For centuries, yoga practitioners have praised the mental and physical benefits of yoga. Fortunately, you don’t need to be an expert to enjoy these advantages. Incorporating a few yoga poses into your daily routine can enhance your health in various unexpected ways.
"Physically, yoga enhances flexibility, strength, balance, and endurance," says Linda Schlamadinger McGrath, founder of YogaSource Los Gatos in California, and a certified instructor by Yoga Alliance, the world's largest nonprofit yoga association. "Psychologically, yoga helps you develop mindfulness by shifting your awareness to the sensations, thoughts, and emotions that accompany each pose or exercise."
Research increasingly supports that regular yoga practice can benefit individuals with chronic health conditions, including asthma, heart disease, and multiple sclerosis (MS). While this research is still evolving, a significant amount of work has been done. Here’s a summary of what we know.
1. Yoga Enhances Emotional Health and Relieves Stress
Exercise boosts energy and mood, and yoga is no exception. Many people practice yoga for its relaxation and stress management benefits. Research from 2022 indicates that yoga and mindfulness are linked to reduced perceived stress levels. Additionally, yoga interventions have been associated with improved objective measures of stress, such as lower evening cortisol levels, reduced waking cortisol levels, and decreased resting heart rate.
Yoga benefits emotional health by working both the body and mind, says Manuela Kogon, MD, a clinical professor of psychiatry and behavioral sciences at Stanford Medicine and an internal medicine doctor at the Stanford Center for Integrative Medicine. "Yoga includes dynamic movements synchronized with breath," Dr. Kogon explains. "Focusing on body postures can shift attention away from negative thinking."
Both individuals with and without mental health conditions can benefit. Studies have shown that yoga can help those with depression and schizophrenia.
2. Yoga Promotes Better Sleep
The relaxation benefits of yoga can improve sleep quality. Gentle yoga before bedtime is recommended for people with insomnia but can also serve as a soothing pre-bed routine for anyone. Practicing relaxing poses like forward fold (Uttanasana) or lying on your back with your feet up the wall can help calm both the body and mind, says Tamal Dodge, founder of Yoga Salt in Los Angeles.
3. Yoga May Alleviate Hangover Symptoms
The morning after drinking, yoga might be the last thing you consider, but it can be beneficial. While scientific studies on yoga’s effect on hangovers are limited, anecdotal evidence suggests it helps. "Yoga might enhance blood flow, aiding in the elimination of alcohol’s toxic effects," Kogon says. Start with gentle poses, and slow down if you feel nauseous.
4. Yoga Eases Chronic Back Pain
"Yoga relieves back pain by improving flexibility and muscle strength," Kogon states. Research shows that yoga can be more effective than standard care in improving back function. For back pain, gentler yoga styles like hatha or Iyengar are preferable to avoid injury. Always consult your doctor before starting new physical activities if you have existing back issues or other medical conditions.
5. Yoga Supports Heart Health
Evidence increasingly indicates that yoga benefits heart health. Several studies suggest yoga can reduce risk factors for heart disease, such as high blood pressure, particularly in hypertensive individuals. Another study showed that heart failure patients who included eight weeks of yoga in their treatment had improved exercise capacity, heart health, and quality of life compared to those who did not.
"Yoga improves blood flow, delivers oxygen to the body's periphery, and relaxes blood vessels, which is beneficial in heart failure," Kogon says. The combined effects of physical activity, breathing exercises, and meditation in yoga contribute to these cardiovascular benefits.
6. Yoga Eases Arthritis Pain
Regular exercise maintains joint flexibility, muscle tone, and weight control, crucial for managing arthritis pain. Yoga offers a gentle exercise option for people with arthritis, helping to keep them active without undue stress. Studies link yoga practice to reduced pain and improved joint function in arthritis patients.
"Increased flexibility, muscle strength, and stress reduction are likely factors in arthritis pain relief," Kogon notes. While there’s no conclusive evidence that one type of yoga is superior for pain, it's always wise to consult your doctor before starting new physical activities.
7. Yoga Helps Manage Asthma Symptoms
Yoga isn't a cure for asthma, but it may help manage symptoms. A review of 15 randomized controlled trials found yoga associated with improved quality of life and symptom management for moderate asthma sufferers. More research is needed to understand how yoga affects lung function.
"Breathing exercises in yoga help relax lung muscles, which tighten during an asthma attack," Kogon explains. "Controlled breathing reduces stress, which helps regulate breathing."
8. Yoga Assists People With Multiple Sclerosis
Yoga may help those with multiple sclerosis (MS) by enhancing physical function and mood. It improves balance, muscle alignment, strength, and relaxation, aiding in stress management. Research indicates that yoga can improve walking speed, pain, fatigue, and concentration in people with MS.
9. Yoga Reduces PTSD Symptoms
Yoga promotes well-being and helps manage stress, making it a popular choice for those dealing with trauma or difficult events. While more rigorous clinical trials are needed, existing evidence suggests yoga can help alleviate post-traumatic stress disorder (PTSD) symptoms.
By integrating yoga into your daily routine, you can enhance your physical health, manage stress, and improve overall well-being, no matter your experience level.