Table of ContentsView AllTable of ContentsWhat Is Yoga?BenefitsRisksYoga & Health RestrictionsGetting Started
Table of ContentsView All
View All
Table of Contents
What Is Yoga?
Benefits
Risks
Yoga & Health Restrictions
Getting Started
Yoga is an ancient practice that combines physical poses, breathwork, andmeditation. There are several different types of yoga. Some provide intense physical workouts, and others are morerestorativeand relaxed.
About 1 in 7 adults in the United States has practiced yoga in the last 12 months. Many practice yoga for its potential health benefits, including improvedflexibilityand lessstress.More research is still needed, but preliminary studies show that yoga improves physical health and quality of life.
This article discusses the many benefits of yoga and which health conditions may benefit from it.
FilippoBacci / Getty Images
Yoga is a practice of meditative movements that combines physical exercise with breathing andmindfulness. Many yoga classes in the United States focus on physical poses (asanas). Other elements of yoga includebreathing practices (pranayama)and meditation (dyana).
Styles of yoga include:
A Word From VerywellYoga is a great activity because of its versatility. Modifying poses as necessary is always an option, making it accessible to all levels. Yoga is excellent for improving overall mobility, endurance, and fitness and for enhancing blood flow and circulation.—AMY KWAN, PT, MEDICAL EXPERT BOARD
A Word From Verywell
Yoga is a great activity because of its versatility. Modifying poses as necessary is always an option, making it accessible to all levels. Yoga is excellent for improving overall mobility, endurance, and fitness and for enhancing blood flow and circulation.—AMY KWAN, PT, MEDICAL EXPERT BOARD
Yoga is a great activity because of its versatility. Modifying poses as necessary is always an option, making it accessible to all levels. Yoga is excellent for improving overall mobility, endurance, and fitness and for enhancing blood flow and circulation.
—AMY KWAN, PT, MEDICAL EXPERT BOARD
17 Benefits of Yoga
Improves Flexibility
The most common reason adults in the United States try yoga is to improve their flexibility.Even low-impact types of yoga have been found to reduce muscle tightness and improve flexibility.
Yoga may be especially helpful for older adults who want to slow down the loss of flexibility that naturally comes with age. A study found that adults over 65 can improve their flexibility with a regular yoga practice.
Increases Strength
Moving through and holding yoga poses can help you improve flexibility and strength. Research shows that Hatha yoga provides improved strength in children and adults.Older adults and people with chronic health conditions can increase their strength with regular yoga sessions.
Improves Balance
Many yoga poses require balance and can help you improve yours over time. One study found that when athletes and healthy adults engage in yoga, they improve their balance and athletic performance.
Aloss of balanceis a common cause of falls in older adults, especially those in nursing facilities. Falling increases a person’s risk of serious illness and even death.Research shows that yoga may benefit older adults at risk of losing their balance. However, more research is needed to determine if yoga benefits older adults at risk of falls.
Promotes Better Posture and Body Awareness
Yoga may benefit people who want toimprove their postureand increase their body awareness (how conscious of and connected you feel to your body). Engaging in physical yoga poses while breathing deeply and staying mindful of your movements can help you connect to your body.
Yoga improves strength and flexibility, and this may lead to better alignment and posture.
Teaches Breath Control
Yoga focuses on controlled breathing and mindfulness. This can improve breath control, which affects yourstressand tension levels.Practices like yoga breathing, meditation, and chanting teach breath control and may lower stress over time.
Reduces Inflammation
A study found that regularly practicing yoga may reduce the number of biochemical markers of inflammation in the blood. Over time, this can reduce inflammation and the risk of chronic health conditions likediabetes,arthritis, heart disease, andCrohn’s disease.
Protects Joints
Practicing yoga may protect your joints and reduce joint pain. Strengthening your muscles helps to put less stress and tension on your joints. Research found that yoga was more effective at improvingknee joint painthan massage.
Improves Cardiovascular Function
A regular exercise routine improves your cardiovascular function and lowers heart disease risk. One study found that yoga breathing (pranayama) may improve heart health. Controlled breathing may improve oxygenation and put less stress on the heart.
Improves Bone Health
Everyone loses bone density as they age, which increases the risk of fractures and falls. Holding yoga poses that require strength, such as a lunge, can improve bone density.
A 2016 study found that people who practiced yoga for just 12 minutes per day experienced improvements in bone density and started to reverseosteopenia(a decrease in bone mineral density that can lead to osteoporosis) andosteoporosis(a decrease in bone mineral density and bone mass).
Improves Sleep
If you have trouble falling asleep or staying asleep lately, it may be time to try yoga. Exercise is known to improve sleep quality, and yoga is no exception.Yoga has a calming effect that can improve stress levels andsleep quality.
Improves Brain Function
Studies show that people who practice yoga regularly may experience higher motivation, attention, and executive functioning levels. However, more research is needed to determine how yoga affects the brain.
Boosts Immunity
Yoga has been found to improve stress levels. Chronic stress affects theimmune systemand raises the risk of getting sick.Yoga also lowers inflammation, which is known to lead to chronic health conditions.
Aids Stress Relief
Yoga has a positive effect onanxietyand stress levels. Asana yoga, in particular, has been found to help people better manage their stress. In addition to a physical workout, yoga provides opportunities for deep breathing and mindfulness. Together, these practices lower stress levels and improve well-being.
Improves Mental Health
While more research is needed, studies show that regularly practicing yoga may improve mental health.The physical poses and breathing practices are linked with reduceddepression symptomsand better mental health.
Reduces Anxiety
Yoga may be an effective treatment for anxiety.One study found that yoga improved symptoms in people with anxiety, depression, andpost-traumatic stress disorder(PTSD).Yoga Nidra is a type of yoga that focuses on meditation and body awareness; it may be especially beneficial for those with anxiety.
Boosts Self-Esteem
In addition to physical and mental health benefits, yoga may improve a person’s self-esteem.Studies show that people who practice yoga report higher self-esteem and improved body image levels.
Helps With Burnout
Burnoutis a common condition that occurs when a person experiences excessive exhaustion. Studies show that people who practice yoga may have more body awareness. This mind-body connection may help people take better care of themselves and avoid periods of burnout. More research is needed to determine if yoga can prevent burnout.
Is Yoga Good for Weight Loss?
Are There Any Risks to Yoga?
The risk of injury or harm from yoga is rare but possible. Healthcare providers usually consider yoga a safe activity, and poses can be modified based on your needs and limitations. Yoga poses should never feel painful.
The most common types of injuries from yoga are strains and sprains. Serious injuries are rare. To lower your risk of injury, choose a beginner class with an experienced instructor. Avoid extreme poses like headstands, and talk with your instructor about any necessary modifications. Also, ask your healthcare provider if they could recommend a certain type of yoga class.
Tell your yoga instructor if you are pregnant or have chronic pain. When taking a hot yoga class, drink plenty of water before, during, and after the class.
Is Yoga Good For Me If I Have a Health Condition?
Yoga may be beneficial for certain health conditions. Some studies show that yoga may improve chronic pain and ease certain symptoms.Regular yoga practice may reduce physical symptoms ofmenopause, includinghot flashes.Talk with a healthcare provider about trying yoga to improve your health condition and symptoms.
How to Get Started With Yoga
Yoga is a gentle exercise option that is ideal for many beginners. If you are new to yoga, consider starting with a beginner class to learn the basics. It may be helpful to arrive early and ask the instructor what to expect.
When you begin to practice yoga, take it slow. Avoid pushing your body too hard; never hold a painful yoga pose.
15 Yoga Poses for Beginners (With Pictures to Guide You)
Summary
Yoga is a mind-body practice that combines physical poses, breathwork, and meditation. Preliminary research has overwhelmingly found that yoga benefits physical and mental health. Potential benefits include improved balance, increased bone density, less chronic pain, and lower stress levels.
Yoga is generally considered a safe activity for most people. To get started, try a beginner class with an experienced instructor. If you are pregnant or have a chronic health condition, talk with a healthcare provider about the best type of yoga for you.
34 Sources
Verywell Health 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.
National Center for Complementary and Integrative Health.Yoga: What you need to know.
Niu N, Huang R, Zhao J, Zeng Y.Health benefits of yoga for cancer survivors: An updated systematic review and meta-analysis.Asia Pac J Oncol Nurs. 2023;11(3):100316. doi:10.1016/j.apjon.2023.100316
Woodyard C.Exploring the therapeutic effects of yoga and its ability to increase quality of life.Int J Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485
Yoga Alliance.2016 Yoga in America study results. January 2016.
Amin DJ, Goodman M.The effects of selected asanas in Iyengar yoga on flexibility: pilot study.J Bodyw Mov Ther. 2014;18(3):399-404. doi:10.1016/j.jbmt.2013.11.008
Sivaramakrishnan D, Fitzsimons C, Kelly P, et al.The effects of yoga compared to active and inactive controls on physical function and health-related quality of life in older adults.Int J Behav Nutr Phys Act. 2019;16(1):33. doi:10.1186/s12966-019-0789-2
Folleto JC, Pereira KR, Valentini NC.The effects of yoga practice in school physical education on children’s motor abilities and social behavior.Int J Yoga. 2016;9(2):156-162. doi:10.4103/0973-6131.183717
Halder K, Chatterjee A, Pal R, Tomer OS, Saha M.Age related differences of selected Hatha yoga practices on anthropometric characteristics, muscular strength and flexibility of healthy individuals.Int J Yoga. 2015;8(1):37-46. doi:10.4103/0973-6131.146057
Jeter PE, Nkodo AF, Moonaz SH, Dagnelie G.A systematic review of yoga for balance in a healthy population.J Altern Complement Med. 2014;20(4):221-232. doi:10.1089/acm.2013.0378
Agency for Healthcare Research and Quality.The falls management program.
Östh J, Diwan V, Jirwe M, et al.Effects of yoga on well-being and healthy ageing: study protocol for a randomised controlled trial (FitForAge).BMJ Open. 2019;9(5):e027386. doi:10.1136/bmjopen-2018-027386
van Aalst J, Ceccarini J, Demyttenaere K, Sunaert S, Van Laere K.What has neuroimaging taught us on the neurobiology of yoga? A review.Front Integr Neurosci. 2020;14:34. doi:10.3389/fnint.2020.00034
Grabara M, Szopa J.Effects of hatha yoga exercises on spine flexibility in women over 50 years old.J Phys Ther Sci. 2015;27(2):361-365. doi:10.1589/jpts.27.361
Shohani M, Badfar G, Nasirkandy MP, et al.The effect of yoga on stress, anxiety, and depression in women.Int J Prev Med. 2018;9:21. doi:10.4103/ijpvm.IJPVM_242_16
Djalilova DM, Schulz PS, Berger AM, Case AJ, Kupzyk KA, Ross AC.Impact of yoga on inflammatory biomarkers: A systematic review.Biol Res Nurs. 2019;21(2):198-209. doi:10.1177/1099800418820162
Tsai CL, Liu LC, Liao CY, Liao WL, Liu YH, Hsieh CL.Yoga versus massage in the treatment of aromatase inhibitor-associated knee joint pain in breast cancer survivors: a randomized controlled trial.Sci Rep. 2021;11(1):14843. doi:10.1038/s41598-021-94466-0
Saoji AA, Raghavendra BR, Manjunath NK.Effects of yogic breath regulation: A narrative review of scientific evidence.J Ayurveda Integr Med. 2019;10(1):50-58. doi:10.1016/j.jaim.2017.07.008
Oranchuk DJ, Storey AG, Nelson AR, Cronin JB.Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent.Scand J Med Sci Sports. 2019;29(4):484-503. doi:10.1111/sms.13375
Lu YH, Rosner B, Chang G, Fishman LM.Twelve-minute daily yoga regimen reverses osteoporotic bone loss.Top Geriatr Rehabil. 2016;32(2):81-87. doi:10.1097/TGR.0000000000000085
Dolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB.Interrelationship between sleep and exercise: A systematic review [published correction appears in Adv Prev Med. 2017;2017:5979510].Adv Prev Med. 2017;2017:1364387. doi:10.1155/2017/1364387
Wang WL, Chen KH, Pan YC, Yang SN, Chan YY.The effect of yoga on sleep quality and insomnia in women with sleep problems: a systematic review and meta-analysis.BMC Psychiatry. 2020;20(1):195. doi:10.1186/s12888-020-02566-4
Dhabhar FS.Effects of stress on immune function: the good, the bad, and the beautiful.Immunol Res. 2014;58(2-3):193-210. doi:10.1007/s12026-014-8517-0
Falkenberg RI, Eising C, Peters ML.Yoga and immune system functioning: a systematic review of randomized controlled trials.J Behav Med. 2018;41(4):467-482. doi:10.1007/s10865-018-9914-y
Bridges L, Sharma M.The efficacy of yoga as a form of treatment for depression.J Evid Based Complementary Altern Med. 2017;22(4):1017-1028. doi:10.1177/2156587217715927
Streeter CC, Gerbarg PL, Whitfield TH, et al.Treatment of major depressive disorder with Iyengar yoga and coherent breathing: A randomized controlled dosing study.J Altern Complement Med. 2017;23(3):201-207. doi:10.1089/acm.2016.0140
Anxiety and Depression Association of America.Facts & statistics.
Duan-Porter W, Coeytaux RR, McDuffie JR, et al.Evidence map of yoga for depression, anxiety, and posttraumatic stress disorder.J Phys Act Health. 2016;13(3):281-288. doi:10.1123/jpah.2015-0027
Ferreira-Vorkapic C, Borba-Pinheiro CJ, Marchioro M, Santana D.The impact ofYoga Nidraand seated meditation on the mental health of college professors.Int J Yoga. 2018;11(3):215-223. doi:10.4103/ijoy.IJOY_57_17
Neumark-Sztainer D, MacLehose RF, Watts AW, Pacanowski CR, Eisenberg ME.Yoga and body image: Findings from a large population-based study of young adults.Body Image. 2018;24:69-75. doi:10.1016/j.bodyim.2017.12.003
Neumark-Sztainer D, Watts AW, Rydell S.Yoga and body image: How do young adults practicing yoga describe its impact on their body image?.Body Image. 2018;27:156-168. doi:10.1016/j.bodyim.2018.09.001
Heeter C, Allbritton M, Lehto R, Miller P, McDaniel P, Paletta M.Feasibility, acceptability, and outcomes of a yoga-based meditation intervention for hospice professionals to combat burnout.Int J Environ Res Public Health. 2021;18(5):2515. doi:10.3390/ijerph18052515
Patil NJ, Nagaratna R, Tekur P, et al.A randomized trial comparing effect of yoga and exercises on quality of life in among nursing population with chronic low back pain.Int J Yoga. 2018;11(3):208-214. doi:10.4103/ijoy.IJOY_2_18
American Osteopathic Association.Benefits of yoga.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
