13 Benefits of Yoga

Table of ContentsView AllTable of ContentsWhat Yoga Is13 Mind and Body BenefitsYoga for Stress ReliefGetting Started

Table of ContentsView All

View All

Table of Contents

What Yoga Is

13 Mind and Body Benefits

Yoga for Stress Relief

Getting Started

Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasingspiritualityat the same time.

Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation,stress management, or physical well-being, yoga’s benefits are numerous.

What Is Yoga?

The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time.

While it was first practiced in India, yoga has now become popular all over the world. Many companies understand the benefits of yoga in the workplace, recognizing that relaxed workers are healthier and more creative. Thus, they are sponsoring yoga fitness programs.

There are various styles of yoga, some moving through poses more quickly (almost like an aerobic workout) and others that focus on relaxing slowly and deeply into each pose. Some have a more spiritual angle while others are used purely as a form ofexercise.

13 Yoga Benefits for the Mind and Body

The benefits of practicing yoga are numerous, promoting health in both the mind and body. Some of the most-recognized yoga benefits include:

Yoga’s benefits are so numerous, it gives a high payoff for the amount of effort involved.

By improving mood, allowing us to focus on the present moment, and encouraging us to give ourselves a break, yoga is an effective stress reliever. Many popular techniques used toreduce stressare derived from yoga, such as:

Yoga combines several techniques used for stress reduction, so it provides the combined benefits of breathing exercises, stretching exercises, fitness programs, meditation practice, andguided imageryin one technique.

For those with physical limitations that may prevent a yoga practice, simple breathing exercises,meditation, or guided imagery might be a preferable option and provide similar benefits.You can also look for chair yoga, yin yoga, and restorative yoga, all of which provide relaxation and movement but are not physically challenging.

For those with physical limitations that may prevent a yoga practice, simple breathing exercises,meditation, or guided imagery might be a preferable option and provide similar benefits.

You can also look for chair yoga, yin yoga, and restorative yoga, all of which provide relaxation and movement but are not physically challenging.

How to Start Enjoying the Benefits of Yoga

You’ll see more benefits if you practice yoga regularly, so choose a time each day to get on your mat. For people with certain physical limitations, chair yoga can be a good option. Some people feel self-conscious doing some of the poses. This is normal. Over time, your confidence will increase.

If you want to enjoy yoga benefits on a limited budget, it is possible to learn from a book or video. Another option is to look for a studio that offers donation-based classes. Online yoga classes may also be more financially accessible.

Aside from taking a class, there are several useful apps that can help you with yoga. Many provide tips to help you learn everything you need to know to make the practice a regular part of your life, enabling you to enjoy yoga’s benefits for years to come.

A Word From Verywell

The list of yoga benefits is long. One of the most notable is using yoga for stress relief. That said, this practice isn’t for everyone. So, if the physical practice isn’t possible or enjoyable for you, you may want to consider other options for boosting your mental and physical health.

That are many mental health strategies focused onself-improvementand many options for reducing stress. Find what works for your mind and body and do that.

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Li AW, Goldsmith CA.The effects of yoga on anxiety and stress.Altern Med Rev. 2012;17(1):21-35.Bahçecioğlu Turan G, Tan M.The effect of yoga on respiratory functions, symptom control and life quality of asthma patients: A randomized controlled study.Complement Ther Clin Pract. 2020;38:101070. doi:10.1016/j.ctcp.2019.101070Bock BC, Fava JL, Gaskins R, et al.Yoga as a complementary treatment for smoking cessation in women.J Womens Health (Larchmt). 2012;21(2):240-8. doi:10.1089/jwh.2011.2963Riley KE, Park CL.How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry.Health Psychol Rev. 2015;9(3):379-96. doi: 10.1080/17437199.2014.981778Additional ReadingBrown RP, Gerbarg PL.Sudarshan Kriyayogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines.J Alt Compliment Med.2005;11(4):711-717. doi:10.1089/acm.2005.11.711Granath J, Ingvarsson S, Von Thiele U, Lundberg U.Stress management: a randomized study of cognitive behavioural therapy and yoga.Cogn Behav Ther. 2006;35(1):3-10. doi:10.1080/16506070500401292West J, Otte C, Geher K, Johnson J, Mohr DC.Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol.Ann Behav Med. 2004;28(2):114-8. doi:10.1207/s15324796abm2802_6

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Li AW, Goldsmith CA.The effects of yoga on anxiety and stress.Altern Med Rev. 2012;17(1):21-35.Bahçecioğlu Turan G, Tan M.The effect of yoga on respiratory functions, symptom control and life quality of asthma patients: A randomized controlled study.Complement Ther Clin Pract. 2020;38:101070. doi:10.1016/j.ctcp.2019.101070Bock BC, Fava JL, Gaskins R, et al.Yoga as a complementary treatment for smoking cessation in women.J Womens Health (Larchmt). 2012;21(2):240-8. doi:10.1089/jwh.2011.2963Riley KE, Park CL.How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry.Health Psychol Rev. 2015;9(3):379-96. doi: 10.1080/17437199.2014.981778Additional ReadingBrown RP, Gerbarg PL.Sudarshan Kriyayogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines.J Alt Compliment Med.2005;11(4):711-717. doi:10.1089/acm.2005.11.711Granath J, Ingvarsson S, Von Thiele U, Lundberg U.Stress management: a randomized study of cognitive behavioural therapy and yoga.Cogn Behav Ther. 2006;35(1):3-10. doi:10.1080/16506070500401292West J, Otte C, Geher K, Johnson J, Mohr DC.Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol.Ann Behav Med. 2004;28(2):114-8. doi:10.1207/s15324796abm2802_6

Li AW, Goldsmith CA.The effects of yoga on anxiety and stress.Altern Med Rev. 2012;17(1):21-35.Bahçecioğlu Turan G, Tan M.The effect of yoga on respiratory functions, symptom control and life quality of asthma patients: A randomized controlled study.Complement Ther Clin Pract. 2020;38:101070. doi:10.1016/j.ctcp.2019.101070Bock BC, Fava JL, Gaskins R, et al.Yoga as a complementary treatment for smoking cessation in women.J Womens Health (Larchmt). 2012;21(2):240-8. doi:10.1089/jwh.2011.2963Riley KE, Park CL.How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry.Health Psychol Rev. 2015;9(3):379-96. doi: 10.1080/17437199.2014.981778

Li AW, Goldsmith CA.The effects of yoga on anxiety and stress.Altern Med Rev. 2012;17(1):21-35.

Bahçecioğlu Turan G, Tan M.The effect of yoga on respiratory functions, symptom control and life quality of asthma patients: A randomized controlled study.Complement Ther Clin Pract. 2020;38:101070. doi:10.1016/j.ctcp.2019.101070

Bock BC, Fava JL, Gaskins R, et al.Yoga as a complementary treatment for smoking cessation in women.J Womens Health (Larchmt). 2012;21(2):240-8. doi:10.1089/jwh.2011.2963

Riley KE, Park CL.How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry.Health Psychol Rev. 2015;9(3):379-96. doi: 10.1080/17437199.2014.981778

Brown RP, Gerbarg PL.Sudarshan Kriyayogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines.J Alt Compliment Med.2005;11(4):711-717. doi:10.1089/acm.2005.11.711Granath J, Ingvarsson S, Von Thiele U, Lundberg U.Stress management: a randomized study of cognitive behavioural therapy and yoga.Cogn Behav Ther. 2006;35(1):3-10. doi:10.1080/16506070500401292West J, Otte C, Geher K, Johnson J, Mohr DC.Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol.Ann Behav Med. 2004;28(2):114-8. doi:10.1207/s15324796abm2802_6

Granath J, Ingvarsson S, Von Thiele U, Lundberg U.Stress management: a randomized study of cognitive behavioural therapy and yoga.Cogn Behav Ther. 2006;35(1):3-10. doi:10.1080/16506070500401292

West J, Otte C, Geher K, Johnson J, Mohr DC.Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol.Ann Behav Med. 2004;28(2):114-8. doi:10.1207/s15324796abm2802_6

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What Is Yoga?#

13 Yoga Benefits for the Mind and Body#

How to Start Enjoying the Benefits of Yoga#

A Word From Verywell#

What Is Yoga?

13 Yoga Benefits for the Mind and Body

How to Start Enjoying the Benefits of Yoga

A Word From Verywell