Therapeutic Effects of Yoga

The therapeutic effects and benefits of yoga practice, spanning physical, physiological, mental, and spiritual dimensions, are extensively documented throughout the sources. Yoga therapy is often approached through a holistic and multifaceted biopsychosocial-spiritual model [1, 2], aiming not just to manage disease (pathogenesis) but to cultivate well-being (salutogenesis) [3, 4].

Here is a comprehensive summary of the listed therapeutic effects:

---

I. Effects on the Nervous System and Neurochemistry

Yoga practices profoundly influence the nervous system, helping to shift the body from the “fight or flight” (Sympathetic Nervous System, or SNS) response to the “rest and digest” (Parasympathetic Nervous System, or PSNS) state [5-9]:

• Stress Hormones: Cortisol (stress hormone) is reduced [10], and a decrease in norepinephrine (adrenaline) means fewer stress hormones in the system [10].
• Neurotransmitters: There is an increase in GABA (Gamma-aminobutyric acid), which counteracts anxiety and stress symptoms, leading to more relaxation [6, 11]. Serotonin is increased, which helps regulate mood [11, 12]. Dopamine is regulated [10].
• Brain Structure and Function: Practicing yoga strengthens key areas of the frontal cortex, which assists in recognizing and regulating emotions [13]. Both asanas and meditation have been shown to reduce amygdala volume (associated with negative emotions and fear) [13].
• Neuroplasticity: Yoga can boost levels of BDNF (Brain-derived neurotrophic factor), a protein responsible for neuron health and neuroplasticity, which may aid people with chronic pain or depression [11, 14]. It can also create neural networks, making it possible to break bad habits and negative patterns [10, 14, 15].
• Brain Waves: Alpha wave activity is increased, which is associated with relaxation [11, 16, 17].
• Aging: Meditation may slow or even prevent some of the natural degradation of brain tissue that occurs with aging [18, 19].

II. Mental, Emotional, and Psychological Benefits

Yoga is utilized therapeutically for psychological distress, trauma, and emotional balance:

• Emotional Regulation: Yoga is a viable way to improve the mental and physical health of children and adolescents [20]. It leads to emotional health, calmness, and sensitivity [21]. It can help people move beyond the ego-driven desire for a perfect external form and cultivate inner awareness [22].
• Trauma Processing: Somatic practices like yoga are useful for helping people to process trauma without re-triggering, assisting in the release of tension held in the body [23, 24].
• Mindset and Well-being: Yoga improves optimism, empowerment, well-being, and social support [18]. Lifestyle changes and mindset shifts from yoga help people move beyond a disease focus to cultivate human flourishing [1, 3]. Consistent practice instills confidence [25].
• Anxiety and Depression: Meditation programs may improve symptoms of anxiety and depression [26, 27], and yoga is effective in reducing anxiety [28-31] and enhancing emotional stability [32].
• Insomnia and Nervousness: Due to the soothing effect on the nerves, those suffering from insomnia [33-36] and nervous disorders [33, 37] can find relief.
• Cognitive Benefits: Concentration on subtle sense perception can cause steadiness of the mind [38]. Headstand (Śīrṣāsana) improves brain capacity and memory power [35].

III. Musculoskeletal and Pain Relief

Yoga is a prominent tool for managing chronic pain and improving structural balance:

• Analgesic Effect: Yoga practices have an analgesic (pain-relieving) effect [39, 40]. Studies showed that opioid use declined in military veterans with chronic lower back pain after a yoga program [39, 41].
• Spinal Health: Asanas and sequences can provide relief for low back pain [2, 42-47], relieve pain and stiffness in the sacral region [48], and keep the spine supple [49, 50]. Spinal twists deeply decompress facet joints [51].
• Scoliosis: Yoga can be beneficial for both idiopathic and degenerative scoliosis [52, 53].
• Mobility and Strength: Practices improve flexibility, improved joint mobility, strengthening muscles, and improved balance and coordination [16, 54-56]. The Joint-Freeing Series maintains limber joints and improves circulation [57].
• Somatic Re-education: Somatic Exploration is described as a gentle approach to reverse chronic pain and increase strength and flexibility, debunking the myth of aging and reversing Sensory Motor Amnesia (SMA) [8, 16, 58].

IV. Circulatory, Respiratory, and Lymphatic Benefits

• Circulation: Asanas help improve overall circulation [49, 59-61]. Inverted postures like Shoulderstand (Sarvāṅgāsana) are particularly effective at encouraging lymphatic drainage and improving circulation [49, 59, 62]. The inverted position allows venous blood to flow to the heart without strain by force of gravity [33].
• Blood Pressure: Shoulderstand may stimulate baroreceptors to lower blood pressure [59, 63]. The Corpse Pose (Śavāsana) is highly regarded as a treatment for hypertension [64].
• Respiratory Efficiency: Hatha Yoga improves respiration [65] and helps to increase vital capacity in the lungs [66]. Specific breathing practices (Prāṇāyāma) improve oxygen intake and the efficiency and health of the lungs [67, 68].
• Respiratory Ailments: Shoulderstand provides relief for persons suffering from breathlessness, palpitation, asthma, bronchitis, and throat ailments [33, 49]. Headstand helps to clear the sinuses and is beneficial for asthmatics [33, 69].

V. Systemic and Glandular Health

• Digestive System: Asanas help activate the abdominal organs [70] and make the bowels move freely, resolving constipation [33, 71]. They relieve stomach and intestinal ulcers and colitis [33, 72]. Specific poses (like the four Marichyasanas) restore digestive power and eliminate flatulence, indigestion, and constipation [73].
• Endocrine System: Many asanas have a direct effect on the glands and help them function properly [33]. Shoulderstand benefits the thyroid and parathyroid glands [31, 33, 49, 74]. Rajakapotāsana ensures increased vitality by supplying blood to the thyroids, parathyroids, adrenals, and gonads [75].
• Diabetes: Janu Śīrṣāsana purifies and strengthens the virya nala (a subtle pathway connected to the liver), responsible for creating insulin, and can destroy diabetes [76].
• Reproductive/Urinary Health: Asanas help relieve menstrual trouble [33, 73, 77], cure uterine displacement [33], and serve as good postnatal exercises [69]. The practice of Mūla Bandha strengthens the pelvic floor muscles, which increases sexual pleasure and is beneficial for lower abdominal and pelvic disorders like constipation, dysmenorrhea, sciatica, arthritis of the hip, and hemorrhoids [78].

VI. Curative Effects on Specific Diseases

• Headstand (Śīrṣāsana) and Shoulderstand (Sarvāṅgāsana) Cycle: Recommended for urinary disorders, uterine displacement, menstrual trouble, piles, hernia, epilepsy, low vitality, and anemia [33].
• Neurological Disorders: Yoga is an extremely beneficial therapy for Parkinson’s disease (improving mobility, balance, strength, and outlook) [79-81] and for Multiple Sclerosis (relieving fatigue and improving balance, strength, and coordination) [28, 79, 82].
• Tiryaṅmukhaikapada Paśchimattānāsana: Cures conditions like body fat, water retention, elephant leg (swollen thighs), piles, and sciatica, and makes the body symmetrical [47].
• Janu Śīrṣāsana: Cures maladies such as muthra krcchra (burning while urinating) and dhatu krcchra (semen loss) [76].
• Marichyāsanas: Cure gaseous movements in the stomach and intestines, and eliminate flatulence, indigestion, and constipation [73]. They strengthen the womb, curing miscarriage due to weakness [73].
• Sūrya Namaskāra: Helps cure even mental illness and terrible diseases such as leprosy, epilepsy, and jaundice [83, 84].
• Curative Groupings: Appendix II of Light on Yoga provides curative sequences for functional and organic ailments, including pleurisy, pneumonia, tuberculosis, and tumour of the stomach [85-87].

VII. Benefits of Related Yogic Techniques

• Pranayama (Breathing): It is considered the greatest tapas (purifying activity) because it burns away all defilements (mental and physical) and enables the intellect to shine forth [88]. Long exhalation and suspension of breath calm the mind [89].
• Bandhas (Locks): The bandhas regulate the flow of prana (energy) [90]. They exercise and stimulate the internal organs [91]. Jalandhara bandha (chin lock) is useful for alleviating diseases of the throat [92] and stimulating higher centers of the brain [92].
• Acupressure/Meridian Work: Focusing on acupressure points can access deep energy and change pain [93]. ST-36 is one of the most commonly used points for building vitality, strength, and immunity by strengthening the “fire of digestion” [94]. GB41 helps move emotional stagnation and physical blockages like stress-related digestive problems, menstrual issues, and lower back pain [95].
• Mantra/Recitation: Chanting the Viṣṇu Sahasranāma leads to undiminished wealth and prosperity and provides strength and noble qualities [96]. Hearing certain Vedic chants (Pravargya mantras) can ensure general prosperity or help achieve a peaceful death (anāyāsa maraṇam) [97].