Stop whatever you’re doing, just for a moment; take a moment just for you. Just enjoy a few soothing breaths in, and if it’s possible, stand up and stretch your body. If you’ve been working for several hours or even just having a rough day, that small yet simple action could help to comfort and revitalize you, if only just a little bit. In just seconds, you’ve improved your circulation and increased the amount of oxygen going to your heart, muscles, and brain. You may feel more grounded, more in-tune, and less frazzled, too.
This is the very same principle found in yoga, an ancient art form that’s quickly becoming a steadfast hobby for thousands of recovering addicts all over the world. The main difference? Yoga has significantly more emotional and spiritual health benefits than just stretching and breathing alone. It encourages you to get in touch with your inner self and feelings while increasing physical health.
What Is Yoga?
Considered by many to be an art form, yoga dates back thousands of years in human culture. The most commonly accepted theory states that originated in Northern India, where the Indus-Sarasvati people used it as a form of sacred practice. In fact, an ancient text called the Rig Veda contains the first references to a yoga-like ritual; the writings date back at least 5,000 years. The oldest form was thought to teach laymen and spiritualists self-sacrifice, wisdom, and knowledge through movement of the body.
As the centuries passed, the teachings of yoga spread throughout the world and adapted to suit various needs. This is why we have multiple forms of yoga even today. The practice most people enjoy at the local gym today didn’t come to be until around the late 1800s, when yogi Swami Vivekananda spoke to a gathering of individuals in Chicago about its benefits.
Today, this Hindu spiritual practice is available to everyone, not just those who seek enlightenment through the Hindu religion. Surprisingly, the practice has managed to connect two very different groups of people (scientists and spiritualists) in a manner that isn’t often seen: both sides agree that yoga has significant benefits for the healing mind and body.
Science and Research Points
What exactly do we know about yoga and its benefits? The astonishing answer is quite a lot. Unlike other forms of spiritual practice and alternative medicine, the art of yoga has been studied extensively with very positive results, both physical and mental.
Emotional and Mental Health
Most specifically, studies have shown a link between better emotional and mental health and regular yoga practice. For people in recovery, that’s one potential drug-free way to soothe feelings of anxiety, anger, and depression.
Harvard University’s Health Department mentions that it has the potential to decrease negative physiological changes in the body. This includes elevated heart rate, high blood pressure, and elevated breathing rates, each of which is frequently associated with anxiety or panic attacks. The review mentions that much of the benefit occurs because yoga is a self-soothing activity that’s also slightly meditative. It requires focus and inward attention, both of which can help you to recognize your symptoms without drowning in them – so you can develop ways to self-soothe without your drug of choice.
Physical Health
Physically, there are plenty of benefits to go around, too. Most importantly, beginner’s yoga is extremely gentle; it meets you where you are, regardless of where you’re coming from. And that’s exactly the sort of thing someone who’s in recovery needs. Jumping into a running routine may be too much, especially if your body is still in detox or healing mode, but taking 15 minutes to do a few yoga poses may be okay.
Yoga Journal mentions that regular yoga practice can increase cardiovascular health, improve muscle strength, and increase flexibility. While it’s not a guarantee, all three of these benefits together should mean that you experience fewer aches and pains, better endurance, and less stiffness after everyday activities. The only caveat is that these benefits seem to come on slowly over time and only with regular practice, so you may not notice them right away.
Immune Benefits
Finding you come down with colds a lot in recovery, especially in the early months? There’s a good reason for that. Whenever your body is healing from damage, it takes resources away from your immune system to do so. That can make you more susceptible to communicable diseases like colds and influenza.
Can’t stomach the thought of another flu? Here’s the great news: there’s evidence that regular yoga practice may boost your immune system. Mind Body Green mentions that four specific poses seem to improve the immune system the most:
- Legs up the wall.
- Cobra pose.
- Supported fish pose.
- Downward dog with block.
Exactly how these poses benefit the immune system is complex. For the most part, they encourage lymphatic drainage and better circulation, which can boost the immune system all on its own. Some, like the downward dog with block, also help the sinuses to drain – perfect if you’re fighting that awful summer cold.
Integrating Yoga Practice into Your Recovery
Now that you’re more familiar with the benefits of yoga and how it can benefit you, let’s get to the most important question of the day: how exactly do you go about integrating practice into your recovery? Where do you start?
First and foremost, understand that you should never go into any new exercise routine (even yoga) without clearance from your physician. This is especially important if you’re new to recovery or if you have other physical health struggles.
Secondly, it’s important that you work with an instructor for at least the first time you try yoga. Practicing yoga poses incorrectly is risky. Much like working out at the gym, there is at least some potential for harm. If you’re staying in a recovery center, most will offer this in-house or at least have connections to instructors who can help. Otherwise, your local gym or yoga house should be able to point you in the right direction. If these aren’t an option for you, this beginner’s yoga video may help.
Finally, one of the best ways to experience yoga in terms of recovery is to engage in it within the recovery community. Some areas may offer yoga groups specifically for those in recovery. These groups generally focus on poses that have the most benefit to those healing from addictions and may offer the opportunity to forge new connections with other people in recovery, too.
Yoga, like any other self-soothing activity, offers immense benefits, especially for those who are healing in recovery. It’s a wonderful way to soothe frazzled emotions, reduce the stress associated with cravings, and stay on track. Best of all, it’s drug-free and encourages you to focus on self-care! Try practicing two to three times a week for 15 to 30 minutes in the beginning. Or, try taking a few minutes each morning to focus on yourself, your breathing, and your center as you do a few poses in the morning sun.