Derived from the Sanskrit word “yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body (1).
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Remember, no one is ever perfectly prepared for every situation. You’ve probably discovered this by now. Your education gave you a foundation for the job, but growth happens in the trenches. Maybe you motivated your team not just to meet the new deadline, but to deliver extraordinary work. Perhaps you realized you had more poise than you ever expected in a client situation. Or, you suddenly discovered that you can capitalize on the relationships you’ve built and become a “rainmaker” for your organization. Before you can learn any of these things, you have to learn to say “Yes.” It’s okay to acknowledge the butterflies in your stomach; however, it’s not okay to let them stifle your growth.
1. Can Decrease Stress
After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4).
2. Relieves Anxiety
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At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group (6).
After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all (7).
Average age: 37
SUMMARY:Several studies show that practicing yoga can lead to a decrease in symptoms of anxiety.
3. May Reduce Inflammation
Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes and cancer (8).
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At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t (9).
Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue (10).
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SUMMARY:Some studies show that yoga may reduce inflammatory markers in the body and help prevent pro-inflammatory diseases.
4. Could Improve Heart Health
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One study found that participants over 40 years of age who practiced yoga for five years had a lower blood pressure and pulse rate than those who didn’t (11).
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Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients (13).
It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease (14).
SUMMARY:Alone or in combination with a healthy lifestyle, yoga may help decrease risk factors for heart disease.
5. Improves Quality of Life
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In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups (15).
One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life (16).
A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation (17).
Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (18, 19).
SUMMARY:Some studies show that yoga could improve quality of life and may be used as an adjunct therapy for some conditions.
6. May Fight Depression
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Personal per capita disposable income increased by 6.3 percent in real terms.
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SUMMARY:Several studies have found that yoga may decrease symptoms of depression by influencing the production of stress hormones in the body.
7. Could Reduce Chronic Pain
The Baltic Dry index, a measure of the trade in bulk commodities, has been touching historic lows. China, which in 2014 overtook the US as the biggest trading nation, this month reported double-digit falls in both exports and imports in January. In Brazil, which is experiencing its worst recession in more than a century, imports from China have collapsed.
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At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting (23).
Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees (24).
SUMMARY:Yoga may help reduce chronic pain in conditions like carpal tunnel syndrome and osteoarthritis.
8. Could Promote Sleep Quality
Studies show that incorporating yoga into your routine could help promote better sleep.
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The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups (28).
Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications (29).
Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30).
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SUMMARY:Yoga may help enhance sleep quality because of its effects on melatonin and its impact on several common contributors to sleep problems.
9. Improves Flexibility and Balance
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A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group (31).
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After one year, total flexibility of the yoga group increased by nearly four times that of the calisthenics group (32).
A 2013 study also found that practicing yoga could help improve balance and mobility in older adults (33).
SUMMARY:Research shows that practicing yoga can help improve balance and increase flexibility.
In dollar terms, imports plunged 18.8 per cent last month to $114.19, from a 7.6 per cent drop in January and versus an expected drop of 3.6 per cent.
5. The top 300bureaucrats will rally behind Xi’s reforms and these bold new programs, backingthe central government while bringing these ambitions to their provincialgovernments and setting parallel growth goals at home. Detailed plans forreform and accelerated growth will be set, and then promptly executed, ingeographies across China. We expect the tier three and four markets torally again this year, growing faster than tier one and two cities.
In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity (34).
Plans to open 20,000 specialist football schools in 2017, aimed at training young players and cultivating talent, are part of the government's latest plan to advance China's ability to compete on the global pitch.
Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma (35).
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SUMMARY:Yoga incorporates many breathing exercises, which could help improve breathing and lung function.
Migraines are severe recurring headaches that affect an estimated 1 out of 7 Americans each year (36).
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A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group (37).
Another study treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone (38).
Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines (39).
SUMMARY:Studies show that yoga may stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care.
Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment while eating.
The Internet has flattened the world, and Facebook has banded us together as one big family. Our grandfathers inherited regions, my generation inherited nations, you have inherited the world. You are now only 4.74 people away from any human being and an average of two days away from any inhabited corner of the world. So travel. Africa, Europe, India, China or Brazil, go where you can learn the most, embrace what can teach you the most.
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One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and preoccupation with food (43).
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Yoga was found to cause a decrease in episodes of binge eating, an increase in physical activity and a small decrease in weight (44).
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SUMMARY:Yoga encourages mindfulness, which may be used to help promote mindful eating and healthy eating habits.
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They experienced a significant increase in upper body strength, endurance and weight loss. Women had a decrease in body fat percentage, as well (45).
A 2015 study had similar findings, showing that 12 weeks of practice led to improvements in endurance, strength and flexibility in 173 participants (46).
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SUMMARY:Some studies show that yoga can cause an increase in strength, endurance and flexibility.
Remedy: This is another hindsight-based regret that you can’t cure without a time machine. The years, energy and dollars you spent on your degree are sunk costs. You can’t do anything about your past academic track record, but you can identify the areas in which you think you fell short in your college days and figure out how to augment those shortcomings in the present. For example, if you feel you didn’t do enough networking outside of the classroom, you might consider joining an alumni group or make a greater effort to participate in professional associations in your field. If you regret skipping your 8:00 AM managerial accounting class and mourn how useful those concepts would be to you now, check out the continuing ed options at your nearest community college.
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In a separate report in early September, the World Meteorological Organization said the level of carbon dioxide in the air in 2013 was 42 percent above the level that prevailed before the Industrial Revolution. Other important greenhouse gases have gone up as well, with methane increasing 153 percent from the preindustrial level and nitrous oxide by 21 percent.