As we wind down the year and approach the holiday season, we explore the benefits of holistic workouts that benefit us not just physically, but mentally and emotionally as well
In recent years, the landscape of sports and fitness has evolved significantly, with women taking centre stage in what was once a male-dominated arena.
Podcasts have emerged as a powerful platform to amplify these voices, and to celebrate the achievement of women in sports, SportPlus.sg is pleased to provide a space for women to share their experiences, challenges, and triumphs.
In a fast-paced world filled with stress and distractions, the need for balance has never been more important.
Yoga, a practice with ancient roots in Indian philosophy, offers a holistic approach to health, combining physical postures, breathing techniques, and meditation.
Whether you are a seasoned practitioner or just beginning, yoga offers a multitude of benefits that can transform not only your body but also your mind.
Here we share some of the remarkable benefits yoga brings to those who embrace its practice with "Fit Talk" hosts Chermaine Zhou and Haw Jiaxuan and yoga practitioner and instructor Erin Ong at SportPlus studios. So what are some of the obvious benefits of yoga and how can it benefit endurance sports athletes?
"Some of the basic benefits of yoga is to improve your flexibility and sometimes to tone certain muscles in your body, it is also a good cross training alternative to whatever your core sport may be," says Erin.
1. Physical Health Benefits
Enhanced Flexibility and Strength
One of the most well-known benefits of yoga is its ability to improve flexibility. The various poses (asanas) target different muscle groups, stretching and strengthening them in a way that is gentle yet effective. Over time, regular practice helps improve the range of motion in the joints and reduces stiffness, making everyday movements easier and more fluid.
Yoga also builds strength. While you’re holding poses, your body works against its own weight to tone and strengthen muscles. This can lead to better posture, reduced risk of injuries, and a more stable core. Many people also find yoga an excellent complement to other forms of exercise, enhancing their performance in activities like running, cycling, and weightlifting.
Improved Circulation and Heart Health
Through the practice of yoga, particularly sequences like sun salutations and flow-based styles such as Vinyasa, practitioners experience improved blood circulation. Enhanced circulation not only benefits the cardiovascular system but also supports the body’s natural detoxification processes. Certain yoga poses also lower blood pressure and reduce the strain on the heart, contributing to overall heart health.
Pain Relief
Yoga has proven to be an effective treatment for chronic pain conditions, such as lower back pain, arthritis, and migraines. By incorporating gentle stretching and strengthening exercises, yoga helps alleviate discomfort by releasing muscle tension, improving spinal alignment, and increasing blood flow to affected areas. It is particularly beneficial for people who suffer from conditions caused by poor posture or repetitive strain.
"Fun fact, how long do people usually hold yoga poses for?" asked Chermaine.
To which Erin replied: "typically if you see people doing hatha yoga, we tend to hold these poses for ten long breaths."
"It feels like 10 minutes to be honest," chuckles Chermaine.
"For yoga poses we don't usually hold it for that long, but perhaps for at least 1-2 minutes?" said Erin in response.
"For yoga focusing on your breath is important. So we will try to relax and bring ourselves to the present moment and focus on your breathing. These are the things we take note of."
2. Mental and Emotional Well-Being
Stress Reduction and Relaxation
One of the most immediate benefits people experience with yoga is a reduction in stress levels. The deep breathing techniques and mindfulness practices incorporated into yoga help activate the body’s parasympathetic nervous system—the “rest and digest” system—counteracting the fight-or-flight response that occurs when we’re stressed. This helps lower cortisol levels (the stress hormone) and promotes relaxation.
As yoga fosters a sense of inner calm, it also teaches practitioners to be more present in the moment, reducing feelings of anxiety and overwhelm. This meditative quality of yoga is often compared to mindfulness meditation, where practitioners focus on breathwork and bodily sensations, letting go of distracting thoughts.
"Some of the non-physical benefits of yoga is that it helps us to release stress and have better sleep. So even in difficult poses, we are encouraged to breathe - inhaling and exhaling deeply, which naturally helps us to release tension from our bodies," says Erin.
Improved Sleep Quality
Yoga can also improve the quality of sleep, particularly for those struggling with insomnia or irregular sleep patterns. The combination of physical movement, breathing exercises, and meditation calms the nervous system and prepares the body for rest. Poses like Child’s Pose, Legs Up the Wall, and forward folds are especially beneficial for promoting relaxation before bedtime, helping you drift into a peaceful slumber.
Increased Emotional Resilience
Through the practice of yoga, individuals can develop emotional resilience, becoming more attuned to their thoughts, feelings, and reactions. The emphasis on mindfulness enables practitioners to approach challenges with greater clarity and equanimity. Regular practice helps you stay grounded and calm in difficult situations, leading to improved emotional regulation and a healthier mental state.
3. Enhancing Self-Awareness and Mindfulness
Yoga encourages self-reflection and introspection, helping practitioners connect with their inner selves. The process of practicing yoga is not just about perfecting poses; it’s about building a deeper connection with your body, mind, and spirit. As you focus on your breath and movements, you become more attuned to your thoughts and sensations, increasing self-awareness.
This awareness spills over into everyday life. You may notice that you are more mindful of your posture, eating habits, or emotional responses. By learning to listen to your body’s signals, you can make healthier choices and respond more thoughtfully to situations.
4. Spiritual Growth and Connection
For many, yoga is more than just a physical practice—it's a path to spiritual growth. It provides a space to explore one’s sense of purpose, connection, and inner peace. The meditative aspects of yoga often foster a deep sense of presence, allowing individuals to connect with their higher self, the universe, or a sense of divine energy.
Yoga’s holistic approach also teaches a philosophy of compassion, non-violence (ahimsa), and non-attachment, principles that can lead to greater harmony with oneself and others. Whether practiced for spiritual or purely physical reasons, yoga helps cultivate a sense of gratitude, balance, and peace.
5. Social and Community Benefits
Yoga is often practiced in a group setting, creating a sense of community and support. Many people find that attending regular yoga classes offers not just physical benefits but social ones as well. The shared experience of practicing together fosters connections with like-minded individuals, providing opportunities for personal growth and mutual encouragement.
In addition to group classes, there are countless yoga retreats, workshops, and online communities that offer further chances to deepen your practice and form lasting friendships.
In Summary
Yoga offers more than just a way to stretch or get in shape—it is a holistic practice that nurtures the mind, body, and spirit. From improving flexibility and strength to fostering emotional resilience and mindfulness, the benefits of yoga are far-reaching and transformative.
Whether you’re looking to enhance your physical health, reduce stress, or find a deeper sense of inner peace, yoga provides a powerful tool to achieve greater well-being. Embrace the practice, and you may just find that yoga’s transformative powers go far beyond the mat.
Erin is a full time Strength & Yoga coach and personal trainer, with expertise in Functional Strength, Calisthenics, Yoga and Mobility.
With 8 years of coaching experience, she strives to help her students/ clients achieve functional strength, longevity and the ability to move freely and pain free.
If you’re keen in 1:1 private coaching with Erin, click on this link or drop her a DM on her instagram page @erinongwc. #FitTalk #SgFitFam #SgFitness #WeightTraining
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