8 Health Benefits of Yoga

Did you know that yoga can lower your blood pressure and cholesterol, improve your brain function, boost your immunity, manage stress, and improve your overall quality of life in less than 30 minutes a day?

Studies on yoga are consistently showing an array of physical and mental health benefits. And, you can do it from the comforts of your own home. Here are 8 health benefits of yoga.

1. Manage Stress & Improve Mental Health

In the USA today, nearly 1 in 5 people struggle with an anxiety disorder. It is the most common mental illness in the country.1 When you are riding the cycle of anxiety and depression, it can feel like it will never end. Yoga, however, gives you the opportunity to hop off.

A study led by researchers at NYU Grossman School of Medicine demonstrated that yoga, which is safe and widely available, can improve symptoms for some people with generalized anxiety disorder and could be a valuable tool in an overall treatment plan.2

Studies also show that yoga can ease depression. Researchers have found that yoga is comparable to other treatments, such as medication and psychotherapy, when it comes to treating depression.3

Most exercise triggers the release of “feel-good” chemicals in the brain. Although yoga movements are slow and controlled, they still elevate your heart rate and stimulate the release of those chemicals. As a result, consistent yoga can make you happier.

2. Improve Strength, Balance, Flexibility, and Posture

Yoga poses, or asanas, stretch your muscles and increase your range of motion. It takes strength to hold your body in a balanced pose. With consistent practice, you will begin to notice improved flexibility and balance, as well as strengthened muscles in your arms, back, legs, and core. And, with a stronger core and more flexibility, you’re more likely to sit and stand taller.

Downward dog, upward dog, and plank all build upper-body strength. Standing poses, especially when held for several breaths, build strength in your hamstrings, quads, and core, while seated poses improve flexibility.

3. Improve Heart Health

In 2019, a group of volunteers with uncontrolled high blood pressure were randomly divided into three groups. Two of the groups practiced breathing exercises in 15-minute sessions five times a week, while the third group didn’t participate in the breathing exercises and continued taking their blood pressure medications. The results showed that 54% of people who did the yogic breathing exercises — it didn’t matter whether it was in class or online — lowered their blood pressure by at least five points.4

While studies are limited on the science between yoga and cholesterol levels, the studies that do exist seem to show a correlation. Two separate studies, one from 2014 and the other from 2019, saw a reduction in total cholesterol and LDL levels in those practicing yoga versus those doing no exercise.5

With yoga popularity increasing, there will be more studies on its effect on cardiovascular and overall health in the future. As of right now, it is promising that the evidence points to improved metabolism, lower blood pressure, and lower overall cholesterol.

4. Improve Brain Function

When you lift weights at the gym, your muscles get bigger and stronger. When you practice yoga, your brain cells develop new neural connections, and changes occur in your brain structure as well as function. As author and doctor Daniel J. Siegel put it “Where attention goes, neural firing flows, and neural connection grows.” (Siegel 19)6

New neural connections result in improved cognitive skills, such as learning and memory. Studies using MRI scans and other brain imaging technology have shown that people who consistently practiced yoga had a thicker cerebral cortex (information processing) and hippocampus (learning and memory) compared with those who did not practice.7 These areas of the brain typically shrink as you age. However, the older yogis in the study showed less shrinkage when compared to non-practitioners.

Research also shows that yoga and meditation may improve executive functions such as decision making, reasoning, reac­tion time, and accuracy on tests of mental acuity, as well as increase activity in the brain areas associated with empathy, gratitude, and kindness.8

5. Reduce Inflammation and Boost Immunity

Chronic psychological stress can affect many systems in the body, including weakening the immune system and increasing chronic inflammation. While inflammation is natural and in some cases helpful, chronic inflammation can do more harm than good when it comes to your health. Left unaddressed, chronic inflammation can damage healthy cells, tissues and organs, and may cause internal scarring.

Using both relaxation techniques and exercise, a consistent yoga practice can be a helpful way to boost your immune system and decrease inflammation in the body.9 Although studies are limited, the collection of research that is available indicates that yoga has a promising effect on the body when it comes to reducing inflammation across a multitude of chronic conditions.

6. Improve Bone Health

Osteoporosis, or brittle bones, and osteopenia, reduced bone mass, affect up to 200 million people worldwide today. In the US alone, an estimated 10 million people, mostly women, have osteoporosis.10

Yoga to the rescue. The practice can help to ease symptoms of osteoporosis, improve bone health, and lower your risk of complications.11 In fact, a ten-year study of 741 volunteers comparing pre-yoga bone mineral density (BMD) changes with post-yoga BMD changes showed that a 12-minute daily yoga regimen reverses osteoporotic bone loss.12

Gentle, low-impact styles such as hatha, yin, or restorative are better suited for treating osteoporosis. Avoid strenuous styles such as power or vinyasa yoga. It’s also best to practice a small amount of yoga daily rather than a long session once a week.

7. Improve Sleep

Preliminary research has shown that yoga provides numerous sleep benefits. From children with Autism Spectrum Disorder to adult women to the elderly population, regular yoga has been shown to improve quality of sleep.13

There are many types of yoga. Before bed, slower and more restorative yoga is best. Vinyasa yoga, on the other hand, is a moderate to high level exercise. This style, when done at least several hours before bedtime, can also help you sleep better at night.

8. Improve Self-Esteem and Confidence

As with any physical exercise, when we strengthen our physical bodies, our inner confidence begins to flourish as well. Yoga is a great practice to help build internal, lean muscle. With time, regular practice will strengthen the muscles of your core, back, arms, and legs.

True self-confidence, however, is built on self-awareness. With yoga and meditation, the point is not to “stop thinking,” but rather, to observe without judgment. Through meditation and yoga, we can train the mind to be clearer and more compassionate towards ourselves and others. With practice, we learn to not become attached to negative thoughts. When we learn not to dwell on negativity, our self-esteem and confidence improve.

Conclusion

In conclusion, scientific evidence is showing that a consistent yoga practice provides tons of physical and mental benefits. From cardio, brain, and bone health, less stress, a stronger body, and higher confidence levels, the benefits of yoga seem to go on and on. Start your practice today, thank yourself later.

Works Cited

1. Tim Newman. “Anxiety in the West: Is it on the rise?” Medical News Today. September 5, 2018. https://www.medicalnewstoday.com/articles/322877.

2. NYU Langone Health / NYU School of Medicine. "Yoga shown to improve anxiety, study shows." ScienceDaily. August 12, 2020. https://www.sciencedaily.com/releases/2020/08/200812144124.htm.

3. WebMD Editorial Contributors. “Benefits of Yoga for Mental Health.” WebMD. October 25, 2021. https://www.webmd.com/balance/benefits-of-yoga-for-mental-health.

4. Shamita Misra. “Can Yoga Lower Your Blood Pressure?” University of Missouri School of Medicine. October 18, 2019. https://medicine.missouri.edu/news/can-yoga-lower-your-blood-pressure#:~:text=Overall%2C%2054%25%20of%20people%20who,by%20at%20least%20five%20points.

5. Janey Chertoff. “Can Yoga Help Lower Cholesterol?” Healthline. December 21, 2020. https://www.healthline.com/health/cholesterol/yoga-for-cholesterol

6. Siegel, D. (2018). Aware: The Science and Practice of Presence–The Groundbreaking Meditation Practice. New York, NY: Penguin Publishing Group.

7. Harvard Medical School. “Yoga for better mental health.” Harvard Health Publishing. June 12, 2021. https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health#:~:text=When%20you%20do%20yoga%2C%20your,awareness%2C%20thought%2C%20and%20language.

8. Jaylissa Zheng, Dacher Keltner. “Why Yoga is Good for Your Body and Brain, According to Science.” Greater Good Magazine. August 24, 2020. https://greatergood.berkeley.edu/article/item/why_yoga_is_good_for_your_body_and_brain_according_to_science#:~:text=Finally%2C%20yoga%20has%20been%20found,empathy%2C%20gratitude%2C%20and%20kindness.

9. Djalilova, Dilorom M et al. “Impact of Yoga on Inflammatory Biomarkers: A Systematic Review.” Biological research for nursing vol. 21,2 (2019): 198-209. doi:10.1177/1099800418820162. March 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6700894/#:~:text=Thus%2C%20yoga%20may%20be%20particularly,both%20relaxation%20techniques%20and%20exercise.

10. Wright N.C., et al. (Nov. 2014). The Recent Prevalence of Osteoporosis and Low Bone Mass in the United States Based on Bone Mineral Density at the Femoral Neck or Lumbar Spine. Journal of Bone and Mineral Research, 29(11), 2520-2526. DOI: 10.1002/jbmr.2269. https://health.gov/healthypeople/about/workgroups/osteoporosis-workgroup#:~:text=In%20the%20United%20States%2C%20an,years%20and%20older%20have%20osteoporosis.

11. Emily Cronkleton. “Yoga for Osteoporosis: 5 Beneficial Poses.” Healthline. April 14, 2021. https://www.healthline.com/health/osteoporosis/yoga-for-osteoporosis#1

12. Lu, Yi-Hsueh et al. “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss.” Topics in geriatric rehabilitation vol. 32,2 (2016): 81-87. doi:10.1097/TGR.0000000000000085. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4851231/

13. Eric Suni. “Yoga and Sleep.” Sleep Foundation. June 13, 2023. https://www.sleepfoundation.org/physical-activity/yoga-and-sleep