Many magazine covers and social media posts continue the yoga myth that only people who are young, slim, flexible and female can practice. However, if you fall into the trap of believing in these myths, you may miss the many benefits of practicing yoga.
Research from Occupational Health Magazine Shows that yoga can overcome stress and lower blood pressure.At the same time, a study in Applied psychophysiology and biofeedback Show that it can also help you get a better sleep.
However, yoga is not just for young, healthy and flexible people. Anyone can learn yoga and practice as much as possible—whether it is a little bit a day or twice a week for 90 minutes each time. Here, we debunk the yoga myths that may prevent you from becoming healthier, healthier and happier. Read on to discover the science that refutes popular but inaccurate yoga concepts.
Yoga myth 1: “Yoga must be flexible”
fact: You don’t need to be very flexible to start practicing yoga-on the contrary, yoga itself will help you become more flexible.A study in Journal of Physical Therapy Science It was found that women who participated in a series of 20 yoga sessions lasting 90 minutes gained greater flexibility in spinal muscles and hamstrings.
Men can also benefit from mats, just like research on male athletes Northeastern Illinois University show. Men who take yoga classes twice a week for 10 weeks not only increase the flexibility of the hamstrings and lower back, but also increase the flexibility of the ankles, knees, hips and shoulders through yoga poses such as down dog poses and lunges. And chairs.
Yoga Myth 2: “Yoga is just a series of stretching and balancing”
fact: Stretching before exercise can warm your muscles, help recovery after exercise, and help maintain functional exercise later in life, but the benefits of yoga go far beyond that.Research in International Yoga Magazine The conclusion is that it can enhance cardiorespiratory function, reduce anxiety and depression, and even help control addiction.
“Yoga is not just an obvious physical exercise,” Esther Eckhart, founder of the yoga streaming site Eckhart Yoga, Tell Live Science. “It can help you develop inner feelings, which are about the sensations inside your body. Yoga allows you to reach the needs of your body and mind. It also helps to develop awareness of mindfulness and love, so as to better understand yourself- When we know, we are better able to react wisely to our system requirements.”
Yoga myth 3: “Only young people can practice yoga”
fact: 79-year-old yoga teacher and author Barbara Currie told Live Science: “It’s not so much the age of the students, it’s more about the health of their bodies.” “I’ve been teaching yoga for 51 years. , My size and weight are the same as when I was in my 20s.” If someone is very stiff, the teacher can provide them with adjustments so that they can still practice. “For example, students can start doing yoga on a chair, and we will spend time increasing their strength and flexibility until they no longer need a chair and can participate in the class like everyone else,” Curry explained. Even so, age is not always an obstacle. “I have a 94-year-old student who moves like everyone else. I don’t need to adjust anything for her,” she added.
Yoga Misunderstanding 4: “If you have a bad back, you can’t practice yoga”
fact: About 80% of Americans will experience back pain at some point in their lives, according to American Chiropractic AssociationThen, these people will spend at least $50 billion on treatment each year. However, yoga can provide an effective and inexpensive alternative.A number of studies have shown that yoga can help relieve low back pain, one of which is Internal Medicine Yearbook It was found to be as effective as physical therapy.
At the same time, a meta-analysis of seven studies Journal of Yoga and Physical Therapy It was found that participants who practiced yoga reported less low back pain and better function. Interestingly, these benefits are reported to last 12 to 24 weeks after the end of the treatment course.
Yoga myth 5: “You must be slim to do yoga”
fact: More and more yoga teachers and people who advocate for a variety of body types are propagating the message that body shape and body type are not obstacles to yoga. As Eckhart said: “You may think that your body needs to adapt and be shaped into the perfect posture to describe the shape, but yoga knows that these postures are for your benefit, adapt and let them work and love your body. This It’s the wisdom of yoga.”
Where necessary, yoga props (such as blocks and straps) can be used to adjust the movement, or if forward bending is a challenge, simply widening the legs can allow the practitioner to obtain similar benefits. Studies have shown that yoga can also help improve body image.A study published in an Elsevier journal Body image After tracking more than 1,600 young people over 15 years, it was found that practicing yoga was associated with higher levels of physical satisfaction.
Yoga Myth 6: “Yoga is only for women”
fact: According to a recent study, many men view yoga as a female activity Complementary therapy in clinical practice, But the concept is changing. “Some people think that based on the stereotypes they see, hear, or read, they know the full content of this practice,” Michael James Wong, founder and teacher Yoga boy with Breathing items, Tell Live Science. “Nine out of ten, they are wrong. They realize that yoga is very good for their physical and mental health.”
In fact, yoga even affects the bedroom, and research shows Journal of Sexual Medicine Shows that it increases male desire and improves performance. But Wong said that the essence of yoga is deeper. “The real benefits come from self-awareness, mental health, techniques for calming the mind, and ways to turn to a positive perspective,” he said.
Whether you are young or not, flexible or rigid, or somewhere in between, yoga may be a great choice for you. Ignore the myths and stereotypes surrounding traditions and blaze a trail of their own. As Wong said: “The best way is to remember that you are unique in your body shape, shape and proportions, as well as in your daily activities and personal experiences. This way you can focus on yourself in practice without You need to compare your practice with others or judge what is “good”.”