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Beneficios del yoga: ¿Qué tiene esta práctica milenaria que la hace mágica?

octubre 22, 2020

“El Yoga es la detención de la actividad automática de la mente” Patánjali. 

Si has conocido algún practicante de yoga, es probable que esa persona te haya hablado maravillas de esta disciplina. Pero, ¿qué la hace tan maravillosa? Actualmente existen muchos trabajos e investigaciones donde se exploran los beneficios del yoga; de hecho, tanto profesionales de la medicina como sociólogos y psicólogos han analizado esta práctica desde su perspectiva académica. 

Así mismo, también contamos con los testimonios de las personas que hacen yoga: muchos de ellos se atreven a afirmar que practicar esta disciplina de forma regular les cambió la vida (incluida mi persona), ¿por qué sucede esto? A continuación te contaremos de qué va el yoga, teniendo en cuenta la perspectiva de los yoguis y de algunos profesionales.

Un poco de historia: el yoga y sus orígenes

Lahiri Mahasaya, notable gurú y yogui.

La palabra yoga proviene del sánscrito yuj o yug, que significa “unión”. Por esta razón, afirmamos que el yoga es la unión entre la mente y el cuerpo; se trata de una unión armónica, que trabaja en conexión con la naturaleza y todo lo que nos rodea. 

Sin embargo, esta definición es una versión occidentalizada (con el objetivo de facilitar nuestro entendimiento). Para los antiguos filósofos yoguis, el yoga es el vínculo entre nuestra alma individual y la consciencia o entidad universal. 

Como se puede apreciar, el yoga es originario de la India. Uno de los primeros registros que tenemos sobre esta práctica lo encontramos en un texto llamado Yoga-sutra, realizado por Patánjali. 

Se trata de una obra que tiene unos 2500 años de antigüedad, aunque se cree que el yoga ya se practicaba incluso desde el 5000 a.C. Un dato interesante es que en este libro no hay información sobre las asanas (posturas) que conocemos hoy en día; más bien, se trata de una serie de reflexiones filosóficas que giran en torno a los estadios de la consciencia.

La llegada del yoga a occidente

Para bien o para mal, lo cierto es que el yoga ha sufrido muchas modificaciones desde sus orígenes hasta la actualidad. Se cree que esta práctica milenaria comenzó a llegar a occidente a partir del siglo XIX, pero se incrementó su popularidad en 1920, cuando los gurús más famosos empezaron a dar clases y a extender sus conocimientos por todo el mundo.

El yoga más primitivo estaba enfocado principalmente en la meditación y en los distintos estadios de la conciencia, mientras que muchos estilos de yoga actuales le dan más peso a las posturas y al bienestar físico. 

Además, el yoga ha absorbido otras disciplinas y expresiones culturales, por lo que hoy en día ya no existe una sola corriente yogui, sino muchas. Esto no lo debemos percibir como algo negativo; más bien, este fenómeno demuestra la capacidad adaptativa del yoga a las diferentes épocas y necesidades del ser humano.

El yoga y la salud mental

La autora María Ángeles Mota López, en su texto Yoga y salud mental: una revisión bibliográfica, nos explica lo siguiente: 

“Es una filosofía de la vida y una disciplina de autoperfeccionamiento que posibilita el desarrollo de la relación armónica del hombre con el medio que lo rodea. En este sentido el yoga nos ayuda a buscar los propios límites a la vez que ayuda a permanecer relajado en uno mismo mientras recordamos e investigamos quiénes somos.” 

Así mismo, la autora establece que quienes practican yoga de forma regular sienten un estado de armonía que se extiende a lo largo del día y les hace más llevaderas sus rutinas.

Esta peculiaridad ha hecho que la disciplina haya sido estudiada a partir del método científico, con el objetivo de comprobar si puede ayudar a las personas que sufren diferentes patologías.

Fuente: pixabay.com

La importancia de la concentración: prestarle atención a las asanas y a la respiración

Se podría decir que las asanas son un medio para un fin: a partir del esfuerzo físico, obligamos a nuestra mente (acostumbrada a divagar) a sentir cada músculo del cuerpo y a permanecer en el “aquí y el ahora”. En otras palabras, las asanas son una manera de practicar la atención plena (mindfulness) y de olvidarnos por un momento de las preocupaciones diarias.

No obstante, las asanas por sí solas no hacen todo el trabajo: es sumamente importante que sincronicemos los movimientos con la respiración. De hecho, el yoga no necesariamente se practica cuando realizamos posturas de estiramiento: también practicamos yoga cuando meditamos. A través del control voluntario de la respiración, se estimula el sistema parasimpático y se regula el simpático. 

“Casi todas las técnicas de respiración yóguica apuntan a extender la exhalación y a aumentar la retención de la respiración. Esto provoca un entrenamiento tan fuerte del sistema nervioso autónomo que la frecuencia cardíaca desciende a niveles muy bajos, incluso cuando el individuo no está practicando yoga, ya que el patrón respiratorio general se ha visto profundamente alterado. Por consiguiente, el ajuste de la respiración es probablemente una de las razones de la eficacia del yoga en el aumento de sentimientos de relajación y emociones positivas” nos dice  María Ángeles Mota López.

El yoga: una práctica terapéutica

En relación con el punto anterior, varios estudios demuestran que el yoga puede aliviar los síntomas de la depresión y la ansiedad (trabajando en conjunto con un apoyo psicológico). 

La ciencia detrás de esto es bastante sencilla: cuando hacemos yoga, aumentan los niveles de serotonina, mientras que se disminuyen los niveles de monoamina oxidasa (una enzima que degrada la dopamina y la serotonina). 

Hay que tener en cuenta que, si bien el yoga ofrece beneficios incalculables para la salud mental, es importante seguir el tratamiento médico pertinente. Es decir, se debe combinar la práctica del yoga con los consejos del profesional de salud. 

“Se realizó un ensayo clínico aleatorizado en 2007 con pacientes diagnosticados de esquizofrenia que participaron en un programa de yoga de 4 meses de forma complementaria al tratamiento farmacológico. Con este estudio demostraron que la complementariedad yoga-tratamiento-habitual disminuía la psicopatología, aumentaba la funcionalidad ocupacional y social, así como la calidad de vida, en comparación con el grupo control, donde se utilizaba como terapia complementaria el ejercicio físico.”

El yoga y la salud física

A niveles físicos, practicar yoga trae notables beneficios para la salud de nuestro cuerpo. Es por ello que algunos médicos suelen recomendarlo como una ayuda complementaria para determinados padecimientos. Por ejemplo, investigaciones recientes afirman que el yoga puede usarse para aliviar los síntomas de la menopausia. 

Pixabay.com

Entre sus beneficios más notables destacan:

– Mejora la flexibilidad

Es probable que este sea el cambio más fácil de percibir si practicas yoga regularmente. Se tiene la concepción errónea de que para hacer yoga se necesita un cuerpo flexible y atlético; lo cierto es que un cuerpo flexible es la consecuencia de practicar yoga, y no al revés.

Ciertamente hay personas cuyos cuerpos son propensos a la flexibilidad y el atletismo, pero no es un requerimiento para esta disciplina. Te cuento mi experiencia personal: yo era una persona que reprobaba educación física, de movimientos muy torpes y una flexibilidad casi nula. El yoga me permitió modificar esto y poco a poco he llenado mi cuerpo de habilidades que nunca pensé que serían posibles para mí. 

– Fortalece los músculos y los huesos

Se ha demostrado que el yoga refuerza los huesos y disminuye la pérdida de masa ósea. Así mismo, mejora la condición de la columna vertebral (ya que la ejercita) y nos ayuda a mantener una postura adecuada. Además, los músculos se fortalecen y se tonifican, pero sin sufrir dolores tan fuertes como los que sentimos luego de ir al gimnasio. 

En mi caso he notado cómo se ha fortalecido mi espalda y cómo los tríceps se han tonificado (he experimentado cambios en todo el cuerpo, pero principalmente en estas áreas).

– Incrementa el equilibrio y las habilidades espaciales

Muchas asanas requieren de equilibrio, así que mediante el yoga mejorarás tu estabilidad corporal y tus habilidades espaciales. Esto sucede porque al hacer equilibrio somos más conscientes de nuestro peso, de nuestras extremidades y, en general, del entorno que nos rodea. 

Mucho más que una disciplina deportiva

Si debo definir al yoga en pocas palabras, sin duda diría que es un estilo de vida. Una de las instructoras de yoga más famosas de youtube, Viridiana Villagómez, suele decir en sus videos que “el yoga más importante es el que sucede fuera del mat”. 

Con esto se refiere a que nuestra práctica yogui debe extenderse a todos los ámbitos de nuestra vida; la idea es que las asanas y la meditación nos permitan abrir nuestra conciencia a nuevas experiencias y a otras formas de percibir la realidad. 

Así mismo, el yoga nos ayudará a disfrutar del momento presente y a reaccionar mejor ante las vicisitudes de la vida. En resumen, debemos extender nuestros conocimientos yóguicos a todas las etapas de nuestro día a día. 

Según mi experiencia, el yoga es una práctica noble que me ha enseñado a acallar el ego y a disfrutar de mi cuerpo. Se trata de una disciplina transformadora que, correctamente aplicada, puede cambiar tu vida.

Gabriela González

Referencias

A continuación te dejo los textos que me sirvieron de guía para redactar este artículo. También te anexo algunos videos informativos sobre el yoga. Namasté. 

Textos

– Yoga y salud mental: una revisión bibliográfica https://www.codem.es/Adjuntos/CODEM/Documentos/Informaciones/Publico/9e8140e2-cec7-4df7-8af9-8843320f05ea/3A8C6C40-E28C-4580-B6EB-EF9D883590E6/0467e117-4689-47fe-abcb-ea1b39926b14/0467e117-4689-47fe-abcb-ea1b39926b14.pdf

– Beneficios del yoga: su relación y aplicación en la danza 

http://repositorio.uchile.cl/bitstream/handle/2250/101606/bigorra_c.pdf?sequence=3&isAllowed=y

– Beneficios de la práctica de yoga durante la menopausia. Revisión bibliográfica

http://scielo.isciii.es/pdf/ene/v12n1/1988-348X-ene-12-01-684.pdf

– Yoga Therapy as an Add-On Treatment in the Management of Patients with Schizophrenia—A Randomized Controlled Trial

https://www.researchgate.net/publication/6182440_Yoga_Therapy_as_an_Add-On_Treatment_in_the_Management_of_Patients_with_Schizophrenia-A_Randomized_Controlled_Trial

– La sorprendente y poco conocida historia del yoga

https://www.bbc.com/mundo/deportes-36858067

Videos

Cómo el yoga transforma tu mente y tu cuerpo desde la primera clase

Estilos de yoga

https://www.youtube.com/watch?v=qaX30T2XbfI

Yoga para principiantes

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