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9 Benefits Of Yoga For Your Health!

Ms. Ayesha Nasir

6 min read

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Yoga is all the craze these days and is a popular way to lose weight, but that is not all. Yoga is so much more than just an exercise. It mixes different techniques which provide mental, spiritual, and physical health benefits. It is an ancient practice and recently gained fame when studies showed evidence of its numerous advantages. Even though there is still more research required, many people go off to yoga retreats as they find it calming and can vouch for its many uses.  

Yoga involves physical poses with meditation techniques, which makes it unique. There are many poses in yoga that may have different benefits for your body. If you are new to yoga, enroll in a beginner’s yoga class. Though there are many videos online regarding yoga, getting in touch with a certified yoga instructor is better to avoid mishaps when you do it on your own. Pair yoga with a customized diet plan from a Nutritionist in Lahore if you want to lose weight and get other advantages of yoga.

Benefits Of Yoga

Following are some of the incredible benefits of yoga for your health:

1. Aids in weight loss

Yoga is known to lower weight as it engages all parts of your body. It helps build muscle mass that can burn calories and fasten weight loss. Early evidence shows that it may also increase metabolism, though it needs more research. Another aspect of yoga for weight loss is that it involves being mindful in your daily life, which can result in mindful eating and lead to weight loss. The best Nutritionist in Islamabad may recommend a healthy diet with yoga to lose weight. Mix yoga with other exercises to lose weight faster.

2. Increases flexibility

Yoga poses can be daunting initially, but doing them, in the long run, can make you more flexible. Stretching is an integral part of most yoga poses. It involves all body parts and can be helpful in keeping your joints in motion. Exercising your joints may prevent joint stiffness and inflammation. Better flexibility can improve blood flow in the muscles and make them work better. It can also provide strength to your body and make you more active in your everyday life.

3. Helps relieve stress

Everyday stress can be disastrous for your health because it can increase the risk of many diseases, including heart disease, obesity, etc. Yoga can help relieve stress by combining breathwork, meditation, sounds, and poses as they engage the mind and body. 

4. Supports mental health

Yoga can lower stress and other mental health issues, such as depression. It can have a calming effect on your mind by helping you disengage from your thoughts. It may also improve mood by releasing feel-good chemicals, such as endorphins, in your brain. Breathing techniques help improve focus and make you more conscious about your actions, improving self-awareness. It can reduce anxiety and promote healthy habits that help prevent and manage chronic illnesses.

5. Provides back-pain relief

Poor posture is often the culprit behind back pain. Improving your posture can help provide spine support and relieves back pain. It can improve the alignment of your back by stretching and strengthening your pelvic muscles. If you have chronic back pain, consult a doctor before doing yoga to lower back pain. Some of the most helpful poses for backache relief are cat-cow pose, downward-facing dog, and cobra pose, among others.

6. Promotes heart health

People with a high risk of heart disease can benefit from yoga. Yoga enhances blood circulation and improves the functioning of the heart. It may lower blood pressure and blood sugar, preventing hypertension and diabetes. Yoga may also help reduce weight and fight obesity, which is one of the risk factors for heart disease. Doing the cobbler pose and happy baby pose can boost heart health and lower the risk of heart disease.

7. Supports joint health

Yoga offers low-impact movement for the joints, which helps keep them in motion without harming them. It allows you to carry your weight and may increase bone density, enhance muscle strength and improve balance. People suffering from bone diseases, such as arthritis and osteoporosis, may benefit from doing yoga, as it may reduce inflammation and pain.

8. Improves sleep

Sleep is critical to good overall health. Getting sufficient and quality sleep improves the functioning of your body. Yoga calms your nerves and lowers stress which may result in a peaceful sleep at night. Some studies suggest that they may also improve the symptoms of sleep disorders, such as insomnia, as it increases melatonin and promotes sleep.

Yoga poses that may benefit sleeping patterns are: the legs up the wall pose and reclined goddess pose. Listening to a guided meditation before sleeping may help you sleep better too.

9. Builds muscle

Yoga uses body weight to balance and engages your core and muscles. It can tear and repair muscles that can bulk up your body. It is similar to weight-lifting, a usual exercise for bulking your body. It may take time to build muscles with yoga if you want to build muscle quickly. Mixing yoga with other weight-training workouts can be effective in building muscle mass.

Other benefits of yoga

The benefits of yoga transcend far beyond physical health and wellness. It can also help you socially and emotionally:

a. Improves social life

Taking a yoga class with a loved one can give you some bonding time with them. Joining a yoga class may also increase your social circle as you may meet new people with similar interests.

b. Promotes positive feelings

Yoga can release a number of chemicals that may boost your mood and improve mental health. It can create a positive outlook toward life and make you more self-aware.

It can help you reconnect with your soul and incorporate healthy habits in your daily life. Being around people conscious about health may also be a helpful push to a healthful lifestyle.

5 Yoga poses you must try!

1. Cat-Cow pose

Get on your hands and knees. Level your hands with your shoulders and your knees with your hips while distributing your weight equally to do the cat-cow or Marjaryasana-Bitilasana pose. Inhale and arch your back upwards while bringing your chin to your chest. You should feel the tension release between your neck and tailbone. Exhale gently while lifting your face and lowering the back. Repeat the pose according to your workout routine.

Benefits of Cat-Cow pose

Cat-cow pose can increase flexibility and relax your body. It also stretches your spine and relieves tension in your neck and back.

2. Corpse pose

The corpse pose, or the savasana pose, does not require much physical activity. To do this pose, lie down flat or on your side, depending on your comfort.

Benefits of corpse pose:

It can help lower stress and release tension from the body. It may also help with diabetes management.

3. Downward-facing dog

This pose, also known as adho mukha shwanasana, is one of the most helpful yoga poses. Place your hands on the mat with your palms down and arms above the shoulders. Place your knees on the ground aligning them with your hips.

Gently raise your knees off the ground making a V-shaped position. Push your thighs and heels to the floor for stretching. Hold your body in this position and keep breathing.

Benefits of the downward-facing dog:

It is a versatile pose that stretches the lower and upper body. It improves blood circulation and may help enhance posture. It is also helpful for building strength, muscle, and balance.

4. Child’s pose

The child’s pose is a calming yoga pose with numerous healing benefits. Place your legs on the ground and fold your knees for this pose. Bring your chest towards your knees while bringing your shoulders and face closer to the mat. Stretch your arms and place them on the front side of your head.

Benefits of child’s pose:

The child’s pose is a yoga pose that relaxes the tension in your pelvis. It increases blood flow to the head and neck. It relaxes your body and mind, lowering anxiety and stress. It may also aid digestion as it compresses the stomach.

5. Bridge pose

Bridge pose, or Setu Bandha Sarvangasana, promotes muscle and back strength. For the bridge pose, lie on your back and fold your knees with your feet on the ground hip-width apart. Elevate your hips and lower back while pressing back on your arms and shoulder.

Relax your hips while keeping them in the air with the support of your legs.

Benefits of bridge pose

Bridge pose can relieve back pain by strengthening the back and pelvic muscles. It can lower stress and tension in your back. It may help lower blood pressure and have a relaxing effect on your body.


Yoga is an old practice that is becoming popular for its benefits in weight loss and improving mental health. It is a go-to for many people who have strict schedules as a method to relax. Some preliminary studies have now shown that yoga may have benefits for health, which many yogis were already claiming for many years.

Yoga is a practice for many parts of your body. It is a kind of weight training exercise that uses your body weight to balance the body. Yoga can improve blood circulation, which improves heart health, strengthens muscles, and enhances flexibility. Yoga can improve your posture, enhance joint health, relieve stress, and increase metabolism, which may help with weight loss. Some yoga poses may also better the quality of sleep and fight insomnia.

Some beginner poses you can try are bridge pose, child’s pose, downward facing dog, corpse pose, and cat-cow pose. Give them a try, and they may help you in various ways.

Frequently Answered Questions (FAQs)

Does yoga reduce belly fat?

A few yoga poses that target belly fat may help tone and strengthen your muscles.

How many time should I do yoga in a day?

As a general rule, one hour of yoga for three days a week is enough. Doing a few minutes of yoga can be highly effective too.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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