HomeHealth articlesbenefits of yogaWhat Are the Benefits of Yoga?

Yoga is a lifestyle. Yoga, when practiced regularly, is mindful, calm, and composed, resulting in improved well-being and health. Read the article to know more.

Written by

Dr. V. Jayashree

Medically reviewed by

Shakti Mishra

Published At December 6, 2022
Reviewed AtFebruary 6, 2023


People do not live in the present moment because they are busy regretting the past and worrying about the future. Regular yoga practice sharpens one's awareness, enabling one to spend the majority of time in the present. Therefore, one becomes a better person and is more efficient in social circumstances. It connects the mind-body and assists in interpersonal interactions.

What Is Yoga?

Yoga is more than merely sitting in the lotus position (sukhasana) or performing handstands. There is much more that yoga can do, anything based on goals. It is a form of physical and mental exercise that roots in ancient Indian philosophy. A yoga asana, also known as a yoga pose, is a posture practiced to benefit the body and the mind. Our forefathers have been doing yoga for centuries. Therefore the idea is not new to our culture. Moreover, now that more people are beginning to understand its significance. Different types of yoga use physical poses, breathing techniques, and relaxation (meditation) methods.

What Are the Benefits of Yoga?

There are innumerable benefits of yoga. For a better understanding, the benefits of yoga are listed below:

1) Physical Benefits of Yoga:

  • Improve Flexibility and Mobility: The most important benefit of yoga is to improve flexibility and mobility. Initially, it will be difficult to bend forward, but with continuous practice, all tight muscles will become flexible. For example, tight hamstring and hip muscles can alter the posture, leading to knee and back pain. In addition, numerous yoga poses help with flexibility.

  • Balance and Posture Improvement: Balancing on one leg is the most common yoga pose. All the balanced yoga asanas improve posture and alignment. Bad posture is the cause of various diseases. When there is a tilt in the body's equilibrium, the stress on the bones is not distributed evenly, leading to nerve impingement and pain. Posture yoga poses are not just done as an exercise; they should be done when sitting, standing, or even walking.

  • Weight Loss: Many people think weight loss is impossible with yoga. However, yoga plays a significant role in weight loss. There are various types of yoga. Vinyasa yoga (power yoga), Surya namaskar, and kapalbhati breathing techniques are more popular for weight loss. Weight loss happens when there is a balance between calories in and out. Since yoga combines physical exercise and breathing practice, the fat gets burned and pushed off the body as carbon dioxide and sweat. In addition, it tones the muscle, so lost weight does not bounce back. So yoga gives permanent weight loss or permanent fat loss.

  • Muscle Strengthening: Yoga improves the strength of the muscles. Dynamic and static forms of yoga induce muscle strengthening. Both types are combined for muscle tightening or strengthening.

  • Injuries-Free Sports: Injury is widespread in any sport, whether a fitness enthusiast or athlete. Muscle cramps or ligament tears are best avoided with proper muscle conditioning and should be done pre- and post-activities. Yoga is essential in toning muscle and preparing it for that particular activity. In addition, there are sport-specific yoga asanas.

2) Mental (Psychological) Benefits of Yoga:

  • Relieves Stress and Anxiety: Regular yoga practice reduces stress levels by developing a growth mindset. It focuses on solutions rather than the problem. Yoga practice helps to manage time which reduces stress and anxiety. Proper breathing techniques allow the body to eliminate toxins and rejuvenate the mind with clear ideas. It gives clarity and gives a clear path to work.

  • Improve the Quality of Sleep: Yoga Nidra is a widespread yoga practice that helps to get good quality and quantity of sleep. It induces sleep hormones, calms the brain, and induces sleep. Good sound sleep is essential for the proper functioning of the human body.
  • Enhances the Quality of Life: Yoga encourages attention and discipline, which finally helps to complete all the chores on time. These will raise one's confidence and sense of self-worth because the pending task is the main reason for stress.

3) Hormonal Benefits of Yoga:

  • Boost Immunity: Many yoga poses decrease oxidative stress, reduce inflammation, and prepare the body to fight against infection. As a result, there will be an increase in the longevity of life span in people practicing yoga and better quality of life.

  • Improve Thyroid Function: Breathing and asanas help to increase the blood flow to the thyroid gland and regularize the thyroid hormones. As a result, it helps to decrease the symptoms, elevate the mood and prevent any additional symptoms. There are specific asanas and breathing techniques for hypo and hyperthyroidism.

4) Systemic Benefits of Yoga?

  • Improve Cardiovascular Health: Asanas improve blood flow, lower resting heart rate, increase blood volume, and boost cardiac output. As a result, it can prevent coronary artery disease, circulation issues, and many other cardiovascular disorders. Additionally, it is among the best aerobic exercises.

  • Improve Lung Function: Yoga increases the functions of the lungs in chronic obstructive pulmonary disease(COPD). It increases oxygen uptake and expels more carbon dioxide through various breathing techniques. As a result, lung capacity is also increased. Deep breathing decreases the number of breaths per minute which in turn increases the expectancy of life.

  • Improve Bone Health: Osteoporosis is more likely to develop in people who have done yoga since they were young. It increases bone density. Body weight exercise will pressure bones for bone remodeling and improve bone strength. So the physical pressure will induce bone formation. That is the reason why they tell kids to jump and play.


Yoga, when practiced with passion and not just as an exercise, will improve quality of life. All the daily activities will become more mindful. As a result, the frequency of getting ill will reduce, and the mind and body will feel energetic. It will improve physical fitness, mental health, and social well-being. So start working on a yoga mat to improve living, health, and happiness. There are various fitness levels of yoga practice and various types of yoga. Join a professional yoga class to know which type best suits individual goals.

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Shakti Mishra
Shakti Mishra


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