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14 Science-based Yoga benefits

by Amelia
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Health is the essential element in human life. People practice different ways to maintain their health. Yoga is one of them. The word yoga is derived from the word “Yuj” which means to yoke. Yoga represents different mental and physical benefits for health for people of all ages. In new research, it has been proven that yoga helps in fast recovery in many diseases. Yoga enhances mental health as well. Here I would explain some benefits of yoga that are backed by science.

1) Yoga improves flexibility

In 2016 yoga organizations named Yoga Journal and Yoga Alliance were surveyed to know the reasons for the popularity of yoga. The survey indicates that the majority of the masses opted for yoga to increase flexibility. Yoga proposes different styles varying from high intensity to mild. Even the lowest form of the pose has a lot of potential to increase flexibility. Slow movements and deep breaths are techniques to perform yoga. With these given techniques the blood flow increases in the body and warmth the muscles. As a result, the strength of our body increases. With the passage of age, the human body loses flexibility. With the proper and regular use of yoga, flexibility can be increased for a long time. According to one study, yoga slows down the process of aging and improves flexibility in human beings.

2) Yoga improves mental health

Yoga is very beneficial for mental health. According to one study, Yoga has been seen as one of the most recommended methods to increase mental health. Psychologists refer their patients to involve in the practice of yoga. Most of the yoga movements and breath-based techniques are significantly improving the symptoms of depression in patients. According to the National Institute of Health, it has been concluded that yoga supports stress relief, healthy sleep, mindfulness, weight loss, etc. In a 2007 study published in Psychosomatic Medicine, researchers found that stress levels were significantly reduced in subjects who participated in yoga. These results are consistent with a 2009 study published in Yoga Journal, which found that practicing yoga regularly was linked to a more positive mood and better sleep quality.

3) Yoga helps in providing more energy and better mode and improves the quality of life

One study found that a person who is consistently engaged in yoga feels better and has more energy-equipped. One research done by the Ph.D. scholar named Richard Davidson concluded that more mediation is positively correlated with better happiness. While doing the different poses in yoga, our body goes through the inhaling and exhaling process and our mood becomes better.

4) Yoga increases blood circulation and heart rate

One of the significant impacts of yoga is blood circulation in the body. When the blood circulates in the body it makes better the transportation of oxygen and other nutrients in the body. When our entire body receives the nutrients, in result our skin glows. Similarly, studies have found that yoga exercises lower our heart rate and increase endurance, and can take a maximum of oxygen to our entire body. Research has found that yoga and meditation improve stress levels, reduce blood pressure, and lower cholesterol. Researchers aren’t certain of exactly how yoga does all of these things, but it’s thought that as you become more fit, your heart rate slows down. Yoga also helps decrease your heart rate variability—or what happens to your pulse when you change positions. This indicates low risk for cardiovascular disease.

5) Yoga improves internal health conditions by lowering sugar levels

Yoga can enhance health conditions. If a person adopts yoga consistently results will be worth watching the efforts that you put in. Yoga decreases sugar levels and LDL( bad cholesterol ) and increases good cholesterol. People who are suffering from diabetes are recommended yoga practices.

6) Yoga boosts immunity

One of the significant effects of yoga is that it increases immunity. Asana and Pranayama are two asanas in yoga that improve immunity functioning. For example, raising antibody functioning when needed in our body. Yoga works for every organ of the body. As a result, it increases our immunity system.

7) Yoga enhances sleep quality and timing

Sleep is one of the primary benefits derived from yoga. Every practitioner can experience a positive change in his sleep. Yoga has shown a tremendous improvement in how quickly people fall asleep and how they stay asleep. One study found that meditation can even improve mood in just 8 weeks . So if you’re feeling anxious or depressed, try a short daily meditation session. Even if you’re not struggling with one of these issues, regular practice will help keep your mind calm and happy.

8) Yoga helps in reducing weight

Active and intense exercise of yoga help in burning extra calories. Ashtanga, vinyasa, and other exercises help in this process. In these types of yoga, one has to continuously move his body so the extra calories may be burnt. Yoga will not only help in weight loss but it will help in building the muscles.

9) Yoga helps in focusing

Studies have shown that yoga helps in focusing. Regular practice of yoga improves memory, IQ, tolerance, and an optimistic approach to the matter of life. A meditation named Transcendental Meditation is done to avoid any distraction. In this technique, a person assumes a certain position closes his eyes, and silently repeats a mantra. This practice enhances the focus of a person.

10) Yoga lessens depression and Anxiety

One of yoga’s biggest draws is its potential to lower depression and anxiety. For example, a 2014 study published in The Journal of Alternative and Complementary Medicine found that a brief session of Iyengar yoga lowered levels of both physical pain and depression in adults with fibromyalgia—and even resulted in increased optimism for some participants. One study found that meditation can even improve mood in just 8 weeks (3). So if you’re feeling anxious or depressed, try a short daily meditation session. Even if you’re not struggling with one of these issues, regular practice will help keep your mind calm and happy.

11) Yoga Improves Skin Quality

While a little bit of sunlight can help you get vitamin D, too much can be damaging. Luckily, yoga also helps protect your skin from sun damage by increasing blood flow to your extremities. Studies have shown that practicing yoga for several months can improve skin health and appearance. In fact, one study found that regular practitioners have more even skin tone, fewer wrinkles, and less sun damage than non-practitioners. The truth is that we could all benefit from a little extra time on our mats.

12) Yoga strengthens bones

Research has found that regular yoga sessions can strengthen bones and make them less susceptible to fractures. A study published in The Journal of Bone and Mineral Research found that three months of yoga improved spine bone density in menopausal women by five percent

13) Can Lower Risk Of Dementia And Alzheimer’s Disease

According to a study published in JAMA Internal Medicine, doing yoga on a regular basis may reduce your risk of developing Alzheimer’s disease or dementia by 50%. The findings suggest that people who practiced yoga for at least three years saw up to a 50% drop in their chances of developing cognitive impairment. On top of that, they were more likely to retain cognitive abilities than those who didn’t do yoga.

14) Yoga promotes the sense of self-esteem

Yes, it’s real. In the modern era, many people are suffering from low self-esteem. They try to get rid of this feeling by overeating, drugs, sleep, and other bad approaches. Research has shown that if someone adopts an optimistic approach and starts doing yoga consistently, he will see a considerable difference in his mood behavior, and thoughts. A person will feel his importance and will experience the feeling that how important he is. He will find himself as the manifestation of God. Feelings of gratitude, forgiveness, empathy will be experienced.


Yoga can be broken down into many types. It may not require physical activity at all. Even working to better the world or perform good deeds can consider as yoga. Physical movement is not all there is to yoga; it’s something you can do every day. Find the modality that suits you and remember. Investing in a yoga practice is an investment in yourself.

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