Reduce Stress & Improve Sleep: Top 5 Health Benefits of Daily Yoga (Backed by Science)

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Very often, Yoga is understood to be a set of exercises or postures that focus on enhancing the functions of our body.  It is increasingly becoming popular across the globe, and millions of people are now practising it to improve their physical bodies. However, the Science of Yoga transcends the mere ability to do a headstand or touch ones toes! The traditional system of Yoga goes far and beyond a stretching routine and offers so much more than mere physical improvement. It is not just about holding poses; it is about building mental and physical strength and cementing healthy habits for life. It is a comprehensive practice—indeed, a lifestyle. 

Its origins can be traced way back to 5,000 years ago in India. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to bring together’ or ‘to unite’, symbolizing the union of the individual self and the universal consciousness. It focusses on bringing a perfect harmony between the body, mind, and spirit. 

Although most forms of yoga are not considered to be as intense as other workout regimens, practicing Yoga on a daily basis has been scientifically demonstrated to help you with undeniable health benefits — physically, mentally, and spiritually. After all, yoga has been around for quite some time now. Here are some of the major advantages of Yoga that will have you unrolling your mat at the earliest. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga’s benefits are numerous!

top 5 health benefits yoga


  • Stronger Bones and Muscles

As per scientific research studies, practising Yoga regularly leads to increased bone density in the body, which can prevent any chances of cartilage or joint breakdown, or fractures, especially in old age. Thus, it is an excellent way to manage the symptoms of Osteoporosis. It also improves our posture as there are dozens of asanas that strengthen our backbone and protect our spine. Surya Namaskar is a complete practice for bone strengthening. To add to that, holding a yoga pose also builds muscle strength: core as well as muscle strength. Many of the poses, such as downward dog, upward dog, and the plank pose, build strength in the upper part of the body. The asanas done in standing position, especially if we hold them for several long breaths, build strength in our hamstrings, quadriceps, and abs. When done right, almost all the poses build core strength in the abdominal muscles. Thus, Yoga is a gentle yet effective way to form stronger bones and muscles. 

  • Relief from Chronic Pain

Chronic pain can disrupt one’s sleep, interfere with relationships at home and work, and determine one’s quality of life. These days, people are turning to alternative therapies for the treatment of chronic pain, and Yoga is being embraced worldwide as an effective remedy. Arthritis, migraine, low back pain, any many other types of chronic pain conditions can be managed effectively with Yoga. Stretching our muscles makes us feel less stiff or tired as it eases the tension in the limbs, promotes relaxation, improves flexibility, and facilitates better mobility. Slow movements coupled with deep breathing increase the blood flow, thereby improving blood circulation in the body. Moreover, the asanas and pranayama harmonize the physiological system and initiate a “relaxation response” in the neuro-endocrinal system, which gives relief from long-standing aches and pains. Yoga has the unique advantage of combining physical therapy with mindfulness and breathing exercises, giving therapists and health professionals a comprehensive way to tackle chronic pain both at the physiological as well as psychological level.



  • Boosts Mental Health

Several studies from the 1970s till date, suggest that Yoga can help manage the symptoms of depression, anxiety, and stress, among other benefits. As a form of low-impact exercise, it has been proven to lower stress hormones in our body while simultaneously increasing the feel-good chemicals that help improve our mood. It teaches us about two vital elements: deep focus and conscious breathing, which help to declutter our mind and strengthen the mind-body connection. Many of the psycho-somatic disorders such as IBS can also be managed well by practicing Yoga every day. Yoga improves the quality of our sleep and helps regulate our emotions in a positive manner. You may feel increased mental and physical energy, raised alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga. Mudras and Chanting can also be incorporated to maximize the benefits.  

Yoga’s effects also are believed to slow the natural aging process — there is less brain shrinkage in the areas of the brain that process information and store memories, says Dr. Keenmon. Thus, making Yoga a part of our lives can help protect against the effects of aging on our body, memory, and cognition. Not only does Yoga benefit us as a complementary treatment for various psychiatric disorders like PTSD, ADHD, or Schizophrenia but also aids in the treatment of memory-related issues like Parkinson’s and Alzheimer’s. All in all, with a balanced mind, one starts to look and feel younger over time!


yoga sound healing


  • Boosts Immunity and Helps Maintain a Healthy Body Weight

Yoga ensures optimal functioning of all the organs in our body.  It has been scientifically proven that practising Yoga every day can lower our risk of Heart disease and Asthma symptoms over time. 

Stress is known to be the leading cause of illnesses around the world as it brings down the efficiency of our immune system to fight off infections. Not only does Yoga keep allergies and viruses at bay, due to its immunity-boosting properties, but it also aids in combating lifestyle diseases like PCOD, Diabetes, Hypertension, and Obesity due to its stress-reducing quality. It is holistic and therapeutic in nature and acts as a detox for our entire body. Besides, incorporating Yoga in the daily routine of our lives can help us maintain a healthy body weight, which is an important factor for building a strong defence system against harmful factors. Daily Yoga practice makes us more attuned to our bodies; we become more aware of our real hunger signs and fullness cues, as per Harvard Health. It builds body awareness, which makes one a mindful eater who is able to maintain a healthy weight on a consistent basis.


  • Inner Harmony and Spiritual Growth

Last, but not the least, Yoga promotes inner harmony and spiritual growth. Originated in the country (India) that is revered as the spiritual capital of the world, and deeply intertwined with spirituality, Yoga nurtures a sense of self-awareness, self-discovery, self-growth, and inner consonance. Through mindfulness, Yoga cultivates a deeper connection and understanding of ourselves and the world around us. For instance, while Yoga builds strength on the physical level, it amplifies the effect by building our endurance at the level of our mind and soul. 

Meditation equips us with the ability to observe our thoughts, emotions, and reactions in an objective manner. It empowers us to respond to challenges that life throws at us with a calm, stable, and  centered mind. Deep breathing techniques in Pranayama boost overall emotional resilience and the individual is able to move in the direction of achieving a state of inner peace, which is the ultimate aim of Yoga. It is thus a holistic journey that can be life-transformational if followed diligently. 

It is based on certain principles like:

  • Yama (moral code)
  • Niyama (self-discipline)
  • Asana (postures or poses)
  • Pranayama (mindful breathing techniques)
  • Pratyahara (detachment from the senses)
  • Dharana (concentration)
  • Dhyanna (meditation)
  • Samadhi (state of ecstasy)

In essence, we can say that Yoga is an age-old discipline that encompasses physical postures (asanas), breath control (pranayama), meditation, and ethical principles to promote balance in all areas of our lives. The amount of yoga to do in a week depends on the lifestyle, responsibilities, fitness level and goal of the individual. The best part is that Yoga is for all types and ages; it is customized as per the needs of the person.  For example: people with certain physical limitations can opt for chair yoga. It is ‘inclusive’ and helps to form a community with a spirit of support in place of competition. And…you do not even need any equipment and can be done alone, anywhere with a little space. 

But one thing is for sure, you will see more benefits if you perform Yoga daily. It may be daunting at first; however, little practice on a daily basis can give us long-lasting results. Hence, no matter which style of yoga you practice, it will only improve your journey of life by helping you gain a renewed perspective on life. So, if you have not already tried Yoga, maybe it’s time to unroll your mats!

Today, yoga is still practiced all over the world and its followers are only on the rise! Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June as the International Day of Yoga. Nowadays, it is even combined with other medicines and treatment plans to heal patients inside and out. 

Watch and try 10 asanas to make your whole body stronger at home!