Yoga is a form of physical activity, and regularly practicing yoga can help people meet the Centers for Disease Control and Prevention (CDC)Trusted Source recommendation of 150 minutes of exercise per week. This helps people live a healthy lifestyle and maintain a moderate weight.
One recent studyTrusted Source suggests yoga exercises are beneficial for weight loss. It examined 50 adults with obesity and assigned them to either Hatha (slower pace) or Vinyasa (faster pace) yoga practices. Although both groups of individuals lost weight after 6 months, the program also included a calorie- and fat-restricted diet, which likely contributed to the weight loss.
The results of this study suggest that people who would like to practice yoga as part of a weight management program should choose the type and duration that suits them best. When people practice yoga frequently, they may notice their health improving in other ways. These can include:
Quitting smoking: Stress is a significant barrier for those trying to quit smoking. Because yoga exercises can reduce stress and improve mood, the practice could benefit people who may be finding it difficult to stop smoking.
A 2019 studyTrusted Source assigned people who smoked to an 8-week program of cognitive behavioral therapy (CBT) and either yoga or wellness classes. The results showed that those who practiced yoga twice a week were more likely to stop smoking than those who attended the wellness classes.
This outcome was particularly common among people who smoked lightly.
Researchers say more studies are necessary to determine how effective yoga and CBT are at helping people who smoke a lot of cigarettes.
Learn more about quitting smoking.
Menopause: According to a 2019 reviewTrusted Source, yoga may improve psychological symptoms and fatigue symptoms in menopausal individuals.
However, there is no evidence to suggest that yoga exercises can improve physical symptoms, such as muscle pain, or vasomotor symptoms, such as hot flashes and night sweats.
Chronic obstructive pulmonary disease (COPD): COPD causes respiratory muscle weakness, which can make it hard to breathe. Because yoga may improve lung function, researchers wanted to know if it could improve inspiratory muscle performance.
A 2021 pilot studyTrusted Source found that veterans with severe or very severe COPD experienced improvements in muscle performance after completing a 6-week yoga program.
These results suggest yoga is a promising tool for improving outcomes in people with COPD. However, more research is needed to understand how a wider demographic of people with COPD respond to yoga as part of a treatment plan.
Summary: Yoga is an accessible form of exercise that benefits physical and mental health. Most people are able to start with beginner yoga poses from the comfort of their own home. In addition to improving flexibility, strength, and balance, yoga can also reduce stress levels and aid in weight management. Some researchTrusted Source also shows it may help people with COPD and menopause.
Healthcare professionals say that yoga is a safe form of exercise, and injuries are uncommon.
The likelihood of a person injuring themselves during yoga is rare if they are practicing with a qualified instructor. A good instructor will observe a person’s form and help them make appropriate adjustments.
According to the National Center for Complementary and Integrative Health, people may want to speak with a doctor before trying yoga, especially if they:
• have pre-existing knee, hip, and spine injuries
• have high blood pressure
• have balance issues
• are 65 years or older
• are pregnant
Pregnant people may also need to modify certain yoga poses. They should speak with a doctor if they are not sure about starting or continuing their practice as their pregnancy progresses.
Face yoga exercises: An easy introduction to yoga is through simple face yoga exercises. Forward Fold and Lion’s pose (Breath pose) are poses that increase blood flow to the face. This can make a person feel more awake. There is some evidenceTrusted Source suggesting yoga may slow and reduce skin aging, but more research is necessary to understand if and how this happens.
Forward Fold pose: Active Body, Creative Mind/Getty Images
1. Stand up straight.
2. Inhale and keep the arms close to the body.
3. Exhale and begin to bend forward.
4. Keep the chin tilted to the chest and look at the floor while bending.
5. Sink further down so that the torso settles towards the floor and the top of the head is facing the toes.
6. Hold this position for several breaths.
7. To get out of the pose, exhale and begin to lift the back and neck into a standing position.
Modification: If a person cannot fully bend down, they can rest their hands on their thighs and perform a half fold.
Lion pose (or Breath pose): Active Body, Creative Mind/Getty Images
1. Kneel on the ground, keeping knees a small distance apart.
2. Cross the ankles and sit back on the top heel.
3. Place palms over the knees.
4. Take a deep breath in.
5. Choose a focal point.
6. Open the mouth and stretch the tongue to the chin.
7. Exhale with a “ha” sound.
8. Make sure the breath is coming from deep within the stomach.
9. Hold this position for several breaths.
10. Switch the crossing of ankles to repeat on the other side.
Legs-up exercises: Yoga poses that stretch the legs challenge a person’s balance and help improve core strength. Some poses suitable for beginners are Legs-Up-The-Wall pose and Boat pose.
Legs-Up-The-Wall pose
Active Body, Creative Mind/Getty Images
1. From a seated position facing the wall, slowly roll onto the back.
2. Extend the arms by the sides, spreading fingers wide.
3. Stretch the legs toward the sky so that the heels skim the wall.
4. Close the eyes and stay in the pose for several minutes.
Modification: Keep the knees bent. This is a less intense option that is easier for people with lower back pain and tight hamstrings.
Boat pose: Active Body, Creative Mind/Getty Images
1. Sit on the mat, holding a yoga ball in front of the body.
2. Bring the knees toward the chest.
3. Inhale and tense the abdominal muscles.
4. Roll back onto the sacrum and begin to lift the arms while holding the ball.
5. Slowly lengthen and extend the legs to a 45-degree angle with the floor.
6. Hold this pose for 5–10 breaths.
7. Inhale and roll forward, bring the arms back down, and place the feet on the mat.
Modification: If a person finds this pose too difficult, they can keep their feet on the floor. They can also place their hands on the floor behind their hips for additional stability.
Yoga breathing exercises: Not all yoga involves the entire body. Some yoga exercises focus solely on the connection between the body and breath, which can be a calming, mindful experience. A 2018 review found that Pranayama, or breath regulation, may improve respiratory function in healthy people.
One yoga breathing exercise a person may want to practice is alternate nostril breathing.
Alternate nostril breathing
1. Sit down in a comfortable position.
2. Place the left hand on the lap.
3. Tuck the right index and middle fingers in, and raise the right hand to the nose.
4. Close the eyes and use the right thumb to close the right nostril.
5. Inhale through the left nostril.
6. Press the third finger down on the left nostril.
7. Lift the thumb off the right nostril.
8. Exhale through the right nostril.
9. Inhale through the right nostril.
10. Close the right nostril with the thumb.
11. Lift the third finger off the left nostril.
12. Exhale through the left nostril — this is the end of one cycle.
13. Repeat up to 10 times.
Nowadays yoga focuses on exercise, strength, agility, and breathing. It can helpTrusted Source boost physical and mental well-being. There are many styles of yoga. A person should choose a style based on their goals and fitness level. There are many types and styles of yoga popular today.
Ashtanga yoga: This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s.Ashtanga applies the same poses and sequences that rapidly link every movement to breath.
Bikram yoga: People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.
Hatha yoga: This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.
Iyengar yoga: This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.
Kripalu yoga: This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward. The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.
Kundalini yoga: Kundalini yoga is a system of meditation that aims to release pent-up energy. A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.
Power yoga: In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.
Sivananda: This system uses a five point philosophy as its foundation. This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle. People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.
Viniyoga: Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.
Yin yoga: Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.
Prenatal yoga: Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.
Restorative yoga: This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.
Yoga is a physical and spiritual practice originating in India. It is accessible to beginners, and most people can reap the health benefits of regularly practicing yoga. Yoga poses focus on developing a connection between the body and the breath. In addition to reducing stress levels, consistent yoga practice can improve a person’s flexibility, strength, and balance. Researchers have conducted many studiesTrusted Source that focus on the health benefits of yoga exercises. Some potential health benefits include maintaining a moderate weight, quitting smoking, and improving menopause symptoms.
Although some advanced yoga poses may look intimidating, many are suitable for beginners. Most people can start practicing yoga.
Benefits of yoga: According to a 2012 surveyTrusted Source, 94% of adults who practice yoga do so for wellness reasons. Yoga has many physical and mental benefits, includingTrusted Source:
building muscle strength
enhancing flexibility
promoting better breathing
supporting heart health
helping with treatment for addiction
reducing stress, anxiety, depression, and chronic pain
improving sleep
enhancing overall well-being and quality of life
It is advisable to consult a medical professional, if possible, before starting a yoga practice.
Risks and side effects: Many types of yoga are relatively mild and therefore safe for people when a well-trained instructor is guiding the practice.
It is rareTrusted Source to incur a serious injury when doing yoga. The most common injuries among people practicing yoga are sprains and strains.
However, people may wish to consider a few risk factorsTrusted Source before starting a yoga practice.
A person who is pregnant or has an ongoing medical condition, such as bone loss, glaucoma, or sciatica, should consult a healthcare professional, if possible, before taking up yoga.
Some people may need to modify or avoid some yoga poses that could be risky given their specific condition.
Beginners should avoid advanced poses and difficult techniques, such as Headstand, Lotus Pose, and forceful breathing.
When managing a condition, people should not replace conventional medical care with yoga or postpone seeing a healthcare professional about pain or any other medical problem.
