Benefits of yoga and meditation - part 1

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As yogis, we don't need science to know that benefits of daily yoga and meditation practice are numerous, we see and feel it in our body/mind and our everyday life. But of course, it is great to see that science, especially in the last decade, has taken such interest in these ancient practices and has produced many studies and evidence to support the claims that yoga and meditation are such powerful tools for promoting health and wellbeing. So, I have decided to write a series of blog posts about how these mechanisms work, both from a scientific/physiological and from yogic/subtle perspective. 



How Yoga and Meditation reduce stress

Many different studies have shown that gentle Yoga practices and different Meditation techniques can greatly reduce the secretion of stress hormones, and trigger relaxation response via the parasympathetic nervous system. Our daily life is stressful for many of us, resulting in our nervous system being overstimulated and/or in fight & flight mode much of the time. It’s important to understand that this doesn't have to be negative stress - our body reacts the same when we're under types of stress we consider positive; a new and exciting project, stage fright, learning something new, going on a first date, practicing extreme sports etc. Even running or similar strenuous activity can all be overstimulating for the system if we’re on low battery. When the sympathetic nervous system is triggered the heart rate and blood pressure increases, sweating increases and we generally feel stimulated. After a while, as we are creatures of habit, this becomes our natural state - always on the edge, always looking for a new excitement or drama. But, the thing is, there is nothing natural about it. We are not build to be in this state for too long.

Two systems activate the fight and flight response; the sympathetic nervous system and adrenal-cortical system which releases stress hormones like adrenalin and cortisol. This is useful in dangerous situations as it helps us react fast, but being in this state almost perpetually, which is a symptom of our daily lives since we wake up - rush, traffic, noise, work-related stress etc., until we go to bed, causes chronic stress and can wreak havoc on our health. In fact, most of the diseases and illnesses we, as a 'modern' society, suffer from today, are diet and stress-related. Many only realise this when the systems wear out so much resulting in illness or mental disorders like anxiety and/or depression. Our bodies do tell us when they have had enough and need to rest, but we put a band aid in form of caffein, sugar, pills etc on it and move on.

Practising yoga and meditation is proven to trigger the opposing parasympathetic system also called rest & digest. When initiated our heart rate slows down, blood pressure drops, intestinal and gland activity increases and sphincter muscles in the gastrointestinal tract relax. This is the state of energy conservation when we refill our empty cup so to say. However, it is important to pick the right level and type of practice for you. If you join a vigorous, dynamic class and you are a beginner, you might stress your body/mind more than promote relaxation. Pick gentle, slow flow classes, restorative classes, Yoga Nidra, or any type of meditation.  

The Energy Body

On a subtle anatomy level, slow, mindful yoga and meditation practices open the Ida Nadi (energy channel),and awaken our cool, creative, grounded, relaxing and nurturing qualities. Ida Nadi is connected with the right side of the brain - the creative, artistic side, and is considered a feminine* principle, the nurturing mother within. Pingala is the masculine* principle; hot, dynamic, faster and is connected to the left side of the brain - the analytical, problem solver, the mathematician. We all have both feminine and masculine qualities within, one cannot be without the other and should nurture both.
(*Not to be mistaken with female/male)

To live a full, healthy and balanced life we need to know how to balance both: the Sun and the Moon, the light and the dark, the cool and the hot. Just like mama Nature does. But, this fast world we have created and live in seems to produce a fertile soil for masculine qualities and support the go-getters and doers, the competitors and the fast and furious, making it easy for all of us not only to fall into the pattern, but to believe the pattern is the reality and the better way of living. It’s not always easy to see you're stuck in this pattern, again due to a belief that this is how things should be, and for many a rude awakening comes in form of a (stress-related) disease, mental disorder etc. Once you do awaken and see, hopefully before anything serious happens, yoga and meditation can be a great way out, or rather back to Self.

But, if unrolling a mat is not your thing, don't worry, you are not doomed;). Other activities like gardening, nature walks, creating something, drawing, writing, taking a long warm candlelit bath or baking (vegan) banana bread can trigger relaxation response as well. Breath is an amazing tool as well and can act as a first aid. When you feel anxious or on the edge try focusing on your breath for a moment. Take a deep inhale.... and a loooong exhale... Close your eyes and repeat three times.

Thank you for reading. Namaste.

Nina Vukasyoga benefits, anti stress yoga, yoga ericiera, yoga studio ericeira, yoga retreat portugal