10 science-backed reasons why yoga is good for you

Yoga has many potential benefits. By blending movement, breathing, and mindfulness into one powerful practice, yoga delivers a full mind-body workout that is believed to boost your physical and emotional wellbeing, and even cognitive skills like memory and learning.¹,² Best of all, it’s accessible to almost everyone, regardless of age or fitness level.³

But is yoga really as beneficial as people say? 

Science suggests it definitely can be. Here, we’ll explore 10 evidence-backed yoga benefits, from emotional resilience to better sleep.⁴⁻⁷

What are the benefits of yoga?

What is yoga exercise good for? What does yoga do to your body? And what are the advantages of yoga you can expect with regular practice? 

These are great questions, and to get accurate answers, we need to look at what the science says. While research is still evolving, studies suggest that yoga benefits health and wellbeing in (many) more ways than one.

Here’s what we know so far.

1. Yoga improves balance

If you've ever wobbled your way through a Tree pose, you know yoga challenges your stability. But stick with it, and you may start to see real improvements.

Research shows yoga can improve balance by strengthening stabiliser core body muscles and training body awareness. It strengthens stabiliser muscles in the core and trains body awareness, both of which are key for better balance.⁸⁻¹¹ 

Some of the best balance-building yoga poses include:

• Tree pose
• Dancer
• Crescent warrior
• Warrior III
• Side plank
• Figure four

Lots of the research focuses on older adults, as balance problems become more common later in life.¹²⁻¹⁴ However, yoga may help with balance across age ranges.¹⁵,¹⁶

2. Yoga can improve flexibility

One of the most well-known yoga benefits is how it improves flexibility.¹⁷ Regular stretching increases the range of motion in your muscles and joints, helping reduce stiffness.¹⁸ 

Almost anyone, can become more flexible (especially in the lower body) through regular practice.¹⁹⁻²¹

If you want to loosen up, consistency is key.²² You don’t need to practice every day – even once a week may be enough to make a difference.²² But you will need to stick with it for several months to gradually stretch your muscles and ligaments. Over time, you’ll notice a gradual improvement.

3. Yoga can build muscle strength

Think yoga is just gentle stretching? Think again! While it may not replace traditional weightlifting, research suggests yoga can improve muscle strength.⁸⁻⁹,²³⁻²⁵

For example, studies have found that practising yoga increases muscle strength in older adults, a group at higher risk for muscle loss.²²

Different yoga postures target distinct muscle groups, making it a well-rounded workout you can tailor to whatever part of the body you want to strengthen.²⁴⁻²⁵ 

For example:

• Chair and Warrior I poses can fire up your glutes.²⁴
• The Plank and Downward facing dog can strengthen your core.²⁴
• Sun salutations are a great all-rounder, strengthening your chest, shoulders, and core.²⁵ 

4. Yoga is good for emotional wellbeing

Beyond physical yoga benefits, regular practice may be good for your brain and emotional wellbeing.²⁶⁻²⁷ Research shows that practicing regularly can help to quickly melt away stress in as little as four weeks,²⁸ and even those feeling extra overwhelmed may see a difference in just eight weeks.²⁹ 

But what does yoga do to reduce stress? 

Well, scientists are still piecing it all together, but part of the picture may be that it helps dial down levels of cortisol (the stress hormone).³⁰⁻³¹ Self-compassion is also thought to be involved in yoga’s stress-relieving benefits.³¹ 

Not only can yoga improve emotional wellbeing but the more you roll out your mat each week, the bigger the potential benefits.³²

5. Yoga can help you sleep better

Struggling to get a good night’s rest? Incorporating yoga into your routine may help you sleep better.⁷ 

Research shows that regular yoga practice may improve sleep at every age, whether you’re a stressed-out student, sleep-deprived professional, or enjoying retirement.⁷ 

Why does sleep matter so much? Well, poor sleep can have effects across your body including your immune system, certain brain functions and on your heart and lungs.³³ It’s also linked to high blood pressure, diabetes, obesity, heart disease, mental health disorders, and dementia.³⁴ 

If regular yoga practice might help you sleep better, why not give it a try?

6. Yoga benefits heart health

We usually think of heart-friendly workouts as sweaty, fast-paced cardio, but yoga benefits heart health, too.³⁵,³⁶ Research shows that regular practice can modestly lower key risk factors for heart disease, including high blood pressure and cholesterol.³⁵ 

In other words, the more you roll out your yoga  mat, the more you are potentially lowering your risk of future heart problems

7. Yoga may lower your blood pressure

If you have high blood pressure, yoga may help bring it down naturally.³⁵,³⁷,³⁸ 

What does yoga do to your body to lower blood pressure? 

It’s thought to help by:³⁸ 

• lowering your stress levels, which can reduce unhealthy coping mechanisms that are linked to high blood pressure.³⁹
• balancing the nervous system through calming breathwork techniques. 
• regulating hormones like renin and adrenaline, which play a role in blood pressure control.

Relaxation postures like Shavasana and gentle restorative poses have the biggest benefit on blood pressure.³⁷⁻³⁸ But interestingly, these benefits are only seen when breathwork and meditation are used alongside physical postures.³⁸ 

8. Yoga is good for pregnancy

The NHS recommends that prenatal yoga can help you to relax and reduce body tension during pregnancy.⁴⁰ 

But why exactly is yoga good for you while pregnant? 

Research shows that yoga benefits the health of mum and baby; if you practice prenatal yoga, you may:⁴¹,⁴²

• have an increased tolerance for pain
• have a shorter duration of labour
• increase your chances of a vaginal birth
• feel less stressed and have improved emotional wellbeing

However, the studies to date have not been of high enough quality, so further research is needed to come to definite conclusions.

Thinking of trying pregnancy yoga?

Some poses need modifying, especially as your bump grows.⁴³,⁴⁴ It’s advised to avoid forward bending poses, deep twists, full inversions, and jumping in and out of postures while pregnant.⁴⁴ 

Strength-based yoga styles and hot yoga should also be avoided.⁴³,⁴⁵ Avoid poses where you lie on your back and as with any exercise in pregnancy stop if you feel uncomfortable and speak to a healthcare professional for any concerns.⁴⁰ 

A more gentle or modified prenatal yoga, such as Hatha or restorative yoga style may be the best option if you’re expecting, under the guidance of a qualified yoga teacher.⁴³

9. Yoga is good for a bad back

If you suffer from a bad back, yoga could be just what you need. An analysis of different studies including 2,700 people with lower back pain found that yoga may reduce pain in the short term when compared to those not doing any exercise.⁴⁶

What yoga is good for back pain?

Take your pick: Research suggests that all styles offer some relief, but Hatha and Iyengar have been studied the most.⁴⁷,⁴⁸ 

Whether you're stretching, strengthening, or just trying to stand a little taller, yoga is a solid way to show your spine some love.

10. Yoga may help you maintain a healthy weight

Yoga for maintaining a healthy weight? It might not be the first thing that comes to mind, but don’t rule it out just yet. 

One study suggests that when combined with a healthy diet, practicing yoga for 1.5 hours a day for 12 weeks may help those who are overweight to maintain a healthy weight, but only when most benefit is seen in the initial phases of practice.⁴⁹ However, the study didn’t look at the effects of yoga alone, this is likely an unsustainable routine and more research is needed.

Interestingly, people who practice yoga regularly may have a lower Body Mass Index (BMI) or are less likely to be obese, according to a UK survey.⁵⁰ 

But how might yoga potentially help to maintain a healthy weight? 

• Preliminary research suggests that practicing yoga may support healthy weight management by reducing energy intake (through food intake) and increasing uptake of other types of physical activity, making it a gateway to a more active lifestyle.⁵¹ However, bigger, robust studies are needed to confirm these links.
• Stress is a major trigger for emotional eating, and yoga is linked to keeping your stress levels in check.⁴,⁵⁰,⁵¹,⁵³ Using yoga to help manage your stress levels could stop you from overeating and encourage healthier food choices overall.⁵⁰,⁵² However the evidence is currently limited.

If you’re looking for a mindful way to support a healthy weight, rolling out your yoga mat may help support this, however further research is needed to know for sure

Hit your yoga goals with H&B&Me

Yoga is good for you in many ways and may provide a range of benefits from balance and flexibility to improved sleep. Making it a part of your routine can ensure you make the most of these.

With H&B&Me, it’s easier than ever to stay on track. Our app helps you to form a new habit of yoga practice as well as other health and wellbeing goals. Download the H&B&Me app today and start building your yoga practice one session at a time.

 

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