a guide to the benefits of yoga

Based on the result of the 2016 Yoga in America Study, more Americans are practicing yoga today, ~37 million, up 20 million since the last survey in 2012. Yoga is broadly seen as a positive activity for physical & mental health. Not only are more Americans practicing yoga today but more clinical research is being conducted to study the health benefits of yoga.

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Research indicates yoga improves the following conditions:

ADHD * anxiety * arrhythmia * arthritis * asthma * bipolar disorder * cancer * carpal tunnel syndrome * CHF * COPD * depression * diabetes * drug withdrawal * eating disorders * epilepsy * fibromyalgia * heart disease * HIV/AIDS * hypertension * IBS * IBD * incontinence (stress) * infertility * insomnia * menopausal/peri-menopausal symptoms * migraine * multiple sclerosis * neuroses (phobias) * OCD * osteoarthritis * osteoporosis * pain (chronic) * pancreatitis * pregnancy * rheumatoid arthritis * rhinitis * scoliosis * schizophrenia * sinusitis * stress * substance abuse * tuberculosis

IMPROVES: autonomic balance * body awareness * brain function * cardiovascular function * diaphragmatic breathing * endurance * endocrine function * flexibility * gastrointestinal function * immune function * joint range of motion * memory * mood * muscle mass * nervous system function * posture * psychological health * quality of life * resiliency * respiratory function * strength * self-awareness * sexual function * sleep * stability

REDUCES: blood pressure * heart rate *  inflammation * muscle tension * pulse * respiratory rate * risk of heart attack & stroke

LOWERS: adrenaline * catecholamines * cortisol levels * glucose levels * LDL cholesterol * monoamine oxidase * sodium * total cholesterol * total white blood cell count * triglycerides

INCREASES: alpha waves * ATPase * blood flow * carbon dioxide elimination * cholinesterase * circulation of lymph * energy levels * GABA levels * heart rate variability * hematocrit * hemoglobin * HDL cholesterol * lymphocyte count * oxygen absorption * oxytocin * prolactin * RBCs * serotonin * total serum protein * theta waves * thyroxin * vagus nerve stimulation

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STUDIES

Atkinson NL et al Benefits, barriers, and cues to action of yoga practice: A focus group approach. Am J Health Behav. 2009;33:3–14.

Collins C. Yoga: Intuition, preventive medicine & treatment. J Obstet Gynecol Neonatal Nurs.

Desikachar K et al. The yoga of healing: Exploring yoga’s holistic model for health & well-being. Int J Yoga Ther. 2005;15:17–39.

Smith JA. Is there more to yoga than exercise? Altern Ther Health Med. 2011. 17(3):22-9

Woodyard, C. Exploring the therapeutic effects of yoga & its ability to increase QoL. Int J Yoga. 2011 Jul-Dec; 4(2): 49–54

ADHD Jensen PS et al. The effects of yoga on the attention and behavior of boys with attention-deficit/hyperactivity disorder (ADHD). J Atten Disord. 2004;7(4):205–216.

CVD + HIV Cade WT, Reeds DN, Mondy KE, et al. Yoga lifestyle intervention reduces blood pressure in HIV-infected adults with cardiovascular disease risk factors. HIV Med. 2010;11(6):379–388.

EATING DISORDER McIver S, O’Halloran P, McGartland M. Yoga as a treatment for binge eating disorder: a preliminary study. Complement Ther Med. 2009;17(4):196–202.

EPILEPSY+ MENTAL HEALTH + ANS Streeter CC et al. Effects of yoga on the Autonomic Nervous System, gamma-aminobutyric-acid & allostasis in epilepsy, depression & PTSD. 2012 May;78(5):571-9. 

GABA Streeter CC et al. 2010.  Effects of yoga versus walking on mood, anxiety and brain GABA levels: a randomized controlled MRS study. J of alt & comp med. 16(11): 1145-52

GABA Streeter CC et al. Yoga asana sessions increased brain GABA levels:  a pilot study J of alternative & complementary medicine. 2007. 13(4): 419-26

HIV Penzak SR et al. Depression & patients with HIV infection. Am J health system pharm. 2000.  57(4): 376-89

HRV Cheema BS, Houridis A, Busch L, et al. Effect of an office worksite-based yoga program on heart rate variability: outcomes of a RCT. BMC Complement Altern Med. 2013;13:82.

MENTAL HEALTH Shapiro D, Cline K et al. Mood changes associated with Iyengar Yoga practices: a pilot study. Intl J of Yoga Therapy. 2004. 14:35-44.

PARKINSON’S Colgrove YS, Sharma N, Kluding P, et al. Effect of yoga on motor function in people with Parkinson’s disease: a randomized, controlled pilot study. J Yoga Phys Ther. 2012;2(2):112.

RHEUMATIC DISEASE Cramer H, Lauche R, Langhorst J, et al. Yoga for rheumatic diseases: a systematic review. Rheumatology. 2013;52(11):2025–2030.