The Health Benefits of Yoga

Medically Reviewed by Zilpah Sheikh, MD on September 29, 2024
Written by Matt McMillen, Rebecca Buffum Taylor
13 min read

Yoga is an ancient mind-body practice that traces its origins to Indian philosophy. In the U.S., practitioners primarily engage in three elements of yoga that focus on physical and mental health:

  • Physical postures or asanas
  • Breathing techniques or pranayama
  • Meditation or dhyana

Yoga is a great way to work on your flexibility and strength. Just about everyone can do it, too — it's not just for people who can touch their toes or want to meditate.

There are many types of yoga. Some involve gentle movements, while others can be more physically rigorous. Hatha yoga, for example, is a popular type of yoga that helps you build strength, flexibility, and balance through simple, slowly paced yoga postures and breathing exercises.

Before you start your yoga practice, talk to your doctor to be sure it's safe for you. Some yoga exercises can be quite challenging; however, they often can be modified to work for you even if you have certain limitations, such as needing to sit in a chair during your workout. Because of the complexity of certain yoga poses, consider taking a class in which an instructor can teach you the proper way to practice them.

Yoga offers many benefits.

infographic on the health benefits of yoga

 

 

Yoga poses work by stretching your muscles. They can help you move better and feel less stiff or tired.

At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.

Yoga stretches for flexibility

Cat and cow. This pose focuses on your back.

  • Get onto your hands and knees on the floor. Your knees should be under your hips. Your arms should be straight, with your hands directly below your shoulders.
  • Exhale and round your back upward, like a cat stretching, as you move your head and pelvis downward, toward the floor.
  • As you inhale, curve your back downward while raising your head and pelvis to form the cow pose.
  • Repeat three times.

Seated child's pose. This also helps stretch your back.

  • Start by sitting tall in a chair.
  • Making sure your head, neck, and spine are aligned in a straight line, lean forward so that your arms rest on your thighs.
  • Hold this position as you inhale deeply and exhale three to five times.

Seahorse pose. This works your quad muscles.

  • Sit in a chair. With your right leg bent and right foot placed solidly on the floor, drop your left knee so that it reaches toward the floor.
  • Rest the ball of your left foot on that side to maintain stability. While holding onto the chair, lean back to feel the stretch. Hold while you take three or four breaths.
  • Repeat on the other side.

Fan pose. This stretches your arms and shoulders.

  • Sit tall on the edge of a chair with your feet planted firmly.
  • Lengthen your back and lean forward with your hands gripping the back of the chair and pulling your shoulder blades back.
  • Take three to five deep breaths as you hold this position.

Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.

But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.

Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose.

When done right, nearly all poses build core strength in the deep abdominal muscles.

Yoga poses for strength

Balancing table pose. This exercise builds core muscle strength. It may be difficult if you have a knee injury or limited mobility in your arms or shoulders.

  • While on your hands and knees, engage your abdominal muscles, pulling them in toward your straight lower back.
  • Keeping your chin tucked, lift one arm and reach forward.
  • To make it more of a challenge, lift your opposite leg as you reach forward with your arm. Keep your hips stable and your toes pointed to the floor.

Plank pose. In addition to your abdominal muscles, this simple position builds strength in your upper body, forearms, and wrists.

  • While on your hands and knees, lift your hips and straighten both legs.
  • Engage your core muscles as you pull your belly button up and your shoulder blades together. At the same time, engage your quad muscles in the front of your thigh. Your body should now be in a straight line, just as if you were about to do a pushup.
  • Hold this pose as you breathe.
  • If this is too challenging, try it with your knees lowered to the floor to make it easier.

Side plank. This variation on the plank strengthens your core and improves your balance.

  • Start in the plank position and twist your body to one side so that one arm supports your weight. Your wrist on that side should be in a direct line with your shoulder.
  • Keep your hips lifted off the floor and your shoulders pulled away from your ears as you hold this position.
  • If necessary, you can make this position less challenging by kneeling on your bottom knee.

When you're stronger and more flexible, your posture improves.

Most standing and sitting poses develop core strength because you need your core muscles to support and maintain each pose.

With a stronger core, you're more likely to sit and stand "tall."

Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.

Yoga poses for posture

Goddess-to-star pose. This pose helps by stretching muscles that become tight after long periods of sitting.

  • Stand with your feet spread wide, about 3-4 feet. Turn your heels in and your toes slightly out.
  • Inhale as you lift your arms to form a V, with your palms facing forward.
  • While stretching your arms and spreading your fingers wide, pull your shoulders down from your ears.
  • Exhale and lower yourself into a squatting position as you bend your arms at the elbows to form a W, bringing them in toward your sides while moving your shoulder blades toward each other.
  • Inhale as you return to the starting position, repeating five times.

Reverse plank. The reverse plank can help activate your glutes and lower possible pain in your lower back.

  • Sit on the floor with your legs straight out in front of you.
  • Place your hands just behind you with your fingers pointing forward.
  • Keeping your feet planted firmly, inhale as you press into your palms and lift your glutes off the floor.
  • Draw your shoulder blades together gently as you open your chest.
  • Hold for three to five breaths.
  • If this position is too challenging, try it with your knees bent, a position called reverse tabletop pose.

Bridge. This pose stretches and expands your shoulder and pectoral muscles, helping balance your posture.

  • Lie on your back with your arms at your sides and hands palm down.
  • Bend your knees so that they are directly above your ankles. Keep your feet hip-width apart and firmly on the floor.
  • Tuck in your pelvis and raise your hips until you feel a stretch that crosses your pelvis and your thighs. Your glutes and hamstrings should be engaged, and you should not feel any discomfort in your neck or other parts of your spine.
  • If you want to open your chest and get even more of a stretch in your pectoral muscles, clasp your hands beneath your butt, bring your shoulder blades together, and gradually move the outer parts of your shoulders inward. Avoid this if you have had neck injuries or are currently recovering from one.

Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.

But yoga typically isn't aerobic, like running or cycling, unless it's an intense type of yoga.

Yoga poses for breathing

Seated side bend. This pose opens up your side body and rib cage, which helps your breathing.

  • Sit up straight in a chair with your back not touching the chair.
  • Place one hand on the chair at your side. This will help you maintain stability.
  • Lift your other arm up over your head if you can and inhale deeply.
  • As you exhale, slowly bend to the opposite side until you feel a stretch in your side. You should feel your weight in your other hand. Make sure that your shoulders stay in line with each other rather than one rising while the other sinks.
  • Inhale as you come up. Repeat on the other side.
  • Inhale and exhale three times or more on each side.

Seated mountain pose. With this pose, you're able to gain space for improved breathing as you strengthen your core muscles.

  • Sit in a chair with your back straight so that your head, neck, and spine are in line with each other. Your shoulders should be just above your hips.
  • Position your knees in front of your hips. Place your feet directly below your knees. Your toes should face forward.
  • With your chin tucked in a bit, lift your shoulders gently then roll them back and down.
  • Inhale and exhale as you perform this movement several times.

Lion's breath. Breathing exercises like lion's breath help with how much air your lungs can hold and your oxygen levels overall.

  • Sit comfortably with your back straight. Rest your hands on your thighs or your knees.
  • Take a few deep breaths to warm up and relax your mind.
  • Breathe in deeply through your nose for a few counts.
  • Stick out your tongue and make a "haaaa" sound as you breathe out through your mouth. Slowly lift your eyes toward the ceiling as you do this.
  • Do this 5-10 times. If you like, rest between rounds and take a few normal breaths.
  • To finish up, do 1 minute or more of deep breathing.

Any exercise that burns calories can help with weight loss. Yoga exercises burn calories, but the practice can help with weight loss in other ways as well. For example, yoga may reduce your level of stress and boost your mood. That, in turn, can help you avoid turning to food for comfort or emotional eating. By helping you relax, yoga also may lower your cortisol, a hormone that gets released in times of stress and contributes to belly fat and makes you crave fatty and sugary foods. And if you take yoga classes, the community support you get can aid your efforts to lose weight.

Yoga poses for weight loss

Cobra

  • Lie on your stomach with your legs straight and your feet together.
  • Place your hands palm down on the floor under your shoulders.
  • Keep your elbows at your side and push into the floor, slowly raising your head and upper body while bending your back and pushing your chest forward.
  • Keeping your pelvis firmly planted on the floor, straighten your arms as much as possible without causing pain.
  • Hold the position for several seconds while breathing deeply.

Warrior 1

  • Standing tall, shift one leg back so that your legs are spaced widely apart.
  • Position your front foot so that it points forward. Angle your back foot so that it points out about 45 degrees.
  • Lower your body by bending your front knee to 90 degrees.
  • While holding that pose, raise both arms above your head. Keep your arms straight and your eyes focused in front of you.
  • Take several deep breaths in this position, then repeat on the other side.

Bow pose

  • Lie on your stomach with your arms at your side.
  • Bend your knees and bring your lower legs toward your back.
  • Reach back and grab your ankles.
  • As you inhale, lift your head while pulling your legs up so that you arch your spine. Make sure to keep your legs close together.
  • Maintain this position to a count of six. You can begin to hold this position longer as you get more comfortable with it.
  • As you exhale, lower your legs and your head, returning to your starting position.

You may feel less stressed and more relaxed after doing some yoga.

Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.

Yoga poses for stress relief

Camel pose

  • Start in a kneeling position with your hands on your hips. Your legs should be hip-width apart, and your hips should be right over your knees.
  • Inhale deeply and feel your ribcage expand as you lift your chest and bend backward, letting your hands move to your feet.
  • Hold this pose then, as you exhale, slowly lift back to the starting position, using your hands to support your lower back if necessary.

Corpse pose

  • Lie on your back. Extend your arms and legs outward. Position your head so that you're looking at the ceiling.
  • As you inhale and exhale deeply, relax your muscles throughout your body, starting with your head and moving downward.
  • Stay in this position until all of your muscle groups have relaxed.

Seated triangle pose

  • Sitting on the edge of your chair, extend your left leg to the side until it's straight while your right leg stays bent in its original position. Keep both feet firmly on the floor.
  • Extend your arms out to your sides, then, as you breathe in deeply, lift your torso up.
  • On your exhale, move your torso up and to the left as far as you can go. Then, tilt downward so that your left arm moves toward your left foot. You'll look like a windmill. Hold this position for two breaths.
  • Next, as you inhale, reach with your arms outstretched as you move back to your starting position.
  • Switch sides and repeat.

If you have trouble getting a good night's sleep, try yoga. Many studies suggest that yoga can improve the quality of sleep for many types of people. For example, both pregnant women and women in menopause who practice yoga report fewer disturbances to their sleep, as well as less anxiety and depression. Older people who practice yoga report not only better sleep but also better overall quality of life. The most significant sleep benefits come from practicing yoga on a regular basis over an extended period, and those benefits can be attributed to several aspects of yoga practice:

  • Mindfulness, a common component of many types of yoga that promotes judgment-free awareness of the present moment
  • Breathing practices, which help promote relaxation
  • Exercise, which, when done regularly, promotes good sleep
  • Weight loss, which can happen with yoga and which aids sleep; for example, weight loss can improve sleep apnea

Yoga poses for sleep

You can practice yoga at any time of the day, but certain poses may help you relax more than others. That makes them ideal to do right before you go to bed. Here are a few examples:

Standing forward bend. Yoga poses like this focus on gentle body positions and techniques for breathing.

  • Stand up straight and inhale, raising your arms up above your head and keeping them straight.
  • As you exhale, bend your torso forward at your hips, keeping your heart at the center of your movement.
  • Hold onto your calves or ankles and maintain this pose for about a minute while breathing deeply and slowly.
  • Inhale and slowly raise yourself, letting your arms and head hang until you have returned to the starting position.

Reclined or relaxed butterfly. This pose helps you relax while you practice your breaths and stillness.

  • Lie on your back with your knees bent and the balls of your feet touching each other.
  • Let your legs drop to the side, and hold this position for several minutes.
  • If you need support, place blankets beneath your neck, your lower back, or both.

Legs up the wall. This pose helps you relax by helping you to be more present in the moment and relieving tension.

  • Position your butt up against a wall and a blanket under your lower back or covering you.
  • Lift your legs up so that they rest on the wall with a slight bend in the knee.
  • Hold this position for several minutes.

Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease and those who've had a stroke.

Yoga has also been linked to lower cholesterol and triglyceride levels and better immune system function.

Yoga offers many health benefits. The different poses can help improve your overall physical fitness, as well as your sleep and stress levels. As with any new exercise routine, you should talk to your doctor about it before you begin to make sure it's safe for you. Consider taking a class with a certified instructor who can teach you to do the poses properly, both for maximum benefit and to avoid injury.

What are the long-term effects of regular yoga practice?

With yoga, you can build strength as well as improve your balance, flexibility, and posture. This can help you maintain mobility and lessen your risk of falls as you get older. Some research even suggests it may offer some protection against cognitive decline. Other long-term effects may include being better able to lose weight or avoid weight gain, likely because yoga encourages mindfulness, including mindful eating.

How often should you practice yoga to see benefits?

There's not a good answer for that yet. Researchers are still studying this question. But yoga can be a gentle form of exercise that most people can do safely every day. Some research suggests that at little as once a week can help you build strength, balance, and flexibility, while other benefits, such as weight loss, may require more frequent practice.

Is yoga a religious practice?

Yoga has its roots in spiritual practices that originated in ancient India. In the U.S., however, yoga typically focuses on physical health through exercises that involve postures, breathing, and meditation.

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