9:59:59.000,9:59:59.000 At some point between the first and fifth [br]century CE, 9:59:59.000,9:59:59.000 the Hindu sage Patañjali began to codify[br]the ancient, 9:59:59.000,9:59:59.000 meditative traditions practiced [br]throughout India. 9:59:59.000,9:59:59.000 He recorded techniques nearly as old as[br]Indian civilization itself 9:59:59.000,9:59:59.000 in 196 manuals called the Yoga Sutras. 9:59:59.000,9:59:59.000 These texts defined yoga as the ‘yoking’ [br]or restraining of the mind 9:59:59.000,9:59:59.000 from focusing on external objects in [br]efforts 9:59:59.000,9:59:59.000 to reach a state of pure consciousness. 9:59:59.000,9:59:59.000 Over time, yoga came to incorporate[br]physical elements 9:59:59.000,9:59:59.000 from gymnastics and wrestling. 9:59:59.000,9:59:59.000 Today, there are a multitude of approaches[br]to modern yoga – 9:59:59.000,9:59:59.000 though most still maintain the three core[br]elements of Patañjali’s practice: 9:59:59.000,9:59:59.000 physical postures, breathing exercises, [br]and spiritual contemplation. 9:59:59.000,9:59:59.000 Yoga’s supporters say this blend [br]of physical and mental exercise 9:59:59.000,9:59:59.000 has a unique set of advantages [br]for our health. 9:59:59.000,9:59:59.000 Yoga is widely believed to improve [br]strength and flexibility, 9:59:59.000,9:59:59.000 boost heart and lung function, and enhance[br]psychological well-being. 9:59:59.000,9:59:59.000 But what does the science actually say [br]about the modern benefits 9:59:59.000,9:59:59.000 of this ancient tradition? 9:59:59.000,9:59:59.000 Despite attempts by many researchers, [br]yoga has proven a tough subject to study. 9:59:59.000,9:59:59.000 Its unique combination of activities makes[br]it difficult to determine 9:59:59.000,9:59:59.000 which component is producing a [br]specific health benefit. 9:59:59.000,9:59:59.000 Additionally, yoga studies are often made [br]up of small sample sizes 9:59:59.000,9:59:59.000 that lack diversity, 9:59:59.000,9:59:59.000 and the heavy reliance on self-reporting[br]makes results subjective. 9:59:59.000,9:59:59.000 However, there are some health benefits 9:59:59.000,9:59:59.000 that have more robust scientific [br]support than others. 9:59:59.000,9:59:59.000 Let’s start with flexibility and strength. 9:59:59.000,9:59:59.000 Contorting your body into yoga’s physical[br]postures stretches multiple muscle groups. 9:59:59.000,9:59:59.000 In the short term, stretching can change[br]the water content of these muscles, 9:59:59.000,9:59:59.000 ligaments, and tendons to make [br]them more elastic. 9:59:59.000,9:59:59.000 Over time, regular stretching [br]stimulates stem cells 9:59:59.000,9:59:59.000 that then differentiate into more [br]elastic collagen and muscle tissue. 9:59:59.000,9:59:59.000 Frequent stretching also reduces the[br]body’s natural reflex 9:59:59.000,9:59:59.000 to constrict muscles, 9:59:59.000,9:59:59.000 improving your pain tolerance for feats[br]of flexibility. 9:59:59.000,9:59:59.000 Researchers haven’t found that any one [br]form of yoga 9:59:59.000,9:59:59.000 improves flexibility more than another, 9:59:59.000,9:59:59.000 so the impact of specific [br]postures is unclear. 9:59:59.000,9:59:59.000 Additionally, yoga hasn’t proved superior [br]to other low-impact exercise 9:59:59.000,9:59:59.000 when it comes to improving fitness [br]and flexibility in healthy populations. 9:59:59.000,9:59:59.000 However, the practice has been shown to be[br]an especially powerful therapeutic tool. 9:59:59.000,9:59:59.000 In studies involving patients with a [br]variety of musculo-skeletal disorders, 9:59:59.000,9:59:59.000 yoga was more helpful at reducing pain and[br]improving mobility 9:59:59.000,9:59:59.000 than other forms of low-impact exercise. 9:59:59.000,9:59:59.000 Adding yoga to an existing exercise [br]routine can improve strength 9:59:59.000,9:59:59.000 and flexibility for hard to treat [br]conditions like chronic lower back pain, 9:59:59.000,9:59:59.000 rheumatoid arthritis, and osteoporosis. 9:59:59.000,9:59:59.000 Yoga’s mix of physical exercise and [br]regimented breathing 9:59:59.000,9:59:59.000 has proven similarly therapeutic [br]for lung health. 9:59:59.000,9:59:59.000 Lung diseases like chronic bronchitis, [br]emphysema, and asthma 9:59:59.000,9:59:59.000 shrink the passageways that carry oxygen, 9:59:59.000,9:59:59.000 while weakening the membrane that [br]brings oxygen into the blood. 9:59:59.000,9:59:59.000 But breathing exercises like those found[br]in yoga 9:59:59.000,9:59:59.000 relax the muscles constricting those[br]passageways and improve oxygen diffusion. 9:59:59.000,9:59:59.000 Increasing the blood’s oxygen content[br]is especially helpful 9:59:59.000,9:59:59.000 for those with weak heart muscles 9:59:59.000,9:59:59.000 who have difficulty pumping[br]enough oxygen throughout the body. 9:59:59.000,9:59:59.000 And for those with healthy hearts, 9:59:59.000,9:59:59.000 this practice can lower blood pressure[br]and reduce risk factors 9:59:59.000,9:59:59.000 for cardiovascular disease. 9:59:59.000,9:59:59.000 Yoga’s most widely celebrated benefit[br]may be the most difficult to prove: 9:59:59.000,9:59:59.000 its psychological effects. 9:59:59.000,9:59:59.000 Despite the longstanding association [br]between yoga and psychological wellbeing, 9:59:59.000,9:59:59.000 there’s little conclusive evidence on [br]how the practice affects mental health. 9:59:59.000,9:59:59.000 One of the biggest claims 9:59:59.000,9:59:59.000 is that yoga improves symptoms of [br]depression and anxiety disorders. 9:59:59.000,9:59:59.000 However, since diagnosis of these [br]conditions 9:59:59.000,9:59:59.000 varies widely in origin and severity, 9:59:59.000,9:59:59.000 it’s difficult to quantify yoga’s impact. 9:59:59.000,9:59:59.000 There is evidence to suggest yoga can [br]help reduce the symptoms of stress, 9:59:59.000,9:59:59.000 but no more than meditation[br]or relaxation. 9:59:59.000,9:59:59.000 Research on the effects of [br]yoga is still evolving. 9:59:59.000,9:59:59.000 In the future, we’ll need larger studies, [br]incorporating diverse participants, 9:59:59.000,9:59:59.000 which can measure yoga’s impact[br]on heart attacks, cancer rates, 9:59:59.000,9:59:59.000 cognitive function and more. 9:59:59.000,9:59:59.000 But for now, we should primarily practice[br]yoga as a way to exercise, 9:59:59.000,9:59:59.000 reflect, and relax. 9:59:59.000,9:59:59.000 So if you miss your class, don’t tie [br]yourself into knots about it.