Yoga can have many health benefits – both physical and psychological. Let’s take a look at some studies to learn if this exercise is right for you.
Yoga is based upon an ancient practice first recorded in India about 5,000 years ago (1). Modern yoga focuses on strength, flexibility, agility, and breathing. There are many types of modern yoga, including Ashtanga, Bikram, Hatha, Iyengar, Kripalu, Kundalini, Power, Sivananda, Viniyoga, Yin, Prenatal, and Restorative yoga (1). With so many options, you should be able to find one that works for you.
Balance: the practice of yoga is ideal for improving balance because it strengthens and stretches the muscles needed for both static and dynamic balance (2). Please look at this set of yoga exercises by Harvard Medical School designed to improve balance: https://www.health.harvard.edu/exercise-and-fitness/yoga-balance-workout
Joint Pain: some studies show that yoga can be a great help to those with arthritis. It can “improve joint function, build strength and promote relaxation” (3). There are additional studies that show that yoga reduces the type of inflammation caused by rheumatoid arthritis (4). It’s important to match your yoga practice to your ability level if you are suffering from joint pain.
Stress: the practice of yoga has been found to reduce stress, anxiety, and depression. A study of women in Iran found that 12 sessions of Hatha yoga was effective, though further study was recommended to ascertain whether the improvement could be maintained without further yoga sessions (5).
Weight Maintenance: yoga was associated with improved weight maintenance in overweight young adults. Research subjects who did not practice yoga gained significantly more weight. “Frequency of yoga was inversely associated with weight gain among both overweight and nonoverweight young adults practicing yoga regularly” (6).
Sleep: several studies have shown that yoga practice improves sleep quality. Yoga nidra may be the best type of yoga for pre-sleep (7). Yoga nidra aids in achieving deep relaxation and can be practiced by anyone, including beginners. “Yoga nidra is easy to administer, relatively safe and does improve sleep in chronic insomnia” (8).
Mindfulness: yoga improves mindfulness, the focus on the present experience without judgement or distraction. This practice extends beyond the yoga class – mindful eating is improved for those who participate in yoga classes (9).
Read more about mindfulness and how it can help with weight maintenance here: https://lindawbrowning.com/2023/02/24/self-care-mindfulness/
These are just a few of the many health improvements that you may expect from practicing yoga. But note that with the many types of yoga classes, you may need to try various studios and instructors to find a good fit for you.
I’ve tried quite a few over the years, and had the best experience with a medical yoga practice taught by a podiatrist. Her greater understanding of anatomy and physiology enabled me to take the class pain free. Unfortunately, this has not been my experience with other yoga instructors. It’s important to listen to your body and not push past your comfort level.
I’d also recommend the app FitOn, which has many types of exercises taught by well qualified practitioners. Here you will find every level of difficulty and you can practice in your own home. There are over 100 yoga exercise video classes to try – you are sure to find some that will work for you! Whether you are looking for sleep, weight loss, or even cardio, there is a yoga class designed to help you reach your goal.
There are both free and paid versions of FitOn. As I’ve promised elsewhere, I will not share any affiliate codes or links here. I want you to know that recommendations are made because I actually like a product, not because of any financial incentives.
Remember to check with your medical provider before beginning any new exercise program. With the help of your health care team, you can keep working towards maintaining your healthy weight!
(1). https://www.medicalnewstoday.com/articles/286745#summary
(2). https://www.health.harvard.edu/exercise-and-fitness/yoga-balance-workout
(4). https://www.webmd.com/rheumatoid-arthritis/yoga-poses-rheumatoid-arthritis-pain
(5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/
(6). https://pubmed.ncbi.nlm.nih.gov/28682698/
(7). https://www.hopkinsmedicine.org/health/wellness-and-prevention/yoga-for-sleep
(8). https://sleep.biomedcentral.com/articles/10.1186/s41606-017-0009-4
(9). https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
Maintain Weight Loss 
First and foremost, thanks for all the work you’re putting into this. I hope you have a large and growing following.
I’ve downloaded the FitOn app to try some of the yoga classes. I’m already working out at the gym on strength training 5 days a week. Weight is still an issue for me but I keep trying.
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Sounds like you’re doing all the right things, Peggy! With all your strength training, you’re likely building muscle which is heavier than fat. So maybe that’s what makes your weight loss seem slower? I’d bet your body fat percentage is dropping.
I’m glad that this has been useful to you! Hopefully more people will find the website over time.
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