Nutmeg “Nuggets”
tance weights or bands, elements of cardio integration with speed and intensity, and a more methodical focus on small and large muscle groups in Barre and Pilates. Each creates a very different physiological response as one’s body adapts to differ- ent physical stresses.
Can Yoga Really Help With Weight Loss? T
he personal stories speak for the benefits that yoga has for people’s quality of life beyond the obvious gains in strength and flexibility: reduction in pain, mental agility, stress
reduction, improved sleep, and frequently even weight loss. Such experiences have fueled organic growth in yoga as the 4th fastest industry in the US with 36 million reported in 2016, and projected to more than 50 million in 2020. The trend appears irreversible mainly by the fact that after a yoga class, the vast majority say they feel much better (87% in fact!). So, this invites the question, what can yoga do for me?
Spirituality, meditation, and flexibility have been a hallmark
of yoga practice world-wide but we find it is far more than this as more types of yoga and variants are created. Benefits to stress reduction, sleep, clarity, and focus are now being borne out in both social research and neuroscience, but some qualifiers are needed on what we call yoga to keep up with its more modern implementations.
Yoga in its most basic form is a lifestyle of union that can be altogether spiritual, mental, and physical with yourself and surroundings. The Yogic method has become more physical de- veloped around a series of postures and concentration on your breath rhythm and control. Strength, flexibility, and concentra- tion are simultaneously developed through a progression of difficulty in postures. Along with this, science now identifies a release of hormones with oxygen flow, muscle activation, and focus toward your breath and body. As yoga has been popular- ized, the basic principles have been expanded to use heat and humidity, various “flows” one posture to another, light resis-
Regarding weight loss, a typical yoga practice burns 460 to 540 calories, about the same as a brisk walk of the same dura- tion; heat has only a modest increase; and a faster pace yoga session with light resistance and cardio boosts the metabolic rate further. Your body’s weight is a balance between a person’s individual body type, in-take, and exertion, so it is difficult to attribute to any one thing, and begets the beauty of yoga prac- tice. The essence of yoga is connecting the body and mind and all the direct effects of stress reduction and presence of mind now become a foundation for sustainable weight loss, mindful eating, and better choices. Add weights, a vinyasa flow, Barre, or blends with Pilates and high intensity interval training (HIIT), and you have a phenomenal platform for an active lifestyle with weight loss that has lower joint stress than many other forms of exercise. Data shows an inverse relation of years of yoga practice and all the measures for weight loss (body mass index, weight, fat, size). One study of 15,550 adults found those who practiced yoga 4 years or more were 2-4 times less likely to gain weight than those who did not practice yoga. In other words, the longer you do it, the more benefits you get toward weight loss, an active lifestyle, and sustainable health.
Perhaps more interesting is the social aspects reported
in yoga and weight-loss studies. In a controlled study of 20 participants, those in the over-weight category found a positive influence of yoga community and culture toward weight loss, and 100% found psychological changes, with leading drivers in mindfulness and focus (91%), improved mood and emotional stability (91%), and reduced stress (73%). Simply participat- ing in yoga seems to have a direct effect on diet, with the same study showing 78% and 100% of normal weight and over- weight participants, respectively, experiencing a shift toward healthy eating. Several other studies find similar outcomes with postulated reasons, though causes are not conclusive.
There are no pre-requisites to yoga, it is truly for every body
type. A recommended frequency is at least 3-4 times a week (including home practice), or yoga as a supplement to other exercise for a combined frequency of 4-5 times a week. As your body adapts, you define a new normal for your metabolism and hormonal balance. Find variety and challenge. With continued practice your body becomes more efficient and requires less concentration, less energy is expended, and change keeps it fun! And, perhaps the strongest factor in sustainability is the community of support and acceptance you find at a studio. Go find a good one and get out on the mat.
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- Lyme Diseases - Allergies - Anti-aging - Stress reduction
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Submitted by Tory Brogan of Hartford Sweat Yoga & Fitness, located at 777 Main Street, Downtown Hartford. Do you have questions regarding yoga and fitness for your own health journey? Would you like further information about article references, or to explore related ideas, please contact Tory Brogan at
tory@hartfordsweat.net. See ad on page 7.
8 Natural Nutmeg - January/February 2020
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