25 Benefits Of A Daily Yoga Practice

Fitness, Healthy Living, Mindset, Sleep, Stress + Anxiety, Training Advice, Training Tips, Women's Health, Yoga + Stretching Workouts

By: Chris Freytag, CPT // November 9, 2022


There are so many benefits of a daily yoga practice. Yoga focuses on connecting breath to movement, which not only brings harmony to your mind and body but offers an amazing workout that builds strength, increases flexibility, and leaves you feeling both accomplished and a little more zen after all is said and done. 

Whether you’re a beginner at yoga or you just haven’t been to a class in a while, here are 25 reasons to do more yoga for your mind, body, and soul.

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    1. Energizes you for the day ahead

    Yoga gets your blood pumping and helps you shake the sleep from your eyes and shake out any cricks from your neck. Even doing a few sun salutations in the morning can help energize you for the day ahead and help start your morning off on a positive note.

    2. Strengthens your muscles

    Anyone who’s been to their first yoga class will probably tell you that it was harder than they thought. This isn’t to say that yoga is always difficult, but it certainly isn’t easy. Yoga requires you to use your body weight to push up, down, and bend into different poses. You’ll utilize nearly every muscle group and build strong, beautiful muscles!

    Try How To Build Upper Body Strength Through Yoga

    3. Reduces stress

    Yoga helps regulate your nervous system through deep breathing and awareness. It lowers your blood pressure, your heart rate, and allows you a calm space to be free from stressful interferences or stimuli. The Mayo Clinic asserts that yoga is a proven way to manage stress; you may find that doing a regular yoga practice helps you be a calmer, more patient person in all aspects of your life.

    Related: The Beginner’s Guide To Yoga

    4. Boosts your mood

    Because it helps you manage stress, yoga can also improve your mood. A German study published in 2005 looked at two different groups of women: both considered themselves to be in emotional distress, but one group took two 90-minute yoga classes per week for three months. The women in the other group did not. At the end of the three months, women in the yoga group scored lower for feelings of depression and anxiety than they had before the study; the women without the yoga classes did not.

    5. Provides relief for panic attacks

    Panic attacks can be truly terrifying to anyone who suffers from them; your breathing gets shallow and rapid, your heartbeat quickens, and you start to feel as if you’re doomed to some terrible fate. This unfortunate sensation can be helped by yoga. How? Distressed breathing from a perceived threat is something that often occurs when you have a panic attack. You then notice you’re breathing shallowly, and your panic increases. If you can slow down and notice your breath—as you’re taught to do in a yoga practice—you can calm your nervous system and lessen the severity of an attack.

    Try The Best Yoga Poses To Relieve Anxiety

    6. Helps you lose weight

    You’ll not only burn some calories doing yoga, but being aware of your body and how you feel in it can help you be more mindful in all areas of your life—when you’re eating, exercising, etc. If you really want to burn calories in a yoga class you’ll have to get your heart rate up—so try an Ashtanga, Vinyasa, or Power Yoga class instead of a more relaxing class. Some Yoga Sculpt classes, for instance, incorporate hand weights into movements to up the intensity of the movements.

    7. Aids in digestion

    Certain yoga poses help massage your internal organs and stimulate them, calming digestive discomfort and helping get things moving if you’ve been constipated. Poses like twists and inversions can help regulate your digestive system, and the calming effects of yoga can also settle your tummy if your issues are anxiety-related.

    Try Yoga for Digestion: 7 Yoga Poses That Help

    8. Improves your balance and stability

    Perhaps the most obvious benefit of yoga is that it can improve your balance—a skill needed for pretty much any physical activity you do, and one that is increasingly important as you get older to help avoid falls or injury.

    Yoga is full of poses that require you to stand on one leg or balance on one side, like tree pose, mountain pose, and triangle pose, to name a few. By practicing them often, you’ll improve your balance and stability.

    Try Balance Exercises for Seniors: Tips (& Video!) To Improve Balance

    9. Engages your core

    Because you’ll be balancing a lot or holding certain poses for a while, you’re forced to engage your core. Not only does this strengthen your core and help sculpt your abs, but having a strong core protects your back from injury. Being able to engage your core in difficult movements takes the stress off other parts of your body, namely your back!

    Try 8 Challenging Yoga Poses For Your Core

    10. Puts you in the present moment

    Can’t sleep at night? Troubled by stress that seems to lie just below the surface of your thoughts? It could be partly due to our fast-paced world which demands us to constantly multi-task and be thinking of three things at once. By connecting breath to movmenet, yoga brings you back to the present moment—the only one we have.

    11. Increases range of motion and flexibility

    As we age, our joints can get stiff and we can be afflicted with problems such as arthritis or joint pain. Holding different yoga poses can increase our flexibility and range of motion, keeping our joints pain-free.

    Try 7 Hip-Opening Stretches That Will Make You Say “Ahhhhh”

    12. Helps detoxify your body

    Yoga assists your body’s natural detoxification process. Yoga poses like chair pose with twist help wring out the organs and rid the body of toxins. Plus, sweating as you flow through your practice helps detox the body all the more.

    13. Improves your posture

    yoga pose

    Yoga is all about proper postural alignment. If you find yourself slouching a lot, doing yoga regularly can help improve your posture and be more aware of when your body is out of alignment.

    14. Keeps your lungs healthy

    Deep yogic breathing helps lung function, and a new study published in the Journal of Alternative and Complementary Medicine confirms that regular yoga can boost your lung function and capacity. How? Your lungs are similar to muscles in that they need to be worked in order to stay healthy—otherwise they can become rigid and you’ll end up taking shorter breaths.

    In yoga, you take full, deep breaths that help fully expand your lungs and improve their function.

    15. Builds resilience and self-confidence

    When you’re faced with a challenging pose, yoga teaches you to face it head on, and to face feelings of discomfort and uncertainty. When you can sink into a pose even if it’s uncomfortable or difficult, you come out the other side feeling more confident and resilient, building your mental toughness.

    16. Helps you connect to others

    If you’re practicing yoga in a group setting, there can be a great sense of oneness or unity during a yoga class. You’re sharing a space and all breathing in peace together—it can be powerful to feel boundaries or divisions fade away and realize that you’re all there to practice the same thing.

    17. Boosts circulation

    Good blood circulation is critical to your overall health. Yoga increases your circulation, particularly in poses called “inversions” where you’re slightly upside down. Poses like legs up the wall or forward folds use gravity to re-stimulate blood flow.

    18. Improves focus and concentration

    By quieting your mind and shutting out distractions, you train yourself to pay deep attention to one thing at a time. In yoga, it’s your breath, but learning this skill can help you in all areas of your life more deeply focus on the task at hand without getting distracted by multi-tasking or other thoughts.

    Try starting your day with 10-Minute Morning Yoga To Get You Energized

    19. Helps you feel more gratitude

    Often we go through our busy day flitting from task to task without stopping to marvel at one simple thing: our ever-steady breath, which reminds us that we are alive. Noticing this gift helps us tune back into gratitude.

    You might also like: How To Practice Gratitude and Unlock Happiness [21 Gratitude Exercises]

    20. Helps you work through difficult emotions

    Woman in yoga pose

    The next time you’re angry and about to say something you regret, take a deep breath. Notice how different you feel? Because yoga teaches us to pay attention to and focus on our breath, it allows us to notice when our emotions affect our breath—when we’re angry, sad, or scared, we naturally breathe more shallowly.

    By teaching you to get in tune with your breath, you can work through negative emotions with self-compassion—allowing you to respond to life with patience rather than solely react to things with your first reaction.

    21. Reduces inflammation

    Inflammation is associated with many chronic diseases such as arthritis, cancer, and heart disease—and researchers have found that a regular yoga practice can reduce inflammation. A study published in The Journal of Critical Oncology asked a group of breast cancer patients to attend yoga classes twice a week for twelve weeks. At the end of the trial, laboratory markers for inflammation levels had decreased by as much as 10-15%, aside from the patients’ own testimonies that they felt better and less fatigued.

    22. Alleviates chronic pain

    Yoga has been shown to help alleviate chronic pain and can actually change the way our brain learns to perceive pain. According to a Harvard medical study, yoga is comparable to standard exercise therapy in relieving chronic pain.

    Try 9 Best Exercises For Hip Bursitis (Video Included) and Hamstring Stretch Routine To Loosen Tightness and 12 Best Yoga Poses to Reduce Back Pain

    23. Improves sleep

    Constant stress can take a toll on not only our minds but our bodies as well. Being unable to sleep no matter how tired you are is a sign that you could be dealing with chronic stress. Luckily, a regular yoga practice can calm both your body and mind, alleviating the physical and mental symptoms of stress and helping you to get a better night’s sleep. Try this yoga practice for improved sleep!

    24. Eases tension headaches

    Next time you have a headache, try a few yoga poses before you pop an Advil. Doing inversion poses where your head is below your heart help boost your circulation and stretch out sore spots in your head and neck, getting the blood and oxygen flowing and hopefully relieving that pain!

    Learn How to Relieve Headaches With Yoga

    25. It’s a great way to end your day

    Stretch out those kinks from sitting at a desk all day, or spend a few minutes lying in savasana (or corpse pose) to find peace and stillness after a long day. Whatever brings you to your mat today, know that you’re doing something helpful for your body and mind.

    Try Bedtime Yoga For Better Sleep



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      Printed from GetHealthyU.com

      6 Comments


      on Reply

      Very timely article :). I'm feeling afraid to take a day off from running. I don't know why but I'm feeling obsessive about it. I've struggled to get to this point and maybe I'm adraid one day off will lead to two days offi and then a week and then I won't be a runner anymore. I'm going to skip my run intentionally next Tuesday to go to my local yoga class for beginners. Thank you for trying to spread sanity :)


        on Reply

        That's good! I always encourage a variety of workouts! Why don't you commit to a certain number of running days so you can put your fears to rest? Like: I commit to running three times per week. That way you can miss a day and not view it like you are skipping, it's all part of your plan! And YES to yoga, it's so good for mind and body!


      on Reply

      I have been doing ashtanga yoga for two months four days a week with my daughter and I have never been in such good shape! I sweat more than I ever did in all my spinning/zumba/pilates classes. I hate to do weights and it has helped me to build upper body strength. never thought I would be so loving yoga..


      on Reply

      Hi Chris- What are your thoughts on Bikram? Thanks!


        on Reply

        Bikram is loved by many! It's not my favorite form of yoga for a few reasons. I love the heat but don't love: The lights in the room on. No music. The same 13 poses in a row every class!! That is too repetitious for me and I love music. Plus, I feel like a few of the poses are very advanced and not appropriated for beginners ... but to my knowledge, no modifications are typically recommended.


      on Reply

      You clearly define the difference between yoga and high intensity training. I enjoyed your article. Thanks!



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