Global and Indian studies indicate that yoga is a highly effective holistic method for reducing stress and enhancing physical well-being in today’s demanding environment. ARCHANA JYOTI underscores the substantial positive impact of yoga
Yoga for Heart Health
Presented at Heart Failure 2024, a study conducted by Dr. Ajit Singh from the Indian Council of Medical Research focused on yoga’s effects on heart failure patients. The research involved 85 patients with heart failure, aged 30 to 70 years, who were divided into a yoga group (40 patients) and a control group (45 patients). All participants continued their standard heart failure medications. Participants in the yoga group received supervised sessions focusing on pranayama (yogic breathwork), meditation, and relaxation techniques. They continued home practice weekly, under guidance, for 50 minutes. Echocardiography measured heart structure and function at baseline, six months, and one year. Parameters included left ventricular ejection fraction, right ventricular function, blood pressure, heart rate, and symptom burden.
The yoga group demonstrated significant improvements in all measured parameters compared to the control group. This included better heart function, reduced symptoms, and improved daily activity capability.
Dr. Singh concluded that yoga can complement standard medical treatments for heart failure, providing long-term benefits in managing symptoms and improving quality of life.
Yoga Nidra for Sleep and Cognitive Health
Published in PLOS ONE, the study led by Karuna Datta examined the effects of yoga nidra on sleep quality and cognitive function. Participants engaged in a two-week yoga nidra program involving daily 20-minute guided sessions. Objective measures like polysomnography were used to assess sleep stages and cognitive performance.
Participants showed increased delta-wave activity during deep sleep, indicating enhanced restorative sleep. They also demonstrated improved cognitive abilities across various tests, including memory, learning, and emotional recognition. Yoga nidra was highlighted as a cost-effective and accessible method to improve sleep and cognitive function, offering potential benefits for mental and physical health enhancement.
Yet another groundbreaking functional MRI (fMRI) study by researchers from IIT Delhi, AIIMS Delhi, and Mahajan Imaging Delhi conducted on Yoga Nidra, revealed significant changes in brain connectivity during the practice. Published in Scientific Reports, the study involved 30 experienced meditators and 31 novices. It found that Yoga Nidra alters the Default Mode Network (DMN), reducing connectivity more in experienced meditators. Thus suggesting reduced mind-wandering and deeper relaxation with heightened awareness. This study sheds light on how Yoga Nidra impacts brain function and could potentially aid in mental health therapies.
Yoga’s Role in Managing Epilepsy Stigma and Seizure Control
The study Study, published in Neurology, explored yoga’s impact on reducing stigma and improving seizure control in people with epilepsy. Participants practiced yoga or sham yoga for three months, focusing on relaxation techniques and meditation to induce a relaxation response. Yoga participants reported reduced stigma perception, decreased seizure frequency, and improved quality of life compared to the sham group. They also exhibited lower anxiety levels and enhanced mindfulness.
The study underscored yoga’s potential as a holistic therapy for epilepsy management, complementing conventional medications and improving overall well-being.
Yoga for Chronic Low Back Pain Relief
Published in the Journal of Orthopaedic Research, this study focused on the efficacy of yoga in alleviating chronic low back pain. The research involved 21 women, with 10 experiencing chronic low back pain. Participants underwent an 8-session yoga program over four weeks, combining physical postures, breathing exercises, and mindfulness practices.
Women with chronic low back pain reported significant reductions in pain intensity, measured using a visual analog scale. They also showed improved neuromuscular responses during trunk flexion, crucial for managing back pain. The study suggested that yoga could be a valuable complementary therapy for chronic low back pain, providing holistic benefits beyond conventional treatments.
Kundalini Yoga and Alzheimer’s Disease Risk
Conducted by UCLA researchers and published in the Journal of Alzheimer’s Disease, the study examined Kundalini yoga’s effects on brain connectivity in older women at risk for Alzheimer’s disease. Using specialized MRI techniques, the study suggested that Kundalini yoga enhanced hippocampal connectivity related to stress management and memory processing. The findings highlighted yoga as a promising strategy for enhancing cognitive health in individuals with perceived stress and cardiovascular risk factors.
Needless to say, each study underscores yoga’s versatility as a therapeutic practice, benefiting diverse health conditions from heart failure and chronic pain to epilepsy and cognitive decline.
Saima Wazed (WHO Regional Director for South-East Asia): Yoga is more than just a form of exercise. It is an ancient physical, mental and spiritual practice originating in India. The Sanskrit word ‘yoga’ means ‘to unite,’ symbolizing the harmony between body and consciousness. Mindful breathing, meditation, and gentle movement calm the nervous system, reduce stress hormones, and cultivate inner peace. Consistency is key when practising yoga’s versatile aspects.
Rajesh Kotecha (Union Ayush Secretary): Yoga is a comprehensive instrument for empowering women, encompassing their physical, mental, emotional, social, and spiritual well-being. Empowered women take on roles as leaders, educators, and advocates for change, promoting inclusivity, diversity, and empowerment across society. Our aim is to propel Yoga into a widespread movement with a focus on women's well-being and promoting global health and peace.
Dr Ishwar V. BasavarAddi (Ex-Director, Morarji Desai National Institute of Yoga): Yoga fosters unity between mind and body, and promotes balance, self-control, and overall well-being. Various studies have shown that yoga works almost all our muscles and keeps the body flexible and supple. yoga improves symptoms of generalised anxiety disorder, suggesting that the practice may be useful for people dealing with anxiety. meditation and breathing.
Raj Vardhan Dixit (Noida International Institute of Medical Sciences (NIIMS) College & Hospital, NIU): Yoga, with its holistic approach to wellness, has emerged as a powerful tool for addressing both physical and mental health issues. Incorporating daily yoga sessions into one’s routine not only enhances flexibility, strength, and balance but also offers therapeutic benefits for conditions like back pain and arthritis. Also, yoga can mean more energy and brighter moods
Dr RP Prashar (CMO, Ayurveda, MCD): Yoga and Ayurveda are the most ancient disciplines of India, aiming to achieve physical, mental and spiritual balance. The various branches of yoga include Hatha Yoga, Raja Yoga, Karma Yoga, Bhakti Yoga, and Gyan Yoga. Hatha Yoga focuses on physical asanas and pranayama, which is extremely effective in the treatment of lifestyle diseases like diabetes. Hence, we should make yoga along with Ayurveda an integral part of our daily life.
Dr Vinood Kumar (Yoga expert and Naturo-therapist): Yoga, an ancient tradition rooted in the Vedic era, has gained worldwide acknowledgment and reverence over the last twenty-five years because of its inclusiveness and benefits. It serves as a method that guides the mind, body, and soul to function harmoniously and artistically. It transcends individual limitations. it embodies a comprehensive philosophy that facilitates ease and well-being in every aspect of life.
