The Health Benefits of Yoga

From NY Times

One possible reason for yoga’s many benefits: It is an intentional practice that requires focus from both the mind and the body. Many people exercise while also engaging in other activities or distracting their minds to pass the time — they watch shows while doing elliptical training or listen to podcasts while jogging.

But “if you are in a yoga class, that doesn’t happen — usually you’re focused on the instructor, you’re focused on your breath, you’re focused on the alignment of your body and postures,” said Neha Gothe, the director of the Exercise Psychology Lab at the University of Illinois at Urbana-Champaign, who studies yoga. “And so your mind is very much present in the moment in the movement.”

Because of this emphasis on connecting the mind and the body, yoga may lead to greater mental health benefits than other forms of exercise. Research suggests that yoga reduces anxiety, elevates mood and reduces stress, perhaps more than aerobic exercise. A 2023 clinical trial also found that yoga reduces symptoms of depression and improves sleep.

The act of doing yoga tamps down activity in certain pathways within the body that get ramped up in response to threats, collectively referred to as the hypothalamic-pituitary-adrenal system, one scientist said.

Some studies suggest that yoga can also reduce the frequency and severity of migraines, and a recent review of five studies found that it “may offer benefits to cognitive function” among people ages 60 and older.

Yoga might provide relief for aching backs, too. In a 2020 report, the Agency for Healthcare Research and Quality analyzed the results of 10 clinical trials, concluding that yoga may ease lower back pain and improve low back function. The American College of Physicians now recommends yoga as a first-line treatment for chronic low back pain.

Yoga doesn’t require a huge monetary or time investment compared with many other forms of exercise. The only equipment you might want is a yoga mat and yoga blocks, but even those can be optional.

Although in-person yoga classes can be pricey, many online classes are offered for free and provide a similar quality of instruction, Dr. Nevins said. Dr. Das’s favorite classes include Yoga with Adriene and Do Yoga With Me. If you need modifications, Dr. Schmalzl recommended the Accessible Yoga Studio.

Dr. Birken practices yoga almost every day and also likes Five Parks Yoga online.