Yoga is a low-impact exercise that is suitable for people of all ages and fitness levels. Its weight-bearing poses strengthen bones and may help prevent osteoporosis, and some classes can increase heart rate to the aerobic range.
All styles of yoga have a meditative component where participants practice stillness while linking breath with movement. Some classes, such as hot yoga, are more strenuous.
Improved Flexibility
The physical demands of yoga force the body to move through a wide range of poses. These movements, while initially uncomfortable, help the muscles become more flexible over time. This increased flexibility can reduce the risk of injury when other exercise is performed and improve posture.
The stretching involved in yoga also helps lubricate joints, making movement easier and reducing pain in the muscles and bones. The mindfulness practiced in yoga cultivates a greater awareness of body sensations, which can further increase flexibility.
Yoga classes that incorporate a combination of strengthening exercises and stretches are the most effective for improving flexibility. A newer variation, called aerial yoga, takes advantage of the strength of the human body to perform exercises that might otherwise be impossible without the aid of a hammock.
Strengthened Muscles
Yoga builds strength but not in the same way as lifting weights. While it does involve eccentric contractions (where your muscles shorten under tension), yoga focuses more on isometric contractions (where your muscle hold the position). This type of training strengthens your muscles but doesn’t burn as many calories as traditional strength-training moves like squatting, pulling and pushing.
Yoga also increases proprioception, your body’s ability to sense where it is in space. This can help with balance and coordination, which can reduce the risk of falls.
For yogis looking to add more strength training into their routine, Crunch offers sculpt classes that incorporate yoga poses with weights and short bursts of cardio. These classes will build overall strength and core, and will leave you feeling fit and strong.
Increased Mental Focus
With its emphasis on breathing and meditation, yoga trains the mind. The physical activity can help improve mood and mental clarity, and the act of practicing in unison with other people carries social benefits.
Practicing yoga strengthens parts of the brain that play key roles in memory, awareness, learning and decision-making. Neuroimaging has shown that yoga increases grey matter in the brain, and a 2023 study found that it slows the loss of brain cells associated with Alzheimer’s disease.
Even beginner classes will challenge your balance, strength and coordination. You’ll have to concentrate on linking movement with breath, and may experience discomfort in areas of the body that are not used to stretching or bending. If a pose is painful, stop or modify it. Avoid eating a heavy meal before class and bring water to drink if needed. Restorative classes are less strenuous and focus on stillness. However, all yoga styles require you to remain present and focused on your movements.
Reduced Stress
Yoga is a holistic practice that brings the mind, body and breath into alignment. As a result, it can help alleviate stress, depression and anxiety. In addition, it improves sleep quality and provides a sense of community among like-minded people.
Almost all styles of yoga have a meditative component that incorporates stillness and mindfulness practices. The movements in yoga also increase blood flow and levels of hemoglobin and red blood cells, which decreases your risk for cardiovascular disease.
Yoga increases the levels of a brain chemical called GABA, which helps to reduce the activity in your limbic system and lower your stress response. It also helps you become more aware of your physical limitations, which may help prevent injury or over-exercising. In general, yoga is a great workout for all fitness levels, and it’s safe for most people to practice. Just be sure to communicate with your instructor about any injuries or health conditions you have before class begins.