Mindfulness Practice Leads to Increases in Regional Gray Matter Density Psychiatry Research: Neuroimaging, January 2011

Stress, Inflammation and Yoga Practice Psychosom Med: Journal of Biobehavioral Medicine, February 2010

Yoga as an Adjunctive Treatment for PTSD in Latina Women Pacific University, July 2010

Effects of Yoga on Depression and Anxiety of Women Complementary Therapies in Clinical Practice, June 2009

Effects of a Yoga Breath Intervention Alone and in Combination with an Exposure Therapy for PTSD and Depression in Survivors of the 2004 South-East Asia Tsunami Acta Psychiatrica Scandinavica, 2009

A Randomised Comparative Trial of Yoga and Relaxation to Reduce Stress and Anxiety Complementary Therapies in Medicine, June 2007

Clinical Implications of Neuroscience Research on PTSD Annals New York Academy of Science, June 2006