Five Important Benefits of a Yoga Practice

Several years ago, I had the privilege of running a stroke support group, and one month, we focused on movement as part of recovery after stroke. During my research, I found an article about yoga's benefits for stroke survivors. Intrigued, I invited a local yoga instructor to lead a chair yoga session for our group, which included survivors, caregivers, and family members. The session was a resounding success. The instructor’s warmth and healing energy created an inspiring session for everyone, leaving a profound impact—not just spiritually but also by motivating participants to embrace the movement of yoga as a way to improve their overall well-being.

Over the years, yoga has become a regular part of my life. As I’ve grown older, I’ve come to appreciate its ability to keep the body flexible, balanced, and strong while cultivating inner peace. Yoga requires discipline and practice, but its benefits extend beyond the physical. At its core, yoga is about connection—of the mind, body, and spirit. The word itself means “to yoke” or unite. Traditionally, yoga includes several paths or “limbs” that guide practitioners toward enlightenment, with the poses, or asanas, being just one aspect of this rich tradition. Whether you see yoga as a spiritual journey or simply a way to strengthen and tone the body, it’s a practice that has endured for thousands of years and remains accessible to everyone. Thanks to its adaptability, yoga welcomes practitioners of all ages and abilities, offering modifications that allow growth at any level.

5 Important Benefits of a Yoga Practice

1. Mind-Body Connection:  As I mentioned, the goal of yoga is to bring the body, mind, and spirit to a state of peace.  Quieting the mind is difficult, particularly in the digital era of constant notifications from texts and emails to 24-hour news.  We are constantly bombarded throughout the day. However, yoga offers a reprieve by syncing breath with movement. This creates a meditative state as the body flows from one position to another.  The mind focuses on the nuances of each pose.  Regular practice shifts the body from the stress-inducing sympathetic nervous system (fight-or-flight) to the calming parasympathetic nervous system (relaxation response), helping restore inner peace and stillness (Woodyard, 2011). 

2. Builds Strength:  Yoga poses, or asanas, require the body to support its own weight in a variety of positions, engaging multiple muscle groups. Over time, this consistent practice helps build strength throughout the entire body. Whether holding a challenging plank or maintaining a balancing pose, yoga encourages muscular endurance, stability, and toning (Kamraju, 2023).

3. Improves Cardiovascular Health: Research has shown that the regular practice of certain types of yoga, such as Vinyasa or Power Yoga, improves cardiovascular function (Kamraju, 2023). A study by Gothe et al. (2016) determined that practicing yoga helped improve heart rate variability, lowered resting heart rate, and reduced arterial stiffness.

4. Enhances Emotional Well-Being: Yoga is not just a physical practice; it’s also therapeutic for emotional health. Research shows that yoga increases serotonin levels, the "feel-good" hormone, which can boost mood and promote a sense of happiness (Padmavathi et al., 2023). Furthermore, yoga activates the brain’s pleasure centers while calming regions responsible for fear and anger (Woodyard, 2011). Dedicating 10 minutes daily to yoga can cultivate a positive habit that profoundly impacts emotional well-being over time.

5. Improves the Immune System: Yoga also supports the immune system, partly by stimulating the thymus gland, which produces T-cells that protect the body from infections and foreign organisms (Giri et al., 2021). Additionally, the stress-relieving benefits of yoga help regulate cortisol levels, reducing chronic stress—a key factor in maintaining a strong immune response. 

How to Begin Your Yoga Practice

Starting yoga does not require prior experience—just a willingness to try! Look for classes labeled "beginner" or "level 1" to ease into the practice. If attending an in-person class, introduce yourself to the instructor and let them know you are new; most teachers will happily guide you with modifications suited to your level. If attending a live class feels overwhelming, begin at home with online videos. Start with 10–15-minute beginner sessions and gradually build up to 30, 45, or even 60 minutes as you gain confidence and stamina. Remember, yoga is not about achieving perfection in a pose—it is about embracing the journey of self-discovery and growth. With time and consistency, yoga can become a lifelong practice that enhances your life and the lives of those around you.

References:

Giri, M. K. W., Muderawan, I. W., Setiawan, K. H., Purnomo, K. I., & Nugraha, P. A. (2021, December). Improve Immunity by Doing Yoga Asanas as Spiritual Healing. In 4th International Conference on Innovative Research Across Disciplines (ICIRAD 2021) (pp. 1-5). Atlantis Press.

Gothe, N. P., McAuley, E., and Kim, J. (2016). The effects of yoga on psychosocial variables and exercise adherence: A randomized, controlled pilot study. Alternative Therapies in Health and Medicine, 22(2), 50-59.

Kamraju, M. (2023). The impact of yoga on physical health. ASEAN Journal of Physical Education and Sport Science, 2(2), 81-88.

Padmavathi, R., Kumar, A. P., Dhamodhini, K. S., Venugopal, V., Silambanan, S., Maheshkumar, K., & Shah, P. (2023). Role of yoga in stress management and implications in major depression disorder. Journal of Ayurveda and Integrative Medicine, 14(5), 100767. https://doi.org/10.1016/j.jaim.2023.100767

Woodyard C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International journal of yoga, 4(2), 49–54. https://doi.org/10.4103/0973-6131.85485