yoga and exercise essay

Essay On Yoga

Essay on Yoga

500+ words essay on yoga.

Yoga is an Art and Science of healthy living. It is a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. The holistic approach of Yoga brings harmony to all walks of life. Yoga is also known for disease prevention, promotion of health and management of many lifestyle-related disorders. Through this Essay on Yoga, students will get to know the importance and benefits of performing yoga. By going through this essay , students will get different ideas on how to write an effective Essay on Yoga in English to score full marks in the writing section.

Meaning of Yoga

The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises, Yoga is the coming together of the individual self or consciousness, with the infinite universal consciousness or spirit. Yoga is a method of inquiry into the nature of the mind, which emphasises practice and direct experience. Yoga is an ancient art based on a harmonising system for development of the body, mind, and spirit. Yoga signifies the ‘integration of personality at the highest level. It includes various practices and techniques mentioned in the yogic literature and is collectively referred to as ‘Yoga’.

Importance of Yoga

Yoga encourages a positive and healthy lifestyle for the physical, mental and emotional health of children. Yoga helps in the development of strength, stamina, endurance and high energy at the physical level. It also empowers oneself with increased concentration, calm, peace and contentment at a mental level leading to inner and outer harmony. With the help of yoga, you can manage daily stress and its consequences.

Yoga brings stability to the body and the wavering mind. It increases the lubrication of joints, ligaments, and tendons of the body. Studies in the field of medicine suggest that Yoga is the only form of physical activity that provides complete conditioning to the body because it massages all the internal organs and glands. It reduces the risk of many diseases. Yoga can create a permanently positive difference in the lifestyle of anybody practising it on a regular basis.

Benefits of Yoga

Yoga is a perfect way to ensure overall health and physical fitness. The physical building blocks of yoga are posture (asana) and breath. Through meditation, and breathing exercises (called pranayama), you can banish all your stress and lead a healthy life. In fact, it is one of the best remedies known to humankind, for curing chronic ailments that are otherwise difficult to be cured by other medications. People suffering from backaches and arthritis are often suggested to do asanas that concentrate on the exercise of the muscles at strategic locations. Pranayamas are the best breathing exercises to increase the capacity of the lungs.

A series of poses held in time with breathing, helps every part of the body. Yoga increases strength, endurance, flexibility, and balance. It increases the ability to perform activities, provides more energy and gives a restful sleep. Performing yoga daily helps in building muscular strength. The different asanas make the body more flexible. Moreover, yoga prevents cartilage and joint breakdown, increases blood flow, and lowers blood sugar. The most important benefit of yoga are its application in relieving stress, fatigue, invigoration and vitality. Yoga works as an immunity booster and gives peace of mind.

The amazing thing about Yoga is that its positive effects on the health and mind are visible over time. Another speciality about Yoga is its wide choice of asanas. Depending upon your stamina and overall health, you can choose from mild pranayamas and asanas to high-intensity asanas. It is a medication without the actual use of medicines. Moreover, no visible side effects are associated with the practice of Yoga on a regular basis. All you need to know is the most appropriate asanas according to the ability and structure of your body. Also, you need to learn the right way of performing the asanas because any wrong attempt can cause sprains and injuries.

Yoga practice is safe and can bring many health benefits to practitioners. The beauty of Yoga is that it can be practised by anyone. It doesn’t matter how old you are or what shape you are in. Yoga increases an individual’s physical coordination and promotes better posture. It helps stimulate the circulatory system, the digestive process as well as the nervous and endocrine systems. Yoga is dynamite to make you feel younger, refreshed and energetic.

Yoga is the perfect example of holistic health because of its combination of mind and body. It has become more popular than ever, with celebrities, politicians, business people, and people from every walk of life currently practising. Yoga is a multidisciplinary tool extremely useful to purify the mind and body and gain control over our minds and emotions. It is the most popular means for self-transformation and physical well-being.

Frequently Asked Questions on Essay on Yoga

Why is yoga important.

Regular Yoga practice can help in body relaxation and flexibility. Relieves chronic stress and releases mental distress.

What are the benefits of Yoga?

Yoga makes the body flexible and improves breathing patterns. It can help build muscle strength and regulate blood flow. Practising yoga regularly thus helps keep diseases away and improves immunity

Mention a few easy Yoga poses.

Padmasana (sitting pose), tadasana (mountain pose), and balasana (Child’s pose) are three examples of yoga poses.

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Essay on Yoga for Students and Children

Yoga is an ancient art that connects the mind and body. It is an exercise that we perform by balancing the elements of our bodies. In addition, it helps us meditate and relax.

Moreover, yoga helps us keep control of our bodies as well as mind. It is a great channel for releasing our stress and anxiety . Yoga gained popularity gradually and is now spread in all regions of the world. It unites people in harmony and peace.

Origin of Yoga

Yoga essentially originated in the subcontinent of India. It has been around since ancient times and was performed by yogis. The term yoga has been derived from a Sanskrit word which translates to basically union and discipline.

In the earlier days, the followers of Hinduism , Buddhism, and Jainism practiced it. Slowly, it found its way in Western countries. Ever since people from all over the world perform yoga to relax their minds and keep their bodies fit.

Furthermore, after this popularity of yoga, India became known for yoga worldwide. People all over the world have started to realize the benefits of yoga. Several workshops are held and now there are even professional yogis who teach this ancient practice to people so they can learn about it.

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Benefits of Yoga

Yoga has numerous benefits if we look at it closely. You will get relief when you practice it regularly. As it keeps away the ailments from our mind and body. In addition, when we practice several asanas and postures, it strengthens our body and gives us a feeling of well-being and healthiness.

Furthermore, yoga helps in sharpening our mind and improving our intelligence . We can achieve a higher level of concentration through yoga and also learn how to steady our emotions. It connects us to nature like never before and enhances our social well-being.

In addition, you can develop self-discipline and self-awareness from yoga if practiced regularly. You will gain a sense of power once you do it consistently and help you lead a healthy life free from any problems. Anyone can practice yoga no matter what your age is or whichever religion you follow.

21st of June is celebrated as International Day of Yoga where people are made aware of the benefits of yoga. Yoga is a great gift to mankind which helps us keep better and maintain our health. You also develop a higher patience level when you practice yoga which also helps in keeping the negative thoughts away. You get great mental clarity and better understanding.

In short, yoga has several benefits. Everyone must practice it to keep their health maintained and also benefit from it. It is the secret to living a healthy and long life without the use of any artificial means like medicines or any other shortcuts of any kind.

FAQs on Yoga

Q.1 Write about the origin of Yoga.

A.1 If we look at the history, we see that Yoga originated in India. This ancient practice began when various yogis started performing yoga. Yoga translates to union and discipline and is derived from the Sanskrit language. The religious followers of Hinduism, Jainism, and Buddhism used to practice it in the earlier days.

Q.2 What are the benefits of Yoga?

A.2 Yoga has not one but many benefits. It helps in keeping our mental and physical health intact. It helps us to connect to nature. Furthermore, your body becomes more flexible after consistent yoga practice and you also develop a great sense of self-discipline and self-awareness. In short, it improves our well-being and gives us better mental clarity.

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Special Health Reports

Introduction to Yoga

Yoga is more than just a workout—it’s actually a combination of four components: postures (like tree pose), breathing practices, deep relaxation, and meditation that can transform your health on many different levels. To show you how easy yoga can be and how you can reap the many health benefits, Harvard Medical School experts created An Introduction to Yoga .

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For years yoga was considered a fringe practice embraced mostly by celebrities and “New Agers.” But today millions of Americans from young children to seniors in their eighties and nineties are practicing yoga. And that’s good news because this mind-body practice actually has the power to help your health in dozens of different ways.

In this fascinating new report, you’ll discover:

• 3 ways yoga can help alleviate arthritis pain • The yoga techniques that help improve balance, flexibility, strength, and coordination • How yoga can help reduce your risk of heart disease • Why yoga may be the perfect way to relieve migraines and fight osteoporosis, multiple sclerosis, IBS, or fibromyalgia • A study that shows how yoga increased blood vessel flexibility 69% and even helped shrink arterial blockages without medications! • Why pain specialists are urging doctors to prescribe yoga for lower back pain • 4 frightening ways stress harms your body and how yoga can help undo the harmful effects • And so much more.

Did you know research shows that up to 90% of doctor visits are linked to stress-related problems? That’s why yoga is such a perfect remedy. It’s the one tool that simultaneously releases stress while improving strength, balance, flexibility, and overall health. No pill has the power to improve so many areas of your life at one time.

Yoga works across multiple systems in your body at one time. For example, it helps to:

• Rev up your immunity by raising levels of natural, disease-fighting antioxidants in your body

• Activate areas of the brain that increase joy and diminish emotions linked to stress

• Switch on genes that promote health (in as little as 8 weeks even if you’re a beginner)

• Decrease the need for diabetes medications by as much as 40%

• Reduce depression, anxiety, and stress and increase energy levels

• Lower your risk for falling and may even help you re gain your balance if you stumble

And the meditation component of yoga may even help to delay the onset of Alzheimer’s disease and fight age-related declines in memory. In fact, yoga does so much for your health, studies show people who do yoga use 43% fewer medical services and save anywhere from $640 to more than $25,000 a year!

Prepared by the editors of Harvard Health Publishing in consultation with Sat Bir Singh Khalsa, PhD, Assistant Professor of Medicine,, Harvard Medical School, Associate Neuroscientist, Division of Sleep and Circadian Disorders, Brigham and Women’s Hospital, and Lauren E. Elson, MD, Physical Medicine and Rehabilitation Instructor, Harvard Medical School. 51 pages. (2021)

Why practice yoga?

Yoga may be the antidote for what ails you. And we’re not just talking about a single problem like back pain or insomnia. According to research, up to 90% of all doctor visits can be attributed to stress-related complaints. In our always-plugged-in, stressed-out lives, yoga provides the respite to make you feel better—not just physically, but mentally and emotionally, too. It is arguably the one tool that we have that simultaneously improves strength, balance, and flexibility, while helping to dial back negative self-talk and ruminations as well as stress from deadlines, financial issues, relationship struggles, and other problems. No pill has the power to improve so many areas of your life at once. Imagine what could happen if you used yoga like you use your toothbrush—for routine self-care, on a daily basis.

In contrast to the daily pressures and demands of modern life, yoga gives you an opportunity to step back and simply be present in the moment—and science is discovering a myriad of benefits to doing that. Here are some of the demonstrated ways yoga can help you:

Improved health. Yoga works on multiple systems of the body at once, so its effects are widespread. Among other things, it can reduce your risk of heart disease and boost your immunity, while easing your back pain and helping to conquer stress eating.

Greater well-being. Several studies show that the more frequently you practice yoga, the more you experience positive emotions, along with greater satisfaction in life, joy, energy, improved quality of life, and an enhanced sense of well-being.

Savings in health care costs. According to a Harvard study in the journal PLOS One, when researchers compared medical costs for 4,400 people before and after relaxation training, which included techniques such as meditation and yoga, they found that people used 43% fewer medical services and reaped estimated savings ranging from $640 to $25,500 per person each year.

Yoga is easier to do than you might think. Photographs of advanced yoga practices may intimidate you, with their gravity-defying postures and pretzel-like contortions. However, basic yoga is accessible to almost everyone and can even be done in a chair. In fact, the more physical limitations you have, the more important it may be for you to try yoga, with its many benefits.

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Stretching: 35 exercises to improve flexibility and reduce pain

Stretching is an excellent thing you can do for your health. These simple, yet effective moves can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain. Whether you're an armchair athlete or a sports enthusiast, this Special Health Report, Stretching: 35 exercises to improve flexibility and reduce pain , from the experts at Harvard Medical School will show you how to create effective stretching routines that meet your needs and ability.

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Essay on Yoga

Here we have shared the Essay on Yoga in detail so you can use it in your exam or assignment of 150, 250, 400, 500, or 1000 words.

You can use this Essay on Yoga in any assignment or project whether you are in school (class 10th or 12th), college, or preparing for answer writing in competitive exams.

Topics covered in this article.

Essay on Yoga in 150 words

Essay on yoga in 250-300 words, essay on yoga in 500-1000 words.

Yoga is an ancient practice originating from India, known for its physical, mental, and spiritual benefits. Combining physical postures, breathing techniques, and meditation, yoga promotes overall well-being. It enhances flexibility, strength, and balance while reducing stress and anxiety. Yoga cultivates mindfulness, improving focus and promoting inner peace. The ethical principles of yoga guide practitioners towards positive values such as compassion and truthfulness. It is inclusive and suitable for people of all ages and fitness levels. Yoga has gained global popularity and recognition, leading to the establishment of International Yoga Day on June 21st. It is a transformative practice that improves physical health, mental well-being, and spiritual growth. By embracing yoga, individuals can find harmony, balance, and inner peace, enhancing their overall quality of life.

Yoga is an ancient practice that originated in India and has gained global popularity for its numerous physical, mental, and spiritual benefits. It is a holistic discipline that combines physical postures, breathing techniques, meditation, and ethical principles to promote overall well-being.

The practice of yoga brings harmony between the body and mind, enhancing flexibility, strength, and balance. It improves physical fitness and promotes relaxation, reducing stress and anxiety. Regular practice of yoga helps to increase mindfulness, improve focus, and cultivate a sense of inner peace.

Yoga is not just a physical exercise but a way of life. It encourages self-discipline, self-awareness, and self-transformation. The ethical principles of yoga, known as the Yamas and Niyamas, guide practitioners toward compassion, truthfulness, contentment, and other positive values.

The beauty of yoga lies in its inclusivity. It can be practiced by people of all ages and fitness levels. Whether you are a beginner or an advanced practitioner, yoga offers a space for personal growth and self-exploration.

Yoga has transcended cultural boundaries and has become a global phenomenon. Its popularity is attributed to its effectiveness in promoting physical health, mental well-being, and spiritual growth. It has also been recognized by the United Nations, which declared June 21st as International Yoga Day, highlighting its significance as a holistic practice for humanity.

In conclusion, yoga is a transformative practice that benefits individuals physically, mentally, and spiritually. Its ancient wisdom and holistic approach make it a valuable tool for managing stress, improving fitness, and promoting overall well-being. By embracing yoga, individuals can cultivate a balanced and harmonious life, finding inner peace and contentment amidst the challenges of the modern world.

Title: The Transformative Power of Yoga – Cultivating Harmony in Body, Mind, and Spirit

Introduction :

Yoga, an ancient practice originating from India, has gained global popularity for its holistic approach to health and well-being. Combining physical postures, breathing techniques, meditation, and ethical principles, yoga offers a comprehensive system for cultivating harmony in body, mind, and spirit. This essay explores the origins and philosophy of yoga, its physical and mental benefits, and its profound impact on personal transformation.

Origins and Philosophy

Yoga traces its roots back thousands of years to ancient Indian civilization. It is deeply rooted in Hindu philosophy and encompasses various paths to self-realization. The word “yoga” comes from the Sanskrit word “yuj,” which means to unite or join. It refers to the union of the individual self (jiva) with the universal consciousness (Brahman).

The practice of yoga is guided by the Yoga Sutras of Patanjali, a foundational text that outlines the philosophy and principles of yoga. Patanjali describes yoga as the cessation of the fluctuations of the mind, leading to a state of inner stillness and self-awareness.

Physical Benefits of Yoga

Yoga offers numerous physical benefits that contribute to overall health and well-being. The practice of asanas, or physical postures, improves flexibility, strength, and balance. It enhances body awareness, alignment, and posture, reducing the risk of injuries. Regular yoga practice can alleviate chronic pain, improve cardiovascular health, and enhance the functioning of the respiratory, digestive, and immune systems.

Mental and Emotional Benefits of Yoga

Beyond the physical realm, yoga provides profound mental and emotional benefits. The practice of pranayama, or breathing techniques, calms the nervous system, reduces stress, and promotes relaxation. Meditation cultivates mindfulness, improving focus, concentration, and emotional stability. Yoga fosters self-acceptance, self-compassion, and resilience, helping individuals navigate life’s challenges with greater ease. It promotes mental clarity, creativity, and a sense of inner peace.

Ethical Principles of Yoga

Yoga is not just a physical exercise but a way of life. It encompasses ethical principles known as the Yamas and Niyamas, guiding practitioners towards a virtuous and mindful existence. The Yamas include non-violence, truthfulness, non-stealing, moderation, and non-possessiveness. The Niyamas include purity, contentment, self-discipline, self-study, and surrender to a higher power. These principles encourage individuals to cultivate positive relationships, live with integrity, and embrace self-reflection and personal growth.

Personal Transformation and Spirituality

Yoga is a transformative practice that goes beyond the physical and mental realms, opening doors to spiritual growth and self-realization. It provides a path for individuals to connect with their inner selves and tap into their innate wisdom and intuition. The practice of yoga fosters a sense of interconnectedness, recognizing the oneness of all beings and the unity of the universe. It invites individuals to explore their spiritual nature and cultivate a deeper sense of purpose and meaning in life.

The Global Impact of Yoga

Yoga’s profound impact has transcended cultural boundaries, reaching people of diverse backgrounds and belief systems worldwide. It has gained recognition for its ability to improve physical health, mental well-being, and overall quality of life. In 2014, the United Nations declared June 21st as International Yoga Day, highlighting its global significance. On this day, people around the world come together to celebrate and practice yoga, emphasizing its role in promoting peace, harmony, and unity.

Conclusion :

Yoga is a transformative practice that offers a holistic approach to health and well-being. It harmonizes the body, mind, and spirit, fostering physical strength, mental clarity, and spiritual growth. Through the practice of asanas, pranayama, meditation, and ethical principles, individuals can experience profound personal transformation. Yoga’s impact extends beyond the individual, promoting global unity, peace, and interconnectedness. As more people embrace yoga, its benefits continue to ripple through society, creating a positive impact on individuals, communities, and the world at large. By cultivating inner harmony, practicing mindfulness, and embodying the principles of yoga, we can lead more fulfilling, balanced, and purposeful lives.

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Essay on Yoga

Yoga is a well-known term these days, it is called a spiritual discipline that is based on a subtle science that aims at attaining harmony between body and mind. This is also referred to as science and art for achieving healthy living. The derivation of the word yoga is considered from the Sanskrit word Yuj. The meaning of Yuj is to join or yoke is to unite.

Yoga is safe and is practised even by kids and older people. There is no use of hard equipment, but only movements of the body for the extension. Yoga gives relaxation to not only the mind but also flexibility to the body.

The students are also taught the benefits of yoga in their curriculum. Have you ever got the task of writing an essay on yoga? How are you going to write it? Well, the first thing that will appear in your mind is the benefits of yoga to include in the yoga essay. It is like writing an essay on other topics - you will have to write a perfect title, a comprehensive introduction, the body of the essay, and an appealing conclusion.

Do you want to get guidance for writing a yoga essay? Here is the information shared for your guidance.

Origin of Yoga

In India, the practice of yoga started centuries ago. In the present times as well, it is followed by many due to its benefits for health as well as the overall life. Yoga has made several changes in the lifestyle of people. This is the inheritance embraced by centuries and will keep going for years. From working individuals to celebrities, everyone practices yoga to maintain a balanced life. Yoga helps to unite people in harmony and peace.

Centuries ago, people belonging to Hinduism, Buddhism and Jainism started the following yoga and continued even now. Over the years, yoga experts have discovered different types of yoga offering numerous benefits. India is currently the centre stage of yoga and people from other countries visit India to practice it.

Currently, when the whole world is fighting against Coronavirus, yoga has gained its importance. The craze of yoga among people has increased so much and people are ready to join it via digital mode. Breathing practices have become a common practice for people as the medicines have not been introduced for the deadly virus. Several mudras and postures are also recommended by the doctors during this time.

Benefits of Yoga

As mentioned above, yoga offers flexibility to the body and relaxation to the mind. There are different asanas practised by people, and each asana has its benefits on the mind and body. Yoga is designed to sharpen our minds and to improve our intelligence. Regular practice of yoga can help in controlling our emotions and promote well-being.

Some Other Benefits of Practising Regular Yoga are -

It helps to develop self-discipline and self-awareness if practised regularly.

It helps to strengthen our flexibility and posture.

It increases muscle strength, tone and balances metabolism.

You will gain a sense of power as yoga helps to lead to a healthy life free of cost!

Besides physical benefits, yoga also helps to benefit mentally in the long run. If you are stressed out, then practising yoga will bring change in your mental behaviour. If incorporated with meditation and breathing exercises, yoga will help to improve mental well-being.

We live in an age where we struggle to get mental peace. Professional and personal stress takes a toll on us. Lack of physical activities further builds stress. Practising yoga regularly can help in bringing calm, increasing body awareness, relief from chronic sleep patterns and others. Practising yoga can benefit you a long way. Many experts practice yoga and help by teaching the same.

On June 21, International Yoga Day is celebrated all across the world to make people aware of the benefits of yoga. It is the day to celebrate the gift the entire humankind has received and follow it full-fledgedly.

Different Types of Asana

There are different types of asana. From beginners to advanced level, one can perform yoga as per the need.

Standing Yoga Poses

Big Toe Pose

Dolphin Pose

Downward Facing Dog

Twist Yoga Poses

Bharadvaja's Twist

Half Lord of the Fishes Pose

Marichi's Pose

Like these, there are many more poses to practice, and each offers flexibility in its sense. In the initial stage, you may take time to adjust and balance your body. However, as you practice daily, you will be able to balance your body.

Importance of Yoga

It is essential to practice yoga daily to get benefits out of it. In this stressful lifestyle, practising workouts or yoga is very much important, and it can be greatly helpful, irrespective of age. It is the cheapest and free of cost treatment for all the health issues we face. From blood pressure to stress and body pain, everything gets under control on performing yoga regularly.

The main idea behind practising yoga is to control the body part movement using breathing exercises. There is no specific day to practice yoga. Depending on your schedule, you can practice this easy workout. However, it is highly recommended to practice yoga in the morning.

Yoga improves the quality of our life, and we need to work on it regularly. The main aim of writing this essay on yoga is to give you the primary picture of how yoga is beneficial for our life in the long run. You can practice or learn yoga from online classes or from expert. The ultimate aim is to make your life physically and mentally fit, which is a great challenge in this fast-paced life.

FAQs on Yoga Essay

1. Is yoga enough to keep you fit?

Yoga is not the only way to remain fit. When we say, “keeping fit,” it does not mean only physically, but mentally too. Therefore, along with yoga, you also need to work on your diet, lifestyle and thinking process. Practising meditation and keeping stress away is the best way to keep yourself fit.

Moreover, you cannot just perform yoga or a healthy lifestyle just for a few days, but you need to practice it regularly. We face stress daily, which is contributed by our professional and personal lives. It can take a toll on us if we do not take a healthy lifestyle seriously.

2. How is yoga crucial in our lives?

Yoga is considered crucial for diverse reasons. Unlike fitness exercises, yoga is a method to make both our body and mind healthy. Like any other activity, the same rule applies to yoga - you need to gain comprehension before starting. If you want to get perfect guidance, you can take part in yoga classes or hire a yoga instructor. Remember that this is not a single day process, so you will keep doing it until you gain perfection and desired results.

3. Why is the concept of “30 minutes yoga” gaining popularity these days?

The concept is gaining popularity not only in India but all across the world. It has been designed specially to help people with a hectic schedule. They can maintain their fitness just by offering half an hour of time on a daily basis. Once people start yoga, they experience the wonders within a month or two, if they remain consistent. Therefore, eventually, people become so fond of 30 minutes of yoga that they refer it to their family and friends as well.

Health Conditions

16 Benefits of Yoga That Are Supported by Science

Some of the many benefits of yoga include improved flexibility, strength, and mental health. It could also help relieve stress, inflammation, and anxiety.

While modern media and advertising may have us think that yoga is all about physical poses, the entirety of yoga includes a wide range of contemplative and self-disciplinary practices, such as meditation, chanting, mantra, prayer, breath work, ritual, and even selfless action.

The word “yoga” comes from the root word “yuj,” which means “to yoke” or “to bind.” The word itself has numerous meanings, from an astrological conjunction to matrimony, with the underlying theme being connection.

Yoga asana is the physical practice and postures of yoga.

The scientific research into yoga’s benefits is still somewhat preliminary, but much of the evidence so far supports what practitioners seem to have known for millennia: Yoga is incredibly beneficial to our overall well-being.

Let’s look at 16 of the many benefits of yoga in greater depth.

1. Yoga improves flexibility

In 2016, two of yoga’s leading organizations, Yoga Journal and Yoga Alliance, conducted a worldwide survey looking at a variety of statistics about yoga in an attempt to quantify its value amid ever-increasing popularity.

The most cited reason people selected for doing yoga was to “increase flexibility” ( 1 ).

Flexibility is an important component of physical health. Yoga offers many styles to choose from, varying in intensity from high to moderate to mild. Even the lowest intensity styles have been found to increase flexibility ( 2 , 3 ).

Yoga seems to be especially helpful for improving flexibility in adults ages 65 and older. Reduced flexibility is a natural part of aging , and a 2019 study found that yoga both slowed down loss and improved flexibility in older adults ( 4 ).

2. Yoga helps with stress relief

The American Psychological Association recently shared that 84% of American adults are feeling the impact of prolonged stress ( 5 ).

So, it makes sense that the second most cited reason people selected as to why they do yoga was to relieve stress. Thankfully, the science supports that yoga, and especially asana, is excellent at reducing stress ( 6 ).

But remember — the physical practice is just one aspect of yoga. Meditation, breath work, and auditory rituals, like chanting and sound baths , have all also been shown to significantly lessen tension and relieve stress ( 7 ).

3. Yoga improves mental health

Major depressive disorder (MDD) is thought to be one of the most common mental health disorders in the world.

A 2017 meta-analysis of 23 interventions looking at the effects of yoga-based treatments on depressive symptoms overwhelmingly concluded that yoga can now be considered an effective alternative treatment for MDD ( 8 ).

Both movement-based yoga therapies and breathing-based practices have been shown to significantly improve depressive symptoms ( 9 ).

4. Yoga may reduce inflammation

Often, the precursor to illness is chronic inflammation. Heart disease, diabetes, arthritis , Crohn’s disease, and many other conditions are linked to prolonged inflammation ( 10 ).

One review examined 15 research studies and found a common result: Yoga — of various styles, intensities, and durations — reduced the biochemical markers of inflammation across several chronic conditions ( 11 ).

5. Yoga will likely increase your strength

While most people associate yoga with stretching and flexibility, some types of yoga classes can also be considered strength-building . It just depends on the class level, approach, and teacher. This makes yoga asana a multimodal form of exercise ( 4 ).

Yoga’s effectiveness at building strength has been studied in several specific contexts — for instance, as it pertains to people with breast cancer, older adults, and children ( 4 , 12 , 13 ).

Another study conducted on air force personnel found yoga to be an effective strength-building practice across many age groups of healthy participants ( 14 ).

6. Yoga may reduce anxiety

The Anxiety and Depression Association of America recently stated that anxiety disorders may be the most common mental health disorders in the United States ( 15 ).

There are a number of different anxiety disorders, such as generalized anxiety disorder, social anxiety , and specific phobias. Even chronic stress can sometimes be categorized as an anxiety disorder.

Numerous studies suggest that yoga asana may be effective as an alternative treatment for anxiety disorders, though several of the researchers request additional replicated studies before conclusively stating as much ( 6 , 16 ).

Yoga nidra, which is a body scan/guided meditation, has been shown to conclusively reduce symptoms of anxiety ( 17 ).

7. Yoga may improve quality of life

The World Health Organization defines quality of life (QOL) as “an individual’s perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards and concerns” ( 18 ).

Some factors that affect QOL are relationships, creativity, learning opportunities, health, and material comforts.

For decades, researchers have viewed QOL as an important predictor of people’s longevity and patients’ likelihood of improvement when treated for a chronic illness or injury ( 19 ).

A 2019 meta-analysis shows promising potential for yoga to improve QOL in people with chronic pain ( 20 ).

8. Yoga may boost immunity

Chronic stress negatively effects your immune system ( 21 ).

When your immunity is compromised, you’re more susceptible to illness. However, as discussed earlier, yoga is considered a scientifically backed alternative treatment for stress.

The research is still evolving, but some studies have found a distinct link between practicing yoga (especially consistently over the long term) and better immune system functioning.

This is due in part to yoga’s ability to fight inflammation and in part to the enhancement of cell-mediated immunity ( 22 ).

9. Yoga can improve balance

Balance is not just important when you’re trying to stand on one leg in Tree Pose in yoga class. It’s also essential for simple everyday movements such as picking something up off the floor, reaching up to a shelf, and descending stairs.

Yoga has been shown to improve balance and overall performance in athletes ( 3 ).

Likewise, a review of the research conducted on healthy populations suggests balance may improve for most people after consistently practicing yoga ( 23 ).

Still, falling can have serious effects for certain populations. According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities, and even the simplest ones can lead to an increased risk of death ( 24 ).

Newer research suggests yoga can improve balance in older populations ( 25 , 26 ).

However, more studies with large sample sizes are needed before a general conclusion can be drawn.

Yoga asana can also be helpful at improving balance in people with brain injuries ( 27 ).

Adaptive yoga or chair yoga can be especially helpful for older adults or people with injuries who are less mobile or for whom balance is a concern.

10. Yoga may improve cardiovascular functioning

Pranayama , often referred to as “yogic breathing,” is an important and beneficial aspect of yoga.

The Journal of Ayurveda and Integrative Medicine published a review of 1,400 studies looking at the overall effects of pranayama. One key takeaway was that yogic breathing can improve the functioning of several systems in the body ( 28 ).

Specifically, the research summarized in the review found that the cardiovascular system benefited mightily from controlling the pace of breathing, as evidenced by favorable changes in heart rate, stroke capacity, arterial pressure , and contractility of the heart ( 28 ).

This research indicates that yogic breathing may actually influence the brain’s cardiorespiratory center to improve functioning ( 28 ).

11. Yoga may help improve sleep

When measuring sleep, researchers look at a person’s ability to both fall asleep and stay asleep. Insomnia can affect one or both of these aspects.

Yoga has been shown to improve both how quickly people fall asleep and how deeply they stay asleep. This is partly due to the aftereffects of exercise and the mental calming and stress relief provided by yoga specifically ( 29 , 30 ).

In addition to improving anxiety (or perhaps because of it), numerous studies show yoga nidra to be particularly helpful at improving sleep ( 31 , 32 ).

12. Yoga may improve self-esteem

Body image and self-esteem are often particularly challenging for adolescents and young adults. The good news is that several recent studies show positive results when using yoga for improving self-esteem and perceived body image in these populations ( 33 , 34 ).

There has also been promising evidence that yoga could help with the accompanying symptoms of obsession, anxiety, and depression in patients with anorexia nervosa ( 35 ).

13. Yoga may improve bone health

Many postures in yoga are isometric contractions , meaning the length of the muscles holding the pose doesn’t change, though they are fully engaged.

For example, in Plank Pose, which is an upper pushup position, the arms, trunk, and legs are all engaged, without shortening or lengthening as they would if you were moving through a pushup.

In Warrior II, you hold a position with the lead leg bent at both the hip and knee. Isometric exercises — especially when performed with the joints in flexion — have been found to increase bone density ( 36 ).

Yoga asana may also reverse the bone loss associated with osteopenia and osteoporosis . One study showed that just 12 minutes of yoga per day can significantly improve bone health ( 37 ).

That said, it’s important to note that the findings related to yoga’s impact on bone density have been mixed, and therefore inconclusive, so far ( 38 ).

14. Yoga can promote better posture and body awareness

As a modern society reliant on technology, we seem to be spending more and more time sitting or hunched over devices.

But one recent review of 34 research studies found an emerging pattern: Yoga improved brain functioning in the centers responsible for interoception (recognizing the sensations within your body) and posture ( 39 ).

Additionally, yoga’s focus on mobility and flexibility can contribute to better alignment by releasing muscles that are often tight, such as the hamstrings, and improving mobility of the spine ( 40 ).

Doing yoga poses during breaks in your workouts can also promote better posture.

15. Yoga can improve brain functioning

Yoga truly is a mind-body exercise, studies suggest.

The review mentioned above found that practicing yoga activated areas of the brain responsible for motivation, executive functioning, attention, and neuroplasticity ( 39 ).

16. Yoga can help with burnout

It seems like burnout — excessive exhaustion that effects one’s health — is at an all-time high.

A recent study looking at burnout among hospice workers during the COVID-19 pandemic concluded that yoga-based meditation interventions helped significantly reduce the effects of burnout by improving interoceptive awareness ( 41 ).

This is the ability to notice internal signals and respond appropriately — meaning yoga may help people become more in tune with, and even more likely to listen to, their body’s signals.

The bottom line

While the research is still young (especially in comparison with how long people have been practicing yoga), the results are promising and confirm what yoga practitioners have been touting for thousands of years: Yoga is beneficial for our overall health.

Numerous practices fall into category of yoga, and most do not involve physical activity, instead focusing on meditation techniques. Even karmic or philanthropic action can qualify as yoga!

Because yoga is not limited to physical movement, it’s a practice you can do every day.

Find the modality that works best for you and remember: Investing in a yoga practice is investing in you !

Last medically reviewed on December 14, 2021

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Dec 14, 2021

Sarah Ezrin

Saralyn Ward, NASM-CPT

Medically Reviewed By

Micky Lal, MA, CSCS,RYT

Copy Edited By

Jill Campbell

Aug 30, 2017

Rachael Ajmera, MS, RD

Elizabeth Donovan

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Essay on Benefits of Yoga 500+ Words

Yoga is not just a physical exercise; it’s a path to well-being for the mind, body, and soul. In this essay, we will explore the numerous benefits of yoga, from enhancing physical health to nurturing inner peace and balance.

Physical Health

Yoga is renowned for its positive impact on physical health. It promotes flexibility, strength, and balance. According to statistics, regular yoga practice can improve flexibility by up to 35%, increase strength by 20%, and enhance balance by 15%. This physical fitness leads to a healthier and more active life.

Stress Reduction

One of the most significant benefits of yoga is stress reduction. In today’s fast-paced world, stress has become a common concern for people of all ages. Yoga’s focus on deep breathing and mindfulness helps calm the mind and reduce stress hormones. Experts recommend yoga as an effective stress management tool.

Mental Clarity and Focus

Yoga enhances mental clarity and focus. The practice of mindfulness during yoga sessions sharpens our concentration skills. Studies show that individuals who practice yoga regularly experience improved cognitive function, memory, and problem-solving abilities.

Emotional Well-being

Yoga nurtures emotional well-being by promoting feelings of peace and contentment. It encourages positive thinking and self-acceptance. Experts emphasize the role of yoga in reducing symptoms of anxiety and depression. Practicing yoga has been associated with increased levels of happiness and overall emotional balance.

Posture and Alignment

Good posture and spinal alignment are essential for a healthy body. Yoga helps correct posture issues and reduces the risk of back pain and related problems. It’s estimated that 80% of people will experience back pain at some point in their lives, making yoga a valuable preventive practice.

Respiratory Health

Yoga focuses on deep and mindful breathing, which is beneficial for respiratory health. It strengthens the lungs and improves lung capacity. Experts note that yoga can be particularly beneficial for individuals with asthma and other respiratory conditions.

Better Sleep

Sleep is essential for our physical and mental well-being. Yoga promotes better sleep quality by reducing stress and anxiety. Statistics show that individuals who practice yoga regularly report improved sleep patterns and a reduction in insomnia symptoms.

Immune System Boost

A strong immune system is our body’s defense against illnesses. Yoga practice has been linked to an enhanced immune system. Research suggests that yoga increases the production of antibodies and immune cells, making the body better equipped to fight off infections.

Weight Management

Maintaining a healthy weight is crucial for overall well-being. Yoga contributes to weight management by promoting mindful eating and physical activity. Statistics reveal that individuals who practice yoga are more likely to make healthy food choices and maintain a balanced weight.

Inner Peace and Balance

Beyond the physical and mental benefits, yoga offers a sense of inner peace and balance. It encourages self-reflection and self-awareness. Experts describe yoga as a journey toward self-discovery and a deeper connection with oneself.

Conclusion of Essay on Benefits of Yoga

In conclusion, the benefits of yoga are profound and far-reaching. It enhances physical health, reduces stress, and fosters mental and emotional well-being. Yoga promotes good posture, respiratory health, and better sleep. It boosts the immune system, aids in weight management, and most importantly, offers a path to inner peace and balance.

As a fifth-grader, you can begin exploring the world of yoga by starting with simple poses and breathing exercises. Yoga is for everyone, regardless of age or fitness level. Embrace the transformative power of yoga, and you’ll discover a holistic approach to improving your physical and mental well-being. Remember, the journey of a thousand miles begins with a single step, and in the case of yoga, that step can lead you to a healthier, happier, and more balanced life.

Also Check: List of 500+ Topics for Writing Essay

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Essay on Yoga: 100 Words, 200 Words

Updated on
Apr 3, 2024

In today’s fast-paced world, stress and anxiety have become a constant factor in everyone’s life. To recover from the stress, it is very important to find inner peace and maintain physical as well as mental wellness. The most ancient way to do this is by practising yoga. Yoga has become one of the first choices of people because of its effectiveness and effortless nature. This blog will deal with yoga, and its benefits and also answer the queries like “Essay on Yoga in 100 or 200 words”.

Table of Contents

1 Benefits of Yoga for Mental and Physical Health
2 Essay on Yoga in 100 Words
3 Essay on Yoga in 200 Words

Benefits of Yoga for Mental and Physical Health

In today’s age, a lot of people now prefer doing yoga and out time of their busy lives to focus on their mental and physical health.

Some of these benefits are:

One of the primary benefits of yoga is that it helps to lower the stress hormone cortisol. The practice encourages mindfulness and deep breathing and activates the relaxation response.
Many individuals who struggle with sleep find relief through yoga . Relaxation techniques and calming postures prepare the body for restful sleep.
Yoga emphasizes alignment and awareness of body positioning, which naturally translates to better posture. This is particularly beneficial for those who spend long hours sitting.
Yoga fosters a connection between the mind and body, allowing practitioners to better understand their emotions and healthily manage them.

Also Read: Essay On Subhash Chandra Bose for Students

Essay on Yoga in 100 Words

Yoga, an ancient practice from India, is a way to keep our bodies and minds healthy. It involves gentle exercises called poses that make our bodies flexible and strong.

Breathing deeply and calmly in yoga helps us feel relaxed and less stressed. Yoga isn’t just about moving our bodies; it’s also about calming our minds through meditation. By practising yoga regularly, we can have better posture, more focus, and less anxiety.

It’s something everyone can do, no matter how old they are. So let’s start making our lies the best from today onwards.

Essay on Yoga in 200 Words

Yoga, an ancient practice that originated in India, is a wonderful way to take care of our bodies and minds. It involves gentle movements and poses that help us become flexible and strong. The special breathing in yoga also brings calmness and reduces stress.

Meditation in yoga helps us think clearly and feel peaceful. This is helpful in our busy lives. Yoga has many benefits. It improves our posture, which is how we sit and stand. It makes our muscles stronger and our joints healthier. Yoga is not just for adults; kids and older people can do it too. It’s a practice for everyone.

By doing yoga regularly, we can stay fit and keep our minds in a good state. It’s like a journey where we can discover our strengths and weaknesses.

Also Read: Holi Essay: Free Sample Essays 100 To 500 Words In English

Simran Popli

An avid writer and a creative person. With an experience of 1.5 years content writing, Simran has worked with different areas. From medical to working in a marketing agency with different clients to Ed-tech company, the journey has been diverse. Creative, vivacious and patient are the words that describe her personality.

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Yoga Relaxation Exercises Essay

Stress is part of life and will continue to exist throughout the life of human beings. Human beings have come up with various ways of managing stress and yoga is one of them. Although stress has adverse effects on the health and general well being of human beings, it is argued that stress is not necessarily bad (McCall 48). Human beings need some amount of stress to give them the needed pressure to do some things.

A lot of stress that is not well managed can lead to a lot of diseases because the stress hormone known as cortisol lowers a person’s immunity against diseases (McCall 49). The human mind is the source of all stress and the yoga technology helps in making a person’s mind work for his or her benefit and therefore reduces unnecessary stress. This paper will highlight the nine experiential exercises of yoga.

To begin with, guided relaxation is one of the best relaxations that involve relaxing all the body muscles in a comfortable position as one imagines a smile. The smile should be felt by all the body organs. This slows down breathing and completely relaxing the body. The second experiential exercise is referred to as meditation on the breath where one is supposed to focus on their breathing with closed eyes as they try much as possible to forget about other things (McCall 54).

This exercise helps the mind to become clear and briefly forget the never ending distractions. By following the breathing pattern in a relaxed position away form all kinds of noise; one is able to experience some peace even if it is just for a short while. Meditation on breath helps people become calm by being able to control their minds from distractions.

Breathing assessment is very essential in determining whether one breathes normally or not. Stress and anxiety reverses ones breathing with the abdomen moving in the reverse direction during breathing. The yoga technique helps one to normalize their breathing and in the process lowering stress levels. Belly breathing is a yoga technique used to solve the problem of reverse breathing. The abdominal muscles are contracted gently in a sitting or lying position (McCall 58).

Those doing this exercise are advised to lie on their back as they inhale and exhale gently. The next experiential exercise in yoga is the palming exercise that involves rubbing of palms in a comfortable sitting position. A period of twenty seconds is enough for the hands to generate some heat. The next step is the closing of eyes and placing the warm palms gently on the cheeks and eye sockets. The chest should remain upright for the body to relax as the palms ease the tension in the eyes (McCall 60).

Standing in an upright position and imagining your eyes can see what is on the side helps release tension from the eyes. This exercise is referred to as eyes on the side of your head. Relaxation by being motionless as you lie on your back for almost half a minute is another way of releasing tension (McCall 64). Eyes should be gently closed with the palms facing upwards. All the body muscles should be relaxed especially the jaws.

The leg –up-the -wall pose is another form of relaxation. In this exercise, the back is supported by a bolster or other soft materials like a blanket. One is supposed to remain in this position for almost ten minutes in order for the normal curve of the body spine to be maintained. The “so ham” meditation focuses on the sound of the breath for relaxation (McCall 66). One should maintain the upright position with the eyes closed.

McCall, Timothy. Yoga as Medicine: the Yogic Prescription of Health and healing: a Yoga Journal Book . New York: Health & Fitness, 2007. Print.

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1. IvyPanda . "Yoga Relaxation Exercises." October 10, 2018. https://ivypanda.com/essays/yoga/.

Bibliography

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Essay on Yoga

Yoga is a science and art of good health . It is a spiritual activity that tries to synchronize the mind and body and is based on a very subtle science. All walks of life are brought into harmony by yoga's holistic approach. In addition, yoga is well known for promoting health, preventing disease, and treating a variety of problems linked to modern lifestyles. The purpose of this essay about yoga is to educate pupils on the value and advantages of practising yoga. Through reading this essay, students will learn several tips on how to produce a successful English essay about yoga to know more about yoga.

100 Words Essay On Yoga

Yoga is a practice that has been around for thousands of years and has its roots in India. In the past, people were used to regularly engaging in yoga and meditation to live long, healthy lives. However, in such a crowded and hectic setting, yoga was becoming less and less popular. Yoga is highly safe to practice and may be enjoyed by all ages, even children. We feel linked and connected to our inner selves when we engage in profound reflection with a relaxed mind. A balance of the body, mind, and spirit is achieved through the practice of yoga.

200 Words Essay On Yoga

Yoga unites or connects the body and mind, teaching us about the discipline of the body and mind. Early morning meditation is a spiritual practice to keep the body and the mind in harmony and to stay in touch with nature. It is a wonderful form of exercise that improves life by regulating the body and mind. Yoga is a science that helps people live long, healthy lives.

It is comparable to a medication that progressively cures different illnesses by restoring normal bodily organ function. By avoiding the myriad bodily and emotional ills, regular yoga practice in the morning offers both outer and inner relief. Postures, or asanas, help to build physical and mental strength as well as a sense of well-being. Because it controls emotions and feelings, it helps people think more clearly, increase their intelligence, and maintain high levels of attention. Some difficult poses require a lot of flexibility and practice. Yoga is a form of exercise that anyone, young or old, can do. Yoga has even been referred to as an art form. This is said in light of the unique abilities that seasoned yoga practitioners possess. It is suggested that yoga is to be performed while seated on a mat on the ground.

500 Words Essay On Yoga

Yoga is a risk-free, simple, and healthy method to stay in shape for the rest of your life. All that is required is consistent practice with proper breathing and movement patterns. Yoga establishes a consistent link between our body's three parts: body, mind, and soul. All body organs' functions are regulated, stopping the body and mind from becoming disturbed due to negative surroundings and unhealthy lifestyles. It promotes wellness, wisdom, and inner tranquility. Our bodily needs are satisfied by good health, our psychological needs are satisfied by knowledge, and our spiritual needs are satisfied by inner peace, all of which contribute to the maintenance of harmony among all. We develop a helping disposition when we feel good, which improves our social well-being.

Origin of Yoga

Essentially, the Indian subcontinent is where yoga first appeared. It has been practised by yogis since the beginning of time. The word "yoga" is taken from a Sanskrit word that essentially means "unity and discipline." It was once practised by Jainists, Buddhists, and adherents to Hinduism. It gradually made its way to Western nations. Since then, people from all over the world have practised yoga to unwind their minds and maintain physical fitness. In addition, India developed a reputation as a yoga powerhouse as a result of yoga's rising popularity. More people are becoming aware of the benefits of yoga.

Four Major Practices of Yoga

Hatha yoga is a subset of yoga that focuses on using physical methods to channel and conserve life force or energy. The style of yoga that is most frequently performed is hatha. It is a slow-paced kind of yoga that incorporates breathing exercises and stretching.

Kundalini Yoga

Kundalini yoga encourages spiritual awakening. Kundalini yoga has various advantages that have been verified by research. Research suggests it may reduce anxiety and tension while enhancing cognitive function, self-perception, and self-appreciation. This style of yoga emphasizes breathing exercises that are done quickly and repeatedly. One must maintain a specific posture while continuously inhaling in a particular way.

Ashtanga Yoga

Ashtanga yoga concentrates on building physical stamina and strengthening muscles. Your body becomes renewed by Ashtanga practice and becomes more regulated, toned, flexible, and strong. Many of the poses in the first series resemble contortions and call for a strong arm and core muscles. The disciples can each perform one of its six possible sequences.

Bikram Yoga

Developed by Bikram Choudhury and based on the teachings of B. C. Ghosh, Bikram Yoga is a style of hot yoga that is used as a form of exercise. It first gained popularity in the early 1970s. Bikram yoga, often known as Hot Yoga, is practised in a space that must be at least 40°C in temperature. Your body becomes more flexible as a result of the postures, which also make you sweat, which helps you burn fat.

Benefits of Yoga

There are various benefits to yoga if we look at it critically. You will be relieved if you use it frequently since it prevents illnesses from affecting both your body and mind. Additionally, yoga enables us to think more clearly and develop our intelligence. Yoga teaches us how to control our emotions as well as increase our level of attention. It improves our social well-being and brings us closer than ever to nature. Yoga can help you gain self-control and self-awareness if you do it consistently. You'll feel more in control and be able to live a healthy, problem-free life once you start doing it regularly.

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9 Benefits of Yoga

If you’ve done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe.

Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.

A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. Try it: Tree Pose Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.

2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain. Try it: Cat-Cow Pose Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies .

4. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga. Try it: Downward Dog Pose Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.

6. Yoga can mean more energy and brighter moods.

You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress.

According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

Try It: Corpse Pose (Savasana) Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community.

Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care.

Scientific research on yoga benefits .

The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.

Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.

Try It Yoga Classes for Seniors

“If you’re new to yoga, it’s good to sign up for a class so you can learn good form,” Jeter says. Call local yoga studios, gyms, or senior centers and ask if they offer classes taught by a teacher trained to work with older people or those with physical limitations. A gentle yoga class can be a good choice. Chair (or seated) yoga is a great option if your mobility or balance is limited, according to Jeter. Move at your own pace—and remember that any yoga pose can be modified so it’s right for you. Just ask your teacher.

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Yoga and physical exercise - a review and comparison

Affiliation.

1 a NIMHANS Integrated Centre for Yoga, Department of Psychiatry , National Institute of Mental Health and Neurosciences, Bangalore, India.
PMID: 27044898
DOI: 10.3109/09540261.2016.1160878

Yoga is a multifaceted spiritual tool with enhanced health and well-being as one of its positive effects. The components of yoga which are very commonly applied for health benefits are asanas (physical postures), pranayama (regulated breathing) and meditation. In the context of asanas, yoga resembles more of a physical exercise, which may lead to the perception that yoga is another kind of physical exercise. This article aims at exploring the commonalities and differences between yoga and physical exercise in terms of concepts, possible mechanisms and effectiveness for health benefits. A narrative review is undertaken based on traditional and contemporary literature for yoga, along with scientific articles available on yoga and exercise including head-to-head comparative trials with healthy volunteers and patients with various disease conditions. Physical exercises and the physical components of yoga practices have several similarities, but also important differences. Evidence suggests that yoga interventions appear to be equal and/or superior to exercise in most outcome measures. Emphasis on breath regulation, mindfulness during practice, and importance given to maintenance of postures are some of the elements which differentiate yoga practices from physical exercises.

Keywords: Yoga; asana; mindfulness; physical exercise; pranayama.

Publication types

Comparative Study
Exercise / physiology*
Exercise Therapy / adverse effects
Exercise Therapy / methods*
Meditation*

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v.4(2); Jul-Dec 2011

Exploring the therapeutic effects of yoga and its ability to increase quality of life

Catherine woodyard.

Department of Health, Exercise Science and Recreation Management, The University of Mississippi, The Center for Health Behavior Research, 215 Turner Center, University, MS, USA

The objective of this study is to assess the findings of selected articles regarding the therapeutic effects of yoga and to provide a comprehensive review of the benefits of regular yoga practice. As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this manuscript provides information regarding the therapeutic effects of yoga as it has been studied in various populations concerning a multitude of different ailments and conditions. Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions and involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Results from this study show that yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.

INTRODUCTION

A 3,000 year old tradition, yoga, is now regarded in the Western world as a holistic approach to health and is classified by the National Institutes of Health as a form of Complementary and Alternative Medicine (CAM).[ 1 ] The word “yoga” comes from a Sanskrit root “yuj” which means union, or yoke, to join, and to direct and concentrate one's attention.[ 2 , 3 ] Regular practice of yoga promotes strength, endurance, flexibility and facilitates characteristics of friendliness, compassion, and greater self-control, while cultivating a sense of calmness and well-being.[ 4 , 5 ] Sustained practice also leads to important outcomes such as changes in life perspective, self-awareness and an improved sense of energy to live life fully and with genuine enjoyment.[ 6 – 8 ] The practice of yoga produces a physiological state opposite to that of the flight-or-fight stress response and with that interruption in the stress response, a sense of balance and union between the mind and body can be achieved.[ 9 ]

Yoga is a form of mind-body fitness that involves a combination of muscular activity and an internally directed mindful focus on awareness of the self, the breath, and energy.[ 4 ] Four basic principles underlie the teachings and practices of yoga's healing system.[ 6 ] The first principle is the human body is a holistic entity comprised of various interrelated dimensions inseparable from one another and the health or illness of any one dimension affects the other dimensions. The second principle is individuals and their needs are unique and therefore must be approached in a way that acknowledges this individuality and their practice must be tailored accordingly. The third principle is yoga is self-empowering; the student is his or her own healer. Yoga engages the student in the healing process; by playing an active role in their journey toward health, the healing comes from within, instead of from an outside source and a greater sense of autonomy is achieved. The fourth principle is that the quality and state of an individuals mind is crucial to healing. When the individual has a positive mind-state healing happens more quickly, whereas if the mind-state is negative, healing may be prolonged.

Yoga philosophy and practice were first described by Patanjali in the classic text, Yoga Sutras , which is widely acknowledged as the authoritative text on yoga.[ 2 , 6 ] Today, many people identify yoga only with asana, the physical practice of yoga, but asana is just one of the many tools used for healing the individual; only three of the 196 sutras mention asana and the remainder of the text discusses the other components of yoga including conscious breathing, meditation, lifestyle and diet changes, visualization and the use of sound, among many others.[ 6 ] In Yoga Sutras , Patanjali outlines an eightfold path to awareness and enlightenment called ashtanga , which literally means “eight limbs”.[ 2 , 10 ]

The eight limbs are comprised of ethical principles for living a meaningful and purposeful life; serving as a prescription for moral and ethical conduct and self-discipline, they direct attention towards one's health while acknowledging the spiritual aspects of one's nature. Any of the eight limbs may be used separately, but within yoga philosophy the physical postures and breathing exercises prepare the mind and body for meditation and spiritual development.[ 4 , 10 ] Based on Patanjali's eight limbs, many different yogic disciplines have been developed. Each has its own technique for preventing and treating disease.[ 1 ] In the Western world, the most common aspects of yoga practiced are the physical postures and breathing practices of Hatha yoga and meditation.[ 4 ] Hatha yoga enhances the capacity of the physical body through the use of a series of body postures, movements (asanas), and breathing techniques (pranayama). The breathing techniques of Hatha yoga focus on conscious prolongation of inhalation, breath retention, and exhalation. It is through the unification of the physical body, breath, and concentration, while performing the postures and movements that blockages in the energy channels of the body are cleared and the body energy system becomes more balanced. Although numerous styles of Hatha yoga exist, the majority of studies included in this manuscript utilized the Iyengar style of yoga. The Iyengar method of Hatha yoga is based on the teachings of the yoga master B.K.S. Iyengar.[ 1 ] Iyengar yoga places an emphasis on standing poses to develop strength, stability, stamina, concentration and body alignment. Props are utilized to facilitate learning and to adjust poses and instruction is given on how to use yoga to ease various ailments and stressors.

Yoga is recognized as a form of mind-body medicine that integrates an individual's physical, mental and spiritual components to improve aspects of health, particularly stress related illnesses.[ 8 ] Evidence shows that stress contributes to the etiology of heart disease, cancer, and stroke as well as other chronic conditions and diseases.[ 11 ] Due to the fact that stress is implicated in numerous diseases, it is a priority to include a focus on stress management and reduction of negative emotional states in order to reduce the burden of disease. Viewed as a holistic stress management technique, yoga is a form of CAM that produces a physiological sequence of events in the body reducing the stress response. The scientific study of yoga has increased substantially in recent years and many clinical trials have been designed to assess its therapeutic effects and benefits.

As participation rates in mind-body fitness programs such as yoga continue to increase, it is important for health care professionals to be informed about the nature of yoga and the evidence of its many therapeutic effects. Thus, this review of the literature is timely and important and provides information regarding the therapeutic effects of yoga in various populations concerning a multitude of different ailments and conditions. Therapeutic yoga is defined as the application of yoga postures and practice to the treatment of health conditions.[ 4 ] Yoga therapy involves instruction in yogic practices and teachings to prevent reduce or alleviate structural, physiological, emotional and spiritual pain, suffering or limitations. Yogic practices enhance muscular strength and body flexibility, promote and improve respiratory and cardiovascular function, promote recovery from and treatment of addiction, reduce stress, anxiety, depression, and chronic pain, improve sleep patterns, and enhance overall well-being and quality of life.[ 4 , 6 , 12 – 17 ]

In order to locate research studies and interventions that examined the therapeutic effects of yoga, databases were searched through Google Scholar via a universities web browser. Initially, the following key words were entered into the database via the advanced search option: “yoga,” and “therapeutic effects.” This search was conducted to obtain general information regarding yoga's therapeutic effects in the existing literature. Subsequently, a second search was conducted using the following key words or exact phrases, “hatha yoga,” “therapeutic effects of yoga,” “stress,” “anxiety, “depression,” “pain,” and “chronic disease.” The following criteria were used for including studies in this review: (1) the article had to be peer reviewed, (2) published between the years 1990 and 2009, (3) the intervention had to incorporate some form of yoga and/ or meditation, and (4) effects of yoga on some outcome were measured.

In order to select the articles included in this manuscript, several steps were taken. First, the title was read. If the article appeared appropriate to the examination of the therapeutic effects of yoga, it was saved to a folder. The articles describing interventions that utilized yoga as a means to achieve some health outcome were chosen for further review. Each of the articles chosen were then thoroughly read and reviewed. The articles chosen include a broad spectrum of the benefits, application, and therapeutic effects of yoga.

Mental health problems such as depression, anxiety, stress, and insomnia are among the most common reasons for individuals to seek treatment with complementary therapies such as yoga.[ 18 ] Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response.[ 5 ] The latter is calming and restorative; it lowers breathing and heart rate, decreases blood pressure, lowers cortisol levels, and increases blood flow to the intestines and vital organs.

One of the main goals of yoga is to achieve tranquility of the mind and create a sense of well-being, feelings of relaxation, improved self-confidence, improved efficiency, increased attentiveness, lowered irritability, and an optimistic outlook on life.[ 9 ] The practice of yoga generates balanced energy which is vital to the function of the immune system.[ 9 ] Yoga leads to an inhibition of the posterior or sympathetic area of the hypothalamus. This inhibition optimizes the body's sympathetic responses to stressful stimuli and restores autonomic regulatory reflex mechanisms associated with stress. Yogic practices inhibit the areas responsible for fear, aggressiveness and rage, and stimulate the rewarding pleasure centers in the median forebrain and other areas leading to a state of bliss and pleasure. This inhibition results in lower anxiety, heart rate, respiratory rate, blood pressure, and cardiac output in students practicing yoga and meditation.[ 6 , 13 , 19 , 20 ]

Consistent yoga practice improves depression and can lead to significant increases in serotonin levels coupled with decreases in the levels of monamine oxidase, an enzyme that breaks down neurotransmitters and cortisol.[ 5 ] A range of therapeutic approaches is available for the management of depressive disorders, but many patients turn to complementary therapies due to the adverse effects of medication, lack of response or simply preference for the complementary approach. A number of studies demonstrate the potential beneficial effects of yoga interventions on depression, stress, and anxiety.[ 18 , 21 , 22 ]

Improved flexibility is one of the first and most obvious benefits of yoga.[ 5 ] With continued practice comes a gradual loosening of the muscles and connective tissues surrounding the bones and joints; this is thought to be one reason that yoga is associated with reduced aches and pains. Yoga helps to build muscle mass and/ or maintain muscle strength, which protects from conditions such as arthritis, osteoporosis and back pain.[ 6 ] During a yoga session, the joints are taken through their full range of motion, squeezing and soaking areas of cartilage not often used and bringing fresh nutrients, oxygen and blood to the area, which helps to prevent conditions like arthritis and chronic pain.[ 5 ] Without proper sustenance, neglected areas of cartilage will eventually wear out and expose the underlying bone. Numerous studies have shown that asana, meditation or a combination of the two reduced pain in people with arthritis, Carpel Tunnel syndrome, back pain and other chronic conditions.[ 5 , 6 , 17 , 23 – 25 ] Yoga also increases proprioception and improves balance.[ 5 ]

Yoga increases blood flow and levels of hemoglobin and red blood cells which allows for more oxygen to reach the body cells, enhancing their function.[ 5 ] Yoga also thins the blood which can decrease the risk of heart attack and stroke, as they are often caused by blood clots. Twisting poses wring out venous blood from internal organs and allow oxygenated blood to flow in when the twist is released. Inverted poses encourage venous blood flow from the legs and pelvis back to the heart and then pumped through the lungs where it becomes freshly oxygenated. Many studies show yoga lowers the resting heart rate, increases endurance, and can improve the maximum uptake and utilization of oxygen during exercise.[ 13 , 20 , 26 ] Consistently getting the heart rate into aerobic range lowers the risk of heart attack.[ 5 ] While not all yoga is aerobic, even yoga exercises that do not increase heart rate into the aerobic range can improve cardiovascular functioning.

While yoga is not a cure for a cancer, nor a definitive way of preventing it, yoga increases physical, emotional and spiritual wellness, and brings about a certain peace, of which many cancer patients desire.[ 27 ] Yoga, breathing exercises, and meditation can reduce stress, promote healing, and enhance quality of life for patients with cancer.[ 28 , 29 ] The growth of tumors and other cancer indicators are exacerbated by stress, thus it is especially important for people with cancer to reduce and manage stress effectively.[ 27 ] Several premises exist as rationale for applying yoga-based interventions with cancer patients. Research suggests that yoga can produce an invigorating effect on mental and physical energy that improves fitness and reduces fatigue.[ 28 ] Additionally, when practicing yoga, a fundamental emphasis is placed on accepting one's moment-to-moment experiences creating mindfulness and not forcing the body past its comfortable limits. Having this healthy sense of acceptance is especially important for individuals dealing with life-threatening illness as it decreases the stress one experiences from unpleasant symptomology. Initially, cancer patients likely benefit from the poses themselves which are designed to exercise each and every muscle, nerve and gland throughout the body.[ 27 ] The postures precisely address the tension, holding, and blockage of energy in any particular joint or organ. As this tension is released, energy flows more readily throughout the body and allows patients to experience a sense of increased well-being and strength as well as a balance of mind, body and spirit.

While stimulation is good, too much taxes the nervous system and yoga provides relief from excess stimulation and the stressors and hectic nature of modern life.[ 5 ] Restorative postures, savasana, pranayama, and meditation encourage pratyahara, a turning inward of the senses which enables downtime for the nervous system, the byproduct often being improved sleep. Pharmacological treatment of insomnia is often associated with hazardous side effects such as states of confusion, psychomotor performance deficits, nocturnal falls, dysphoric mood, impaired intellectual functioning and daytime sleepiness, especially in older adults.[ 30 ] Therefore, alternative forms of therapy for improving sleep are becoming utilized more frequently. These alternative therapeutic approaches can be generally classified into three categories: behavioral based educative methods (e.g. avoiding caffeine or other stimulants before bedtime), relaxation techniques (e.g. progressive muscular relaxation, yoga, and meditation) and formal psychotherapy. Because of its ability to increase relaxation and induce a balanced mental state, yoga has been studied to evaluate its possible effects on sleep and insomnia.[ 16 , 30 ]

In summary, stress has a negative impact on the immune system and prolonged exposure increases susceptibility to disease and leads to physical and mental health problems such as anxiety and depression.[ 9 , 19 ] Practicing yoga and meditation as a means to manage and relieve both acute and chronic stress helps individuals overcome other co-morbidities associated with diseases and leads to increased quality of life.[ 14 , 31 ] As a non-pharmacological form of treatment, yoga based interventions are an alternative option for the treatment of mood disorders. Further investigation of yoga as a therapeutic intervention in depressive disorders is needed and future studies should seek to identify which of the yoga-based interventions is most effective and what levels of severity of depression are more likely to respond to this approach.

In addition to the effects of yoga on mood disorders and stress reduction, yogic practices are shown to improve cardiorespiratory performance, psychological profile, and plasma melatonin levels and also significantly reduced systolic blood pressure, diastolic blood pressure, mean arterial pressure, and orthostatic tolerance.[ 16 , 26 ] Furthermore, yoga helps to improve the cardiovascular efficiency and homeostatic control of the body and results in improvements in autonomic balance, respiratory performance, and overall well-being. Yoga based lifestyle modifications were also shown to aid in regression of coronary lesions as well as to improve myocardial perfusion in patients with CAD.[ 32 ] Inevitably, cardiovascular parameters alter as one ages, but these age-related deteriorations in cardiovascular functions are slower in persons who practice yoga regularly as yoga practitioners had lower heart rate as well as lower systolic and diastolic blood pressure than matched controls.[ 13 ]

Numerous studies show that asana, meditation or a combination of the two can reduce pain and disability while improving flexibility and functional mobility in people with a number of conditions causing chronic pain.[ 5 , 6 , 17 , 23 – 25 ] Additionally, in some cases use of pain medication was reduced or eliminated completely. Yoga was also shown to improve gait function and reduce age-related changes in gait among a group of healthy, non-obese elders.[ 33 ]

Regarding yoga's effects for cancer patients, results show a decrease in post-chemotherapy-induced nausea frequency, nausea intensity, intensity of anticipatory nausea, and anticipatory vomiting.[ 29 ] Additionally, yoga subjects reported decreased anxiety, depression, and distressful symptoms and also showed significantly reduced toxicity scores compared to the controls. Results from another study showed patients experienced significantly lower levels of pain and fatigue, and higher levels of invigoration, acceptance and relaxation following participation in a yoga intervention.[ 28 ] Yoga, breathing exercises, and meditation can reduce stress, promote healing, increase energy, decrease adverse treatment effects, and enhance quality-of-life for patients with cancer.[ 28 , 29 ]

Yoga's ability to increase relaxation and induce a balanced mental state was studied to evaluate its effect on sleep quality and improving insomnia. Regular practice of yoga resulted in a significant decrease in the time taken to fall asleep, an increase in the total number of hours slept, and in the feeling of being rested in the morning.[ 30 ] Additionally, yoga had a positive influence on sleep patterns in individuals with lymphoma.[ 16 ] Furthermore, participation in yoga classes improved self-reported quality-of-life as well as measures of physical function among an elderly population.[ 14 ]

According to Buddhist philosophy the roots of addiction are in the mind and the practice of mindful meditation encourages addicts to accept the basic impermanence of human experience and helps them to develop a detached awareness of thoughts.[ 12 ] Yoga and meditation practices exert positive influence on addictive behaviors. Through the practice of yoga, addicts shift from self-inflicted harm and disrespect toward their bodies to more respectful, caring, and loving behaviors. Eating disorders are a specific type of addiction and yoga appears to be beneficial in improving body image disturbances and useful in the recovery from eating disorders.[ 34 ] One study found that female yoga practitioners attribute their positive feelings and sense of well-being to yoga practice and report less self-objectification, greater satisfaction with physical appearance and fewer disordered eating attitudes compared to non-yoga practitioners.[ 35 ]

The findings of the aforementioned studies examining the psychological and physical outcomes of yoga prove difficult to summarize and draw concrete conclusions due to variation in the research designs, differences in the duration and frequency of yoga classes, and differences in the specific yoga programs and populations being studied. Nonetheless, results for the included studies demonstrate many of the numerous therapeutic effects, benefits and profound healing power of yoga.

Rapidly emerging in the Western world as a discipline for integrating the mind and body into union and harmony, when adopted as a way of life, yoga improves physical, mental, intellectual and spiritual health. Yoga offers an effective method of managing and reducing stress, anxiety and depression and numerous studies demonstrate the efficacy of yoga on mood related disorders.

Currently, treatment for anxiety and depression involves mostly psychological and pharmacological interventions; however, mind-body interventions are becoming increasingly popular as a means to reduce stress in individuals. Yoga, a form of mind-body exercise, has become an increasingly widespread therapy used to maintain wellness, and alleviate a range of health problems and ailments. Yoga should be considered as a complementary therapy or alternative method for medical therapy in the treatment of stress, anxiety, depression, and other mood disorders as it has been shown to create a greater sense of well-being, increase feelings of relaxation, improve self-confidence and body image, improve efficiency, better interpersonal relationships, increase attentiveness, lower irritability, and encourage an optimistic outlook on life.

Researchers are only beginning to understand how disciplines such as yoga promote personal growth, health and well-being. By acknowledging the unity of mind, body and spirit, mind-body fitness programs (i.e. yoga) can assist people in their pursuit of peace, calmness, and greater wholeness and integration in their lives. Health care professionals, health educators and the like, need to be aware of the potential of yoga as an important component of a personal wellness plan.

While no concrete guidelines exist regarding the frequency of practice, the more you practice the more you benefit. Yoga is a personalized practice and as such, frequency and duration are personal questions with individual answers. Practice should happen with wisdom and should be modified to meet individual needs and goals. Individuals should practice as often as possible, especially in the beginning. The length of the induction phase will vary depending on an individual's initial level of fitness and health status; the more difficult yoga is for someone in the beginning the more their body needs it.

While modern medicine has the ability in many cases to heal physical diseases and alleviate psychological disorders, it is argued that a purely medical approach is far less effective in healing the emotional, intellectual, and personality layers of the human entity. The discipline of yoga offers individuals a timeless and holistic model of health and healing and although it may not result in the complete elimination of physical diseases and/ or adverse conditions from the body it offers a holistic path of healing. There exists an indisputable connection between a person's overall physical and mental health and the inner peace and well-being yoga is designed to achieve. Yoga suspends the fluctuations of the mind and by acting consciously, we live better and suffer less.

Source of Support: Nil

Conflict of Interest: None declared

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Chair Yoga—an Accessible and Effective Exercise

You don't need a mat or a ton of space to reap the benefits of yoga

John Loeppky is a freelance journalist based in Regina, Saskatchewan, Canada, who has written about disability and health for outlets of all kinds.

Alicia Bigelow, ND is a functional and integrative medicine physician with over 20 years of experience in patient care. Formerly, she served as a clinical and academic faculty member at NUNM. Currently, she offers consultations through the non-profit organization, Right to Heal. She also provides IV ketamine treatment to patients with depression, anxiety, and PTSD at Cascade Psychedelic Medicine in Portland, OR.

The Foundation of Chair Yoga: Accessibility

The equipment, chair yoga and mindfulness, suggested movements.

Resources & Safety

Yoga , as both a wellness and a philosophical practice, has many variations. Beyond the most traditional versions of yoga, rooted in long-honed Eastern traditions, there are versions like hot yoga, there’s yoga focused on memory, yin yoga, flow yoga—the list goes on and on. If you ask someone how many forms of yoga there are, be prepared for them to ask how much time you've got.

One form that may be lesser known but is gaining ground is chair yoga. Simply put, it’s a version of yoga where participants are seated in chairs. It’s been deployed in schools, in senior living communities, and amongst those with disabilities.

We'll take you through what practitioners say about this version of yoga, how you can integrate it into your daily living, and how doing so could benefit you no matter your current level of yoga proficiency.

miodrag ignjatovic / E+ / Getty

American yoga practitioner Lakshmi Voelker is the person most commonly credited with starting chair yoga as a discipline in the early 1980s. Since then, the practice’s influence has spread to a variety of settings, including senior homes, independent living programs, and regular yoga studies.

Brenda Feuerstein , founder of Canadian company Traditional Yoga Studies and yoga educator certified in multiple disciplines, says that chair yoga doesn’t just have the capacity to support a person’s physical wellbeing, it can also support their social or emotional health.

“I think all the benefits that one could receive from a yoga class without a chair can also be accessed in a chair as well," she says. "In the context of older adults, people of any age with balance concerns, and people with disabilities, using a chair can offer additional physical support, build confidence , deepen their sense of community, and improve mental and physical well-being.”

Many of the poses popularized as yoga that have risen to prominence as a common wellness practice aren’t all that physically accessible. Positions like downward facing dog or ones that rely on a strong sense of balance are often uncomfortable or unsafe for those with mobility issues.

There’s also the resistance that some disabled people have to wellness practices that they feel are used to gloss over very real physical and mental health concerns.

Ilana Nankin, PhD , whose graduate work is in curriculum and instruction and who is the founder of Breathe For Change, says that integrating chair yoga into your practice doesn’t have to be—literally or figuratively—a heavy lift. “I might just do a side stretch in my chair, or some wrist stretches, or neck rolls or some twists to get the energy out, or some simple Sun breaths. So it doesn't need to be a whole full blown chair yoga class," she says.

Chair yoga is what it says on the tin: it’s yoga that involves you sitting on a chair. That said, there are other permutations where you are using a chair to add to your practice, even if you’re not necessarily sitting on it. Voelker makes a distinction between chair yoga and wheelchair yoga, though the terms are often used interchangeably. But there’s another benefit to only requiring a simple piece of equipment like a chair. Nankin says that for a lot of the community she works with—especially teachers and students living and working in underserved areas—being able to offer a wellness practice that doesn’t require a lot of resources really opens up the possibilities.

Chair yoga is absolutely the most accessible way that we can incorporate the practice of yoga into the school setting.

She notes that having traditional yoga equipment and especially the space are a privilege, and one not accessible in most school spaces. "Under-resourced communities is where this practice makes the biggest difference," she says.

Plus, chair yoga means that you don’t necessarily have to be in a yoga studio, or in your home, to get a little bit of practice in. Tamika Caston-Miller, a yoga educator with YogaWorks, says that there are multiple places you might see someone using chair yoga. For her, it was a medical necessity. “I first practiced with a chair after hip surgery. I schlepped the chair into the hot yoga room, put it on my mat, and practiced an adaptive practice for 3 weeks. That’s when I knew that chair yoga might be a practice any given person might need at some point in their lives," Caston-Miller says.

Perhaps an individual elects for chair yoga when stuck at an airport, at the office, or because they are wheelchair users. The chair is an often under-utilized prop that may be used whenever and for whomever.

Yoga and mindfulness are often mentioned in the same breath. Nankin says that mindfulness as part of a chair yoga practice is valuable for students and teachers in the education system because both groups are under tremendous stress , with many teachers facing burnout .

Integrating these simple, mindful movement practices on the chair can really have huge benefits. It calms the mind. It strengthens the body, it increases energy levels, it enhances focus and attention, and ultimately improves performance both for adults and students in school.

Simple chair yoga movements can involve a variety of positions. Researchers evaluating the practice have used positions like the following:

Seated mountain pose, where you sit in the chair and raise your arms above your head while having your hands pushing upwards
Down dog with chair, where the participant puts one leg on top of the other and leans forward with their arms outstretched
They have also used positions that use the chair but do not include sitting on the chair. This included leaning on the chair with one foot off of the ground.

In the study, this was in addition to breathing exercises, walking in place, and shoulder stretches. The entire routine, including breaks, lasted 1 hour and 35 minutes.

In another study, researchers found that chair yoga including ten minutes of breathing, ten minutes of physical postures, and ten minutes of guided meditation had value as a practice for those with dementia. The exercises were shown to be safe and feasible, and led to some quality of life improvements. The postures were based on hatha yoga.

In this study, it is worth noting that depression and agitation actually increased in the chair yoga group. More research is needed to examine some of these possible effects.

Resources & Safety

As mentioned, there are certifications in chair yoga that are available, alongside books, videos, and educational materials. There are also academic studies that point to the value of chair yoga in certain populations, including older women with osteoarthritis, those at risk of falling during regular exercise, and those with dementia who cannot travel to engage with the practice.

Like any wellness practice, yoga does require educators and participants to consider their limits and their comfort levels. Feuerstein says it’s important, if you’re thinking about getting involved with a modality like chair yoga, to consider the following things:

Select a teacher who is well-versed in this specific form
Consider your surroundings, such as making sure your chair is secure and won’t move around too much
Speak to a healthcare professional if there is a risk of your health deteriorating with this level of physical activity.

“The Yoga instructor makes suggestions so if something doesn’t feel right in your body, stop the movement, and if possible, ask for assistance,” she says. “It’s your body and your choice.”

Nankin says that practices like chair yoga are valuable when they allow participants to be both reactive and proactive. In classrooms, this can mean using chair yoga as a transition between activities or as a start to every day. In other settings; it could be taking an intentional moment or two to stretch at your desk; or it could be using chair yoga to recover after a trauma response. Still Nankin says, the foundation of the practice has to be rooted in your safety.

“Some of these practices might make you feel uncomfortable, because they're new, they're pushing you…but you should never, ever, ever, continue a practice that brings you pain.”

Final Thoughts

Amidst the myriad of yoga-based options, chair yoga is a growing discipline amongst people of all ages. According to experts in the field, chair yoga can be particularly useful to help facilitate mindfulness, improve a person’s sense of community, and open up gentler options for physical activity. As Caston-Miller puts it, chair yoga can impact you at any stage of life. “ I truly don’t think people without mobility issues believe they’ll ever need chair yoga. That’s just not necessarily true. Whether it's because of recovery from a car accident or a surgery, or a new way of living life, having a chair practice is essential in developing a yoga toolbox that will accompany you for life.”

Yao CT, Lee BO, Hong H, Su YC. Effect of Chair Yoga Therapy on Functional Fitness and Daily Life Activities among Older Female Adults with Knee Osteoarthritis in Taiwan: A Quasi-Experimental Study . Healthcare (Basel) . 2023;11(7):1024. Published 2023 Apr 3. doi:10.3390/healthcare11071024

Park J, Tolea MI, Sherman D, et al. Feasibility of Conducting Nonpharmacological Interventions to Manage Dementia Symptoms in Community-Dwelling Older Adults: A Cluster Randomized Controlled Trial . American Journal of Alzheimer’s Disease & Other Dementias® . 2020;35. doi:10.1177/1533317519872635

Galantino ML, Green L, Decesari JA, et al. Safety and feasibility of modified chair-yoga on functional outcome among elderly at risk for falls . Int J Yoga . 2012;5(2):146-150. doi:10.4103/0973-6131.98242

By John Loeppky John Loeppky is a freelance journalist based in Regina, Saskatchewan, Canada, who has written about disability and health for outlets of all kinds.

I run 50 miles a week and this is my go-to 20-minute yoga-for-runners workout to boost my flexibility

I’ve done this session 2 to 3 times a week for years

There are a lot of ways to support your body when you run regularly. Picking up a pair of the best running shoes is a good place to start, then you can look at strength training for runners and using recovery tools like massage guns and foam rollers .

My favorite form of support as a regular runner who usually logs 50 to 70 miles a week is yoga for runners. In particular, there's one video I found on Ekhart Yoga ’s YouTube channel in 2018, when training for the Valencia Marathon. Since then, I’ve done this yoga-for-runners workout 2-3 times a week on average, sometimes more during demanding marathon training weeks.

I’ve probably done the video more than 250 times in total, and I find it perfect for stretching after tough sessions and long runs. I’ve been pretty lucky with injuries in this time and while no-one would call me flexible, I’m convinced doing this workout regularly has helped to look after my body.

During this time, I’ve tried many other yoga-for-runners sessions on YouTube, and while there are some I like, the Ekhart Yoga session is by far my favorite, partly because it doesn’t involve a lot of sitting poses, which I find very hard owing to my general lack of flexibility in the hips. It's still worth rolling out one of the best yoga mats for the session though, as there are some floor-based moves to do.

What is the yoga-for-runners workout?

The yoga-for-runners session is 20-minutes long, and it’s a flow session where you go from one move to the next, holding the key stretches for long periods. It’s best done after a tough run, though it doesn’t need to be straight after. I usually do the workout in the evenings and always feel better for it the following day.

To benefit runners in particular, the sessions focus on stretching the lower body — in particular the calf muscles, hamstrings, glutes, quads and hips. Moves like downward-facing dog and warrior pose are held for long periods, and you also stretch out your back.

As mentioned above most of the workout is done standing or kneeling, rather than doing seated poses, which I find very difficult. Many runners have tight hips and hamstrings like me, so this mostly-standing approach is helpful for actually being able to get into the poses and stretch the right parts of the body.

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That is the most important part of this workout, as with most yoga sessions, that you are stretching the right muscles with each move. The instructor gives lots of form tips and says where you should feel the stretch, so pay attention to her to get the most from the routine. I’ve applied the advice I get in this session to lots of other yoga I’ve done, especially how to do the warrior 2 pose correctly.

Over time, I’ve added my own moves into this routine to target parts of the body I particularly need to stretch after runs. At one point, the instructor asks you to hold a tree pose on each leg, which is beneficial, but I prefer to use this time to do the pigeon pose and the world’s greatest stretch to target my hips and glutes more.

an illustrated photo of a woman doing the frog pose

I also use a variation for the quad stretch near the end of the workout — I just do a standing stretch where I pull my heel in toward my butt instead of the floor-based move. Then I skip the final stretch, which is a seated one that I find difficult, instead lying on my back and using a strap looped around my foot to stretch my hamstrings by raising my legs.

The workout itself is a great base to start with to aid your running recovery, but making little amends like this to suit your own needs is worthwhile over time, especially if you also end up doing the routine several times a week for years.

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Nick Harris-fry is an experienced health and fitness journalist, writing professionally since 2012. He spent nine years working on the Coach magazine and website before moving to the fitness team at Tom’s Guide in 2024. Nick is a keen runner and also the founder of YouTube channel The Run Testers , which specialises in reviewing running shoes, watches, headphones and other gear.

Nick ran his first marathon in 2016 after six weeks of training for a magazine feature and subsequently became obsessed with the sport. He now has PBs of 2hr 27min for the marathon and 15min 30sec for 5K, and has run 13 marathons in total, as well as a 50-mile ultramarathon.

He runs 50-80 miles a week and races regularly with his club, which gives him a lot of opportunity to test out running gear: he has tested and reviewed hundreds of pairs of running shoes, as well as fitness trackers, running watches, sports headphones, treadmills, and all manner of other kit. Nick is also a qualified Run Leader in the UK.

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This 6 move workout strengthens the core, builds muscle and helps to lower hormonal stress

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What are 10 Yoga Poses That Help Lose Weight?

If you’re new to doing yoga exercises and starting a weight loss journey, you might wonder, “Is yoga good for weight loss?” Though some people might think yoga only helps you relax and increase your flexibility, yoga, and weight loss are indeed connected.

The mindfulness aspect of yoga helps manage stress to curb emotional eating. The physical practice of yoga helps burn calories, increase muscle mass, and improve muscle tone. These mental and physical benefits help regular yoga practitioners lose weight. Eating a healthful, balanced diet is also essential for your overall health.

Yoga for Weight Loss

All movement helps you burn calories. When doing yoga for weight loss, consistency is key. You should do a minimum of three to four one-hour yoga sessions per week to gain muscle mass and lose weight.

Note: Always consult your physician or health care provider before starting a new diet or exercise plan.

Here are 10 of the best yoga poses to do to lose weight.

The plank pose, or Phalakasana improves shoulder and core strength. It also helps reduce abdominal fat, stretches the spine, strengthens your lower back muscles, and improves posture.

The side plank variation gives your arm muscles a rigorous workout as you balance your body weight on one side and raise your free arm into the air.

The chair pose or Utkatasana activates your entire body and boosts your metabolism, which helps you lose weight. It strengthens your core, legs, and glutes and improves stability and balance. As you generate body heat, this pose boosts calorie and fat burning.

Warrior I Pose

The longer you can hold the Warrior I pose — aka Virabhadrasana — the better the results. This powerhouse position tones multiple areas, including your glutes, thighs, legs, and arms. Also, if you tighten your abs as you hold it, this pose tones and flattens your belly. Plus, maintaining focus while you assume this stance increases your grit and determination. No wonder it’s called “warrior”!

Warrior II Pose

Warrior II or Virabhadrasana II strengthens your lower body, opens your hips, and improves your stamina and balance. When you engage your abdominal muscles, it strengthens your core. Like Warrior I, this easy pose offers big benefits.

Bridge Pose

The Bridge pose is also known as Setu Bandha Sarvangasana. This backbend stretches your abdomen, shoulders, and chest while it strengthens back muscles, glutes, ankles, and thighs. If you sit or slouch for prolonged periods, this position offers relief and improves posture. To help with weight loss, this pose also boosts your metabolism and improves digestion.

Upward-facing Dog Pose

The Upward-facing Dog pose, or Urdhva Mukha Svanasana, is a companion backbend to the Downward-facing Dog. It strengthens your wrists, arms, and back and provides constant slouching relief.

The position also strengthens abdominal muscles, burns belly fat, and boosts energy levels. As you breathe through the pose, it opens your lungs and heart, which improves oxygen flow throughout your body.

Downward-facing Dog Pose

Downward-Facing Dog is one of the most widely known yoga poses. Also called Adho Mukha Svanasana, this pose improves blood flow and digestion. Downward Dog helps reduce irritating bloating and gas, which are never pleasant when you’re trying to lose weight. The position also strengthens back muscles, improves posture, and helps alleviate back, neck, and shoulder pain.

Boat pose or Navasana promotes weight loss because it strengthens your core and stimulates your abdominal organs, which improves digestion and combats belly fat. In this pose, you bend your body into the shape of a boat. Holding the position increases body awareness, improves balance, boosts stamina, and speeds up your metabolism.

Also known as Bhujangasana, the Cobra pose stretches your abdominal muscles and helps trim belly fat. This popular yoga backbend engages your glutes, hamstrings, spinal extensors, upper back muscles, and triceps. It helps alleviate lower back pain and aids in correcting posture. You should avoid this pose if you are pregnant.

Cat-cow Pose

The Cat-cow pose, or Marjaryasana-Bitilasana stretches your back, spine, shoulders, and neck. Stretching these areas helps decrease back pain, improves posture, and aids in digestion. This pose lengthens and opens your chest, which improves your breathing capacity. It also helps relieve stress — which, in turn, can help curb emotional eating.

Overall, doing any of these yoga poses will help you burn calories, build muscle, and relieve stress — which can help you lose weight. Pairing these yoga poses with a healthful, nutritious diet can bolster your weight loss and wellness success.

Essay on Yoga and Meditation

Students are often asked to write an essay on Yoga and Meditation in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Yoga and Meditation

Introduction to yoga and meditation.

Yoga is a group of physical, mental, and spiritual exercises. Originating in ancient India, it has become a popular form of exercise worldwide.

Benefits of Yoga

Yoga helps in improving strength, flexibility, and balance. It also promotes better breathing, reduces stress, and enhances concentration.

Meditation and Its Importance

Meditation is a mental exercise that involves relaxation, focus, and awareness. It is used to reduce stress, increase calmness, and promote happiness.

Combining Yoga and Meditation

When combined, yoga and meditation create a harmony between mind and body. This combination can help improve overall health and well-being.

Also check:

10 Lines on Yoga and Meditation

250 Words Essay on Yoga and Meditation

Introduction.

Yoga and meditation are ancient practices that have become increasingly popular in today’s fast-paced world. Originating from India, these practices offer a holistic approach to physical health and mental well-being.

The Essence of Yoga

Yoga is a comprehensive system that integrates body, mind, and spirit. It involves a series of postures (asanas) and breathing exercises (pranayama) to promote flexibility, strength, and balance. More than a mere physical activity, Yoga is a philosophy of life that seeks to unite the individual self with the universal self.

Meditation: A Journey Inwards

Meditation, on the other hand, is a practice of mindfulness and concentration. It involves focusing the mind on a particular object, thought, or activity to train attention and awareness, achieving a mentally clear and emotionally calm state. It is a journey inward, helping us understand our own mind and control its incessant chatter.

Interconnection of Yoga and Meditation

Yoga and meditation are deeply interconnected. Yoga prepares the body for meditation, making it easier to sit still and concentrate. Meditation, in turn, helps to quiet the mind, allowing for a deeper exploration of the self through Yoga.

In conclusion, Yoga and Meditation are powerful tools for personal growth and self-realization. They offer a path to inner peace and clarity, helping us navigate the complexities of life with equanimity and resilience. Embracing these practices can lead to a more balanced, harmonious, and fulfilling life.

500 Words Essay on Yoga and Meditation

Yoga and meditation have been integral to human wellness for thousands of years. Originating from ancient India, these practices have spread across the globe, transcending cultural and geographical boundaries. They have evolved into a holistic approach to wellbeing, encompassing physical, mental, and spiritual aspects of health.

Yoga: A Physical and Mental Discipline

Yoga is a physical and mental discipline that combines a variety of postures, breathing exercises, and meditation. It is a practice that promotes flexibility, strength, balance, and inner peace. It is more than just a physical workout; it’s a form of mind-body medicine that helps reduce stress and anxiety.

Yoga’s physical benefits are well-documented. Regular practice can improve flexibility, build muscle strength, perfect posture, and prevent cartilage and joint breakdown. It also fosters increased blood flow, boosting levels of hemoglobin and red blood cells, which carry oxygen to the tissues.

Meditation: The Journey Within

Meditation, on the other hand, is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. It is a journey within, exploring the self and transcending beyond the physical realms of consciousness.

Scientific studies have shown that regular meditation can reduce symptoms of stress and anxiety, improve concentration and attention, and promote a general feeling of wellbeing. Moreover, it can foster a deeper understanding of oneself, leading to self-actualization and enlightenment.

The Synergy of Yoga and Meditation

Yoga and meditation are intrinsically linked. While yoga prepares the body for meditation, meditation helps the mind to sink into the body, creating a loop of awareness. This synergy enhances the benefits of both practices, leading to a more balanced and holistic approach to health and wellbeing.

Yoga’s physical postures, or asanas, prepare the body for meditation by creating flexibility, strength, and balance. This physical preparation makes it easier to sit in meditation for extended periods. On the other hand, meditation helps to quiet the mind, making it easier to focus on the physical postures and breathe in yoga.

In conclusion, yoga and meditation offer a comprehensive approach to physical and mental health. Their combined practice can lead to improved physical fitness, reduced stress, and greater self-awareness. In an increasingly fast-paced and stressful world, these ancient practices provide a much-needed respite, helping individuals to connect with themselves and the world around them in a more meaningful and fulfilling way. For college students, in particular, these practices can be a powerful tool to manage academic stress, maintain physical health, and foster personal growth.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

Essay on Importance of Yoga
Essay on I Love Yoga
Essay on Benefits of Yoga

Apart from these, you can look at all the essays by clicking here .

Happy studying!

yoga and exercise essay

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Essay on Yoga

Essay on Yoga in 150 words

Introduction :

Origins and Philosophy

Physical Benefits of Yoga

Mental and Emotional Benefits of Yoga

Ethical Principles of Yoga

Personal Transformation and Spirituality

The Global Impact of Yoga

Conclusion :

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16 Benefits of Yoga That Are Supported by Science

1. Yoga improves flexibility

2. Yoga helps with stress relief

3. Yoga improves mental health

4. Yoga may reduce inflammation

5. Yoga will likely increase your strength

6. Yoga may reduce anxiety

7. Yoga may improve quality of life

8. Yoga may boost immunity

9. Yoga can improve balance

10. Yoga may improve cardiovascular functioning

11. Yoga may help improve sleep

12. Yoga may improve self-esteem

13. Yoga may improve bone health

14. Yoga can promote better posture and body awareness

15. Yoga can improve brain functioning

16. Yoga can help with burnout

The bottom line

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Physical Health

Stress Reduction

Mental Clarity and Focus

Emotional Well-being

Posture and Alignment

Respiratory Health

Better Sleep

Immune System Boost

Weight Management

Inner Peace and Balance

Conclusion of Essay on Benefits of Yoga

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