Proponents of yoga are not ones to mask their commitment to the practise. Whether a novice, enthusiast, or master, they’ll tell you that yoga can be a life changing endeavour.
The practice of yoga seeks a state of balance and harmony between the body, mind, and spirit. Through regular yoga practice, participants are rewarded with a range of physical and mental health benefits. These include increased flexibility, strength, balance, reduced stress and anxiety, improved focus and concentration, and a greater sense of overall well-being.
But don’t just take the word of yoga devotees. Scientific research tends to agree with them. A number of recent studies have explored the various health and physical performance benefits of regular yoga practice. But before we explore those…
Yoga: A Brief Overview
Originating in ancient India, and now practiced all over the world, yoga is a physical, mental, and spiritual pursuit that includes a variety of postures (asanas), breathing techniques (pranayama), meditation, and ethical guidelines.
There are many different styles and approaches to yoga, ranging from gentle and meditative practices to more physically challenging and rigorous forms. Some popular styles of yoga include Hatha, Vinyasa, Ashtanga, Kundalini, and Iyengar yoga.
In addition to the physical practice, yoga also includes techniques for cultivating mental and emotional awareness, such as meditation and pranayama. These practices can help to quiet the mind, reduce stress and anxiety, and develop greater focus and concentration.
Yoga practise can be performed in specialised training environments, it’s also something that can be explored at home.
Yoga’s Benefits in the Gym
Many elite athletes, bodybuilders and gym trainees have looked to yoga for increased performance, and to gain a competitive advantage.
Yoga practise is often associated with developing a strong mind-body connection, essential for effective training in the gym.
The mind-muscle connection, popularized during the golden era of bodybuilding, refers to the ability to contract specific muscles consciously, intentionally, and effectively during exercise. This involves focusing on the specific muscle group being targeted during a particular movement, and using mental cues to activate and engage those muscles through the movement.
Bodybuilders and gym trainees can improve the performance of their workouts by developing a strong mind-muscle connection. With an increased focus on the muscle being worked, and the ability to visualise it contracting and working through the full range of motion, trainees can increase the intensity and effectiveness of their workouts and develop a greater level of control and awareness over their bodies.
In addition, it can also help to reduce the risk of injury by promoting proper form.
In yoga, this connection refers to the awareness and integration of the body, mind, and spirit, which can lead to a deeper understanding of the self and a greater sense of well-being.
The physical practice of asanas (postures) for example, is often used as a means of connecting with the body and cultivating greater body awareness. Through mindful movement and breath awareness, practitioners can learn to tune into the sensations of the body and develop a deeper understanding of their physical limitations and abilities.
Incorporating a regular yoga practice into your training program might therefore lead to more efficient and effective workouts in the gym, while aiding in the recovery process.
Recent Research
So what does the research say about yoga’s ability to improve health, well-being, and performance in the gym?
A study by Eusebio et al., (2022) sought to measure the mental health and attention benefits of 10 weeks of yoga practice. The results showed significant increases in mood, and improvements in sustaining attention. The result of this is a greater sense of well-being and focus not just in the gym, but outside of it also.
Another study by Patel and Veidlinger (2023) found yoga increases a range of health markers including pulmonary health, as well as protections for the upper respiratory tract, improved immunity, and significant reductions in stress. The research indicated that those who maintained regular practice of yoga during the Covid pandemic specifically, saw higher levels of mental well-being and general health.
And finally, research by Halappa (2023) reported that high intensity training protocols tending towards overtraining, can lead to immune suppression, oxidative stress, muscle damage/fatigue, coronary risk, and mental health disorders, due to enormous strain on various physiological functions.
Yoga practise seems to undermine these adverse activities through “up-regulating the functions of the parasympathetic nervous system (PNS), and down-regulating the activities of hypothalamohypophysial axis (HPA).”
Yoga was shown to be “conducive to healing, recovery, regeneration, reduction in stress, relaxation of mind, better cognitive functions, promotion of mental health, reduction in inflammation and oxidative stress.”
If you’re finding a disconnect between the mind and the body, or recovery between workouts is taking longer, and stress is impacting your performance in the gym and in other areas of life, it might be time to incorporate some yoga practice into your regime.
References
Patel, R.; Veidlinger, D. (2023). Exploring the Benefits of Yoga for Mental and Physical Health during the COVID-19 Pandemic. Religions 14, 538. https://doi.org/10.3390/rel14040538
Eusebio, J., Forbes, B., Sahyoun, C., Vago, D. R., Lazar, S. W., Farb, N. (2022) Contemplating movement: A randomized control trial of yoga training for mental health, Mental Health and Physical Activity, 23, 100483, ISSN 1755-2966, https://doi.org/10.1016/j.mhpa.2022.100483.
Halappa, N, G. (2023) Integration of yoga within exercise and sports science as a preventive and management strategy for musculoskeletal injuries/disorders and mental disorders – A review of the literature, Journal of Bodywork and Movement Therapies, 34, 2023, ISSN 1360-8592, https://doi.org/10.1016/j.jbmt.2023.04.055.
