17 Science-Backed Health Benefits of Yoga
Benefits of Yoga: Yoga may 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.
1. 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 benefit 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.
2. 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.
3. Improves Balance
Benefits of Yoga, 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.
4. Promotes Better Posture and Body Awareness
Yoga may improve your posture and increase your 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.
5. 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.
6. Reduces Inflammation
Benefits of Yoga, 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.
7. 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.
8. 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.
9. 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).
10. 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.19 Yoga has a calming effect that can improve stress levels and sleep quality.
11. 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.
12. 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.
13. 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.
14. Improves Mental Health
Benefits of Yoga, 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.
15. 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.
16. Boosts Self-Esteem
In addition to its physical and mental health benefits, yoga may improve self-esteem. Studies show that people who practice yoga report higher self-esteem and improved body image levels.
17. 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.
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