13 benefits of yoga that are by science



  
  Derived from the Sanskrit word "yuji", meaning gambling or union, yoga is an ancient practice that brings the mind and body together (1Trusted Source).

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

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

  This article takes a look at 13 evidence-based benefits of yoga.


1. May reduce stress


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

  In fact, several studies have shown that it can reduce the secretion of cortisol, the primary stress hormone (2Trusted Source, 3Trusted Source).

  One study demonstrated the powerful effect of yoga on stress by following 24 women who considered themselves emotionally distressed.

  After a three-month yoga program, cortisol levels in women were significantly lower.  They also had lower levels of stress, anxiety, fatigue, and depression (4Trusted Source).

  Another study of 131 people had similar results, which showed that 10 weeks of yoga helped reduce stress and anxiety.  It helped improve the quality of life and mental health (5Trusted Source).

  When used alone or together with other methods of reducing stress, such as meditation, yoga can be a powerful way to keep stress under control.

  Summary: Studies show that yoga can help reduce stress and lower your levels of the stress hormone cortisol.


2. Relieves anxiety

  Many people start practicing yoga to deal with feelings of anxiety.

  Interestingly enough, considerable research is showing that yoga can help reduce anxiety.

  In one study, 34 women suffering from anxiety disorder attended yoga classes twice a week for two months.

  At the end of the study, those practicing yoga had significantly lower levels of anxiety than the control group (6Trusted Source).

  Another study followed 64 women with post-traumatic stress disorder (PTSD), characterized by severe anxiety and fear following the risk of a traumatic event.

  After 10 weeks, women who practiced yoga weekly had fewer PTSD symptoms.  In fact, 52% of participants no longer met the PTSD criteria (7Trusted Source).

  It is not entirely clear how yoga is capable of reducing the symptoms of anxiety.  However, it emphasizes the importance of being present in the moment and finding a sense of peace, which can help cure anxiety.

  Summary: Several studies suggest that practicing yoga can reduce symptoms of anxiety.

  3. May 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 may contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes, and cancer (8Trusted Source).

  A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not.  Both groups then conducted moderate and vigorous exercises to reduce stress.

  At the end of the study, individuals who practiced yoga had lower levels of inflammatory markers than those who did not (9Trusted Source).

  Similarly, a small 2014 study showed that 12-week totals reduced inflammation-reducing markers in breast cancer survivors with persistent exhaustion (10Trusted Source).

  Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against some diseases caused by chronic inflammation.

  Summary: Some studies suggest that yoga may reduce inflammatory markers in the body and may help prevent inflammatory diseases.


4. May improve cardiovascular health

  Your heart health is an essential component of overall health, ranging from pumping blood throughout the body to supply tissues with vital nutrients.

  Studies show that yoga can help improve heart health and reduce many risk factors of heart disease.

  One study found that participants over 40 years of age had practiced yoga for five years, with lower blood pressure and pulse rates than those who were not (11Trusted Source).

  High blood pressure is one of the leading causes of heart problems, such as heart attack and stroke.  Lowering your blood pressure can help reduce the risk of these problems (12Trusted Source).

  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 dietary modification and stress management over a year's yoga training.

  Participants saw a 23% decrease in total cholesterol and a 26% decrease in "bad" LDL cholesterol.  Additionally, heart disease progression was halted in 47% of patients (13Trusted Source).

  It is not clear how much yoga may play a role in other factors such as diet.  Nevertheless it can reduce stress, one of the major contributors to heart disease (14Trusted Source).

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

  5. Improve the quality of life

  Yoga is becoming increasingly 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.  Practicing yoga compared to other groups (15Trusted Source) significantly improved quality of life, as well as mood and fatigue.

  Other studies have looked at how yoga can improve the quality of life and reduce symptoms in cancer patients.

  One study followed women with breast cancer undergoing chemotherapy.  Yoga reduced symptoms of chemotherapy, such as nausea and vomiting, while improving overall quality of life (16Trusted Source).

  A similar study looked at how eight weeks of yoga affected women suffering from breast cancer.  At the end of the study, women experienced less pain and fatigue as well as improved levels of elation, acceptance and relaxation (17Trusted Source).

  Other studies have found that yoga can help improve sleep quality, enhance spiritual well-being, improve social functions, and reduce anxiety and depression symptoms in cancer patients (18Trusted Source, 19Trusted Source).

  Summary: Some studies suggest that yoga can improve the quality of life and can be used as adjunctive therapy for certain conditions.


6. can fight depression

  Some studies suggest that yoga may have an anti-depressant effect and may help reduce symptoms of depression.

  This may be because yoga is capable of lowering cortisol levels, a stress hormone that affects serotonin levels, the neurotransmitter often associated with depression (20Trusted Source).

  In one study, participants in an alcohol dependency 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 (2Trusted source).

  Other studies have similar results, showing an association between practicing yoga and reducing depression symptoms (21Trusted Source, 22Trusted Source).

  Based on these results, yoga can help fight depression, either alone or with traditional methods of treatment.

  Summary: Several studies have found that yoga can reduce 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 many possible causes, from injuries to arthritis.

  A growing body of research demonstrates that practicing yoga can help reduce many types of chronic pain.

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

  At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist movements (23Trusted Source).

  Another study in 2005 showed that yoga can help reduce pain and improve physical function with osteoarthritis of the knees (24Trustate Source).

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

  Summary: Yoga can help reduce chronic pain in conditions such as carpal tunnel syndrome and osteoarthritis.


8. May promote sleep quality

  Sleep quality is associated with obesity, hypertension, and depression, among other disorders (25Trusted Source, 26Trusted Source, 27Trusted Source).

  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 herbal preparations, or become part of a control group.

  The yoga group slept faster, slept longer and felt more relaxed in the morning than other groups (28Truste Source).

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

  Although the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and waking (30Trusted Source).

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

  Summary: Yoga can help enhance sleep quality due to its effect on melatonin and its effects on many common contributors to sleep problems.

  9. Improve flexibility and balance

  Many people incorporate yoga into their fitness routines to improve flexibility and balance.

  There is considerable research that supports this advantage, indicating that it can optimize performance through the use of specific poses that target flexibility and balance.

  A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes.  Doing the sum significantly increased flexibility and several measures of balance compared to the control group (31Trusted Source).

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

  After one year, the total flexibility of the yoga group increased nearly fourfold to that of the calisthenics group (32Trusted Source).

  A 2013 study also found that practicing yoga can help improve balance and mobility in older adults (33Trusted Source).

  Practicing just 15–30 minutes of yoga each day can make a big difference to those who increase performance by increasing flexibility and balance.

  Summary: Research suggests that practicing yoga can help improve balance and increase flexibility.


10. May help with breathing

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

  Most types of yoga involve 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 exercises and breathing exercises.  At the end of the study, they had significant increases in breathing capacity. (34Trusted Source.)

  The critical capacity is the measurement of the maximum amount of air that can be removed from the lungs.  It is particularly important for people suffering from lung disease, heart problems and asthma.

  Another study in 2009 found that symptoms of yogic breathing improvement and lung function improved in patients with mild breathing asthma (35Trusted Source).

  Improving breathing can help build endurance, optimize performance, and keep your lungs and heart healthy.

  Summary: Yoga includes many breathing exercises, which can help improve breathing and lung function.

  11. Can Relieve Migraine

  Migraines are severe recurrent headaches that affect an estimated 1 in 7 Americans every year (36Trusted Source).

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

  However, increasing evidence suggests that yoga may be a useful adjunct therapy to help reduce migraine frequency.

  A 2007 study divided 72 patients into either yoga therapy or self-care groups for three months.  Practicing yoga decreased the intensity, frequency, and pain of headaches compared to the self-care group (37Trusted Source).

  Another study treated 60 patients with migraine with or without yoga with traditional care.  Doing yoga alone decreased the frequency of headaches and intensity more than traditional care (38Trusted Source).

  Researchers suggest that doing yoga can help stimulate the vagus nerve, which has been shown to be effective in relieving migraines (39Trusted Source).

  Summary: Studies show that yoga can stimulate the vagus nerve and reduce the intensity and frequency of migraine, alone or in combination with traditional care.



12. Promotes healthy eating habits

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

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

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

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

  One study included yoga in an outpatient eating disorder treatment program with 54 patients, which found that yoga helped reduce both eating disorder symptoms and preoccupation with food (43Trusted Source).

  Another small study looked at how yoga affects symptoms of binge eating disorder, a disorder characterized by overgrowth and feelings of loss of control.

  Yoga was found to decrease binge eating episodes, increase physical activity and decrease weight (44Trusted Source).

  For people with no eating behavior, practicing mindfulness through yoga can aid in the development of healthy eating habits.

  Summary: Yoga encourages contemplation, which can be used to help promote brain eating and healthy eating habits.

  13. can increase strength

  In addition to improving flexibility, yoga is a great addition to an exercise routine for its power-building benefits.

  In fact, yoga has specific poses that are designed to increase strength and build muscle.

  In one study, 79 adults performed 24 cycles of Surya Namaskar - a series of foundation poses often used as a warm-up - six days a week for 24 weeks.

  He experienced significant increases in upper body strength, endurance and weight loss.  There was a decrease in women's body fat percentage, as well (45Trusted Source).

  A 2015 study had similar findings, which showed that 12 weeks of exercise improved endurance, strength, and flexibility in 173 participants.

  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.

  Summary: Some studies suggest that yoga can increase strength, endurance and flexibility.

  Bottom-line

  Several studies have confirmed the many mental and physical benefits of yoga.

  Including it in your routine can help increase your health, increase strength and flexibility, and reduce symptoms of stress, depression, and anxiety.

  Finding the time to practice yoga only a few times per week may be enough to make a noticeable difference to your health.

Tell us in the comments box do you know any other benefits of yoga tell us.