Proven Benefits Of Yoga By Science.

Practicing yoga is said to come with many benefits for both mental and physical health, though not all of these benefits have been backed by science.

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

1. Can Decrease Stress:

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

In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress. (trusted source1 & source2)

Study of 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. (trusted source3)

Along with other methods like Meditation, Yoga can be a powerful way to reduce the stress.

2. Reduces Inflammation:

In addition to managing and reducing stress and anxiety. Some studies also suggest that Yoga also reduces 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. (trusted source4)

A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress.

At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t. (trusted source5)

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.

 3. Fights Depression:

Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of 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 levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol. (trusted source6)

This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression. (trusted source7)

Other studies have had similar results, showing an association between practicing yoga and decreased symptoms of depression. (trusted source8, source9

Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.

4. Can Improve Sleep Quality: 

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

Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders. (trusted source10, source11, source12)

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

The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups. (trusted source13)

Another study looked at 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. (trusted source14)

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

5. Improves Breathing: 

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

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

In one study, treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone. (trusted source15

Another study says, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity. (trusted source16)

Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines.  (trusted source17)

6. Increases Strength: 

yoga is a great addition to an exercise routine for its strength-building benefits. There are poses in yoga that are designed to increase strength and build muscle.

From 2015, study showing that 12 weeks of practice led to improvements in endurance, strength and flexibility in 173 participants. (trusted source18)

In Another Study, 79 adults performed 24 cycles of sun salutations — a series of foundational poses 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 had a decrease in body fat percentage, as well. (trusted source19)

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

7. Promote Healthy Eating Habits:

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

One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and preoccupation with food. (trusted source20)

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

Yoga was found to cause a decrease in episodes of binge eating, an increase in physical activity and a small decrease in weight. (trusted source21)

8. Flexibility & Balance: 

There is considerable research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.

A study assigned 66 elderly participants to either practice yoga or calisthenics, a type of body weight exercise.

After one year, total flexibility of the yoga group increased by nearly four times that of the calisthenics group. (trusted source22)

A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group. (trusted source 23)

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

So, Start practicing yoga today. And lead yourself to a better, healthy and stress-free Lifestyle.

! Not able to make exercise a daily habit? Read How to make exercise a daily habit