The health benefits of yoga

Great for both your body and mind, practising yoga is a holistic way to exercise your body while calming your mind . In fact, research suggests that the ancient art’s focus on strength, flexibility and breathing not only increases participants’ overall fitness but can help ease the symptoms of depression and anxiety.

“Yoga is popular due to the mental benefits it provides,” says personal trainer and health and wellness coach Kristy Curtis. “It’s a good way to work on flexibility and mobility while practising proper breathing and mindfulness.”

So, let’s learn more about getting on the mat...

There are many different styles of yoga, some more vigorous than others. No variation is necessarily better than any other, so the key is to choose a class appropriate to your fitness and interest level. As with all new activity, it’s worth consulting with your GP about what is most suitable for you. 

Among the most widely practised are: 

• Hatha: a gentle type of yoga, well suited to beginners 

• Bikram: a set series of poses performed in a heated room 

• Vinyasa: a variation of yoga where poses are synchronised with the breath to achieve a continuous flow 

• Iyengar: a type of hatha yoga which combines slow movements, poses and breath control.

• Yin: a slower style of yoga in which poses are held for a minute and eventually up to five minutes or more. 

As mentioned, yoga doesn’t just help one area of health and wellness, but instead supports your mind and body with a mix of relaxation and strength practices.  

Physical benefits of yoga

So why is yoga good for you? Having a regular yoga practice has been shown to improve heart health, blood sugar levels and high blood pressure. It’s also proven beneficial for those with lower back pain.

Other physical health benefits of yoga can include:

• Improved flexibility

• Increased muscle strength

• Greater balance

• Improved posture.

What are the mental health benefits of yoga?

Some of the long-term mental health benefits of yoga include:

• Reduced feelings of stress and anxiety

• Improved concentration

• Improved energy

• Improved body image (it could help you be more accepting and less critical of your body)

• Increased mood of people with chronic pain

• May benefit those with a diagnosed mental illness like anxiety or depression.

Related: 5 simple morning stretches for beginners

Yoga practice is suitable for almost anyone, no matter your age or fitness level. In fact, findings from the Australian Sports Commission reported yoga as the third most popular non-sport activity for Aussie women, with over 1.2 million participants. Additionally, in a Deakin School of Psychology study on the benefits of male yoga practise, participants reported feeling more relaxed and calmer in their life generally.  

However, Kristy stresses that a good yoga teacher will carefully guide and observe beginners, modifying postures when needed. And it’s important to seek medical advice before taking on a new physical practise to avoid injury. 

“An asana pose should never cause pain,” Kristy adds. “If it hurts, ease back on the stretch or don’t do it at all. It is important to keep within your physical limits.”  

Related: How to start exercising for beginners

You could feel the result of relaxation after your first session. However, if you practise yoga at least once or twice a week, you could notice more significant mental and physical benefits after six to 12 weeks. Like most forms of fitness, physical results will vary from person to person and depend largely on how much time you’re dedicating to your practice. Yoga should form part of a part of a balanced approach, which includes healthy eating, mental wellness support, and other physical activities.

Keen to experience yoga benefits for yourself? You should always check with your doctor before starting any new exercise regimen, particularly if you’re over 40, haven’t exercised for a long time or have a pre-existing medical condition.  

Whether you’re new to exercise or training for a half marathon, check out The Check Up’s dedicated fitness section for more expert tips to help you achieve your goals.

Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.