Autumn is often a challenging season for many of us, perhaps due to the drop in temperature and the changes in our daily routines, which tend to affect our psychology first.
New beginnings can be stressful, while the pressure of professional and personal deadlines increases. Lack of sleep and physical activity can leave us exhausted, seasonal allergies appear, and the consumption of fast or processed food weakens the body. All these factors combined can leave us unprepared, making us more susceptible to flu, colds, and other illnesses.
From the ancient yogis of India to the present day, the importance of breathing has been widely recognized. The breathing techniques used in yoga help cleanse the lungs and nasal passages, supplying the body with abundant oxygen, eliminating toxins, and positively influencing our mood.
When breathing is practiced correctly, the body becomes better oxygenated, allowing proper blood circulation to organs and muscles. This process helps the body eliminate toxins that accumulate daily due to poor diet, low energy levels, insufficient breathing patterns, and psychological stress.
Combined with physical postures (asanas), which strengthen the body while improving flexibility and mobility—and which may also help relieve musculoskeletal conditions—yoga contributes significantly to strengthening the body’s natural defense mechanisms.
At the same time, yoga’s mental concentration techniques and deep relaxation practices regulate the hormonal and nervous systems. Over time, this regulation benefits those who practice yoga consistently, supporting the health of the endocrine system and improving sleep quality.
However, in order to achieve these benefits, a well-structured and comprehensive practice is required—one that activates all the body’s systems. Such a practice includes standing postures, backbends, forward bends, twists, inverted poses, as well as deep stretches and opening movements, combined with breathing techniques and deep relaxation. The correct sequencing of these practices is essential for achieving the desired results.
Beyond the physical benefits experienced by those who practice yoga regularly, it is also important to understand how and why yoga can have a meaningful impact on human physiology.
Research conducted in Oslo, Norway, has shown that yoga can even influence gene expression.
Specifically, yoga practices can activate what is known as the “relaxation response,” a state of deep rest that can influence gene activity over time. This activation is linked to the immune system and helps regulate important bodily functions.
As a holistic system, yoga contributes significantly to overall health in the following ways:
- Activates and strengthens the immune system
- Improves heart function and helps regulate blood pressure
- Stimulates the lymphatic system
- Enhances respiratory function and lung capacity
- Supports the proper function of abdominal organs and the digestive system while helping regulate appetite
- Promotes the release of endorphins (well-being hormones), which calm the nervous system and create feelings of happiness and positivity
- Improves both physical and mental endurance
- Meditation increases endorphin levels while reducing cortisol levels (the stress hormone)
- Develops greater body awareness
- Improves concentration and cognitive processes
- Cultivates emotional intelligence
- Strengthens the connection between body and mind
- Brings us closer to our spiritual nature
If you are not currently exercising, remember that any season is a good time to begin practicing yoga. What matters most is patience while finding the teacher and the style that suits you best. Often, positive changes can already be noticed within the first month.
Before the body’s defenses begin to weaken, it is important to take preventive care of four key factors that support our health:
- Balanced nutrition
- Quality sleep
- Consistent physical activity
- Good mental well-being