13 Benefits of Yoga

Derived from the Sanskrit word “yuji,” which means yoke or union, yoga is an ancient practice that brings together mind and body.

It incorporates breathing exercises, meditation, and postures designed to encourage relaxation and reduce stress.

Taking care of oneself with natural medicine through Chiropractic is the main foundation for enjoying good health. Practicing yoga will help promote the benefits of a healthy spine both mentally and physically.

In this article, we will take a look at 13 evidence-based benefits from science.

It may decrease stress

Yoga is known for its ability to relieve stress and promote relaxation.

In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone.

One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.

After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue, and depression.

Another study involving 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve quality of life and mental health.

When used alone or alongside other stress-relief methods, such as meditation, yoga can be a powerful way to keep stress under control.

Studies show that yoga can help alleviate stress and decrease levels of the stress hormone cortisol.

It helps with anxiety

Many people start practicing yoga as a way to cope with feelings of anxiety.

Interestingly, there is some research showing that yoga can help reduce anxiety.

In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice a week for two months.

At the end of the study, those practicing yoga had significantly lower levels of anxiety than the control group.

Another study followed 64 women with post-traumatic stress disorder (PTSD), characterized by severe anxiety and fear after exposure to a traumatic event.

After 10 weeks, the women who practiced yoga once a week had fewer PTSD symptoms. In fact, 52% of participants no longer met the criteria for PTSD.

It is not entirely clear exactly how yoga is able to reduce anxiety symptoms. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help address anxiety.

Several studies show that practicing yoga can lead to a decrease in anxiety symptoms.

It may help with inflammation

In addition to improving mental health, some studies suggest that practicing yoga may also reduce inflammation.

Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes, and cancer.

A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not. Both groups performed moderate and vigorous exercises to induce stress.

At the end of the study, individuals practicing yoga had lower levels of inflammatory markers than those who did not.

Similarly, a small 2014 study demonstrated that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue.

Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.

Some studies show that yoga can reduce inflammatory markers in the body and help prevent pro-inflammatory diseases.

It could improve heart health

From pumping blood throughout the body to supplying tissues with important nutrients, heart health is an essential component of overall health.

Studies show that yoga can help improve heart health and reduce various risk factors for heart disease.

One study found that participants over 40 years old who practiced yoga for five years had lower blood pressure and pulse rates than those who did not.

High blood pressure is one of the leading causes of heart problems, such as heart attacks and strokes. Lowering blood pressure can help reduce the risk of these issues.

Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.

One study followed 113 patients with heart disease, observing the effects of a lifestyle change that included a year of yoga training combined with dietary modifications and stress management.

Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease was halted in 47% of patients.

It is unclear how much of a role yoga may have played compared to other factors such as diet. However, it may minimize stress, one of the major contributors to heart disease.

Alone or in combination with a healthy lifestyle, yoga can help reduce heart disease risk factors.

Improves quality of life

Yoga is increasingly common as a complementary therapy to improve the quality of life for many people.

In one study, 135 seniors were assigned to six months of yoga, walking, or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups.

Other studies have examined how yoga can improve quality of life and reduce symptoms in cancer patients.

One study followed women with breast cancer undergoing chemotherapy. Yoga reduced chemotherapy symptoms, such as nausea and vomiting, while also improving overall quality of life.

A similar study observed how eight weeks of yoga affected women with breast cancer. By the end of the study, the women had less pain and fatigue, with improvements in revitalization, acceptance, and relaxation levels.

Other studies have found that yoga can help improve sleep quality, enhance spiritual well-being, improve social functioning, and reduce anxiety and depression symptoms in cancer patients.

Some studies show that yoga can improve quality of life and can be used as a complementary therapy for certain conditions.

It may fight depression

Some studies show that yoga may have an antidepressant effect and could help decrease symptoms of depression.

This may be due to yoga’s ability to lower cortisol levels, a stress hormone that influences serotonin levels, the neurotransmitter often associated with depression.

In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.

After two weeks, participants had fewer symptoms of depression and lower cortisol levels. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol.

Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression.

Based on these findings, yoga may help combat depression, alone or in combination with traditional treatment methods.

Several studies have found that yoga can decrease symptoms of depression by influencing the production of stress hormones in the body.

It could help with chronic pain

Chronic pain is a persistent problem affecting millions of people and has a variety of possible causes, from injuries to arthritis.

There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.

In one study, 42 individuals with carpal tunnel syndrome received a wrist splint or did yoga for eight weeks.

At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than the wrist splint.

Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with knee osteoarthritis.

Although more research is needed, incorporating yoga into your daily routine may be beneficial for those suffering from chronic pain.

Yoga can help reduce chronic pain in conditions such as carpal tunnel syndrome and osteoarthritis.

It could promote sleep quality

Poor sleep quality has been associated with obesity, high blood pressure, and depression, among other disorders.

Studies show that incorporating yoga into your routine could help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to practice yoga, take an herbal preparation, or be part of the control group.

The yoga group fell asleep faster, slept longer, and felt more rested in the morning than the other groups.

Another study examined the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration, and reduced the need for sleep medications.

Although how it works is not clear, yoga has been shown to increase melatonin secretion, a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain, and stress—all common contributors to sleep problems.

Yoga may help improve sleep quality due to its effects on melatonin and its impact on various common contributors to sleep issues.

Improves flexibility and balance

Many people add yoga to their exercise routine to improve flexibility and balance.

There is considerable research supporting this benefit, demonstrating that it can optimize performance through the use of specific postures that focus on flexibility and balance.

A recent study examined the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased various measures of flexibility and balance compared to the control group.

Another study assigned 66 elderly participants to practice yoga or calisthenics, a type of bodyweight exercise.

After a year, the total flexibility of the yoga group increased nearly four times that of the calisthenics group.

A 2013 study also found that practicing yoga could help improve balance and mobility in older adults.

Practicing just 15-30 minutes of yoga each day could make a significant difference for those looking to enhance performance by increasing flexibility and balance.

Research shows that practicing yoga can help improve balance and increase flexibility.

It could help improve breathing

Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling breath through breathing exercises and techniques.

Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.

In one study, 287 college students took a 15-week class where they were taught various yoga postures and breathing exercises. By the end of the study, they had a significant increase in vital capacity.

Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems, and asthma.

Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild to moderate asthma.

Improving breathing can help increase endurance, optimize performance, and keep the lungs and heart healthy.

Yoga incorporates many breathing exercises, which could help improve breathing and lung function.

It may help with migraines

Migraines are severe recurring headaches that affect approximately 1 in 7 Americans each year.

Traditionally, migraines are treated with medications to relieve and control symptoms.

However, growing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.

A 2007 study divided 72 migraine patients into a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency, and pain compared to the self-care group.

Another study treated 60 migraine patients using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone.

Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines.

Studies show that yoga can stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care.

Promotes healthy eating habits

Mindful eating, also known as intuitive eating, is a concept that encourages being present at the moment of eating.

It involves paying attention to the taste, smell, and texture of your food and noticing the thoughts, feelings, or sensations you experience while eating.

This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss, and address eating disorders.

Because yoga places a similar emphasis on mindfulness, some studies show that it could be used to encourage healthy eating behaviors.

One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and food concerns.

Another small study analyzed how yoga affected binge eating disorder symptoms, characterized by compulsive overeating and a feeling of loss of control.

It was found that yoga caused a decrease in binge episodes, an increase in physical activity, and a small decrease in weight.

For those with and without disordered eating behaviors, practicing mindfulness through yoga may help develop healthy eating habits.

Yoga promotes mindfulness, which can be used to help encourage mindful eating and healthy eating habits.

It may increase strength

In addition to improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits.

In fact, there are specific approaches in yoga designed to increase strength and build muscle.

In one study, 79 adults performed 24 cycles of sun salutations—a series of fundamental postures often used as a warm-up—six days a week for 24 weeks.

They experienced a significant increase in upper body strength, endurance, and weight loss. Women also had a decrease in body fat percentage.

A 2015 study had similar findings, showing that 12 weeks of practice led to improvements in endurance, strength, and flexibility in 173 participants.

Based on these findings, practicing yoga may be an effective way to increase strength and endurance, especially when used in combination with a regular exercise routine.

Some studies show that yoga can lead to an increase in strength, endurance, and flexibility.

Summary

Multiple studies have confirmed the many mental and physical benefits of yoga.

To care for our health naturally, we must start with the main foundation through care with our Doctor of Chiropractic. Complementing with an exercise like yoga can increase strength and flexibility and help us with symptoms of stress, depression, and anxiety.

Finding the time to practice yoga just a few times a week may be enough to make a significant difference when it comes to your health.

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