Derived from the word “Yuji” in Sanskrit, meaning yoke or union, yoga is an ancient practice for uniting the mind and body.

It includes breathing exercises, meditation and postures designed to relax and reduce stress.

Yoga practice is said to have many advantages for both mental and physical health, although not all of these benefits were supported by science.

This article discusses the 13 evidential benefits of yoga.

1. Reduces stress

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

In fact, numerous studies have shown that it can reduce the secretion of cortisol, the main stress hormone.

One study demonstrated the powerful effect of yoga on stress, after observing 24 women who perceive themselves as emotionally upset.

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

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

When used alone or along with other ways to ease stress, such as meditation, yoga can be a powerful way to keep stress under control.

2. Removes the Anxiety

Many people begin to practice yoga as a way to cope with anxiety.

Interestingly, there are quite a few studies showing that yoga can help reduce anxiety.

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

At the end of the study, those who practiced yoga had a significantly lower level of anxiety than the control group.

Another study involved 64 women with post-traumatic stress disorder (PTSD), which is characterized by serious anxiety and fear after contact with a traumatic event.

After 10 weeks, women practicing yoga once a week experienced fewer PTSD symptoms. In fact, 52% of participants no longer met the criteria for PTSD at all.

It is not entirely clear how yoga can reduce anxiety symptoms. However, she stresses the importance of being present at this particular moment and finding a sense of appeasement that could help deal with anxieties.

Several studies show that practicing yoga can reduce anxiety symptoms.

3. May reduce inflammation

In addition to improving your mental health, some studies show that practicing yoga can 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.

The 2015 study divided 218 participants into two groups: those who regularly practiced yoga and those who did not. Both groups then performed moderate and strenuous exercises to cause stress.

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

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

Although more research is needed to confirm the positive effects of yoga with inflammation, these data show that it can help protect against certain diseases caused by chronic inflammation.

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

4. Can improve heart health.

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

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

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

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

Some studies also show that incorporating yoga into a healthy lifestyle can help slow the progression of heart disease.

The study involved 113 patients with heart disease, who studied the effects of lifestyle changes that included one year of yoga training combined with dietary changes and stress management.

Participants experienced a decrease in total cholesterol by 23% and a decrease in LDL “bad” cholesterol by 26%. In addition, the progression of heart disease stopped in 47% of patients.

It is unclear how significant the role of yoga was compared to other factors, such as diet. However, it can minimize stress, one of the main factors of heart disease.

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

5. Improves quality of life

Yoga is becoming more common as an adjunctive therapy to improve the quality of life among many people.

In one study, 135 elderly people were assigned either six months of yoga, or walking, or participation in a control group. The practice of yoga significantly improves the quality of life, as well as mood and fatigue compared with other groups.

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

One study was conducted after women with breast cancer underwent chemotherapy. Yoga reduced the symptoms of chemotherapy, such as nausea and vomiting, and also improved the overall quality of life.

In a similar study, it was shown how eight weeks of yoga affect women with breast cancer. At the end of the study, women had less pain and fatigue, with improved levels of recovery, acceptance and relaxation.

Other studies have shown that yoga can help improve sleep quality, improve spiritual well-being, improve social function and reduce the symptoms of anxiety and depression in patients with cancer.

Some studies show that yoga can improve the quality of life and can be used as an adjuvant therapy for certain diseases.

6. Can fight depression

Some studies suggest that yoga may have an antidepressant effect and may help reduce the symptoms of depression.

This may be due to the fact that yoga is able to reduce levels of cortisol, a stress hormone that affects serotonin levels , a neurotransmitter often associated with depression.

In one study, alcohol dependence practitioners 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.

Other studies had similar results, demonstrating the link between yoga practice and reduced symptoms of depression.

Based on these results, yoga can help fight depression, alone or in combination with traditional therapies.

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

7. May reduce chronic pain

Chronic pain is a persistent problem that affects millions of people and has a number of possible causes, from injuries to arthritis.

There is an increasing amount of research demonstrating that practicing yoga can help reduce many types of chronic pain.

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

At the end of the study, it was found that yoga is more effective in reducing pain and improves grip strength than splinting the wrist.

Another study in 2005 showed that yoga can help reduce pain and improve physical function in participants with osteoarthritis of the knees.

Although more research is needed, incorporating yoga into everyday life can be beneficial for those who suffer from chronic pain.

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

8. May promote sleep quality.

Poor quality of sleep is associated with obesity, high blood pressure and depression, among many other disorders.

Studies show that incorporating yoga into your routine can help improve sleep.

In a 2005 study, 69 older patients were assigned to either practice yoga, take the drug, or participate in the control group.

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

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

Although the mechanism by which it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain and stress - all common factors affecting sleep problems.

Yoga can help improve sleep quality due to its effect on melatonin and its effect on several common factors affecting sleep problems.

9. Improves flexibility and balance.

Many people add yoga to their fitness program to improve flexibility and balance.

There are significant studies that support these effects, demonstrating that it can optimize performance through the use of specific poses designed for flexibility and balance.

A recent study examined the effect of 10-week yoga on 26 male college athletes. Performing yoga significantly increased several indicators of flexibility and balance compared with the control group.

In another study, 66 older participants were assigned to either practice yoga or calisthenics, a type of exercise with body weight.

After a year, the total flexibility of the yoga group increased almost fourfold compared to the calisthenics group.

A study in 2013 also showed that yoga practice can help improve balance and mobility in older people.

Classes lasting only 15-30 minutes yoga every day can be of great importance for those who want to improve performance by increasing flexibility and balance.

Studies show that practicing yoga can help improve balance and increase flexibility.

10. May help improve breathing.

Pranayama or yogic breathing is the practice of yoga, which focuses on controlling breathing through breathing exercises and techniques.

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

In one study, 287 college students participated in a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they significantly increased the vital capacity of the lungs.

Vital capacity is a measure of the maximum amount of air that can be pushed out of the lungs. It is especially important for patients with lung disease, heart disease and asthma.

In another study conducted in 2009, it was found that the practice of yogic breathing improves symptoms and lung function in patients with mild and moderate asthma.

Improving breathing can help build endurance, optimize performance, and maintain lung and heart health.

Yoga includes many breathing exercises that can help improve breathing and lung function.

11. May relieve migraines.

Migraines are severe recurring headaches that affect 1 out of 7 Ukrainians every year.

Traditionally, migraines are treated with medication to relieve and manage symptoms.

However, increasing evidence suggests that yoga can be a useful adjuvant therapy that helps reduce the frequency of migraines.

The 2007 study divided 72 patients with migraine into either yoga therapy or a self-help group for three months. The practice of yoga has led to a decrease in the intensity, frequency and strength of pain in the head compared to the self-help group.

In another study, 60 patients with migraine were treated using traditional treatment with or without yoga. Doing yoga led to a greater reduction in the frequency and intensity of the headache than the usual help.

Researchers believe that yoga can help stimulate the vagus nerve, which has been shown to be effective for alleviating migraine.

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

12. Promotes healthy eating

Conscious nutrition, also known as intuitive nutrition, is a concept that encourages presence at the time of a meal.

It is about paying attention to the taste, smell and texture of your food and to notice any thoughts, feelings or sensations that you experience while eating.

It has been shown that this practice contributes to healthy eating habits that help control blood sugar levels, increase weight loss and treat erratic eating behaviors.

Because yoga places a similar emphasis on mindfulness, some studies suggest that it can be used to promote healthy eating habits.

One study included yoga in an outpatient eating disorder treatment program with 54 patients, and it turned out that yoga helps to reduce both the symptoms of eating disorders and food concerns.

Another small study showed how yoga affects the symptoms of an eating disorder, a disorder characterized by compulsive overeating and a sense of loss of control.

It was found that yoga causes a decrease in episodes of overeating, increased physical activity and a slight weight loss.

For those who have erratic eating habits or not, the practice of awareness through yoga can help develop healthy eating habits.

Yoga encourages mindfulness that can be used to promote conscious nutrition and healthy eating.

13. Can increase strength

In addition to improving flexibility, yoga is a great addition to the exercise routine to increase muscle strength.

In fact, in yoga there are special poses that are designed to increase strength and build muscle.

In one study, 79 adults performed 24 sunshine cycles — a series of basic postures often used as warm-ups — six days a week for 24 weeks.

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

A study in 2015 showed similar results, showing that 12 weeks of practice led to increased stamina, strength and flexibility in 173 participants.

Based on these findings, yoga practice can be an effective way to increase strength and endurance, especially when used in combination with regular workout.