Many of us attend weekly yoga classes because they are good for our health and general well-being. However, practicing yoga daily will make you get more benefits for your health.
Wherever you are and whatever you do, you can practice yoga at least a few minutes a day.
Here I explain why it is worth practicing yoga at least 15 minutes per day.
1. Improves muscle flexibility, strength and posture
Practicing yoga will help you stretch and tone the muscles of your body. Popular poses like “the table” will work to strengthen your arms, legs, shoulders and abdomen. Do not think that you have to be super flexible to practice yoga, the beauty of yoga is that it can be practiced at all skill levels. Practicing poses of a few minutes a day, like the posture of the “warrior” or “the dog”, will make you really feel the difference in your flexibility, whether you are very flexible or not.
It also helps to improve the posture of your body, making you walk more straight or sit more straight in your chair. The aches and pains caused by incorrect body posture, such as back pain, will be relieved.
2. Improve the level of physical fitness
When we think about improving the physical state, most of us think about perspiring in the gym. But that is not necessarily the only way to exercise.
Yoga gives you everything a gym can, but in a more peaceful, safe and holistic way. It combines aspects of cardiovascular, functional and strength training, all in one. What more could you ask for? The best part of this training is that it can be done at your own pace in your own home.
3. Lose weight
It is not necessary to practice “Hot Yoga” or be able to bend in a yoga pose to lose weight. A daily yoga practice will boost the metabolic system and help burn fat, leading to weight loss. Yoga can also help restore the hormonal balance in your body, which leads to normalize your body weight.
The levels of cortisol, the hormone that is released in response to stress and the low concentration of glucose in the blood, will decrease, which reduces food intake.
Yoga also strengthens the general mind-body connection and helps you more effectively handle unpleasant emotions instead of seeking food to suppress those feelings.
4. Increase your energy
Just a few minutes of yoga every day will provide that much-needed energy boost in our busy lives and keep us fresh longer. Yoga, with its unique synergy of body and respiratory work, is perfect when your reserves are running out.
The daily practice of yoga will awaken the main energy centers (called chakras) in our body. The large poses of extra energy are those that extend the spine, such as the posture of the tree, which allows energy to circulate throughout the body, and the poses that open the chest as the posture of the cobra, encourages the intake of more breath.
5. Reduce stress
Many workplaces now offer yoga sessions during lunchtime because it has been shown that yoga is an incredible stress buster. Any yoga practice, even a short class, must be composed of three elements;
poses, breathing and meditation. Studies have shown that people who regularly practice these three elements are better able to regulate their heart rate variability (HRV). This usually means that your heart rate is lower, which gives the body the ability to respond to stress in a more flexible way.
Are you dealing with so much stress that keeps you awake at night?
Studies have shown that practicing yoga on a daily basis can reduce or even completely prevent insomnia. When you experience insomnia, practice asanas or relaxation postures, such as folding forward (uttanasana) or lying on your back with your feet on the wall. Relaxing yoga postures, such as folding forward or lying on the back with feet on the wall, can calm the body and mind.
6. Breathe better
Breathing deeply and calmly is an essential part of every yoga practice. Yogic breathing techniques (called pranayama) focus on trying to slow down breathing and breathe completely from the mouth of the stomach to the top of the lungs.
These methods will make you feel more relaxed and balanced and will help you face the day with confidence and calmness. They also have some important side benefits, such as increased lung capacity and more tidal volume (the total amount of air your lungs can hold at any time).
You can adopt these techniques when necessary in daily life. They can help you stay calm in emergency situations, think clearly about stressful situations, and reduce pain.
7. more happiness
Adding some yoga poses to your daily routine can make you an emotionally stronger and happier person. A recent study has shown that regular practice of yoga and meditation results in higher levels of serotonin (the happiness hormone).
The same study showed that long-term yoga practitioners have more mass in areas of the brain associated with satisfaction. Another study has shown that brain gamma-aminobutyric (GABA) levels are higher after practicing yoga.
Higher levels of GABA are associated with lower levels of depression and anxiety. In short, only 15 minutes of yoga a day can begin to change the chemistry of your brain and improve your mood.
8. Is more aware
Yoga and mindfulness go hand in hand. When you practice yoga, you will change your perception of the sensations, thoughts and emotions that accompany a certain pose. That consciousness will put your mind to the present moment, the main goal of mindfulness, where you can stay happy and focused.
Practicing this has lasting physical and psychological benefits that are in line with the benefits of yoga. You will feel more calm and relaxed, with less stress and anxiety. You will experience higher levels of energy and enthusiasm and more self-confidence and self-acceptance.
9. Improve concentration and thinking
The postures of yoga and meditation require that you focus on your breathing. This process of observing your breathing calms your mind, and makes you more mentally relaxed. As a result of this mental stability, you will be able to remember and retain more information.
Meditating for a few minutes in the morning can result in better concentration during the day. By reducing mental stress and physical tension, we can remember more easily and have more organized thoughts. Improved cognitive function occurs when we are able to clear our minds and refresh ourselves. From a place of peace and tranquility, we can use our mental facilities more efficiently. “
10. Live longer
As you know, doing yoga every day will help you increase your fitness level, regulate your heart rate, reduce your stress levels and make you a happier person.
All those elements can add valuable years to your life. It is also known that yoga decreases the risk of heart disease and reduces the rhythm of your breathing, which has been directly related to a longer life. Recent studies have shown that the yoga meditation element can help delay the aging process by protecting the telomeres (caps) at the end of our chromosomes.