8 Benefits of Yoga: Creating Mental, Physical, and Emotional/Social Wellness Supported by Research
What comes to mind when you hear the term yoga?
When we ask our clients about yoga, the first words that come to their minds are stretching, relaxation, religion, self-care, and quiet. They’re right!
I love that yoga is like a trail with many paths if you’re open to them.
Originally, I got into yoga as an active recovery workout day for lifting weights. Over time, I learned through therapy I have anxiety, and it comes out like me wanting to be in control. It’s funny because this is what made me great at being a journalist. I had a plan A, B, and C if one thing wasn’t quickly materializing into a result. But in life, it wasn’t allowing me to relax and be present, let alone get out of my head long enough to connect with my body.
Now, I am starting to notice the subtle differences, like being able to stretch further and reach behind my feet, when I hold my breath waiting for a parking spot,ggle and when I struggle to surrender to what life presents.
Here are some ways yoga can be a tool to enhance your life:
Physical Benefits:
1. Improved Flexibility and Strength
One of the most noticeable benefits of yoga is improved flexibility. Regular practice helps lengthen muscles and increase the range of motion in joints. A study published in the International Journal of Yoga found that practicing yoga for just eight weeks significantly improved flexibility and balance in participants.
2. Enhanced Muscle Tone and Strength
Many yoga poses require you to support your body weight in new ways, including balancing on one leg or holding yourself up with your arms. These activities can lead to increased muscle tone and strength. Research published in the Journal of Strength and Conditioning Research showed that yoga practice improved muscle strength and endurance in participants.
3. Better Posture and Alignment
Yoga helps develop body awareness, encouraging better posture and alignment. This awareness can translate into better posture in daily activities, reducing the risk of back and neck pain. The Journal of Physical Therapy Science reported that yoga practice led to improvements in posture and reduced musculoskeletal pain.
Mental Benefits:
4. Stress Reduction
Yoga is renowned for its stress-reducing effects. Combining physical movement, breath control, and meditation helps activate the parasympathetic nervous system, promoting relaxation. A comprehensive review in the Journal of Alternative and Complementary Medicine found that yoga significantly reduced stress levels and improved psychological well-being.
5. Enhanced Mental Clarity and Focus
Yoga involves mindfulness, which can enhance mental clarity and focus. Practicing mindfulness through yoga has been shown to improve cognitive function and concentration. A study in the Journal of Behavioral Medicine indicated that participants who practiced yoga showed improvements in attention and processing speed.
6. Emotional Balance
Regular yoga practice can lead to improved emotional balance and mood. The meditative aspects of yoga help regulate emotions and reduce symptoms of anxiety and depression. Research published in the Journal of Psychiatric Practice found that yoga was an effective adjunct therapy for individuals with depression and anxiety disorders.
Emotional and Social Benefits:
7. Increased Self-Awareness and Mindfulness
Yoga encourages introspection and self-awareness, fostering a deeper connection between the mind and body. This heightened awareness can lead to better decision-making and greater inner peace. The Journal of Consciousness Studies highlighted how yoga practices enhance self-awareness and mindfulness.
8. Improved Interpersonal Relationships
The calm and centered mindset cultivated through yoga can positively impact relationships. Practicing yoga can enhance empathy, patience, and compassion, leading to more harmonious interactions with others. A study in the Journal of Humanistic Psychology suggested that yoga practitioners exhibit higher levels of empathy and social connectedness.
Which of these benefits feel like something your workplace and community need?
Touch Grass Yoga believes we’re all here for a purpose and to contribute to each other’s lives. We would love to consult with you about how we can support you in making your desired impact in life.
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References
1. [Research on Flexibility and Balance](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433110/)
2. [Journal of Strength and Conditioning Research on Muscle Strength](https://journals.lww.com/nsca-jscr/Abstract/2011/05000/The_Effects_of_Yoga_on_Muscular_Strength,_Muscular.10.aspx)
3. [Journal of Physical Therapy Science on Posture](https://www.jstage.jst.go.jp/article/jpts/26/3/26_jpts-2013-328/_article)
4. [Journal of Alternative and Complementary Medicine on Stress Reduction](https://www.liebertpub.com/doi/10.1089/acm.2013.0051)
5. [Journal of Behavioral Medicine on Cognitive Function](https://link.springer.com/article/10.1007/s10865-013-9526-7)
6. [Journal of Psychiatric Practice on Anxiety and Depression](https://journals.lww.com/practicalpsychiatry/Abstract/2016/07000/The_Effects_of_Yoga_on_Depression_and_Anxiety.5.aspx)
7. [Journal of Consciousness Studies on Self-Awareness](https://www.imprint.co.uk/journal-of-consciousness-studies/)
8. [Journal of Humanistic Psychology on Empathy](https://journals.sagepub.com/doi/10.1177/0022167810382024)