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Looking for a holistic approach to better health? Yoga, incorporating breath control (pranayama) and meditation, has been shown to positively influence the nervous system, which governs internal functions and movements.
Yoga’s effectiveness stems from its ability to harmonize the sympathetic and parasympathetic nervous systems. The sympathetic system triggers the “fight-or-flight” response, preparing the body for activity, while the parasympathetic system promotes the “rest-and-digest” response, conserving energy.
These systems originate in different parts of the central nervous system: parasympathetic nerves from the brain and brainstem, and sympathetic nerves from the spinal cord. Breathing exercises, or pranayama, are a natural and potent way to regulate both.
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Yoga induces a calming effect by counteracting the sympathetic nervous system’s rapid response to stress. Regular practice can improve digestion, boost the immune system, and lower the risk of hypertension, asthma, and stress-related psychological issues like anxiety.
Practitioners suggest this is achieved through a unique fusion of scientific principles and spiritual understanding.
The body’s chakras
Yogis believe the body contains chakras, or energy centers, where feelings and thoughts converge, regulating energy flow. These chakras must work in harmony for physical and mental well-being.
The body’s seven main chakras align along the body’s midline. Two reside in the head, governed by the parasympathetic system. The “crown” chakra is linked to the pituitary gland and hypothalamus, which regulate the endocrine system. Yogic philosophy sees its opening as the full blossoming of consciousness. Moving downward, the “third eye” chakra connects to the pineal gland, responsible for melatonin production. Perception, awareness, and spiritual connection are associated with this chakra.
The remaining main chakras are situated along the five spinal segments—cervical, thoracic, lumbar, sacrum, and coccyx—controlled by the sympathetic nervous system. These are the “throat,” “heart and lungs,” “gastrointestinal,” “sacral,” and “pelvis plexus” chakras, each tied to a hormone or gland, as well as a natural element and spiritual principle.
The throat chakra, for instance, is linked to the thyroid and parathyroid glands, key endocrine system components. It’s seen as an energy gateway between the body’s lower and upper regions.
It also carries a mystical meaning. The throat chakra relates to “space,” its associated element, and the freedom of self-expression. The Hatha Yoga Pradipika, a 15th-century Sanskrit text, states that meditating on this chakra unlocks occult abilities. While modern yogis might not claim supernatural powers, free self-expression has long been essential for human health.
What yoga does to the body
All yoga traditions consider spinal cord energy—where the seven chakras align—to be a form of divine feminine energy that invigorates the body. Yoga calls this energy Kundalini Shakti, often depicted as a coiled serpent at the spine’s base.
A primary yoga goal involves awakening this innate power by guiding prana (breath or life-energy) from the spine’s base to the crown chakra, connecting the sympathetic and parasympathetic nervous systems’ seven chakras. The pituitary gland and hypothalamus can then collaboratively regulate the endocrine system. Practitioners believe that opening the crown chakra fosters spiritual connection, divine awareness, and a sense of universal unity.
It’s not surprising that yoga has been long regarded as the ultimate mind-body practice. Combining yoga postures with mental focus and breathwork can strengthen the body, mind, and potentially even the spirit.
Excerpted from Genesis of Yoga by Tony Sanchez. Copyright © 2025 by Tony Sanchez. Reprinted with permission of author. All rights reserved.
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