Health & Fitness

Have you ever tried yoga or meditation? It’s something I have dabbled with in the past, but with the ongoing pressures and vicissitudes of daily living at the moment, I have found myself undertaking this form of exercise more frequently.

While performing a charity swim last month, a friend I met undoubtedly acted as a catalyst in motivating me. He has found performing yoga and meditation transformative for his life. I can only thank him for leading by example.

If you’re somebody like me who has suffered periods of anxiety or hypervigilance, yoga and meditation can decrease activity in the amygdala (a part of the brain’s limbic system responsible for the ‘flight or fright’ response). These constitute part of the larger default mode network (DMN).

These parts of the cerebral cortex are always active. They are responsible for why our minds ruminate, daydream and the complex processes involved with memory and introspective thinking.

The Subtle Differences Between Both

Yoga and meditation are interrelated practices involving different aspects of mind-body interaction. Yoga is a physical, mental and spiritual practice comprising various asanas (postures), pranayama (breathing exercises) and meditation techniques. It promotes physical fitness, mental equilibrium and spiritual evolution.

Yoga is based on the concept of prana (life force), which is believed to flow through the body and can be regulated through the regular practice of this discipline.

Whilst embracing this concept, meditation is more of a mental practice that involves training the mind to focus on a single point or object. It cultivates heightened awareness and concentration. There are several types of meditation, such as concentrative, mindfulness and loving-kindness meditation. Each has its own set of techniques and goals.

The ultimate goal of both is to attain a state of deep relaxation and self-awareness. It leads to improved mental and physical health.

Synergy And Satisfaction

Here are my 10 reasons how yoga and meditation can be physically restorative whilst quelling those unwanted noises that may be swimming around in your head and causing disharmony:

1. It reduces your stress levels: Yoga and meditation are powerful tools for managing stress. They work by calming the mind and activating the body’s relaxation response. In turn, this reduces the levels of stress hormones like cortisol and adrenaline. Yoga poses and meditation techniques like deep breathing and visualisation can help to release tension and promote a sense of inner tranquillity.
   
2. Your flexibility improves: Yoga postures (asanas) involve stretching and lengthening the muscles and connective tissues of the body. Over time, this can help to increase flexibility and range of motion. This will prevent injuries during any other form of exercise you wish to undertake.
   
3. Your overall strength increases: Yoga is a form of resistance training, which means it requires the muscles to work against some form of resistance. This can help to build strength and endurance in the muscles. Some yoga styles, such as Ashtanga, are particularly effective at building strength.
   
4. Your balance improves: Many yoga poses, such as the tree pose or Warrior III, require balance and stability. Over time, practising these poses can improve your balance and coordination, which will benefit physical activities outside of yoga.
   
5. Your posture can improve dramatically: Yoga poses require proper alignment and engagement of the muscles, which will help ameliorate your posture. Good posture can alleviate pain and tension in the back, neck, and shoulders. This can also promote better breathing and digestion.
   
6. It lowers your blood pressure: Yoga and meditation can positively affect your cardiovascular health. Studies have shown that regular practice can lower blood pressure. It can also reduce inflammation and improve cholesterol levels, reducing the risk of heart disease and other chronic health conditions. It’s very important not to over-exert oneself as any repetitive strain on the body will damage it with resulting pain only elevating blood pressure. Focusing on perfecting your breathing technique is key as a non-pharmacological approach that gradually helps in optimising your circulatory system.
   
7. The quality of your sleep improves: Having been a shift worker for most of my life, I admit that my pineal gland and suprachiasmatic nuclei in my hypothalamus, which both govern the circadian rhythm in the brain, have seen better days (and nights). Yoga and meditation help in reducing stress and anxiety levels, which in turn improves the quality of sleep. By promoting relaxation and a sense of calm before bedtime, falling asleep and staying asleep will only become easier.
   Read more about how to improve your sleep on my separate blog here.
   
8. Increased mindfulness: Mindfulness is the practice of being fully present ‘in the moment’ without judgement or distraction. Both yoga and meditation can help to cultivate mindfulness by focusing the mind on the present moment and the sensations of the body. Regular practice can help to reduce distractibility and increase focus and concentration.
   
9. It reduces anxiety and depression: Studies have shown that yoga and meditation can effectively reduce symptoms of mental illnesses in general. They can help regulate the nervous system, reduce stress hormones and promote relaxation and well-being.
   
10. Your self-awareness increases: Yoga and meditation will help cultivate self-awareness by bringing attention to the body’s thoughts, emotions and physical sensations. This increased self-awareness can lead to greater insight and understanding of oneself, promoting personal growth and self-improvement overall.

Mindful Movement & Wellness Improvement

So, why not give it a go? What’s not to love about it? It can be done anywhere or anytime. Like me, you will have really good days and times when you may struggle. Furthermore, you must practise regularly and commit valuable time to see any meaningful results. Just like physical exercise, this is also crucial gymnasium time for your brain.

Needless to say, it’s a healthier alternative to other activities like scrolling endlessly on social media platforms or bingeing on trashy television. Both can have a profound negative effect on your mental health. (Read more about this in my other article here.)

And for the men out there, I hope a huge myth has been dispelled that this exercise is not ‘macho’ enough or is too ‘touchy-feely’. In fact, looking back at the history of yoga, it started out as a predominantly male practice in India.

One day, you might become a ‘super-yogi’ and transform your body into one of these 10 insane asanas, as depicted here. After studying them, I’m certain that will never happen in my lifetime as I don’t have a body made of rubber.

Now, go forth and keep those seven chakras unblocked, which will ultimately preserve and restore your vitality.

On closing my eyes, I whisper “om shanti” or “peace in body, peace in mind, peace in speech or spirit.”

I then inhale deeply. And exhale even more slowly.

My eyes then re-open and equanimity is restored once again.

And if you still remain in doubt, I hope one day you will alter your mindset and finally accept my invitation to join me on what could be a life-changing journey.

“Namaste.” 🙏🏾

(If you're interested, read more on www.yogapedia.com and www.physiopedia.com)

About the author

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Dr Surrinder Singh is a medical doctor, blogger and freelance writer. He is passionate about healthcare, medicine and education and works professionally with B2B and B2C clients.