Yoga for brain health: more than physical exercise?
A lot has been reported about yoga in the form of a form of exercise, since it's physical exercise that improves fitness. Many of the benefits found by researchers result from the physical activity aspect as well as the advantages of other types of exercise, such as running or weightlifting.
In contrast to other types of activities yoga incorporates mindfulness as an essential aspect. By focusing on control of breathing, sustaining postures, and meditation, yoga can increase the amount of attention that a person gives to the feelings of their body and to the present moment. This kind of mindfulness can bring additional benefits that aren't found in other types of exercise.
Yoga is what it sounds like? The term "yoga" originates of yoga, which is the Sanskrit phrase "Yuj" which means to join to join or connect body, mind and soul. The first yoga-related text originated from the spiritual master Patanjali. Patanjali defined yoga as "citta-vrtti Nirodhah" which translates to "stilling one's brain." It was accomplished through a blend of breathing, meditation and physical exercise, as well as exercises for purifying the body in addition to moral and ethical guidelines to lead a healthy and meaningful life.
Over time yoga has been altered by a variety of yoga teachers since the beginning of Patanjali yoga, which has resulted in various styles that differ in terms of intensity and concentration. Certain yoga styles like Vinyasa and Hatha concentrate more on intense exercises like an aerobic exercise; Restorative is more focused on relaxing poses. Iyengar employs props and emphasizes the precision and alignment of the bodies. The various styles are available for those with different physical abilities and in the present, yoga instructors teach different styles that include breathing exercises, postures and, sometimes, meditation.
Modern Western yoga typically incorporates poses such as "downward dog" which are focused on strength and flexibility. Yoga requires physical activity and therefore it's not a surprise that all kinds of yoga help increase a person's strength and flexibility. In a study of healthy, untrained participants, researchers found that 8 weeks of yoga helped increase the strength of the muscles around the knee and elbow by 10-30 percent. Flexibility at the shoulder, ankle and hip joints improved by 13 to 198.
There are other, less apparent but important benefits to yoga. Research has proven that practicing yoga can help reduce the risk factors that lead to heart disease like excessive blood pressure cholesterol levels and abdominal weight gain. Studies of older adults have demonstrated significant improvement in mobility, balance and cognitive functioning, as well as general quality of life.
Yoga teachers who incorporate the spiritual and physical aspects of yoga in their teachings share methods we can apply at home to help navigate the changes and ups and achieve greater harmony and satisfaction.
The majority of meditation styles have features that they share, for example being tall and upright and closing your eyes and taking note of your breath. There are a variety of different forms of yoga meditation, including mindfulness, breathing as well as compassion, gratitude as well as mantra-based meditation. Mantra meditation could include elements from all of these other types of meditation.
Studies have proven that meditation triggers a relaxation response due to the nerves that manage the physiological processes, like a decrease in breathing and heart rate and a decrease in blood pressure, get activated when you meditate. Mantra meditation calms the mind and assists it to focus.
How do you define mantras? The phrase "mantra," which comes from the Sanskrit language, translates to "sacred tone." Broken down into its original Sanskrit word, "man" means mind"mantra" is a reference to mind "tra" is a verb that means release.
Thus, Mantras can act as an instrument that can help relax the mind, and let go of worries as well as other distractions. Yogis have been using mantras for thousands of years to keep the mind in check, achieve an inner connection, and to develop ability to focus and concentrate.
Mantra meditation can alter the nervous system and the brain in a variety of surprising ways. Mantra practice has found to lower blood pressure and depression, stress, anxiety and burnout as well as anger. The benefits of Mantra meditation include:
* Controlling"taming" the "monkey brain." This disengages us from distractions, and then replaces the negative self-talk loops Positive ones. * Inducing less the feeling of pain. This could help to develop More control of the autonomic nervous system to control the stress Response and activating the relaxation response. These skills can be helpful to those who need them. sufferers of chronic suffering from chronic. * Enhancing memory. The activated Hippocampus and mantra meditation can help stabilize memories after they happen and aid our ability to locate Facts and happenings. Research suggests that the hippocampus may develop new brain cells. This means that memory It can help improve. Mantra meditation may Also, it helps to improve the ability of visualization. that is crucial in the process of planning and imagining a bright future.
* Limiting distractions. This will allow the Mind to be quiet and relax from the constantly crashing of our lives. * Optimizing the rate of your respiratory. Practicing The mantra meditation is regularly synced to the rate of breathing that encourages more effective control of the autonomic the functions of your body and improve mental and physical health.
Mantras could be a grouping of sounds, or they may contain words with a literal meaning. Mantras can be spoken, chanted or whispered over and over again, in the air or even in the mind. Mantra use is not limited by the religion or language. The most common mantras are the Sanskrit mantras such as Om, Om Shanti, So Ham, or Sat Nam; Christian chants like Hail Mary or Ave Maria and Buddhist mantras such as Om Mani Padme Hum. There are secular affirmations that can be used that are available in English or your own language like Peace and Love. You can also create your own affirmations like I am Healthy I am Happy I am Strong I am Secure.
The most important elements for triggering the relaxation response are a quiet environment, a comfortable posture and an object that is in focus. This could be focus on your breath, or a religious symbol as well as listening to devotional tune or a poem. The focus of the object helps to focus your attention on the object whenever your mind wanders, which is something our minds wander all the time. The process of bringing our attention towards the focus can help to develop an habit that in time, it allows us to keep this concentration the place we are.
Meditational mantras can be practiced anytime and anyplace it is not limited to the course of yoga. Find a calm space to sit and close your eyes. take a deep breath, and then say the mantra to yourself "Sat Nam." "Sat Nam" is one of my favorites. It means in Sanskrit signifies "I am Truth" - Truth is my essence." The sound of this calming one-syllable chant transforms one into a state of peace and tranquility. You are who you are through mantra meditation!
Nancy Larson, Lake Vermilion-Tower/Soudan, is a yoga instructor certified through the Open Space Yoga Studio in Honolulu, Hawaii 200 RYT with additional training in restorative, yoga nidra and meditation. In the summer, she offers classes in the Tower Her yoga flow and restorative classes are multidisciplinary, incorporating both traditional Patanjali as well as modern methods that include deeper yoga breathing, mindfulness, and meditation.
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