A Quick Glance at My Exploration into Yoga
"Yoga... isn't that that weird stretching thing that those hippie people who don't bathe enough do?"
That was a general perception that I harbored in my youth. I wasn't even introduced to yoga until I was in my mid-30s. I was at the pinnacle of my combat sports competitive run and was introduced to yoga to develop more flexibility and aid recovery. I found that it did both, however, I only had a finite amount of time, and I didn't feel yoga was high enough on my priority list to take the place of something else.
Fast forward a decade, maybe a decade and a half later, the competitive years are in the history books, and the body is starting to get revenge for the years of wear and tear it received up until this point. Recovery became harder to do, took more time, and coupled with flexibility being harder to maintain; a return to yoga (among other things) seemed like a viable option.
A while back, I found a place that does hot yoga, which also integrates isometric exercise into the process, and even better, it's open 24 hours a day. So, the effort to sustain and maintain some level of physical prowess continues. Overall, in the past 9 or 10 months, this has been included in my weekly routine, and I have seen a lot of positive results. Although I don't recover like a 30-year-old anymore, I do recover faster than I did a few years ago. Similarly, I'm nowhere near as flexible as the teenager who used to do Kung Fu, but I can sustain a functional level of flexibility.
As a regular jiu-jitsu practitioner, I'm no stranger to the regular bumps and bruises that come with continuous training, and although I still get sore and I still have the occasional minor injury, I believe that the inclusion of yoga has helped me find ways to train around injuries and not lose valuable mat time. For example, I regularly have lower back pain, which is common for veterans and jiu-jitsu practitioners, exacerbated when you are both. There were times in the not-so-distant past that it would get so bad that I would almost have to shut down day-to-day activities to recover. Now I'm able to continue my day-to-day (with some slight modifications) so that I can still be functional and recover at the same time.
I also try to be a little smarter about output on the mat and allowing the "recovery" day. That doesn't mean I don't train on those days; it just means I turn the intensity level down. So, for those who are mildly interested, below is a short summary and description of what yoga is (besides the activity that smelly hippie people do).
History and Background
Yoga as form of exercise and meditation for has been around centuries. Yoga originated in ancient India, with the earliest evidence of its practice dating back to around 3000 BCE. The Rigveda, a collection of Vedic Sanskrit hymns written around 1500 BCE, mentions a practice known as "yoking," which was used to connect the mind, body, and spirit (Yoga Journal, N.d.).
Over time, yoga evolved into a more complex practice, with different schools of thought developing their own styles and techniques. Patanjali, who wrote the Yoga Sutras around 200 CE, established the most influential school. The Yoga Sutras outline the eight limbs of yoga, which include ethical guidelines, physical postures, breath control, and meditation (Yoga Journal, N.d.).
Yoga continued to develop over the centuries, with different teachers and practitioners introducing new ideas and techniques. In the 19th and 20th centuries, yoga began to spread beyond India, as Westerners became interested in its health benefits and spiritual teachings (The British Library, N.d.). Today, yoga is practiced by millions of people around the world, and has become a popular form of exercise, stress relief, and self-care (The Yoga Institute, N.D.).
In recent years, it has gained recognition as a way to improve athletic performance. Many professional athletes, including LeBron James, Tom Brady, and Shaquille O'Neal, credit yoga for helping them stay physically and mentally fit.
Recent History
Yoga has experienced a surge in popularity in recent years, with more people than ever before practicing yoga around the world. Yoga has become a popular form of exercise, stress relief, and self-care, with many people incorporating it into their daily routines (Cramer et al., 2013).
In addition to its physical benefits, yoga is also known for its mental and emotional benefits, with many practitioners reporting a greater sense of calm and wellbeing (Cramer et al., 2013). This renewed interest in yoga has led to an increase in the number of yoga studios and teachers, as well as a growing body of research exploring the effects of yoga on health and wellness.
Modern research into Yoga’s benefits for athletic performance
Recent research suggests that incorporating yoga into an athlete's training routine can provide numerous benefits for athletic performance. Yoga can help athletes by increasing flexibility, enhancing balance and stability, improving core strength, reducing stress and anxiety, and improving recovery (Khalsa & Khalsa, 2004; Donohoe & Miller, 2013; Clark et al., 2014; Streeter et al., 2012; Kiecolt-Glaser et al., 2010). Regular yoga practice can improve range of motion and muscle flexibility, which can help prevent injuries and improve performance in activities that require flexibility such as gymnastics, dance, and martial arts. Yoga poses often require the practitioner to balance on one foot or hold a pose for an extended period, which can help athletes improve their balance and stability, particularly in sports such as skiing, snowboarding, and surfing. Yoga can be an effective way to strengthen the core muscles, which is essential for balance and stability, as well as for activities that require twisting or bending, such as golf and tennis. High levels of stress and anxiety can negatively impact athletic performance, but yoga can help reduce stress and anxiety through physical movement and mindfulness meditation practices. Finally, studies have shown that yoga can improve circulation, reduce inflammation, and improve overall muscle recovery, which can help athletes recover from injury or strenuous exercise more quickly (Khalsa & Khalsa, 2004; Donohoe & Miller, 2013; Clark, et al., 2014; Streeter et al., 2012; Kiecolt-Glaser et al., 2010).
Summary of benefits
So here is the short version of the benefits of yoga for athletic performance:
- Increased flexibility: Yoga is known for its ability to improve flexibility, which can be particularly beneficial for athletes. Studies have shown that regular yoga practice can improve range of motion and muscle flexibility (Khalsa et al., 2004).). This can help athletes prevent injuries and improve performance in activities that require flexibility, such as gymnastics, dance, and martial arts.
- Enhanced balance and stability: Yoga poses often require the practitioner to balance on one foot or hold a pose for an extended period. This can help athletes improve their balance and stability, which can be particularly helpful in sports such as skiing, snowboarding, and surfing (Donohoe & Miller, 2013).).
- Improved core strength: Yoga can be an effective way to strengthen the core muscles, which can improve athletic performance. A strong core is essential for balance and stability, as well as for activities that require twisting or bending, such as golf and tennis (Clark et al., 2014).
- Reduced stress and anxiety: High levels of stress and anxiety can negatively impact athletic performance. Yoga can be an effective way to reduce stress and anxiety, both through physical movement and mindfulness meditation practices (Streeter et al., 2012). By reducing stress, athletes may be better able to focus on their performance and make better decisions during competition.
- Better recovery: Yoga can also help athletes recover from injury or strenuous exercise more quickly. Studies have shown that yoga can improve circulation, reduce inflammation, and improve overall muscle recovery (Kiecolt-Glaser et al., 2010). This can help athletes get back to their training and competition more quickly.
Incorporating yoga into athletic training can provide many benefits for athletic performance. Whether it's improving flexibility, enhancing balance and stability, strengthening core muscles, reducing stress and anxiety, or improving recovery, yoga can add something to your physical training and development, from the beginner athlete to the seasoned veteran.
References
The British Library. (n.d.). The origins of yoga. https://www.bl.uk/sacred-texts/articles/the-origins-of-yoga
Clark, M. A., Lucett, S. C., & Sutton, B. G. (2014). NASM essentials of corrective exercise training. Lippincott Williams & Wilkins.
Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for depression: A systematic review and meta-analysis. Depression and Anxiety, 30(11), 1068-1083. doi: 10.1002/da.22166
Donohoe, M., & Miller, C. J. (2013). Yoga as a therapeutic intervention: A bibliometric analysis of published research studies from 1967 to 2013. The Journal of Alternative and Complementary Medicine, 19(7), 642-646.
Khalsa, S. S., & Khalsa, G. (2004). Yoga: a tool for improving the quality of life. Annals of the New York Academy of Sciences, 1032(1), 418-428.
Kiecolt-Glaser, J. K., Christian, L. M., Andridge, R., Hwang, B. S., Malarkey, W. B., & Belury, M. A. (2010). Adiponectin, leptin, and yoga practice. Physiology & Behavior
Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571-579.
The Yoga Institute. (n.d.). The modern history of yoga. https://theyogainstitute.org/the-modern-history-of-yoga/
Yoga Journal. (n.d.). The history of yoga. https://www.yogajournal.com/yoga-101/history-of-yoga
Yoga Journal. (n.d.). The yoga sutras of Patanjali. https://www.yogajournal.com/yoga-101/the-yoga-sutras-of-patanjali
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