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Natalea-Rae Gibbons
DeBock
English 4 Honors
7 October 2015
Benefits of Yoga and Meditation
Several matters play a key role in mental, physical, and spiritual health. The management
of physical ailments along with mental inhibitors is paramount to achieving an overall state of
wellness. Between 75 and 90 percent of medical visits are related to stress which can ultimately
be linked to nearly every major cause of death such as heart disease, cancer, lung ailments,
cirrhosis, and suicide (Diamond). Yoga and meditation combine and work together to benefit the
body, mind, and spirit. Meditation causes a sense of serenity and peace while yoga tends to vibe
a sense of wellbeing internally and externally, both affecting perception and quality of life to
each individual. Perpetual execution of yoga and meditation is beneficial physically, mentally,
and spiritually.
Yoga, translating directly to union of the body, is an art form estimated to be around
5,000 years old and is considered to be a secret to health and vitality. According to Yoga Journal,
the United States averages about 20.4 million Yogis; which define a practitioner of yoga and
broadly an ascetic meditator. Holmes reinforces that traditionally the aim of yoga was for
personal transcendence or enlightenment, but now widely used as a form of therapy. A trend
beginning to surface is Yoga Therapy; which aims at the holistic treatment of various kinds of
psychological or somatic dysfunctions, and is known to reverse the negative impact on the
immune system by increasing levels of immunoglobulin and NK cells in the body (Diamond).
Yoga creates a mind-body equilibrium through poses, breathing exercises, and meditation. Shaw

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states that yoga broken down into its simplest form can be viewed as breathing and feeling;
through which it is learned to control reactions to events and people. Working at the physical and
psychological levels yoga reduces stress, massages the skeletal system and internal organs, and
reduces high blood pressure amongst many physical ailments. Reduction in back pain, headache,
arthritis, and general muscle soreness are found in a regular practice of yoga. Countless types of
yoga are available; each designed for broad treatment while continuing to maintain focus on a
specific condition. Hatha yoga can alleviate pregnancy symptoms such as stress, swelling, mood,
discomfort, and weight gain; which can be linked to shorter labor and fewer complications with
childbirth (Holmes). Gentle yoga can be used to wind down to aid with chronic sleep disorders
such as insomnia, resulting in a deeper sleep. Iyengar yoga relieves headaches by focusing on the
postural alignment to relative tension in the back, shoulders, and neck. Restorative Iyengar treats
acute injury by using props to improve self-efficacy and reduce fatigue and pain. Pranayama
yoga aims to reduce asthmatic tendencies by deep controlled breathing exercises that relax and
open airways (Holmes). Along with treatment of an illness, yoga can affect the body at a health
standpoint by increasing metabolism and lean muscle mass; eventually leading to an overall
healthier lifestyle.
Approximately 46.4 million Americans suffer from a mental illness, which is one in every
five adults (Li-Chuan). Yoga and meditation combine to aid with treatment of psychological
illness, cognitive function, and emotional function. Meditation disciplines date back beyond the
third millennium BC (Ireland). The practice of meditation is goal-directed with self-regulatory
behaviors that focus on training and cultivation of attention and awareness; done through the
manipulation of posture, breathing, and a state of consciousness (Ireland). Meditation changes
the way the brain responds to negative thoughts and shows decreased activation in the amygdala,

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a region in the brain associated with stress and anxiety, leading to reduction of both and an
improvement in self-esteem. Studies show that meditation can enhance sociability, empathy, a
positive state of mind, happiness and joy, and positive thinking while decreasing anger, hostility,
and depression (Li-Chuan). Scientists believed that the brain reached its full potential in
adulthood and did not change until a period of decrease which began in late adulthood.
According to Mcgonigal, In one study, Luders and her colleagues compared the brains of 22
meditators and 22 age-matched non meditators and discovered that the meditators had more gray
matter in regions of the brain that are important for attention, emotional regulation, and mental
flexibility. Luders believed the increased gray matter in the meditators brains should make them
better at controlling their attention, managing their emotions, and making mindful choices.
Frequent practice of yoga and meditation combined leads to prominent results; participants
reported a greater sense of self-acceptance, social support, purpose and satisfaction in life, while
experiencing fewer symptoms of mental illness, physical illness, and depression (Mcgonigal).
Several forms of yoga alone can help improve mental illness, but a combination of both yoga and
meditation can increase the results numerously. Vinyasa yoga deals with depression through
combining movement and mindfulness, Kundalini yoga helps reduce stress and anxiety by
stimulating the blood flow and energy to the brain and nervous system, and Mindfulness
meditation had input on the relationship with internal experiences by regulation attention,
awareness of present experience, emotions, and non-judgmental thought (Holmes and Li-Chuan).
The postures were developed by Patanjali, the compiler of the yoga sutras, as a path to quiet the
mind for meditation (Diamond). Therefore according to Li-Chuan, meditation has not only a
direct effect in terms of relaxation, but an indirect effect through the enhancement of
psychological wellbeing.

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Spirituality can be discovered through yoga and meditation. Although it seems tedious to
sit for a period of time doing absolutely nothing, the impact on the mind is well worth the effort.
An old Zen saying: You should sit in meditation for 20 minutes a day, unless youre too busy;
then you should sit for an hour (Shaw). Meditation practice can influence the way an individual
will experience the world by remodeling the brain to affect emotions and the ability to focus and
make mindful decisions (Mcgonigal). Implementation of meditation may strengthen the
connections between neurons and lead to new connections; thus causing stronger focus,
awareness, and a sense of control over limited brain resources (Mcgonigal). This could include
the insertion of a mantra in daily routine to clear thoughts and increase spirituality. Compassion
meditation leads to the brain being more open to a connection with others while loving-kindness
meditation increases joy, gratitude, hope, and a sense of self-acceptance. Crucial meditation
techniques have been derived from Buddhist and Hindu traditions. Hindu traditions are perhaps
the oldest in existence and remain focus on training in breathing, stretching, and mental
concentration to gain control over the body (Ireland). Buddhist traditions tend to have branches
such as Mindfulness, Vipassana, and Zen which are most heavily researched and rely on
maintaining sitting posture and breathing to improve the state in which the present moment is
experienced resulting in a content state and a feeling of euphoria (Ireland). As stated by Ireland,
traditional meditation teachings claim that rigorous meditation training will ultimately lead to a
spiritual freedom or awakening termed as Nirvana, Moksha, or enlightenment; described as an
permanent mode of consciousness characterized by immense happiness, peace, equanimity, and
an end to personal suffering.
Physical, mental, and spiritual healing can be achieved through recurrent application of
yoga and meditation. Ireland states that the degree of benefits obtained vary according to

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participants degree of experience, training adherence, and quality of practice. Personal success
can be derived through a diverse array of yoga and meditation practices. As stated by Mcgonigal,
beginners should develop a habit of practicing yoga and meditation daily in sessions ranging
from ten to ninety minutes to receive maximum benefits; thus pushing through physical and
mental pitfalls while experiencing a spiritual awakening leading toward a sense of peace and
fulfillment.

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Works Cited
Mcgonigal, Kelly. "Your Brain On Meditation." Yoga Journal (2015): 10-15. Alt HealthWatch.
Web. 17 Sept. 2015.
Shaw, Beth. "Living In Balance. Meditation + Yoga = Balance." Massage Magazine 229 (2015):
68-70. Alt HealthWatch. Web. 17 Sept. 2015.
Diamond, Lisa. "The Benefits Of Yoga In Improving Health: Lisa Diamond Recommends The
Prescription Of Yoga To Improve Patients' Physical And Mental Wellbeing With Little
Cost To The Health Service." Primary Health Care 2 (2012): 16. Academic OneFile.
Web. 17 Sept. 2015.
Chu, Li-Chuan. "The Benefits Of Meditation Vis--Vis Emotional Intelligence, Perceived Stress
And Negative Mental Health." Stress & Health: Journal Of The International Society
For The Investigation Of Stress 26.2 (2010): 169-180. Academic Search Complete. Web.
17 Sept. 2015.
Ireland, Michael. "Meditation And Psychological Health And Functioning: A Descriptive And
Critical Review." Scientific Review Of Mental Health Practice 9.1 (2012): 4-19.
Academic Search Complete. Web. 17 Sept. 2015.
Holmes, Melissa Galea. "There's A Yoga For That." Alive: Canada's Natural Health & Wellness
Magazine 375 (2014): 59-62. Alt HealthWatch. Web. 17 Sept. 2015.
"New Study Finds More Than 20 Million Yogis in U.S. - Yoga Journal." Yoga Journal. 5 Dec.
2012. Web. 13 Oct. 2015.