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THE yoga is an ancient Indian technique that proposes the cessation of mind fluctuations through postures, breathing exercises and meditation

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The word yoga derives from Sanskrit yuji, which means yoke or union, and refers to an ancient Indian practice that brings body and mind together (1). Patanjali was the first to compile the principles of yoga , in the work known as Yoga Sutras, probably written in the century. II AD The book has aphorisms about the practice and philosophy of yoga and, in his second sutra, the author defines yoga as “citta vrtti nirodhah”, the cessation of fluctuations of the mind.

Yoga practices consist of breathing exercises, meditation, and postures designed to encourage relaxation and reduce stress. Practicing yoga has many benefits for mental and physical health, many of them already proven by science.

Discover 13 scientifically proven benefits of yoga

1. Can reduce stress

Yoga is known for its ability to relieve stress and promote relaxation. In fact, several studies show that it can decrease the secretion of cortisol, the primary stress hormone (see research on this: 2 and 3).

One study demonstrated the powerful effect of yoga on stress, following 24 women who considered themselves emotionally distressed. After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue and depression (4).

Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. They also helped to improve quality of life and mental health (5).

Whether alone or in conjunction with other relief methods such as meditation, yoga can be a powerful way to manage stress.

2. Relieves anxiety

Many people start practicing yoga as a way to deal with feelings of anxiety. Interestingly enough, there's a lot of research showing that yoga actually helps to control the problem.

In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice a week for two months. At the end of the survey, those who practiced yoga had significantly lower levels of anxiety than the control group (see study: 6).

Another study followed 64 women with post-traumatic stress disorder (PTSD), characterized by severe anxiety and fear after exposure to a traumatic event. After 10 weeks, women who practiced yoga once a week had fewer PTSD symptoms. In addition, 52% of participants no longer met the PTSD criteria (7).

It is not entirely clear exactly how yoga is able to reduce anxiety symptoms. However, the practice emphasizes the importance of being present in the here/now and finding a sense of peace in the present moment, which could help to treat anxiety.

3. Can reduce inflammation

In addition to improving your mental health, some studies suggest that practicing yoga can also reduce inflammation. Inflammation is a normal immune response, but chronic inflammation can contribute to the development of heart disease, diabetes and cancer (8).

A 2015 study divided 218 participants into two groups: those who regularly practiced yoga and those who did not. Both groups performed moderate and strenuous exercise to induce stress.

At the end of the study, individuals who practiced yoga had lower levels of inflammatory markers than those who did not (9). Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue (10).

While more research is needed to confirm yoga's beneficial effects on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.

4. It can improve heart health

From pumping blood throughout the body to delivering important nutrients to tissues, your heart's health is an essential component of overall health. Studies show that yoga can help improve heart health and reduce several risk factors for heart disease.

One study found that participants over 40 years of age who practiced yoga for five years had lower blood pressure and pulse rate than those who did not (11).

High blood pressure is a major cause of heart problems such as heart attacks and strokes. Lowering blood pressure can help reduce the risk of these problems (12). Some research also suggests that incorporating yoga into a healthy lifestyle can help slow the progression of heart disease.

One study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included a year of yoga training combined with dietary modifications and stress management. Participants saw a 23% decrease in total cholesterol and a 26% decrease in "bad" LDL cholesterol. In addition, progression of heart disease stopped in 47% of patients (13).

It's not clear how relevant yoga is compared to other factors such as diet. But it is proven that the practice can minimize stress, a major contributor to heart disease (14).

5. Improves quality of life

Yoga is becoming more and more common as an adjunct therapy to improve the quality of life for many individuals. In one study, 135 seniors were assigned to six months of yoga, walking, or a control group. Yoga practice significantly improved quality of life as well as mood and fatigue compared to other groups (15).

Other studies have looked at how yoga can improve quality of life and reduce symptoms in cancer patients. A survey followed women with breast cancer undergoing chemotherapy. Yoga reduced chemotherapy symptoms, such as nausea and vomiting, in addition to improving overall quality of life (16).

A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, women had less pain and fatigue, with improvements in levels of empowerment, acceptance, and relaxation (17).

Other studies have found that yoga can help improve sleep quality, spiritual well-being, social function, and reduce symptoms of anxiety and depression in cancer patients (see studies: 18 and 19).

6. Can fight depression

Some studies show that yoga can have an antidepressant effect and can help lessen depression symptoms. This is because yoga is able to decrease cortisol levels, a stress hormone that influences the levels of serotonin, a neurotransmitter often associated with depression (20).

In one study, participants in an alcohol addiction 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 cortisol release (2).

Other studies have had similar results, showing an association between practicing yoga and decreasing symptoms of depression (21 and 22). Based on these results, yoga can help fight depression, alone or in combination with traditional treatment methods.

7. Helps reduce chronic pain

Chronic pain is a persistent problem that affects millions of people and has a variety of possible causes, from injuries to arthritis. There is a growing body of research demonstrating that practicing yoga can help reduce many types of chronic pain.

In one study, 42 individuals with carpal tunnel syndrome received a wrist splint or did yoga for eight weeks. At the end of the study, yoga was shown to be more effective in reducing pain and improving grip strength than with the wrist splint (23).

Another study, conducted in 2005, showed that yoga can help reduce pain and improve physical function in participants with knee osteoarthritis (24). While more research is needed, incorporating yoga into the daily routine can be beneficial for chronic pain sufferers.

8. Can promote sleep quality

Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders (25, 26 and 27). Studies show that incorporating yoga into your routine can help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to practice yoga, take a herbal preparation, or join a control group. The yoga group fell asleep faster, slept longer, and felt better rested in the morning than the other groups (28).

Another study looked at the effects of yoga on sleep in lymphoma patients. They found that the technique reduced sleep disturbances, improved sleep quality and duration, and reduced the need for sleep medications (29).

Although how it works is unclear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30). Yoga also has a significant effect on anxiety, depression, chronic pain and stress - all common contributors to sleep problems.

9. Improves flexibility and balance

Many people add yoga to their exercise routine to improve flexibility and balance. There is considerable research supporting this benefit, demonstrating that yoga can optimize performance through the use of specific poses aimed at flexibility and balance.

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 (31).

Another study assigned 66 elderly participants to practice yoga or gymnastics, a type of bodyweight exercise. After a year, the total flexibility of the yoga group increased almost four times that of the gym group (32).

A 2013 study also found that practicing yoga could help improve balance and mobility in older adults (33). Practicing just 15 to 30 minutes of yoga a day can make a big difference to anyone looking to improve performance by increasing flexibility and balance.

10. Can help improve breathing

You pranayamas are yoga exercises that focus on controlling your breathing through breathing exercises and techniques. Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga can help improve breathing.

In one study, 287 college students took a 15-week class, where they were taught various yoga postures and breathing exercises. At the end of the study, they had a significant increase in vital capacity (34).

Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for people with lung disease, heart problems and asthma.

Another study conducted in 2009 found that practicing pranayamas improves symptoms and lung function in patients with mild to moderate asthma (35). Improving breathing can help increase endurance, optimize performance, and keep your lungs and heart healthy.

11. Can relieve migraines

Migraines are severe recurrent headaches that affect, in the United States alone, about 1 in 7 people a year (36). Traditionally, migraines are treated with medication to relieve and control symptoms.

However, mounting evidence shows that yoga can be a useful adjunct therapy to help reduce migraine frequency. A 2007 study divided 72 migraine patients into a yoga therapy or self-care group for three months. Yoga practice led to reductions in headache intensity, frequency, and intensity compared to the self-care group (37).

Another study treated 60 migraine patients using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care (38). Researchers suggest that doing yoga can help stimulate the vagus nerve, which has been shown to be effective in migraine relief (39).

12. Promotes healthy eating habits

Conscious eating, also known as intuitive eating, is a concept that encourages presence at the time of eating. It's about paying attention to the taste, smell and texture of your food and noticing any thoughts, feelings or sensations you experience while eating.

This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss, and treat disordered eating behaviors (see related studies: 40, 41 and 42).

Because yoga places a similar emphasis on mindfulness, some studies show that the practice can be used to encourage healthy eating behaviors. One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that the practice helped reduce eating disorder symptoms and food preoccupation (43).

Another small study looked at how yoga affected symptoms of binge eating disorder, a disorder characterized by binge eating and a feeling of loss of control. Yoga has been found to cause a decrease in binge eating episodes, an increase in physical activity, and a small decrease in weight (44).

For those with and without disordered eating behaviors, practicing mindfulness through yoga can help develop healthy eating habits.

13. Can increase strength

In addition to improving flexibility, yoga is a great addition to an exercise routine as it has strengthening benefits. In fact, there are specific postures in yoga that are designed to increase strength and build muscle.

In one study, 79 adults performed 24 cycles of sun salutations - a series of modern postures often used as a warm-up in yoga classes - six days a week for 24 weeks. They experienced a significant increase in strength, endurance and upper body weight loss. Women also showed a decrease in body fat percentage (45).

A 2015 study had similar results, showing that 12 weeks of practice led to improvements in endurance, strength and flexibility in 173 participants (46). Based on these findings, practicing yoga can be an effective way to increase strength and endurance, especially when combined with a regular exercise routine.

Conclusion

Several studies have confirmed the many mental and physical benefits of yoga. Incorporating practice into your routine can help improve your health, increase strength and flexibility, and reduce symptoms of stress, depression, and anxiety.

Finding time to practice yoga just a few times a week can be enough to make a noticeable difference when it comes to your health.

Try it!

Check out a class of hatha yoga offered by professor Marcos Rojo on his social networks with the theme "Relaxation and Comfort":