Practicing yoga is one of the best ways to sculpt a lean, defined physique. There’s much more to the practice than the obvious fitness benefits, though. The more you move into the practice of yoga, the more there is to love about what it does for your overall health and state of mind. Read on to find out what just a few of the many benefits are.
1. Improves Lymphatic Function and Immunity
Your body’s lymphatic system doesn’t get a lot of press but it plays a critical role in your overall health and immunity. A healthy lymphatic system maintains balanced fluid levels in your tissues and keeps you healthy by helping to fight off infections.
The lymphatic system is made up of a complex network of lymphatic vessels that carry fluid, called lymph, throughout the body. Lymph nodes are like little stations along the lymphatic system network that act as filters. They monitor the fluid that passes through them and filter out harmful waste particles, bacteria and viruses. They also produce special types of white blood cells called lymphocytes that protect you from infections. The lymphatic system also includes several organs including the spleen, tonsils and the thymus gland which are all an integral part of your body’s immune defenses.
The movement of lymphatic fluid throughout your body is dependent on gravity and your own movement. There is no central pump like the heart which serves to actively circulate blood through the cardiovascular system.
Yoga is especially good at improving circulation of lymphatic fluid—especially certain inverted poses. Yoga helps move lymphatic fluid through the contraction of muscles and deep breathing. When this happens, it helps boost immunity through better distribution and flow of lymphatic fluid. You also might notice less puffiness in your face and other areas fluid tends to accumulate like the legs and ankles.
2. Improves Mood
All kinds of exercise have the potential to make you feel good. Exercise increases circulation to your brain and throughout your body, improving oxygen delivery to tissues. It also releases chemicals like endorphins and cannabinoids that give you a natural high. Yoga may give you even more mood-boosting benefits than other types of exercise, however.
Research indicates there’s a link between practicing yoga and increased GABA levels. GABA (gamma-Aminobutyric acid) is a neurotransmitter which can help improve mood with an anti-depressant activity that brings on a sense of calm and balance. Research suggests that yoga may increase GABA levels better than other forms of exercise, like walking.
GABA levels can even remain elevated for up to several days after a yoga session according to a study published in 2020.
3. Builds Resilience
Emily Wimmer, a yoga instructor in Birmingham, Michigan, is a proponent of using yoga for developing mental resilience and controlling stress.
“Practicing yoga creates a space for yourself to learn how to breathe in a controlled environment so you can then use that ability in an uncontrolled environment—also known as life,” she says.
“Learning to use your breath helps with stress. It’s the difference between something you might experience as pain and something that’s just uncomfortable. You can learn to use your breath to calm yourself and apply it to all life situations.”
Multiple studies have shown a correlation between practicing yoga and reduced stress and anxiety. When we focus attention on what’s going on inside we become more aware of subtle signals our body is sending us, building self-awareness and mental endurance. This, in turn, helps us face challenges from a stance of strength and self-assurance.
“Yoga is the journey of the self, through the self, to the self”
The Bhagavad Gita
4. Relieves Back Pain and Sciatica
“Yoga is all about joining movement and breath together,” Wimmer says. “That constant focus on increasing the body’s mobility can sometimes, for some people, result in a decrease in pain with improvement in posture and strengthening of core muscles.”
Consistent yoga practice strengthens the back and abdominal muscles which work together to support the spine and and maintain good posture. Sitting for hours at a time, as so many of us have to do on the job, can lead to spinal or musculoskeletal disease over time. Yoga can help keep your spine flexible, reducing pain from misalignments and preventing future injuries.
According to Harvard Health, yoga is one of the best tools for relieving low back pain but it’s important to get clearance from your doctor first since certain back injuries might become worse with activity. It’s also important work with a licensed instructor to learn how to protect your spine if you already have back pain. Correct form is critical to getting relief instead of making back pain worse.
5. Helps You Sleep
When you practice yoga consistently, you’re setting yourself up for better sleep. Research indicates that yoga practice can improve sleep quality and prevent insomnia.
If you’ve ever experienced the sense of deep relaxation at the end of a yoga class when the instructor has you take the pose called savasana, you’ll know exactly what I mean.
Even just a few minutes of yoga before bedtime can help reduce stress and calm your mind, getting your body ready for sleep. Consistent practice may even naturally increase melatonin levels.
6. Improves Balance and Coordination
Yoga is, at its core, about joining the body and the mind. When we become more aware of our bodies, we’re able to notice when we’re out of balance literally and figuratively. Better awareness of your body means better coordination for everyday activities and for sports performance.
Better balance is especially important for anyone of an age where falling is a big concern. Yoga keeps the muscles needed for balance strong and flexible so you have more control of your movements. Better balance means decreased risk of injury, faster reaction times and improved overall strength.
Yoga allows you to start wherever you are in your fitness journey. According to Wimmer, one of the best things about yoga as a form of exercise is your “ability to make it your own space and your own personal practice, giving you the ability to tweak it to fit your personal needs.”
7. Provides a Supportive Community
A benefit of yoga for some is that you can practice by yourself in peace and solitude, if you choose. It’s best to take some classes with a qualified instructor, first, however. Learning the right form is important for getting the most out of your practice and avoiding injury.
For others, being in a studio with other like-minded people is the best part. As Wimmer says, “In the right studio, you can find space for community.” Yoga is a practice that opens your heart, allows you to drop your guard and feel connection with others. Just try to get through a class without feeling a sense of peace and lightness overcome you!
Whatever the reason is you decide to do yoga, the benefits only increase the longer you practice. You can continue for the rest of your life and keep experiencing benefits—seen and unseen—as long as you do.
