Stress Management Management Techniques Physical Techniques 13 Benefits of Yoga How It Helps the Mind and Body By Elizabeth Scott, PhD Elizabeth Scott, PhD Twitter Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Learn about our editorial process Updated on May 25, 2022 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Facebook Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print Klaus Vedfelt / Getty Images Table of Contents View All Table of Contents What Yoga Is 13 Mind and Body Benefits Yoga for Stress Relief Getting Started Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time. Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best. Yoga derives its name from the word “yoke,” which means to bring together. And it does just that—bringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga's benefits are numerous. What Is Yoga? The practice of yoga involves stretching the body and forming different poses while keeping your breath slow and controlled. This helps the body become both relaxed and energized at the same time. Dating back over 5,000 years, yoga is considered by many to be the oldest defined practice of self-development. The methods of classical yoga include ethical disciplines, physical postures, breathing control, and meditation. While it was first practiced in India, yoga has now become popular all over the world. Many companies understand the benefits of yoga in the workplace, recognizing that relaxed workers are healthier and more creative. Thus, they are sponsoring yoga fitness programs. There are various styles of yoga, some moving through poses more quickly (almost like an aerobic workout) and others that focus on relaxing slowly and deeply into each pose. Some have a more spiritual angle while others are used purely as a form of exercise. 13 Yoga Benefits for the Mind and Body The benefits of practicing yoga are numerous, promoting health in both the mind and body. Some of the most-recognized yoga benefits include: Reduced stress and anxiety Sounder sleep Reduced cortisol levels Improvement of many medical conditions Allergy and asthma symptom relief Lower blood pressure Help with smoking cessation Lower heart rate Spiritual growth Sense of well-being Reduced muscle tension Increased strength and flexibility Slowed aging process Yoga’s benefits are so numerous, it gives a high payoff for the amount of effort involved. Yoga for Stress Relief A little yoga in the morning, at night, or even during a lunch break can reduce stress. There are multiple ways that yoga works to lower stress levels. Studies show that yoga targets stress by lifting mood, allowing for increased mindfulness, and increasing self-compassion. By improving mood, allowing us to focus on the present moment, and encouraging us to give ourselves a break, yoga is an effective stress reliever. Many popular techniques used to reduce stress are derived from yoga, such as: Controlled breathingMeditationPhysical movementMental imageryStretching Yoga combines several techniques used for stress reduction, so it provides the combined benefits of breathing exercises, stretching exercises, fitness programs, meditation practice, and guided imagery in one technique. For those with physical limitations that may prevent a yoga practice, simple breathing exercises, meditation, or guided imagery might be a preferable option and provide similar benefits. You can also look for chair yoga, yin yoga, and restorative yoga, all of which provide relaxation and movement but are not physically challenging. How to Start Enjoying the Benefits of Yoga You'll see more benefits if you practice yoga regularly, so choose a time each day to get on your mat. For people with certain physical limitations, chair yoga can be a good option. Some people feel self-conscious doing some of the poses. This is normal. Over time, your confidence will increase. If you want to enjoy yoga benefits on a limited budget, it is possible to learn from a book or video. Another option is to look for a studio that offers donation-based classes. Online yoga classes may also be more financially accessible. If you can, though, try taking a class in person. Yoga classes can be wonderful for beginners. You are surrounded by people of all levels of expertise and ability, and you will have someone talking you through the process and helping you to learn the correct form. Aside from taking a class, there are several useful apps that can help you with yoga. Many provide tips to help you learn everything you need to know to make the practice a regular part of your life, enabling you to enjoy yoga's benefits for years to come. A Word From Verywell The list of yoga benefits is long. One of the most notable is using yoga for stress relief. That said, this practice isn't for everyone. So, if the physical practice isn't possible or enjoyable for you, you may want to consider other options for boosting your mental and physical health. That are many mental health strategies focused on self-improvement and many options for reducing stress. Find what works for your mind and body and do that. Was this page helpful? Thanks for your feedback! Struggling with stress? Our guide offers expert advice on how to better manage stress levels. Get it FREE when you sign up for our newsletter. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 4 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Li AW, Goldsmith CA. The effects of yoga on anxiety and stress. Altern Med Rev. 2012;17(1):21-35. Bahçecioğlu Turan G, Tan M. The effect of yoga on respiratory functions, symptom control and life quality of asthma patients: A randomized controlled study. Complement Ther Clin Pract. 2020;38:101070. doi:10.1016/j.ctcp.2019.101070 Bock BC, Fava JL, Gaskins R, et al. Yoga as a complementary treatment for smoking cessation in women. J Womens Health (Larchmt). 2012;21(2):240-8. doi:10.1089/jwh.2011.2963 Riley KE, Park CL. How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health Psychol Rev. 2015;9(3):379-96. doi: 10.1080/17437199.2014.981778 Additional Reading Brown RP, Gerbarg PL. Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—Clinical applications and guidelines. J Alt Compliment Med. 2005;11(4):711-717. doi:10.1089/acm.2005.11.711 Granath J, Ingvarsson S, Von Thiele U, Lundberg U. Stress management: a randomized study of cognitive behavioural therapy and yoga. Cogn Behav Ther. 2006;35(1):3-10. doi:10.1080/16506070500401292 West J, Otte C, Geher K, Johnson J, Mohr DC. Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol. Ann Behav Med. 2004;28(2):114-8. doi:10.1207/s15324796abm2802_6 Speak to a Therapist for Stress Management Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.