yoga benefits presentation

• Type 2 Diabetes
• Heart Disease
• Digestive Health
• Multiple Sclerosis
• Diet & Nutrition
• Health Insurance
• Public Health
• Patient Rights
• Caregivers & Loved Ones
• End of Life Concerns
• Health News
• Thyroid Test Analyzer
• Doctor Discussion Guides
• Hemoglobin A1c Test Analyzer
• Lipid Test Analyzer
• Complete Blood Count (CBC) Analyzer
• What to Buy
• Editorial Process
• Meet Our Medical Expert Board

17 Benefits of Yoga Backed by Science

What is yoga.

• Yoga & Health Restrictions
• Getting Started

Yoga is an ancient practice that combines physical poses, breathwork, and meditation . There are several different types of yoga. Some provide intense physical workouts, and others are more restorative and relaxed.  

About 1 in 7 adults in the United States has practiced yoga in the last 12 months. Many practice yoga for its potential health benefits, including improved flexibility and less stress . More research is still needed, but preliminary studies show that yoga improves physical health and quality of life.  

This article discusses the many benefits of yoga and which health conditions may benefit from it. 

FilippoBacci / Getty Images

Yoga is a practice of meditative movements that combines physical exercise with breathing and mindfulness . Many yoga classes in the United States focus on physical poses (asanas). Other elements of yoga include breathing practices (pranayama) and meditation (dyana).

Styles of yoga include:

• Hatha yoga : A combination of poses and breathing exercises 
• Iyengar yoga : A practice that focuses on holding poses for long periods
• Power yoga (Ashtanga): An intense workout by moving quickly from one pose to the next
• Hot yoga (Bikram) : A series of 26 poses in a heated room to purify the body by sweating 
• Integral yoga : A slower, gentle type of yoga that focuses on breathing and chanting
• Viniyoga : A practice that adapts to an individual’s needs and abilities 
• Kundalini yoga: A breathing practice that focuses on energy

A Word From Verywell

Yoga is a great activity because of its versatility. Modifying poses as necessary is always an option, making it accessible to all levels. Yoga is excellent for improving overall mobility, endurance, and fitness and for enhancing blood flow and circulation.

17 Benefits of Yoga

Research shows that yoga can improve physical health by lowering inflammation , aiding digestion, and increasing strength. It may also have mental health benefits, including stress relief and improved self-confidence. 

Improves Flexibility

The most common reason adults in the United States try yoga is to improve their flexibility. Even low-impact types of yoga have been found to reduce muscle tightness and improve flexibility.  

Yoga may be especially helpful for older adults who want to slow down the loss of flexibility that naturally comes with age. A study found that adults over 65 can improve their flexibility with a regular yoga practice.  

Increases Strength

Moving through and holding yoga poses can help you improve flexibility and strength. Research shows that Hatha yoga provides improved strength in children and adults. Older adults and people with chronic health conditions can increase their strength with regular yoga sessions.  

Improves Balance

Many yoga poses require balance and can help you improve yours over time. One study found that when athletes and healthy adults engage in yoga, they improve their balance and athletic performance.  

A loss of balance is a common cause of falls in older adults, especially those in nursing facilities. Falling increases a person’s risk of serious illness and even death. Research shows that yoga may benefit older adults at risk of losing their balance. However, more research is needed to determine if yoga benefits older adults at risk of falls.

Promotes Better Posture and Body Awareness

Yoga may benefit people who want to improve their posture and increase their body awareness (how conscious of and connected you feel to your body). Engaging in physical yoga poses while breathing deeply and staying mindful of your movements can help you connect to your body.  

Yoga improves strength and flexibility, and this may lead to better alignment and posture.  

Teaches Breath Control

Yoga focuses on controlled breathing and mindfulness. This can improve breath control, which affects your stress and tension levels. Practices like yoga breathing, meditation, and chanting teach breath control and may lower stress over time.  

Reduces Inflammation

A study found that regularly practicing yoga may reduce the number of biochemical markers of inflammation in the blood. Over time, this can reduce inflammation and the risk of chronic health conditions like diabetes , arthritis , heart disease, and Crohn’s disease .  

Protects Joints

Practicing yoga may protect your joints and reduce joint pain. Strengthening your muscles helps to put less stress and tension on your joints. Research found that yoga was more effective at improving knee joint pain than massage.  

Improves Cardiovascular Function

A regular exercise routine improves your cardiovascular function and lowers heart disease risk. One study found that yoga breathing (pranayama) may improve heart health. Controlled breathing may improve oxygenation and put less stress on the heart.  

Improves Bone Health

Everyone loses bone density as they age, which increases the risk of fractures and falls. Holding yoga poses that require strength, such as a lunge, can improve bone density.

A 2016 study found that people who practiced yoga for just 12 minutes per day experienced improvements in bone density and started to reverse osteopenia (a decrease in bone mineral density that can lead to osteoporosis) and osteoporosis (a decrease in bone mineral density and bone mass).  

Improves Sleep

If you have trouble falling asleep or staying asleep lately, it may be time to try yoga. Exercise is known to improve sleep quality, and yoga is no exception. Yoga has a calming effect that can improve stress levels and sleep quality .  

Improves Brain Function

Studies show that people who practice yoga regularly may experience higher motivation, attention, and executive functioning levels. However, more research is needed to determine how yoga affects the brain.

Boosts Immunity

Yoga has been found to improve stress levels. Chronic stress affects the immune system and raises the risk of getting sick. Yoga also lowers inflammation, which is known to lead to chronic health conditions.  

Aids Stress Relief

Yoga has a positive effect on anxiety and stress levels. Asana yoga, in particular, has been found to help people better manage their stress. In addition to a physical workout, yoga provides opportunities for deep breathing and mindfulness. Together, these practices lower stress levels and improve well-being.

Improves Mental Health

While more research is needed, studies show that regularly practicing yoga may improve mental health. The physical poses and breathing practices are linked with reduced depression symptoms and better mental health.

Reduces Anxiety

Yoga may be an effective treatment for anxiety. One study found that yoga improved symptoms in people with anxiety, depression, and post-traumatic stress disorder (PTSD). Yoga Nidra is a type of yoga that focuses on meditation and body awareness; it may be especially beneficial for those with anxiety.  

Boosts Self-Esteem

In addition to physical and mental health benefits, yoga may improve a person’s self-esteem. Studies show that people who practice yoga report higher self-esteem and improved body image levels.  

Helps With Burnout

Burnout is a common condition that occurs when a person experiences excessive exhaustion. Studies show that people who practice yoga may have more body awareness. This mind-body connection may help people take better care of themselves and avoid periods of burnout. More research is needed to determine if yoga can prevent burnout.  

Are There Any Risks to Yoga?

The risk of injury or harm from yoga is rare but possible. Healthcare providers usually consider yoga a safe activity, and poses can be modified based on your needs and limitations. Yoga poses should never feel painful.

The most common types of injuries from yoga are strains and sprains. Serious injuries are rare. To lower your risk of injury, choose a beginner class with an experienced instructor. Avoid extreme poses like headstands, and talk with your instructor about any necessary modifications. Also, ask your healthcare provider if they could recommend a certain type of yoga class.  

Tell your yoga instructor if you are pregnant or have chronic pain. When taking a hot yoga class, drink plenty of water before, during, and after the class. 

Is Yoga Good For Me If I Have a Health Condition?

Yoga may be beneficial for certain health conditions. Some studies show that yoga may improve chronic pain and ease certain symptoms. Regular yoga practice may reduce physical symptoms of menopause , including hot flashes . Talk with a healthcare provider about trying yoga to improve your health condition and symptoms. 

How to Get Started With Yoga

Yoga is a gentle exercise option that is ideal for many beginners. If you are new to yoga, consider starting with a beginner class to learn the basics. It may be helpful to arrive early and ask the instructor what to expect. 

When you begin to practice yoga, take it slow. Avoid pushing your body too hard; never hold a painful yoga pose.  

Yoga is a mind-body practice that combines physical poses, breathwork, and meditation. Preliminary research has overwhelmingly found that yoga benefits physical and mental health. Potential benefits include improved balance, increased bone density, less chronic pain, and lower stress levels. 

Yoga is generally considered a safe activity for most people. To get started, try a beginner class with an experienced instructor. If you are pregnant or have a chronic health condition, talk with a healthcare provider about the best type of yoga for you.

National Center for Complementary and Integrative Health. Yoga: What you need to know .

Niu N, Huang R, Zhao J, Zeng Y. Health benefits of yoga for cancer survivors: An updated systematic review and meta-analysis . Asia Pac J Oncol Nurs . 2023;11(3):100316. doi:10.1016/j.apjon.2023.100316

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life . Int J Yoga . 2011;4(2):49-54. doi:10.4103/0973-6131.85485

Yoga Alliance. 2016 Yoga in America study results . January 2016.

Amin DJ, Goodman M. The effects of selected asanas in Iyengar yoga on flexibility: pilot study . J Bodyw Mov Ther . 2014;18(3):399-404. doi:10.1016/j.jbmt.2013.11.008

Sivaramakrishnan D, Fitzsimons C, Kelly P, et al. The effects of yoga compared to active and inactive controls on physical function and health-related quality of life in older adults . Int J Behav Nutr Phys Act . 2019;16(1):33. doi:10.1186/s12966-019-0789-2

Folleto JC, Pereira KR, Valentini NC. The effects of yoga practice in school physical education on children's motor abilities and social behavior . Int J Yoga . 2016;9(2):156-162. doi:10.4103/0973-6131.183717

Halder K, Chatterjee A, Pal R, Tomer OS, Saha M. Age related differences of selected Hatha yoga practices on anthropometric characteristics, muscular strength and flexibility of healthy individuals . Int J Yoga . 2015;8(1):37-46. doi:10.4103/0973-6131.146057

Jeter PE, Nkodo AF, Moonaz SH, Dagnelie G. A systematic review of yoga for balance in a healthy population . J Altern Complement Med . 2014;20(4):221-232. doi:10.1089/acm.2013.0378

Agency for Healthcare Research and Quality. The falls management program .

Östh J, Diwan V, Jirwe M, et al. Effects of yoga on well-being and healthy ageing: study protocol for a randomised controlled trial (FitForAge) . BMJ Open . 2019;9(5):e027386. doi:10.1136/bmjopen-2018-027386

van Aalst J, Ceccarini J, Demyttenaere K, Sunaert S, Van Laere K. What has neuroimaging taught us on the neurobiology of yoga? A review . Front Integr Neurosci . 2020;14:34. doi:10.3389/fnint.2020.00034

Grabara M, Szopa J. Effects of hatha yoga exercises on spine flexibility in women over 50 years old . J Phys Ther Sci . 2015;27(2):361-365. doi:10.1589/jpts.27.361

Shohani M, Badfar G, Nasirkandy MP, et al. The effect of yoga on stress, anxiety, and depression in women . Int J Prev Med . 2018;9:21. doi:10.4103/ijpvm.IJPVM_242_16

Goldsby TL, Goldsby ME, McWalters M, Mills PJ. Effects of singing bowl sound meditation on mood, tension, and well-being: An observational study . J Evid Based Complementary Altern Med . 2017;22(3):401-406. doi:10.1177/2156587216668109

Djalilova DM, Schulz PS, Berger AM, Case AJ, Kupzyk KA, Ross AC. Impact of yoga on inflammatory biomarkers: A systematic review . Biol Res Nurs . 2019;21(2):198-209. doi:10.1177/1099800418820162

Tsai CL, Liu LC, Liao CY, Liao WL, Liu YH, Hsieh CL. Yoga versus massage in the treatment of aromatase inhibitor-associated knee joint pain in breast cancer survivors: a randomized controlled trial . Sci Rep . 2021;11(1):14843. doi:10.1038/s41598-021-94466-0

Saoji AA, Raghavendra BR, Manjunath NK. Effects of yogic breath regulation: A narrative review of scientific evidence . J Ayurveda Integr Med . 2019;10(1):50-58. doi:10.1016/j.jaim.2017.07.008

Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent . Scand J Med Sci Sports . 2019;29(4):484-503. doi:10.1111/sms.13375

Lu YH, Rosner B, Chang G, Fishman LM. Twelve-minute daily yoga regimen reverses osteoporotic bone loss . Top Geriatr Rehabil . 2016;32(2):81-87. doi:10.1097/TGR.0000000000000085

Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. Interrelationship between sleep and exercise: A systematic review [published correction appears in Adv Prev Med . 2017;2017:5979510]. Adv Prev Med . 2017;2017:1364387. doi:10.1155/2017/1364387

Wang WL, Chen KH, Pan YC, Yang SN, Chan YY. The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis . BMC Psychiatry . 2020;20(1):195. doi:10.1186/s12888-020-02566-4

Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful . Immunol Res . 2014;58(2-3):193-210. doi:10.1007/s12026-014-8517-0

Falkenberg RI, Eising C, Peters ML. Yoga and immune system functioning: a systematic review of randomized controlled trials . J Behav Med . 2018;41(4):467-482. doi:10.1007/s10865-018-9914-y

Bridges L, Sharma M. The efficacy of yoga as a form of treatment for depression . J Evid Based Complementary Altern Med . 2017;22(4):1017-1028. doi:10.1177/2156587217715927

Streeter CC, Gerbarg PL, Whitfield TH, et al. Treatment of major depressive disorder with Iyengar yoga and coherent breathing: A randomized controlled dosing study . J Altern Complement Med . 2017;23(3):201-207. doi:10.1089/acm.2016.0140

Anxiety and Depression Association of America. Facts & statistics .

Duan-Porter W, Coeytaux RR, McDuffie JR, et al. Evidence map of yoga for depression, anxiety, and posttraumatic stress disorder . J Phys Act Health . 2016;13(3):281-288. doi:10.1123/jpah.2015-0027

Ferreira-Vorkapic C, Borba-Pinheiro CJ, Marchioro M, Santana D. The impact of Yoga Nidra and seated meditation on the mental health of college professors . Int J Yoga . 2018;11(3):215-223. doi:10.4103/ijoy.IJOY_57_17

Neumark-Sztainer D, MacLehose RF, Watts AW, Pacanowski CR, Eisenberg ME. Yoga and body image: Findings from a large population-based study of young adults . Body Image . 2018;24:69-75. doi:10.1016/j.bodyim.2017.12.003

Neumark-Sztainer D, Watts AW, Rydell S. Yoga and body image: How do young adults practicing yoga describe its impact on their body image? . Body Image . 2018;27:156-168. doi:10.1016/j.bodyim.2018.09.001

Heeter C, Allbritton M, Lehto R, Miller P, McDaniel P, Paletta M. Feasibility, acceptability, and outcomes of a yoga-based meditation intervention for hospice professionals to combat burnout . Int J Environ Res Public Health . 2021;18(5):2515. doi:10.3390/ijerph18052515

Patil NJ, Nagaratna R, Tekur P, et al. A randomized trial comparing effect of yoga and exercises on quality of life in among nursing population with chronic low back pain . Int J Yoga . 2018;11(3):208-214. doi:10.4103/ijoy.IJOY_2_18

American Osteopathic Association. Benefits of yoga .

By Carrie Madormo, RN, MPH Madormo is a health writer with over a decade of experience as a registered nurse. She has worked in pediatrics, oncology, chronic pain, and public health.

60+ Benefits of Yoga for Mental & Physical Health

For most people these days, the answer you get to that question is “yes.”

Yoga is one of the most popular physical activities and group classes in the United States, although it wasn’t always that way.

Yoga’s reputation started out in the West as something that hippies did for spiritual enlightenment after consuming one of several mind-altering drugs; however, today it is a much more mainstream and respected practice that centers on the physical and mental wellbeing of practitioners.

If you’ve given yoga a try, you know that it has the potential to be very effective in treating and soothing a wide range of illnesses, issues, diagnoses, and stressful situations. You also probably know that it’s much, much more than a simple exercise or stretching routine; it requires your brain as well as your body.

In fact, it’s one of the few physical activities that do a pretty thorough job of connecting your brain to your body.

If that sounds fascinating to you, read on to explore the relationship between yoga and psychology and look at the many benefits of yoga on the mental and physical health of men, women, and children.

Before you read on, we thought you might like to download our three Mindfulness Exercises for free . These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students, or employees.

This Article Contains:

The relationship between yoga and psychology, yoga and positive psychology, what does the research say about yoga and mental health, the benefits of yoga, benefits of doing yoga every day, is yoga in the morning more beneficial, what is nidra meditation, 20 quotes on the benefits of yoga, a take-home message.

Although you may be familiar with the physical practice we call yoga, yoga is actually much more than stretching and holding poses; yoga is a more comprehensive practice—indeed, a lifestyle—that encompasses several life principles, like:

• Yama (moral code)
• Niyama (self-discipline)
• Asanas (postures or poses)
• Pranayama ( mindfulness of breathing)
• Pratyahara (detachment from senses)
• Dharana (concentration)
• Dhyanna ( meditation or positive, mindful focus on the present)
• Savasana (state of rest)
• Samadhi (ecstasy; Ivtzan & Papantoniou, 2014)

You’ll notice that only asanas and savasana are focused on physical experiences. The rest concern mental, emotional, and spiritual experiences.

This is because yoga is much more focused on the practitioner’s “inner” experience than their “outer” experience (i.e., worrying about the body). An authentic yoga practice demands introspection , reflection, and earnest consideration of the self. It is a way to connect with our own thoughts, feelings, beliefs, and core values, opening the window into our deeper and truer selves.

Viewed in this light, it’s hard to see yoga and psychology as separate subjects! However, as close as the connection is between yoga and psychology, it’s even more intimately related to the subfield of positive psychology .

The link between yoga and positive psychology is a strong one; although yoga started with a slightly different focus, it is now commonly practiced in the West as an attempt to enhance wellbeing (Ivtzan & Papantoniou, 2014). Of course, wellbeing is a core topic in positive psychology, which explains the frequent use of yoga in intervention and exercises.

Further, yoga offers an excellent opportunity to enter flow, the state of being fully engaged and present in the moment with no attention paid to the time passing. Practicing yoga can help people cultivate mindfulness , develop greater awareness, and improve their ability to focus on what is at hand.

If you are interested in learning more about the connection between yoga and positive psychology, click here to read about a course on the link between the two subjects. You will learn:

• The history, core contributors, and traits researched and highlighted in positive psychology
• The inherent similarities between yoga and positive psychology explored through the Yoga Sutras and the Paths of Yoga
• How the Yamas and the Niyamas compare to concepts of positive psychology
• Practical interventions you can use in your yoga practice and your life
• The use and natural connection of the YogaFit Essence and Transformational Language
• Specialized cueing and pose selection

If you’re ready to move on to a slightly different tack and learn about yoga and mental health activities , go on to the section.

Tons of work has been conducted on the impacts of yoga on mental health.

The overall consensus is that yoga has many positive effects on mental health that go beyond the effects of other low- to-medium-impact physical activity and these effects are likely due to chemical changes in the brain (Grazioplene, 2012).

It turns out that practicing yoga actually facilitates a greater release of gamma-Aminobutyric acid (GABA) from the thalamus; GABA acts as a sort of “grand inhibitor” of the brain, suppressing neural activity.

This can mimic the effects of anti-anxiety drugs and alcohol—yep, doing yoga can make you feel like you just had a nice, relaxing cocktail! This finding indicates that yoga can actually work to help to “reset” your brain to a calmer, more collected state, giving you the baseline mood you need to deal with the stress you encounter every day (Grazioplene, 2012).

Yoga makes an excellent alternative or complementary treatment for issues that require medication and/or therapy, as it is natural, accessible for all, and relatively easy to engage in. In addition, it is a good choice because it is one of the few treatment activities that connect the mind to the body.

In therapy, you generally don’t use your body in any significant way; when taking medication, you generally don’t emphasize the mind-body connection , or even think about it much—after all, you just hope it works, and you may not care much how it works!

The most important pieces of equipment you need for doing yoga are your body and your mind.

Practicing yoga emphasizes the connection between our minds and our bodies, and encourages you to use both at the same time. A yoga session requires precise and mindful movement, but it also calls for mindful thought and enhanced awareness.

Unlike when you go for a run or lift weights, yoga is only in “full effect” when both mind and body are completely engaged. This marriage of your mental state and your physical state offers a unique opportunity to make a powerful impact on your mental health.

How strong is the potential impact of a “yoga treatment?” So strong that some therapists and doctors have begun to prescribe it as a complementary treatment on top of medication, talk therapy, or both; sometimes, it is even pursued as the only method of treatment, although that is generally not advised for more severe diagnoses.

Yoga has a sly, clever way of short circuiting the mental patterns that cause anxiety.

Support for yoga as a supplement to other types of treatment comes from a groundbreaking 2007 study of depressed patients who were taking antidepressant medication but were only in partial remission.

The researchers observed that participants who engaged in regular yoga practice (at least three times a week for eight weeks) experienced significantly fewer symptoms of depression, anxiety, and neuroticism. Some participants even achieved remission from their mental illness, and many participants reported better mood overall (Novotney, 2009).

The New Low-Effort, High-Impact Wellbeing Program.

Wellbeing X© is a seven-session, science-based training template. It contains everything you need to position yourself as a wellbeing expert and deliver a scalable, high-impact program to help others develop sustainable wellbeing.

You’ve likely heard about the many benefits of yoga that go beyond alleviating or buffering against mental illness; benefits like:

• It builds confidence
• It helps you learn to breathe, both literally and metaphorically
• It makes you more aware of your posture at all times
• It makes you more mindful
• It boosts your strength and endurance
• It helps relieve stress (Rues, n.d.)

Aside from the anecdotal stories about the wonders of regular yoga practice, there is also peer-reviewed evidence to support the benefits of yoga.

For example, reviews of the literature suggest that yoga is at least somewhat effective in lessening symptoms of depression, reducing fatigue, relieving anxiety, and reducing or acting as a buffer against stress, and often boosts participants’ feelings of self-confidence and self-esteem (Büssing, Michalsen, Khalsa, Telles, & Sherman, 2012).

Yoga can be especially helpful for those struggling with post-traumatic stress disorder (PTSD). Several studies on yoga applied to PTSD treatment show that yoga can have outcomes similar to those of talk therapy (Novotney, 2009). The results of yoga on PTSD symptoms highlights this link between the body and the brain, and the potential of yoga to facilitate that connection and skip right over the barrier.

Many PTSD symptoms are physical, such as the increased heart rate and perspiration that sometimes accompany “flashbacks” or vivid memories of trauma. Yoga may be especially helpful in addressing symptoms such as these, as it can target the physical symptoms of stress, anxiety, fear, and depression.

The Physical Benefits of Yoga

The beauty is that people often come here for the stretch, and leave with a lot more.

Overall, although yoga may seem like a relatively mild form of exercise, regular yoga practice can result in the same health benefits as many other types of exercise but with less of an impact on joints and more relaxation!

In addition to having the same impacts on general health as other types of exercise, there is some evidence that yoga is even more beneficial than most types of exercise when it comes to:

• Increasing balance
• Improving baroreflex sensitivity
• Reducing fatigue
• Enhancing flexibility
• Healthy heart rate
• Healthy heart rate variability
• Improved kidney function
• Lessened or buffered menopausal symptoms
• Relieving pain
• Relieving or inhibiting psychotic symptoms
• Improving quality of life
• Reducing sleep disturbances
• Improving social and occupational functioning
• Increasing strength
• Lowering obesity
• Reducing stress
• Reducing cholesterol (Ross & Thomas, 2009; Ross, Friedmann, Bevans, & Thomas, 2013)

Yoga can also help you beat the symptoms of insomnia and depression and boost your energy, happiness, and encourage a healthy weight.

In one study, participants who engaged in a daily 45-minute yoga practice right before going to bed for eight weeks experienced tremendous decreases in the severity of their insomnia (Novotney, 2009).

In another study, participants who practiced yoga more regularly were also more likely to report higher energy, better moods, greater happiness, more fulfilling relationships with others, and more satisfying lives in general (Ross et al., 2013).

Finally, an overview on the general benefits of yoga found that those who engage in the practice regularly often experience increases in self-efficacy and self-confidence, along with enhancements in balance, flexibility, strength, and weight loss (Büssing et al., 2012).

The same study found that yoga has been reported to boost cardiovascular endurance, reduce hypertension, enhance pulmonary function, and more. However, these results are still fairly preliminary, so take these findings with a grain of salt!

The Benefits of Yoga for Men

Besides the physical and mental benefits listed above that are great outcomes for anyone who engages in yoga, there are also many benefits that men often specifically appreciate about practicing yoga.

For example, yoga can help men:

• Enhance their athletic performance through improved flexibility, internal awareness, better respiratory capacity, better circulation and motion efficiency, and greater energy.
• Prevent injury and speed up recovery through the healing of inflamed muscles, tissue, joints, and fascia, as well as the restoring of connective tissue and increased body awareness, leading to more caution and less injury.
• Boost their sex life, by enhancing desire, sexual satisfaction, performance, confidence, partner synchronization, control, and even better orgasms!
• Optimize their muscle tone via increased delivery of oxygen to the muscles.
• Lower their stress level through movement.
• Increase their mental agility through the sharpening of the mind and improved cognitive function that comes with the meditative exercise of yoga (Ross, 2018).

This list provides some pretty good reasons for curious men to give yoga a try! Don’t get jealous yet, ladies—there are also some benefits of yoga that speak to women in particular.

The Benefits of Yoga for Women

The benefits of yoga that are often specifically appreciated by women include:

• Helping you to deal with hormonal changes during your cycle and during menopause.
• Soothing worry and anxiety caused by a health crisis or serious diagnosis.
• Lessening stress and reducing the severity and frequency of anxiety and depression symptoms.
• Improving your posture.
• Improving your appearance through standing taller, feeling more confident, and more effective weight management (Cespedes, 2018).

In addition, although we noted some of the impacts of yoga on PTSD earlier, it’s worth emphasizing that it may be particularly helpful for women who have suffered some kind of trauma.

The Trauma Center at the Justice Resource Institute in Brookline, Massachusetts recruited a group of women who had been diagnosed with PTSD to engage in an experimental yoga treatment. The women attended eight 75-minute Hatha yoga sessions over the course of a few weeks.

Those who participated reported significantly reduced PTSD symptoms compared with women in a talk therapy group (Novotney, 2009). This might not represent the average results of yoga for PTSD, but there are at least some cases where it’s as effective as seeing a licensed professional therapist! At that price (free or very cheap), yoga is definitely worth a try.

Yoga in the Classroom: The Benefits for Kids

If at any point in this piece so far you’ve thought to yourself, “These benefits are great, but those who could really benefit from more relaxation, awareness, better focus, and enhanced self-esteem are children and young people,” you’re on to something!

There has been a lot of interest in yoga for kids for these very reasons; kids have to deal with many of the same stressors and triggers that adults do, but without all of the decades of experiences to teach them what is most effective and the social awareness to know what is appropriate.

In addition, the rise of constant social media has made it even more difficult to simply sit quietly and think, or even sit quietly and just exist for a few moments. Children are also dealing with as much pressure as ever to succeed in school, and perhaps even more pressure from the added competition that our increasingly globalized world introduces to them (Hagen & Nayar, 2014).

Given these truths, it seems that yoga can perhaps help to fill a vital gap in children’s social, emotional, and physical development. Research shows that it contributes to enhanced physical and mental wellbeing, and may improve resilience , mood, and self-regulation skills (Hagen & Nayar, 2014).

For example, an evaluation of yoga for adolescents in secondary school showed that students who participated in the program experienced significant improvements in ability to control their anger and reduction in fatigue and/or inertia (Khalsa, Hickey-Schultz, Cohen, Steiner, & Cope, 2011).

Further, research has found that regularly practicing yoga can have a positive impact on the following aspects of a student’s or child’s life:

• Their wellbeing
• Their academic performance
• Their emotional balance
• Average heart rate
• Experience of anxiety (i.e., yoga reduces anxiety)
• Promoting mental health
• Increasing resilience and self-regulation (Hagen & Nayar, 2014).

Yoga in Long-Term Care: The Benefits for the Elderly

Yoga is the fountain of youth. You’re only as young as your spine is flexible.

Although yoga can have some fabulous benefits for children, it can also be extremely effective for improving both the physical and mental health of the elderly. Of course, some of the moves and poses are modified to suit more fragile bodies, but they still provide a challenging and invigorating experience for the elderly.

In Taiwan, researchers sought out elderly residents in a long-term care facility who were diagnosed with mild to moderate dementia and invited them to join a gentle yoga program. The program lasted for 12 weeks, with three 55-minute sessions per week. The experimental group participated in the yoga classes while the control group maintained their usual daily activities.

The results of this study showed that older adults who engaged in regular yoga practice enjoyed several health benefits, including:

• Lowered blood pressure
• Reduced respiration rate
• Strengthened cardiopulmonary fitness
• Enhanced body flexibility
• Improved muscle strength and endurance
• Improved balance
• Increased joints motion
• Reduced depressive states
• Reduced problem behaviors (Fan & Chen, 2011)

All of these are positive outcomes for anybody who practices yoga, but they are especially exciting to see in older adults who are struggling with cognitive decline .

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Any time you take advantage of an opportunity to do yoga, you’re choosing to spend time and energy investing in yourself. No matter how often you do it, it’s always a good decision!

However, as you have likely been told by a yoga teacher, doctor, or other individuals knowledgeable about this practice, you can only fully harness the power of yoga when you do it on a regular and frequent basis.

What are the benefits of practicing yoga every day? It depends on who you ask, but you’ll probably get answers like:

• Yoga just makes you feel better!
• Yoga increases your flexibility.
• Yoga helps you be more productive with your time.
• Yoga gives you more energy.
• Yoga boosts your metabolism.
• Yoga helps you focus and become more mindful.
• Yoga helps you sleep better.
• Yoga can improve the health of your skin.
• Yoga strengthens your joints.
• Yoga lubricates and strengthens your spine.
• Yoga can improve your posture, both in and out of yoga class.
• Yoga can reduce your anxiety.
• Yoga enhances your sense of gratitude .
• Yoga may inhibit or combat inflammation in the body.
• Yoga increases your strength.
• Yoga improves your balance (Newlyn, 2016B; Russo, 2017)

You may get some of these benefits by practicing yoga once in a while, but to maintain these benefits you will need to commit to a more regular yoga routine.

As yoga-centric Murdock Movement founder Amanda Murdock states,

“a single yoga class per month will essentially have you starting from scratch each time you walk on the mat… it can be difficult to listen to your body when you are trying to figure out what you are doing in the class”

(Kelly, 2017).

Instead, Murdock notes that practicing several times a week will net you more long-lasting benefits like those listed above.

You don’t necessarily need to practice every single day to reap these long-term benefits, but aiming for at least twice a week is a good goal to get all the benefits that yoga has to offer!

Basically, it comes down to personal preference; do you enjoy doing yoga in the morning? Do you find it invigorating and energizing? Or do you feel relaxed and restful after yoga, and ready to head straight to bed?

If you think you might enjoy doing yoga in the morning, it’s certainly a good idea to give it a try! Here are a few reasons why morning yoga is worth a shot:

• The movement and stretching help you get rid of the “fuzz” that built up around your muscles during the night.
• Practicing yoga as soon as you get up can help lower your cortisol levels and resist unnecessary stress.
• Morning yoga can be just as efficient as coffee in waking you up and energizing you for your day.
• Doing yoga first thing boosts your mood for the rest of the day.
• It helps you avoid procrastinating since you can cross it off your to-do list right away.
• A morning yoga session can put you in a mindful and aware state of mind as you continue with your day.
• Yoga early in the day can set you up for regular and relaxing breathing from that moment until your head hits the pillow at night.
• It can bias your mind towards the positive right from the start of your day.
• Morning yoga may also bias you to continue making healthy choices all day.
• It may actually turn you into a morning person (Newlyn, 2016A).

If none of these reasons sound good enough to pull you out of bed earlier than you have your current alarm set, don’t worry! Practicing whenever you can is still better than not practicing at all.

And speaking of doing “nothing at all,” have you heard of yoga nidra, or Nidra meditation?

If a more traditional vinyasa flow seems too difficult for you or if you are nursing an illness or an injury, Nidra meditation is one of the ways you can keep up your yoga practice without putting your body through unnecessary and unhelpful added stress.

Nidra meditation is a form of meditation that you engage in while lying on the floor (or sitting, if lying on the floor is not feasible). The good news about Nidra meditation is that there is no way to “do it wrong”!

The even better news is that falling asleep is a-okay in Nidra meditation! If that doesn’t convince you to give meditation a try, I’m not sure what will—after all, you either get the benefits of meditation or the benefits of a quick nap. It’s a win either way!

On a more serious note, Nidra meditation is a guided experience that can generally range from 5 minutes to 60 minutes, and all you need to do is listen and follow along to the voice guiding you. It provides participants with a relaxing and peaceful way to engage in meditation, improve breath awareness, and decrease stress.

In addition, it offers practitioners a chance to learn more about their deeper selves, bringing them “face to face” with their challenges and obstacles (Jeraci, n.d.).

Not only has Nidra meditation been anecdotally effective, there have also large-scale studies on its benefits. In 2006, the U.S. Department of Defense tested yoga Nidra with active-duty soldiers who were returning from the Middle East with symptoms of PTSD and found that those who participated in yoga Nidra reported decreases in many PTSD-related symptoms, including insomnia, depression, fear, and anxiety.

They also often experienced better interpersonal relationships and a heightened sense of control over their own lives (Novotney, 2009).

It’s easy to see how such a calming and centering practice can have such positive impacts on those suffering from PTSD, but the benefits are truly available for anyone who is interested in giving it a shot.

Top 17 Exercises for Mindfulness & Meditation

Use these 17 Mindfulness & Meditation Exercises [PDF] to help others build life-changing habits and enhance their wellbeing with the physical and psychological benefits of mindfulness.

Created by Experts. 100% Science-based.

Not convinced on yoga yet? Or perhaps you’re trying to convince someone else of how worthwhile an endeavor yoga is? Or, maybe you’re just looking for some quotes to post on your mirror as inspiration to practice when you’re feeling lazy.

Whatever your reasons, below are some of the best quotes on the benefits of practicing yoga. Write them down or bookmark this page and come back to them whenever you need a shot of motivation!

Yoga is the perfect opportunity to be curious about who you are.

Jason Crandell

Yoga means addition – addition of energy, strength, and beauty to body, mind, and soul.

Yoga is the journey of the self, through the self, to the self.

The Bhagavad Gita

Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. Energy within and energy without.

Yoga teaches us to cure what need not be endured and endure what cannot be cured.

B. K. S. Iyengar

Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life.

Yoga teaches you how to listen to your body.

Mariel Hemingway

Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable, to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.

The body benefits from movement, and the mind benefits from stillness.

Sakyong Mipham

Yoga does not change the way we see things, it transforms the person who sees.

Yoga is about clearing away whatever is in us that prevents our living in the most full and whole way. With yoga, we become aware of how and where we are restricted—in body, mind, and heart—and how gradually to open these blockages. As these blockages are cleared, our energy is freed. We start to feel more harmonious, more at one with ourselves. Our lives begin to flow—or we begin to flor more in our lives.

Cybele Tomlinson

Yoga is a way of moving into stillness in order to experience the truth of who you are.

Erich Schiffmann

The reward for doing yoga well is simple—you get to do a better job at living a fulfilling life.

Randal Williams

When you do yoga—the deep breathing, the stretching, the movements that release muscle tension, the relaxed focus on being present in your body—you initiate a process that turns the fight or flight system off and the relaxation response on. That has a dramatic effect on the body. The heartbeat slows, respiration decreases, blood pressure decreases. The body seizes this chance to turn on the healing mechanisms.

Richard Faulds

Yoga is not a religion. It is a science, science of wellbeing, science of youthfulness, science of integrating body, mind, and soul.

In truth, yoga doesn’t take time—it gives time.

Ganga White

Yoga encourages you to focus on your breathing, and the sensations in your body.

Jamie Zimmerman, MD

While most exercise gives you a choice to either zone in or zone out, yoga encourages you to return to the present and pay attention.

Yoga can reduce high blood pressure, bad cholesterol, and stress, all risk factors for heart disease.

Larry Phillips, MD

Yoga is an important life skill tool for children and young people to cope with stress and self-regulation in a life-long perspective.

Ingunn Hagen & Usha S. Nayar

I hope this piece has given you a solid understanding of the many, many benefits of practicing yoga. Clearly, yoga is about much more than just “getting strong” or “getting flexible;” it’s about increasing our mind’s strength and flexibility as well.

It’s about opening ourselves up to new opportunities and new perspectives and identifying some of our innermost thoughts, feelings, and goals to ensure we are living authentically and in harmony with our values.

Although yoga can certainly be enjoyed as simply a method of working up a sweat, improving your posture and flexibility, and toning up your muscles, it has the potential to be so much more if you allow it to. Yoga can help you avoid unnecessary stress and act as a buffer between you and that stress which you cannot avoid in life.

It can help you deal with a mental illness or a health crisis,

The yoga pose that you avoid the most you need the most.

However, these benefits are only available to those who are willing to reach for them.

Taking the easy way—going to yoga class only once every few weeks, spending most of your session in child’s pose, or quitting every time a pose gets tough to hold—won’t bring you the amazing results you read about in this piece. Only sustained effort and commitment can do that.

It might be a little scary (and a lot difficult) to make such a commitment, but you can do it! Believe in yourself, work towards your goals, and forgive yourself when you slip up; these are the keys to success in just about any endeavor, and a healthy and satisfying yoga practice is no different.

What is your experience with yoga? Do you find it helps improve your mood or makes you feel great physically? Are there any other benefits you experience that we didn’t touch on here? We want to hear from you, so let us know in the comments section below!

Thanks for reading, all!

And of course, no post on yoga would be complete if ended without the traditional closure to class:

We hope you enjoyed reading this article. Don’t forget to download our three Mindfulness Exercises for free .

• Büssing, A., Michalsen, A., Khalsa, S. B. S., Telles, S., & Sherman, K. J. (2012). Effects of yoga on mental and physical health: A short summary of reviews. Evidence-Based Contemporary and Alternative Medicine, 2012.
• Cespedes, A. (2018). What are the health benefits of yoga for women? Live Strong. Retrieved from https://www.livestrong.com/article/50160-ramdev-yoga-hair-growth/
• Fan, J., & Chen, K. (2011). Using silver yoga exercises to promote physical and mental health of elders with dementia in long-term care facilities. International Psychogeriatrics, 23 , 1222-1230.
• Grazioplene, R. (2012). This is your brain on yoga: How regular yoga practice changes brain chemistry and influences well-being. Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/quilted-science/201209/is-your-brain-yoga
• Hagen, I., & Nayar, U. (2014). Yoga for children and young people’s mental health and well-being: Research review and reflections on the mental health potentials of yoga. Frontiers in Psychiatry, 5, 35.
• Ivtzan, I., & Papantoniou, A. (2014). Yoga meets positive psychology: Examining the integration of hedonic (gratitude) and eudaimonic (meaning) wellbeing in relation to the extent of yoga practice. Journal of Bodywork and Movement Therapies, 18 , 183-189.
• Jeraci, A. R. (n.d.). 5 benefits of yoga nidra. Yoga International. Retrieved from https://yogainternational.com/article/view/5-benefits-of-yoga-nidra
• Kelly, E. (2017). Here’s how much yoga it takes to truly see results. Greatist. Retrieved from https://greatist.com/move/how-much-yoga-to-see-results
• Khalsa, S. B. S., Hickey-Schultz, L., Cohen, D., Steiner, N., & Cope, S. (2011). Evaluation of the mental health benefits of yoga in a secondary school: A preliminary randomized controlled trial. The Journal of Behavioral Health Services & Research, 39 , 80-90.
• Newlyn, E. (2016A). 21 reasons to practice yoga in the morning. Ekhart Yoga. Retrieved from https://www.ekhartyoga.com/articles/21-reasons-to-practise-yoga-in-the-morning
• Newlyn, E. (2016B). 30 benefits of a daily yoga practice. Ekhart Yoga. Retrieved from https://www.ekhartyoga.com/articles/30-benefits-of-a-daily-yoga-practice
• Novotney, A. (2009). Yoga as a practice tool. Monitor on Psychology, 40. [Online publication]. Retrieved from http://www.apa.org/monitor/2009/11/yoga.aspx
• Ross, R. (2018). Yoga benefits for men. Live Strong. Retrieved from https://www.livestrong.com/article/350470-yoga-benefits-for-men/
• Ross, A., Friedmann, E., Bevans, M., & Thomas, S. (2013). National survey of yoga practitioners: Mental and physical health benefits. Complementary Therapies in Medicine, 21, 313-323.
• Ross, A., & Thomas, S. (2009). The health benefits of yoga and exercise: A review of comparison studies. The Journal of Alternative and Complementary Medicine, 16.
• Rues, T. (n.d.). 8 amazing benefits I realized after doing yoga every day. Lifehack. Retrieved from https://www.lifehack.org/437677/8-benefits-of-doing-yoga-every-day
• Russo, L. (2017). 25 reasons to do yoga every single day. Mind Body Green. Retrieved from https://www.mindbodygreen.com/0-29985/25-reasons-to-do-yoga-every-single-day.html

Share this article:

Article feedback

What our readers think.

This is a great piece of writing with a lot of useful information! I really enjoyed the way the story was presented and the writing style was very engaging. I’m looking forward to reading more posts from you in the future! Cheers!

Thank you for sharing this informative post.

Manuka honey has been shown to improve the look of your skin. It can help slough away dead cell debris and maintain your skin clean by balancing its PH level. Its anti-inflammatory properties aid in the reduction of local inflammation caused by acne. Manuka honey acts as an antibacterial, leaving fewer germs in the pores that may cause acne. I’ve been dealing with acne all my life and I’ve found that using Manuka honey has helped to improve my complexion. I discovered one on Amazon: https://www.amazon.co.uk/puregold that received great reviews and was of good quality.

Love this article its very helpful.

Nice, I don’t know yet the types of yoga it will be very helpful to all keep posting like this. We have to keep fit our mind and body so I intake a vegan protein you may also use

Great article, i love yoga. Have been practising it for over 12 years now. I always wonder what made others start practising yoga?

Thanks for sharing this informative yoga step with us which helps in weight loss at home. I enjoyed reading this informative blog.

A lovely, inspiring article. I could read it again and again.

Let us know your thoughts Cancel reply

Your email address will not be published.

Save my name, email, and website in this browser for the next time I comment.

Related articles

Non-Sleep Deep Rest (NSDR): Exploring a World Beyond Sleep

In our relentless quest for productivity and success, we often fall prey to the misconception that rest is a reward for hard work. But what [...]

35 DBT Interventions & Resources for Your Therapy Sessions

Dialectical Behavior Therapy (DBT) is not your average therapy session; it’s like a toolbox filled with colorful tools to tame the unruliest of emotions and [...]

Equanimity: The Holy Grail of Calmness & Grace?

How can we find a calm harbor within ourselves amid life’s storms? How can we develop our ability to remain composed and centered when faced [...]

Read other articles by their category

• Body & Brain (52)
• Coaching & Application (40)
• Compassion (23)
• Counseling (41)
• Emotional Intelligence (22)
• Gratitude (18)
• Grief & Bereavement (18)
• Happiness & SWB (40)
• Meaning & Values (26)
• Meditation (16)
• Mindfulness (40)
• Motivation & Goals (41)
• Optimism & Mindset (29)
• Positive CBT (28)
• Positive Communication (23)
• Positive Education (36)
• Positive Emotions (33)
• Positive Leadership (16)
• Positive Parenting (14)
• Positive Psychology (21)
• Positive Workplace (35)
• Productivity (16)
• Relationships (46)
• Resilience & Coping (39)
• Self Awareness (21)
• Self Esteem (37)
• Strengths & Virtues (29)
• Stress & Burnout Prevention (33)
• Theory & Books (43)
• Therapy Exercises (38)
• Types of Therapy (55)

Save 60% for a limited time only →

[New!] Wellbeing X©. The low-effort, high-impact wellbeing program.

• Weight Management
• Nutrition Facts
• Nutrition Basics
• Meal Delivery Services
• Fitness Gear
• Apparel & Accessories
• Recipe Nutrition Calculator
• Weight Loss Calorie Goal
• BMI Calculator
• Body Fat Percentage Calculator
• Calories Burned by Activity
• Daily Calories Burned
• Pace Calculator
• Editorial Process
• Meet Our Review Board

11 Benefits of Yoga

You've probably heard by now that yoga is good for your health. Maybe you've even tried it for yourself and discovered that it makes you feel better. A consistent practice offers a plethora of mental and physical health benefits. Some, like improved flexibility, are clearly evident.

Others, including mental clarity and stress reduction, can be more subtle but are just as powerful. A fitness journal can help you keep track of your progress. When put together, these benefits of yoga contribute to increased feelings of well-being, which helps explain why so many people find yoga so addictive. Here are the top benefits of yoga and some poses to try to help you get the most out of your practice.

Benefits of Yoga

• Improves flexibility
• Builds strength
• Improves balance
• Supports joint health
• Eases and prevents back pain
• Teaches better breathing
• Fosters mental calmness
• Reduces stress
• Increases self-confidence
• Boosts heart health
• Improves sleep

Improves Flexibility 

Moving your body and stretching in new ways will help you become more flexible , bringing a greater range of motion to tight areas. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. For more strenuous poses, a yoga blanket can help provide stability.

A 2016 study published in the International Journal of Yoga evaluated the effects of a yoga practice on male college athletes. Over the course of the 10-week study, researchers observed significant gains in flexibility and balance in the group that practiced yoga compared to the group that did not. The study authors concluded that a yoga practice can potentially enhance athletic performance and increase flexibility in athletes.

As you get older, your flexibility usually decreases, especially if you spend a lot of time sitting, which leads to pain and immobility. Yoga can help reverse this process. A study conducted in China in 2015 found that 12 weeks of Hatha yoga improved flexibility in adults with a median age of 50. The practice also increased cardiorespiratory and muscular endurance as well as physical strength.

Poses to Try:

• Reclined Big Toe Pose (Supta Pandangusthasana) provides a stretch for the hamstrings and calves and can be modified by using a yoga strap to gradually increase flexibility.
• Eye of the Needle Pose (also called Reclined Pigeon Pose) increases flexibility and range of motion in the hips and provides a gentle stretch for the iliotibial (IT) band and piriformis .
• Eagle Pose (Garudasana) is a balancing posture that increases flexibility in the shoulders while also working the legs, glutes, and adductors.

Builds Strength

Many yoga poses require you to bear your body weight in new and often challenging ways, including balancing on one leg or supporting yourself with your arms. Holding these poses over the course of several breaths helps build muscular strength and endurance.

As a byproduct of getting stronger, you can expect to see increased muscle tone . Yoga helps shape long, lean muscles in your legs, arms, back, and abdomen.

• Downward-Facing Dog (Adho Mukha Svanasana) strengthens and stretches the hamstrings, calves, and ankles while building upper body strength in the shoulders, hands, and wrists.
• Tree Pose (Vrksasana) strengthens and stretches the legs and core while testing your balance. The muscles and ligaments in the standing foot are strengthened as well.
• Chair Pose (Utkatasana) strengthens the lower body and abdominal muscles while providing a stretch for the upper back.
• Plank Pose is a common exercise used in various styles of fitness that targets the upper body and core while strengthening the hands and wrists and the muscles in the back body (posterior chain).

Improves Balance

Balance training is important at any age. Athletes find it can make them more powerful and those who are active find that it can boost their workouts and level of fitness. Balance training improves posture and functionality to help you move more efficiently through everyday life.

Exercises that strengthen and stabilize the core can promote agility and prevent accidents from stumbling or falling. Improved balance is one of the most important benefits of yoga, especially as you get older. Poses that require you to stand on one leg , and, for more advanced practitioners, turn you upsidedown in an inversion , can be a great way to build the  core strength  to hold you upright.

Poses to Try

• Chair Pose (Utkatasana): As you simultaneously reach your seat back and arms forward overhead, core engagement is crucial for stability in this pose.
• Half-Moon Pose (Ardha Chandrasana) tests your balance while strengthening your core. This move also strengthens the ankles and thighs and stretches the hamstrings.
• Warrior Poses (Virabhadrasana I, II, and III; Humble Warrior and Devotional Warrior) test your balance as you step forward and back from one pose to another. Try these moves as part of a Warrior series for a full sequence of yoga postures.

Supports Joint Health

The movements necessary for yoga are low-impact, allowing you to use your joints without injuring them. Yoga also helps strengthen the muscles around the joints, lessening their load. People with arthritis often see a marked improvement in their pain and mobility with regular gentle yoga practice .

• Bridge Pose (Setu Bandha Sarvangasana) mobilizes the spinal column and promotes hip stability.
• Mountain Pose (Tadasana) supports the ankles and knees while improving posture.
• Child's Pose (Balasana) mobilizes the spine and increases the range of motion in the knee and ankle joints
• Crescent Lunge (Anjaneyasana) mobilizes the spine and hips and stabilizes the knee joints.

Eases and Prevents Back Pain

Increased flexibility and strength can help prevent the causes of some types of back pain . Many people who have back pain spend a lot of time sitting at a computer or driving a car, which causes tightness throughout the body and spinal compression. Yoga counteracts these conditions, as studies show that the practice can help to ease common symptoms of back pain.

• Cat-Cow Poses (Chakravakasana): Both Cat and Cow poses stretch and strengthen the spinal column as it moves through flexion and extension, which can help reduce compression in the lower back region.
• Seated Spinal Twist (also called Half Lord of the Fishes Pose or Ardha Matsyendrasana) involves spinal rotation to support mobility in the spinal column, particularly in the neck (cervical spine).
• Cobra Pose (Bhujangasana) increases the mobility of the spine by moving it through spinal extension.

Teaches Better Breathing

Most of us take shallow breaths and don't give much thought to how we breathe. Yoga breathing exercises, called pranayama , focus our attention on breathing and teach us how to take deeper breaths, which benefits the entire body.

Breathwork in yoga can have physical and mental benefits both on and off the mat. Certain types of pranayama such as Skull Shining Breath (Kapalabhati Pranayama) can also help clear the nasal passages (helpful for people with allergies), and Ujjayi Breath can help calm the nervous system.

• Three-Part Breath (Dirga Pranayama) is a calming and grounding practice that uses the breath to focus your attention on the present moment and tune into the sensations of your body.
• Equal Breath (Sama Vritti Pranayama) promotes calm and focus by counting 4–6 breaths in for each inhale followed by 4–6 breaths out for each exhale to hold your attention.
• Cooling Breath (Sitali Pranayama) uses long, slow, deep breathing to calm and cool the body by sipping in air through a rolled tongue or pursed lips.

Fosters Mental Calmness

Yoga asana practice is intensely physical. Concentrating on what your body is doing has the effect of bringing calmness to your mind. Yoga also introduces you to meditation techniques, such as how to focus on your breath and disengage from your thoughts.

The mental benefits of yoga are well-supported by scientific research. For instance, research published in 2018 in the International Journal of Preventative Medicine found that 12 weeks of Hatha yoga significantly reduced stress, anxiety, and depression in the 52 women who participated in the study.

In addition, a growing body of evidence shows the benefits of a yoga practice for people with post-traumatic stress disorder (PTSD). A 2014 study determined that yoga can help traumatized individuals tolerate any physical and sensory experiences that were associated with fear and helplessness. The researchers determined that yoga helped increase emotional awareness, which was associated with their ability to manage their symptoms.

• Triangle Pose (Utthita Trikonasana) stretches the hamstrings, groins, and hips while strengthening the legs. The opening of the chest and shoulders can invite a sense of calm as you test your balance and stability and maintain your focus.
• Pigeon Pose (Eka Pada Rajakapotasana) provides a deep opener for the hips while the nervous system is soothed as you fold forward.
• Corpse Pose (Savasana) is known as the "final resting pose" that culminates a yoga practice. It is deeply relaxing and requires no physical effort. It is a pose for absorbing the physical practice while allowing the mind to relax and engage in meditation.

These skills can prove to be very valuable in intense situations off the mat, like childbirth, a bout of insomnia, or when having an anxiety attack.

Reduces Stress

Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, can seem to melt away during the time you are on the yoga mat . This provides a much-needed break from your stressors, as well as helping to put your problems into perspective.

The emphasis yoga places on being in the present moment can also help as you learn not to dwell on past events or anticipate the future. Regardless of whether it's an in-person or online yoga class , you will leave feeling less stressed than when you started since yoga reduces cortisol levels.

• Standing Forward Bend (Uttanasana) places the head below the heart to soothe the nervous system. You'll also feel an intense stretch in your hamstrings and calves. It's a good idea to bend your knees to avoid rounding your spine so you can get the most out of the forward fold.
• Thunderbolt Pose (Vajrasana) is a relaxing meditation pose that can be practiced with a blanket under the knees and shins for additional support. You can also sit on a yoga block placed between your ankles to avoid straining your knees.
• Legs Up the Wall Pose (Viparita Karani) is a calming restorative pose that can be supported with additional props such as a folded yoga blanket placed under your back. You can stay in a shape like this for a longer duration compared to other yoga poses to reap the stress-busting benefits.

Increases Self-Confidence

Doing yoga improves your mind-body connection, giving you a better awareness of your own body. During yoga, you learn to make small, subtle movements to improve your alignment, putting you in better touch with your physical body. You also learn to accept your body as it is without judgment. Over time, this leads to feeling more comfortable in your own body, boosting your self-confidence.

• Downward Dog Split (Eka Pada Adho Mukha Svanasana) strengthens the arms and core and increases focus.
• Side Plank (Vasisthasana) strengthens the arms, back, and core muscles. There are several different variations to try as you build strength and confidence to hold yourself in this powerful pose.
• Lizard Pose (Utthan Pristhasana) stretches the hips, groins, and hamstrings while improving mental focus.
• Crow Pose (Bakasana) is an arm balance that targets the abdominals and back muscles and strengthens the arms and wrists. Strength and focus are required to confidently perform the pose without falling.

Boosts Heart Health

Heart disease is the leading cause of death worldwide and research shows that yoga can potentially help to prevent it.

Yoga is good for your heart, because it increases circulation and blood flow. For instance, a 2015 study found that a year of yoga improved cardiovascular risk factors like obesity and high blood pressure among older adults with metabolic syndrome. The study authors concluded that yoga can be a complementary treatment to managing this condition.

• Cobbler’s Pose (Baddha Konasana) provides a gentle stretch for the hips and groin muscles and encourages deep breathing.
• Garland Pose (also known as a Squat or Malasana) opens the hips to promote circulation and stretches the quadriceps while also strengthening the feet and ankles.
• Extended Side Angle Pose (Utthita Parsvokanasana) is a chest-opening pose that targets the legs, hips, hamstrings, and glutes.
• Happy Baby Pose (Ananda Balasana) is a playful hip-opening posture that stretches the hips, inner thighs, and groins, and encourages deep breathing and relaxation to promote blood flow.

Improves Sleep

Many people who practice yoga report that it helps them to sleep better and a large body of scientific evidence supports this claim. In fact, a review of 49 studies involving more than 4,500 participants determined that mind-body practices like meditation or yoga can be beneficial to those with insomnia and other sleep disorders.

Additionally, a 2020 review of 19 studies involving more than 1,800 women determined that those who practiced yoga had fewer sleep disturbances than those who did not. The researchers noted that the more yoga the subjects practiced, the more benefits they experienced.

• Happy Baby Pose (Ananda Balasana) can promote relaxation, soothe the nervous system, and quiet the mind.
• Legs Up the Wall Pose (Viparita Karani) is a great pose to do just before bed for several minutes of deep belly breathing.
• Reclined Goddess Pose (Supta Baddha Konasana) is a hip-opener that promotes deep relaxation by supporting yourself with additional props such as a bolster for additional comfort.

American Osteopathic Association. The benefits of yoga .

Polsgrove MJ, Eggleston BM, Lockyer RJ. Impact of 10-weeks of yoga practice on flexibility and balance of college athletes .  Int J Yoga . 2016;9(1):27-34. doi:10.4103/0973-6131.171710

Lau C, Yu R, Woo J. Effects of a 12-week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in hong kong chinese adults: a controlled clinical trial .  Evid Based Complement Alternat Med . 2015;2015:958727. doi:10.1155/2015/958727

Bhutkar MV, Bhutkar PM, Taware GB, Surdi AD. How effective is sun salutation in improving muscle strength, general body endurance and body composition?   Asian J Sports Med . 2011;2(4):259-266. doi:10.5812/asjsm.34742

American Heart Association.  Balance Exercise . Reviewed April 18, 2018.

Jeter PE, Nkodo AF, Moonaz SH, Dagnelie G. A systematic review of yoga for balance in a healthy population . J Altern Complement Med . 2014;20(4):221-32.  doi:10.1089/acm.2013.0378

Deepeshwar S, Tanwar M, Kavuri V, Budhi RB. Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial . Front Psychiatry . 2018;9:180.  doi:10.3389/fpsyt.2018.00180

Chang DG, Holt JA, Sklar M, Groessl EJ. Yoga as a treatment for chronic low back pain: A systematic review of the literature . J Orthop Rheumatol . 2016;3(1):1-8.

Zaccaro A, Piarulli A, Laurino M, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing . Front Hum Neurosci . 2018;12:353.  doi:10.3389/fnhum.2018.00353

Cahn BR, Goodman MS, Peterson CT, Maturi R, Mills PJ. Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat . Front Hum Neurosci . 2017;11:315.  doi:10.3389/fnhum.2017.00315

Shohani M, Badfar G, Nasirkandy M, et al. The effect of yoga on stress, anxiety, and depression in women .  Int J Prev Med . 2018;9(1):21. doi:10.4103/ijpvm.IJPVM_242_16

Cramer H, Anheyer D, Saha FJ, Dobos G. Yoga for posttraumatic stress disorder - a systematic review and meta-analysis .  BMC Psychiatry . 2018;18(1):72. doi:10.1186/s12888-018-1650-x

van der Kolk BA, Stone L, West J, et al. Yoga as an adjunctive treatment for posttraumatic stress disorder: a randomized controlled trial .  J Clin Psychiatry . 2014;75(6):e559-565. doi:10.4088/JCP.13m08561

Katuri KK, Dasari AB, Kurapati S, Vinnakota NR, Bollepalli AC, Dhulipalla R. Association of yoga practice and serum cortisol levels in chronic periodontitis patients with stress-related anxiety and depressio n.  J Int Soc Prev Community Dent . 2016;6(1):7-14. doi:10.4103/2231-0762.175404

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life . Int J Yoga . 2011;4(2):49-54.  doi:10.4103/0973-6131.85485

Srihari Sharma KN, Choudhary NR, Subramanya P. Evidence base of yoga studies on cardiovascular health: a bibliometric analysis .  Int J Yoga . 2019;12(2):162-171. doi:10.4103/ijoy.IJOY_6_18

Siu PM, Yu AP, Benzie IF, et al.  Effects of 1-year yoga on cardiovascular risk factors in middle-aged and older adults with metabolic syndrome: a randomized trial .  Diabetol Metab Syndr. 2017;7(40). doi:10.1186/s13098-015-0034-3

Wang X, Li P, Pan C, Dai L, Wu Y, Deng Y. The effect of mind-body therapies on insomnia: a systematic review and meta-analysis . Evid Based Compl Alt . 2019. doi:10.1155/2019/9359807

Wang W-L, Chen K-H, Pan Y-C, Yang S-N, Chan Y-Y. The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis .  BMC Psychiatry . 2020;20(1):195. doi:10.1186/s12888-020-02566-4

By Ann Pizer, RYT Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.