Yoga and Inflammation: A Science-Backed Path to Health and Longevity
Inflammation is the body’s natural defence system, essential for healing injuries and combating infections.
In its acute form, inflammation is a lifesaver—it signals your immune system to repair damaged tissues and fight invaders. However, when inflammation becomes chronic, it transitions from being protective to harmful, silently driving disease and accelerating aging.
The great B.K.S Iyengar taught:
“The body is your temple. Keep it pure and clean for the soul to reside.”
This wisdom reminds us of the importance of maintaining balance in our body to support overall health and vitality.
The Role of Inflammation in Chronic Disease and Aging
Chronic inflammation is a low-grade, persistent immune response that underpins many Non-infectious Inflammatory Diseases (N-iID). These include diabetes, cardiovascular disease, cancer, rheumatoid arthritis, inflammatory bowel disease, asthma, and neurological disorders like Alzheimer’s and Parkinson’s. This type of inflammation doesn’t stem from infections but from lifestyle factors like stress, poor diet, and sedentary behaviour.
Emerging research shows that chronic inflammation also plays a pivotal role in aging. Known as inflammaging, this process involves persistent inflammatory activity that damages cells, tissues, and organs over time, contributing to age-related diseases and reducing lifespan (Franceschi & Campisi, 2014).
As Rumi once said, “Try not to resist the changes that come your way. Instead, let life live through you. And do not worry that your life is turning upside down. How do you know that the side you are used to is better than the one to come?” Similarly, reducing chronic inflammation requires us to embrace change—through mindful movement, stress reduction, and self-care.
Cellular Senescence and Its Impact
A key player in inflammaging is cellular senescence—a state in which damaged or old cells stop dividing but refuse to die. These “zombie cells” release inflammatory molecules that disrupt nearby healthy cells, promoting tissue damage and further inflammation (Childs et al., 2017) . Cellular senescence is linked to chronic conditions like metabolic syndrome, cardiovascular diseases, and even cancer.
Yoga and Chronic Inflammation: The Science
The good news? Yoga offers a natural, effective way to combat chronic inflammation. Scientific studies have shown that yoga reduces inflammatory markers, helping to prevent and manage chronic disease.
Reduces Inflammatory Markers: Research published in the Journal of Behavioral Medicine found that regular yoga practice lowers C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α)—all key markers of systemic inflammation (Kiecolt-Glaser et al., 2010).
Calms the Stress Response: Chronic stress activates the sympathetic nervous system, keeping the body in a constant state of “fight or flight,” which fuels inflammation. Yoga activates the parasympathetic nervous system (“rest and digest”), reducing cortisol, the stress hormone that triggers inflammation (Pascoe et al., 2017).
Promotes Anti-Oxidative Effects: Yoga increases the production of antioxidants, neutralising free radicals that contribute to oxidative stress and inflammation (Manna., 2013)
Improves Immune Balance: Yoga modulates immune function, preventing overactive responses that lead to chronic inflammation and auto-inflammatory conditions (Black & Slavich, 2016)
Acute vs. Chronic Inflammation
In its acute form, inflammation is beneficial and short-lived, protecting the body and facilitating healing. For example, swelling around a sprained ankle signals the immune system to repair damaged tissue. However, chronic inflammation is long-lasting and harmful, leading to tissue damage, fibrosis, and impaired organ function.
How Yoga Supports a Healthy Inflammatory Process
Yoga helps maintain a balanced inflammatory process by:
Reducing Systemic Inflammation: Yoga lowers pro-inflammatory markers, slowing the progression of chronic diseases,
Supporting Cellular Health: Yoga reduces the impact of senescent cells, which release inflammatory chemicals
Enhancing Circulation: The movement in yoga improves blood flow, delivering oxygen and nutrients while clearing out waste products.
As the Bhagavad Gita reminds us:
“Yoga is the journey of the self, through the self, to the self.”
This practice isn’t just about flexibility or fitness—it’s about creating harmony in your body and mind, allowing you to thrive.
Yoga for Health and Longevity
Yoga isn’t just about streching or mindfulness—it’s a scientifically-backed tool for reducing inflammation, preventing chronic disease, and slowing down the aging process. By incorporating breathwork, mindful movement, and relaxation, yoga helps your body restore balance, reduce stress, and build resilience.
As Lao Tzu said:
“The journey of a thousand miles begins with a single step.”
That step could be booking a class, unrolling your mat, and starting your yoga practice.
References
Franceschi, C., & Campisi, J. (2014). Chronic inflammation (inflammaging) and its implications in age-related diseases. The Journals of Gerentology, 69(1), 4-9.
Childs, B. G., Durik, M., Baker, D. J., & van Deursen, J. M. (2017). Cellular senescence in aging and age-related disease: From mechanisms to therapy. Nature Medicine, 21(12), 1424-35.
Kiecolt-Glaser, J. K., et al. (2010). Stress, inflammation, and yoga practice. Psychosomatic Medicine, 33(3), 193–201.
Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2017). Yoga, mindfulness-based stress reduction, and stress-related physiological mechanisms. Psychoneuroendocrinology, 72(2), 113–121.
Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: a systematic review of randomized controlled trials. Annals of the New York Academy of Sciences, 1373(1), 13–24.
Manna, I. (2018) Effects of yoga training on body composition and oxidant-antioxidant status among healthy male. International Journal of Yoga, 11(2), 105-110.
