Benefits of Yoga
f you’ve done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe.
Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.
A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.
Yoga improves strength, balance and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.
Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.
Yoga helps with back pain relief.
Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.
Yoga can ease arthritis symptoms.
Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.
Yoga benefits heart health.
Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.
Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.
Yoga relaxes you, to help you sleep better.
Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.
Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.
Yoga can mean more energy and brighter moods.
You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.
Yoga helps you manage stress.
According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Try It: Corpse Pose (Savasana)
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.
Yoga connects you with a supportive community.
Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.
Yoga promotes better self-care.
Scientific Research on Yoga Benefits
The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.
Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.
Yoga improves flexibility
In 2016, two of yoga’s leading organizations, Yoga Journal and Yoga Alliance, conducted a worldwide survey looking at a variety of statistics about yoga in an attempt to quantify its value amid ever-increasing popularity.
The most cited reason people selected for doing yoga was to “increase flexibility” .
Flexibility is an important component of physical health. Yoga offers many styles to choose from, varying in intensity from high to moderate to mild. Even the lowest intensity styles have been found to increase flexibility.
Yoga seems to be especially helpful for improving flexibility in adults ages 65 and older. Reduced flexibility is a natural part of aging, and a 2019 study found that yoga both slowed down loss and improved flexibility in older adults.
Yoga helps with stress relief
The American Psychological Association recently shared that 84% of American adults are feeling the impact of prolonged stress.
So, it makes sense that the second most cited reason people selected as to why they do yoga was to relieve stress. Thankfully, the science supports that yoga, and especially asana, is excellent at reducing stress.
But remember — the physical practice is just one aspect of yoga. Meditation, breath work, and auditory rituals, like chanting and sound baths, have all also been shown to significantly lessen tension and relieve stress.
Yoga improves mental health
Major depressive disorder (MDD) is thought to be one of the most common mental health disorders in the world.
A 2017 meta-analysis of 23 interventions looking at the effects of yoga-based treatments on depressive symptoms overwhelmingly concluded that yoga can now be considered an effective alternative treatment for MDD.
Both movement-based yoga therapies and breathing-based practices have been shown to significantly improve depressive symptoms
Yoga may reduce inflammation
Often, the precursor to illness is chronic inflammation. Heart disease, diabetes, arthritis, Crohn’s disease, and many other conditions are linked to prolonged inflammation.
One review examined 15 research studies and found a common result: Yoga — of various styles, intensities, and durations — reduced the biochemical markers of inflammation across several chronic conditions
Yoga will likely increase your strength
While most people associate yoga with stretching and flexibility, some types of yoga classes can also be considered strength-building. It just depends on the class level, approach, and teacher. This makes yoga asana a multimodal form of exercise.
Yoga’s effectiveness at building strength has been studied in several specific contexts — for instance, as it pertains to people with breast cancer, older adults, and children.
Another study conducted on air force personnel found yoga to be an effective strength-building practice across many age groups of healthy participants
Yoga may reduce anxiety
The Anxiety and Depression Association of America recently stated that anxiety disorders may be the most common mental health disorders in the United States.
There are a number of different anxiety disorders, such as generalized anxiety disorder, social anxiety, and specific phobias. Even chronic stress can sometimes be categorized as an anxiety disorder.
Numerous studies suggest that yoga asana may be effective as an alternative treatment for anxiety disorders, though several of the researchers request additional replicated studies before conclusively stating as much.
Yoga nidra, which is a body scan/guided meditation, has been shown to conclusively reduce symptoms of anxiety
Yoga may improve quality of life
The World Health Organization defines quality of life (QOL) as “an individual’s perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards and concerns”.
Some factors that affect QOL are relationships, creativity, learning opportunities, health, and material comforts.
For decades, researchers have viewed QOL as an important predictor of people’s longevity and patients’ likelihood of improvement when treated for a chronic illness or injury.
A 2019 meta-analysis shows promising potential for yoga to improve QOL in people with chronic pain
Yoga may boost immunity
Chronic stress negatively effects your immune system.
When your immunity is compromised, you’re more susceptible to illness. However, as discussed earlier, yoga is considered a scientifically backed alternative treatment for stress.
The research is still evolving, but some studies have found a distinct link between practicing yoga (especially consistently over the long term) and better immune system functioning.
This is due in part to yoga’s ability to fight inflammation and in part to the enhancement of cell-mediated immunity
Yoga can improve balance
Balance is not just important when you’re trying to stand on one leg in Tree Pose in yoga class. It’s also essential for simple everyday movements such as picking something up off the floor, reaching up to a shelf, and descending stairs.
Yoga has been shown to improve balance and overall performance in athletes.
Likewise, a review of the research conducted on healthy populations suggests balance may improve for most people after consistently practicing yoga.
Still, falling can have serious effects for certain populations. According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities, and even the simplest ones can lead to an increased risk of death.
Newer research suggests yoga can improve balance in older populations.
However, more studies with large sample sizes are needed before a general conclusion can be drawn.
Yoga asana can also be helpful at improving balance in people with brain injuries.
Adaptive yoga or chair yoga can be especially helpful for older adults or people with injuries who are less mobile or for whom balance is a concern.
Yoga may improve cardiovascular functioning
Pranayama, often referred to as “yogic breathing,” is an important and beneficial aspect of yoga.
The Journal of Ayurveda and Integrative Medicine published a review of 1,400 studies looking at the overall effects of pranayama. One key takeaway was that yogic breathing can improve the functioning of several systems in the body.
Specifically, the research summarized in the review found that the cardiovascular system benefited mightily from controlling the pace of breathing, as evidenced by favorable changes in heart rate, stroke capacity, arterial pressure, and contractility of the heart.
This research indicates that yogic breathing may actually influence the brain’s cardiorespiratory center to improve functioning
Yoga may help improve sleep
When measuring sleep, researchers look at a person’s ability to both fall asleep and stay asleep. Insomnia can affect one or both of these aspects.
Yoga has been shown to improve both how quickly people fall asleep and how deeply they stay asleep. This is partly due to the aftereffects of exercise and the mental calming and stress relief provided by yoga specifically.
In addition to improving anxiety (or perhaps because of it), numerous studies show yoga nidra to be particularly helpful at improving sleep
Yoga may improve self-esteem
Body image and self-esteem are often particularly challenging for adolescents and young adults. The good news is that several recent studies show positive results when using yoga for improving self-esteem and perceived body image in these populations.
There has also been promising evidence that yoga could help with the accompanying symptoms of obsession, anxiety, and depression in patients with anorexia nervosa
Yoga may improve bone health
Many postures in yoga are isometric contractions, meaning the length of the muscles holding the pose doesn’t change, though they are fully engaged.
For example, in Plank Pose, which is an upper pushup position, the arms, trunk, and legs are all engaged, without shortening or lengthening as they would if you were moving through a pushup.
In Warrior II, you hold a position with the lead leg bent at both the hip and knee. Isometric exercises — especially when performed with the joints in flexion — have been found to increase bone density.
Yoga asana may also reverse the bone loss associated with osteopenia and osteoporosis. One study showed that just 12 minutes of yoga per day can significantly improve bone health.
That said, it’s important to note that the findings related to yoga’s impact on bone density have been mixed, and therefore inconclusive, so far
Yoga can promote better posture and body awareness
As a modern society reliant on technology, we seem to be spending more and more time sitting or hunched over devices.
But one recent review of 34 research studies found an emerging pattern: Yoga improved brain functioning in the centers responsible for interoception (recognizing the sensations within your body) and posture.
Additionally, yoga’s focus on mobility and flexibility can contribute to better alignment by releasing muscles that are often tight, such as the hamstrings, and improving mobility of the spine.
Doing yoga poses during breaks in your workouts can also promote better posture.
Yoga can improve brain functioning
Yoga truly is a mind-body exercise, studies suggest.
The review mentioned above found that practicing yoga activated areas of the brain responsible for motivation, executive functioning, attention, and neuroplasticity
Yoga can help with burnout
It seems like burnout — excessive exhaustion that effects one’s health — is at an all-time high.
A recent study looking at burnout among hospice workers during the COVID-19 pandemic concluded that yoga-based meditation interventions helped significantly reduce the effects of burnout by improving interoceptive awareness.
This is the ability to notice internal signals and respond appropriately — meaning yoga may help people become more in tune with, and even more likely to listen to, their body’s signals.