Yoga and two related exercises—tai chi and qigong—can help people feel better about themselves physically, emotionally and spiritually. They may also ease neck pain, back pain and anxiety symptoms.
Although many people think of yoga as a type of exercise, it is not an aerobic workout. However, some forms of yoga can raise your heart rate and help you build strength.
Improved Flexibility and Posture
In a fast-paced world it’s easy to let your body become stiff and out of alignment. Fortunately, yoga improves posture and flexibility by teaching you to focus on your breath and align your body as you move through poses. This mindfulness encourages a heightened awareness of the body and its movements, leading to improved mobility without the risk of injury.
Many different styles of yoga are available, some more challenging than others. The Iyengar style of yoga, for example, often requires props like blocks, bolsters, or straps to help you achieve proper alignment in the more difficult poses.
Whether you’re a serious athlete or just looking to maintain good health, the benefits of yoga are far-reaching. In addition to improving balance, flexibly, muscle strength, and movement efficiency, it can also help with mental clarity and concentration. This makes it the ideal addition to your daily fitness routine.
Strengthened Muscles
Incorporating yoga into your exercise regimen is a great way to build muscle. Many of the poses involve engaging muscles through both isometric contractions (such as holding a plank pose) and eccentric movements (like lowering into Chair Pose). These movements create mechanical stress that builds muscle over time.
Additionally, many yoga postures help improve balance and stability. As a result, you’ll have more control and endurance in day-to-day activities as well as during other strength training workouts.
However, if yoga is your only form of resistance training, you’ll likely want to supplement it with weight lifting. This is because weight lifting offers a more efficient path to hypertrophy by gradually increasing the amount of resistance you use over time.
Another benefit of adding yoga to your strength training is that it may help counteract detraining effects. One study found that participants in a yoga-only program experienced higher improvements in both balance and flexibility compared to a group practicing weights.
Reduced Stress and Anxiety
Chronic stress is a significant risk factor for heart disease, and the breathing, mindfulness, and relaxation techniques taught in yoga may help lower blood pressure and reduce anxiety. Yoga can also increase levels of the hormones endorphins and endocannabinoids, which promote feelings of calmness and happiness.
A study published in 2024 found that individuals who practiced a form of yoga called Kundalini experienced increased spiritual well-being and self-compassion, as well as reduced stress and anxiety levels, after six weeks of practice.
Researchers have examined the impact of yoga on stress through a variety of physiological and psychological methods, including GSR and EMG to measure muscle relaxation and tension reduction, and fMRI to identify changes in brain activity patterns associated with emotion regulation and mood. Using yoga in conjunction with other therapeutic modalities, such as cognitive-behavioral therapy and mindfulness-based stress reduction, can provide an even more comprehensive approach to stress relief.
Improved Sleep
Yoga can help improve sleep by calming the mind and relaxing the body. It can also reduce stress, anxiety and arousal, all of which can interfere with sleep. Studies have shown that practicing yoga regularly can help people with sleep disorders, including insomnia.
For example, one study found that children with Autism Spectrum Disorder who practiced a yoga-based bedtime routine were more likely to fall asleep quickly and sleep soundly through the night than those who didn’t do yoga.
In addition, a small, 12-week study of elderly adults showed that yoga improved both subjective and objective sleep quality as well as overall quality of life compared to those who didn’t practice yoga. However, it’s important to note that occasional yoga may not benefit sleep as much as regular, long-term practice. Also, certain styles of yoga, such as hot or vinyasa, can get your heart rate up and aren’t recommended for before sleep. Instead, try hatha or nidra yoga, which are more gentle and relaxing.