Yoga for Children and Adolescents
The American Academy of Pediatrics (AAP) recommends yoga as a safe and potentially effective therapy for children and adolescents coping with emotional, mental, physical, and behavioral health conditions. Yoga can help children learn to self-regulate, focus on the task at hand, and handle problems peacefully. Yoga may also improve balance, relieve tension, and increase strength when practiced regularly. Because some yoga poses are more difficult than others, the AAP cautions that even children who are flexible and in good physical shape should start slowly.
What Does the Research Show?
- In a 2019 study, 5-year-old kindergartners who practiced yoga twice a week in school, in place of standard physical education, showed less inattention and hyperactivity and completed tasks faster than 5-year-olds participating in physical education or no exercise.
- A 2016 review found that school-based yoga programs appear to help improve adolescents’ health.
- A 2015 systematic review of 16 studies (including 6 randomized controlled trials, 2 nonrandomized preintervention–postintervention control-group designs, 7 uncontrolled preintervention–postintervention studies, and 1 case study) examined yoga interventions for anxiety in children and adolescents. Nearly all studies reported reduced anxiety following yoga interventions. However, reviewers noted that due to varied study populations, limitations in study designs, and inconsistent outcome measures, further research is needed to strengthen conclusions.
Yoga for Older Adults
Yoga’s popularity among older Americans is growing. National survey data show that 6.7 percent of U.S. adults aged 65 and over practiced yoga in 2017, compared with 3.3 percent in 2012, 2.0 percent in 2007, and 1.3 percent in 2002.
Older adults who practice yoga should prioritize safety. Starting with an appropriate class—such as gentle yoga or senior yoga—is recommended to receive individualized guidance and learn proper form. Chair yoga is an even gentler option for seniors with limited mobility. Older adults with medical conditions should consult both their health care providers and yoga instructors before beginning yoga.
What Does the Research Show?
- A 2015 NCCIH-funded study compared 14 experienced yoga practitioners with 14 physically active control participants of similar ages. In the control group, gray matter volume decreased with age. In contrast, yoga practitioners showed no relationship between gray matter volume and age. Additionally, the volume of certain brain regions increased with the number of years of yoga experience and the weekly amount of practice.
Yoga for Health and Well-Being
Only a limited amount of research has examined yoga for general well-being, such as improving sleep and reducing stress, and findings have been inconsistent. Nevertheless, preliminary research suggests that yoga may offer several benefits for overall well-being.
What Does the Research Show?
- Stress management: Some studies indicate that yoga improves physical and psychological measures of stress.
- Balance: Several studies found evidence that yoga improves balance in healthy individuals.
- Positive mental health: Some, but not all, studies reported benefits such as improved resilience and general mental well-being.
- Health habits: Surveys of young adults found that regular yoga practice was associated with healthier eating and physical activity habits. However, it was unclear whether yoga promotes healthier behaviors or whether health-conscious individuals are more likely to practice yoga. In a randomized study of previously inactive individuals, those assigned to yoga classes increased their total physical activity.
- Quitting smoking: Programs incorporating yoga reduced cigarette cravings and smoking frequency, suggesting yoga may be a helpful addition to smoking cessation efforts.
- Weight control: Yoga practice has been associated with reductions in body mass index (BMI). The most effective programs included longer and more frequent sessions, extended program duration, dietary components, residential experiences, multiple yoga elements, and home practice.
Yoga for Pain Conditions
Yoga may help relieve low-back and neck pain but has not been proven effective for some other pain conditions, such as headaches, arthritis, fibromyalgia, or carpal tunnel syndrome.
Fibromyalgia
- Systematic reviews and randomized trials suggest yoga may relieve some symptoms.
- In 2017, the European League Against Rheumatism (EULAR) issued weak recommendations for yoga based on limited evidence.
- A 2015 Cochrane review of 61 trials concluded that evidence supporting yoga for fibromyalgia remains unclear due to low-quality data.
Low-Back Pain
- Clinical practice guidelines strongly recommend yoga as a nonpharmacologic treatment option.
- A 2018 review of eight trials found that yoga improved pain and function in the short and intermediate term.
- A 2017 Cochrane review reported small to moderate improvements in function, with modest pain relief.
Neck Pain
- Limited evidence suggests yoga provides short-term improvements in pain intensity and disability.
Headache
- Evidence is insufficient, with only one small study showing reduced headache frequency and intensity.
Arthritis
- Yoga may improve physical function and well-being in people with arthritis.
- Evidence for pain reduction is limited, and recommendations remain weak.
Yoga for People With Chronic Diseases
- Cancer: Yoga improves quality of life and reduces fatigue and sleep disturbances.
- Multiple sclerosis: Short-term benefits for fatigue and mood have been observed.
- COPD: Yoga improves physical capacity, lung function, and quality of life.
- Asthma: Small improvements in symptoms and quality of life have been reported.
Yoga for Other Conditions
- Anxiety and depression: Yoga may help with symptoms related to stressful life events, though evidence for clinical disorders is limited.
- Cardiovascular risk factors: Yoga may reduce blood pressure and cholesterol, but findings are not definitive.
- Diabetes: Short-term improvements in blood sugar control have been observed in people with type 2 diabetes.
- Irritable bowel syndrome (IBS): Some symptom improvement has been reported, though evidence remains limited.
- Menopause symptoms: Yoga reduces symptoms and is as effective as other forms of exercise.
- Sleep problems: Yoga improves sleep across diverse populations.
References
https://www.nccih.nih.gov/health/providers/digest/yoga-for-health-science