Yoga is a system of physical, mental and spiritual practices that aim to transform the body and mind. It includes breathing exercises, meditation and postures designed to promote relaxation and reduce stress. Practicing yoga has been known for centuries to have many benefits for both mental and physical health.
In this article, we look at 12 evidence-based benefits of yoga.
1 Yoga can reduce stress
Yoga is known for its ability to relieve stress and promote relaxation.
In fact, numerous studies prove that yoga can reduce the secretion of cortisol, a major stress hormone (1,2)
One study demonstrated the powerful effect of yoga on stress by following 24 women who were emotionally burdened.
After a three-month yoga program, women showed significantly lower cortisol levels. Their research also shows lower levels of stress, anxiety, fatigue and depression (4Trusted Source).
Another study of 131 people produced similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. In addition, yoga helps improve quality of life and mental health (5).
When used alone or in conjunction with other stress-relieving methods such as meditation, yoga can be an excellent way to keep stress under control.
2 Relieves anxiety
Many people start practicing yoga as a way to deal with feelings of anxiety.
Interestingly, there is quite a bit of research showing that yoga can help reduce anxiety.
In one study, 34 women diagnosed with an anxiety disorder were divided into two groups. One of them practiced yoga twice a week for two months.
At the end of the study, those who practiced yoga showed significantly lower levels of anxiety than the other group (6).
Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by intense anxiety and fear after exposure to a traumatic event.
After 10 weeks, women who practiced yoga once a week had fewer PTSD symptoms. In fact, 52% of the participants no longer met criteria for PTSD at all (7).
It is not entirely clear how exactly yoga is able to reduce anxiety symptoms. However, she emphasizes the importance of being present in the moment and finding a sense of peace that could help treat anxiety.
3 It can relieve inflammation
In addition to improving mental health, some research suggests that practicing yoga can also reduce inflammation. Inflammation is a normal immune response, but chronic inflammation can contribute to the development of proinflammatory diseases, such as heart disease, diabetes, and cancer (8).
A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not. Both groups then performed stress-inducing exercises.
At the end of the study, individuals who practiced yoga showed lower levels of inflammatory markers than those who did not (9).
Similarly, a 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors (10).
Although more research is needed to confirm yoga's beneficial effects on inflammation, these findings suggest that it may help protect against certain diseases caused by chronic inflammation.
4. It can improve heart health
From pumping blood throughout the body to supplying tissues with important nutrients, heart health is an essential component of overall health. Studies show that yoga can help improve heart health and reduce several risk factors for heart disease.
One study found that participants over 40 who practiced yoga for five years had lower blood pressure and heart rate than those who did not (11).
High blood pressure is one of the main causes of heart problems such as heart attacks and stroke. Lowering blood pressure can help reduce the risk of these problems (12).
Some research also suggests that incorporating yoga into a healthy lifestyle can help slow the progression of heart disease.
A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included a year of yoga training combined with stress management. Participants showed 23% reductions in total cholesterol and 26% reductions in "bad" LDL cholesterol. Additionally, heart disease progression was halted in 47% of patients (13).
It is not clear what role yoga may have in relation to other factors such as diet. Yet it can minimize stress—one of the major contributors to heart disease (14).
5. Improves the quality of life
Yoga is becoming increasingly common as an adjunctive therapy to improve the quality of life for many people.
In one study, 135 adults were divided into two groups, one of which practiced yoga. They significantly improve the quality of life, as well as mood and fatigue, compared to the other group (15).
Other research has looked at how yoga can improve quality of life and reduce symptoms in cancer patients.
One of them follows women with breast cancer undergoing chemotherapy. Yoga has been found to reduce chemotherapy symptoms such as nausea and vomiting while improving overall quality of life (16).
Other studies have found that yoga can help improve sleep quality, improve spiritual well-being, improve social function, and reduce symptoms of anxiety and depression in cancer patients (18, 19).
6. It can fight depression
Some research shows that yoga can have an anti-depressant effect and can help reduce symptoms of depression. This may be because yoga is able to lower levels of cortisol, a stress hormone that affects serotonin levels, often associated with depression. (20).
In one study, participants in an alcohol addiction program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.
After two weeks, participants showed fewer symptoms of depression and lower cortisol levels. They also have lower levels of ACTH, a hormone responsible for stimulating the release of cortisol.
Other studies have shown a link between practicing yoga and reducing symptoms of depression (21, 22).
Based on these results, it is believed that yoga can help fight depression, alone or in combination with traditional treatment methods.
7. It can reduce chronic pain
Chronic pain is an ongoing problem that affects millions of people and causes a range of consequences, from injuries to arthritis.
There is a growing body of research showing that practicing yoga can help reduce many types of chronic pain.
In one study, 42 people with carpal tunnel syndrome were divided into two groups, with one receiving a wrist splint and the other practicing yoga for eight weeks.
At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength compared to a wrist splint (23).
Another 2005 study showed that yoga can help reduce pain and improve physical function in participants with knee osteoarthritis (24).
Although more research is needed, incorporating yoga into the daily routine may benefit those who suffer from chronic pain.
8. It can improve sleep quality
Poor sleep quality has been linked to obesity, high blood pressure and depression, among other disorders.
Studies show that incorporating yoga into your routine can help promote better sleep.
In a 2005 study, 69 elderly patients were divided into two groups, one who practiced yoga and the other who regularly took herbs.
The yoga group fell asleep faster, longer and felt more rested in the morning than the other group (28).
Another study looked at the effects of yoga on sleep in patients with lymphoma. Results show that yoga reduces sleep disturbances, improves sleep quality and duration, and reduces the need for sleep medications (29).
It is important to note that yoga has significant effects on anxiety, depression, chronic pain and stress – all of which often contribute to sleep problems.
9. May help improve breathing
Pranayama, or yogic breathing, is a practice in yoga that focuses on breath control through breathing exercises and techniques. Most types of yoga include these breathing exercises, and several studies have found that practicing yoga can help improve breathing.
In one study, 287 college students underwent a 15-week class in which they practiced various yoga poses and breathing exercises. At the end of the study, they showed a significant increase in vital capacity (30).
Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for people with lung disease, heart problems and asthma.
Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild to moderate asthma (31).
Improving your breathing can help build endurance, optimize performance, and keep your lungs and heart healthy.
10. It can relieve migraines
Migraines are severe recurring headaches that affect many people. Traditionally, migraines have been treated with medication to relieve and manage symptoms.
However, growing evidence suggests that yoga may be a useful adjunctive therapy to help reduce the frequency of migraines.
A 2007 study divided 72 migraine patients into two groups. One group underwent yoga therapy and the other self-medicated for three months. The study showed that practicing yoga led to a reduction in the intensity, frequency, and pain of headaches compared to the self-medication group (32).
Researchers suggest that practicing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines (33).
11. Promotes healthy eating habits
Mindful eating, also known as intuitive eating, is a concept that encourages being present while eating.
It's about paying attention to the taste, smell and texture of food and paying attention to any thoughts, feelings or sensations you experience while eating.
This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss, and treat disordered eating behaviors (34, 35, 36).
Because yoga places a similar emphasis on mindfulness, some studies show that it can be used to promote healthy eating behaviors.
One study included yoga in an outpatient eating disorder treatment program for 54 patients and found that yoga helped reduce eating disorder symptoms (37).
Yoga has been found to cause a reduction in meal frequency, an increase in physical activity, and a decrease in weight (38).
12. It can increase strength
In addition to improving flexibility, yoga is a great addition to strength-building exercises. In fact, there are specific poses in yoga that are designed to increase strength and build muscle.
In one study, 79 adults performed 24 cycles of Sun Salutations—a series of basic poses often used as a warm-up—six days a week for 24 weeks.
They show significant increases in upper body strength, endurance and weight loss. Women also reported a decrease in body fat percentage (39).
A 2015 study produced similar results, showing that 12 weeks of practice led to improvements in endurance, strength, and flexibility in 173 participants (46).
Based on these findings, practicing yoga can be an effective way to increase strength and endurance, especially when used in combination with regular exercise.
Conclusion
Numerous studies confirm a large number of mental and physical benefits of yoga. Including it in your routine can help improve your health, increase strength and flexibility, and reduce symptoms of stress, depression, and anxiety.
Finding time to practice yoga just a few times a week can be enough to make a noticeable difference when it comes to your health.
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