By Riya Davda
Riya Davda is a yoga instructor and wellness practitioner who began her teaching journey at the age of 19. She was recognized as one of the “51 Most Unconventional Yoga Instructors in the World” by Hello My Yoga and holds a degree in Psychology. Riya is currently pursuing her MSc in Yoga in India.
Interest in anti-aging topics has surged in recent years. The global market for anti-aging products was valued at approximately $47 billion in 2023 and is projected to reach nearly $80 billion by 2028. Recent data also highlights a growing consumer interest in home-based anti-ageing solutions. For instance, searches for waterless skincare products have increased by 806% in the past six months. This trend indicates that accessible and holistic solutions, like yoga, are increasingly considered viable anti-ageing tools.
What is Aging?
Aging is a gradual decline in physiological and cognitive functions, driven by cellular stress, inflammation, oxidative damage, and telomere shortening. Studies suggest that chronic inflammation and oxidative stress are the primary causes of aging-related diseases.
Yoga & Anti-Aging: What the Research Says
A review article by Qiaoyan Chen from Zhe Jiang Tong Ji Vocational College of Science and Technology, Hangzhou, China, explores the correlation between yoga and anti-aging. Since this is a review, it synthesizes findings from existing studies.
The research examines literature on yoga’s effects on oxidative stress which happens when there’s an imbalance between free radicals (unstable molecules that can damage cells) and antioxidants (which protect cells) in your body , inflammation, telomere length which are like the plastic tips on shoelaces, but for your DNA. They protect your cells from damage., cardiovascular health, and cognitive function.
Reviews clinical trials, observational studies, and experimental research focuses on diverse populations, including elderly individuals, those with chronic illnesses, and healthy participants.
The findings suggest that yoga supports healthy ageing by improving physical strength, reducing stress, and protecting cellular health. It helps maintain mobility, lowers inflammation, and may slow down biological ageing by preserving telomere length and reducing oxidative stress.
How Yoga Slows Down Aging
Cellular & Molecular Impact:
Boosts the body's energy levels by improving how cells produce energy and reducing damage to the tiny powerhouses inside them (mitochondria), which can slow down the aging process."
"Helps control inflammation by lowering certain chemicals in the body that trigger chronic inflammation, a key factor in age-related diseases.
Muscular Benefits:
Prevents sarcopenia (muscle loss) through weight-bearing poses like Plank & Warrior, engaging muscles effectively.
Supports joint mobility, helping combat stiffness associated with aging.
Cognitive & Mental Well-Being:
Induces mental clarity and emotional stability by activating the parasympathetic nervous system, reducing stress and promoting relaxation.
The review highlights that yoga’s key components—asanas (physical postures), pranayama (breathwork), and meditation—each play a role in slowing aging. Asanas help maintain flexibility, strength, and joint health, reducing age-related physical decline. Pranayama enhances lung function, improves oxygen flow, and supports energy production. Meditation lowers stress, protects brain health, and may help preserve telomere length. Together, these practices contribute to a more resilient body and mind, making yoga a holistic approach to aging well.
Limitations & Future Research
While current research highlights yoga’s strong potential as an anti-aging tool, there is room for further exploration. Longer studies are needed to assess its sustained effects, and larger trials can help strengthen the reliability of findings. Supporting such research will help integrate yoga more deeply into mainstream anti-aging science. With the growing interest in longevity, now is the perfect time for practitioners to embrace yoga’s benefits and contribute to its evolving scientific understanding.
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