13 proven benefits of yoga you need to know

*This article is medically reviewed and verified by this higly qualified yoga teacher, Mary Irby! ( See more here )


If you are currently practicing yoga or about to start your journey, you have probably pondered the following:

Why I should practice yoga?

What are the benefits of yoga?

How can yoga change my life?

So, in this particular article,

I will outline the 13 top benefits of yoga that will change your life and motivate you to come to your mat each day.  When I started my personal yoga practice, I saw huge benefits quickly, and I think you will, too!

Have a look at what are we going to discuss about  (it is clickable):-





What are the Benefits Of Yoga?


Yoga improves your Flexibility

blood pressure 1


Maintains your blood pressure

kids excitment


Live a stress free life with Yoga

nerve cell 2213009 1920


Strengthens your Nervous System



Maintains your blood sugar level

back pain


Relieves Back Pain



Increases your Lung Capacity


Reduces Inflammation



Increases your Self-Confidence



Achieve Smartness with Yoga

touching each other fingers

Improves the Sexual Health

liver 2

Detoxifies your Liver


Prevents & cure thyroid

end 1


What are the benefits of yoga?

Check out our video on the ” Top 10 benefits of Yoga ” instead of reading ( if you want )

Well, my answer ( What are the benefits of yoga? ):-

Yoga not only helps with flexibility and improves our posture, but it actually benefits the entire body from head to toe. 


For example, downward dog pose may prevent hair loss, Bhramari pranayama is thought to improve eyesight, plank pose will help strengthen your core and arms, and the list goes on and on.

There are so many benefits because yoga heals each and every part of our body.

The scientific research of yoga reveals the truth about the benefits of yoga. Of course, there is nothing like proving it to yourself by coming to your mat daily!

Did you know the following facts?


Yoga is the most complementary health approach!  


Over-52,000 Registered-Yoga-Teachers-Over-16,000-yoga-schools-yoga-visual

These numbers continue to grow, according to IDEA Health & Fitness Association.

So, after reading these facts..

Are you excited to know the Benefits of Yoga?

If so, then, check this out.

1St Benefit Of Yoga: It Increases Flexibility

According to the latest statistics presented by “The Good Body”, over the last several years yoga has continued to increase in popularity as a way to improve flexibility.

I mentioned this benefit at the top of my list because flexibility is the most common reason yogis claim to start a yoga practice.

Credit:- TheGoodBody


Now, before I present before you the 5 yoga poses for flexibility, have a look at this experiment conducted by the International Journal Of Yoga
They published this case study to see the impact of yoga on athletes over a 10 week period and the results were stunning. 
The YG (Yoga Group) has 1.8 inch increase in Sit reach Test ( hamstring flexibility) , 1.0 inch increase in Shoulder flexibility and a 4 seconds increase in Stork Stand, which tests balance.
Below, you’ll find the tabular data for this study

Now it is the time to show you the 5 perfect poses to start your practice, so grab your mat!








2 ) Benefits Of Yoga: It maintains your blood pressure.


More than 360,000 American deaths in 2013 included high blood pressure as a primary or contributing cause. That is almost 1,000 deaths each day says the Center for Diseases Control & Prevention.
Credit:- cdc.gov
Don’t take the High BP lightly because it can take your life!
High Blood Pressure leads to cardiac arrest, strokes and even death. That’s why it is also known as ” Silent Killer “.

How does yoga helps maintain normal blood pressure?


Yoga can help you…

  • By reducing stress levels because it is the major cause of hypertension 
  • By improving your blood circulation. 
  • By giving you a slim & fit body because obesity is also a major concern that promotes hypertension.
  • By improving your sleep

Here’s a case study to support these findings:

Key Terms- SBP (Systolic Blood Pressure), DBP (Diastolic BP),  MAP (Mean arterial pressure)




In 2011, Evidence-based Complementary and alternative Medicine published a research paper according to which  Iyengar Yoga improves blood pressure.
The participants were in two groups having slightly elevated blood pressure. One group performed yoga while the other group had dietary adjustments. 
The 1st group (know as IY or Iyenger yoga) performed Iyengar exercises for over 12 weeks.
The 2nd group (know as EUC or Enhanced usual care) made some personalized dietary adjustments for over 12 weeks (they were not performing yoga)
And here are the results, 
In the EUC group, 24-h Systolic blood pressure (SBP) , Diastolic BP (DBP) and mean arterial pressure (MAP) significantly decreased by 5, 3 and 3 mmHg, respectively, from baseline at 6 weeks but were no longer significant at 12 weeks.
In the IY group (1st group), 24 h SBP, DBP and MAP was significantly reduced by 6, 5 and 5  mmHg at 12 weeks  “
Thus, the 1st group produced clinically meaningful improvements in 24 hours systolic & diastolic blood pressure.
You can view the full case study here
Now, let me tell you the best yoga asanas which can improve your blood circulation to maintain your BP.

1. Bound Angle Pose (Baddha Konasana) 


2. Corpse Pose (Shavasana)


3. Dolphin Pose  


3) The Benefits Of Yoga: Live a stress-free life.

One Life One-Body-Live-Stress-Free

Before going deep into the topic, let me tell you that stress kills your brain cells.

That’s why brain cells stop growing when you’re an adult and the only solution is a calm environment that can be achieved through yoga or meditation.

A bit easy right? But very effective!

Do not worry that you have to perform yoga for hours to reduce your anxiety or depression levels.

People who do a little bit of yoga each day find it very easy to handle things when life get crazy.

Yoga can benefit three of our aspects: mind, body, and breathing

Practicing it helps you build balance, focus, and calmness.

Credit: University of Utah

(Case study textual) According to Harvard Health School, when 3 types of people (12 experienced yoga practitioners, 14 People with Stress-related problems, 16 healthy volunteers) were subjected to more or less painful thumbnail pressure.


People suffering from stress perceived pain at lower pressure levels and had the greatest activity in areas of the brain associated with the pain response

While in contrast, the yoga practitioners had the highest pain tolerance and lowest pain-related brain activity during the MRI.



(One more reason) Yoga decreases the level of cortisol (Stress Hormone) which affects the level of serotonin and thus makes you feel less stressful.
So, what poses to perform for stress relief? 

Sukhasana (Easy Pose) , Vajrasana, Sasangasana

4. Yoga can strengthen our nervous system


We all know that our nervous system is the most crucial part of our body (if you don’t know than look at the diagram, how complex! ) .

Without NS, you cannot even feel if you got burnt!!

So, we need to take care of our nervous system
But without proceeding any further, you should  know the basics so that you can easily understand the impact of yoga on the nervous system.

Nervous System: Basics

(SNS= Sympathetic nervous system, PNS = Parasympathetic nervous system)


We have two types of nervous systems: sympathetic nervous system and parasympathetic nervous system, both are antagonistic meaning their functions are opposite to each other.

The sympathetic nervous system is responsible for fear, fight and flight (known as 3F) which is obviously common to function on a daily basis. 

When this system is active, it releases adrenaline into the bloodstream, as a result, there will be high blood pressure, high metabolic activities & high breathing rates, etc. 

All this happens to prepare you for the 3F condition

The parasympathetic nervous system deals with involuntary actions (out of our control) like pumping of the blood, metabolic rates, breathing activities, etc. 

When this system is active, it reduces blood pressure, metabolic rates, breathing activities, etc. Your body will be at peace and you will feel comfortable.

So, now you see they are antagonistic (woring as opposites) to each other 

Yoga reinforces the parasympathetic nervous system to bring peace and calmness into your life.

And do you know?

What happens when you are dealing with your stressful jobs and busy lives?
When you’re in a stressful position, your body produces a lot of cortisol (stress hormone).
With a large volume of cortisol, it decreases our reflexes, weakens our memory, and it also affects our focus, thus influencing our whole life 🙁

To reduce the level of cortisol you need to activate the parasympathetic nervous system and for that, you need a strong central nervous system.
And yoga activates the parasympathetic nervous system like this

( Just Kidding! ) A strong nervous system, balances and regulates the level of cortisol.

You can have a strong nervous system with Yoga 🙂

Yoga can strengthen our nervous system by increasing coordination with the help of pranayama, asanas, and mental relaxation.

And this also stimulates the parasympathetic nervous system and as a result, it lowers the high production of cortisol. 

You can also reduce stress by hanging out with friends, listening to peaceful music, doing meditation, etc.

Now, what asanas or breathing exercises should you do to strengthen your nervous system?

Well, this breathing exercise reduces stress-

Anulom Vilom Pranayama helps in reducing the level of cortisol (Stress Hormone) and it also has a soothing effect on the sympathetic nervous system.
anuloma viloma pranayama sequence

And here are the 3 Yoga Asanas which will assist you in getting a strong nervous system.

Ardha Matsyendrāsana,  Halasana,  Balasana

5) The benefits of Yoga: Reduces Blood Sugar Level

Some Statistics to make you aware how dangerous Diabetes is:-
If you want to know the overall statistics, then see this report. 

But the good thing is that-
According to several studies, yoga can have a positive effect on high blood sugar by reducing the stress associated with hyperglycemia,”.  –


Well, honestly, I would say that stress is a major cause of various problems. 

So, learn to live a stress-free life.

And you already know that yoga helps to live a stress-free life (discussed in the above points) 
Low-stress levels =  More normal Blood Sugar- nor too high or too low
Well, there are also other causes of Diabetes, Have a look
causes of diabetes chart
Now, let us see

How exactly yoga helps in diabetes? 

It helps in the following ways:-

a) Engaging the muscles in physical activity- 

Back Fitness Yoga

Just like the other physical exercises ( like aerobics), it promotes the glucose uptake by muscles, as a result, it lowers the blood sugar level and also reduces the risk of heart diseases like strokes or cardiac arrest.

b) Weight loss:-  

women with measure tape measuring waist

You already know from the above chart that obesity is the major cause of diabetes. 

But yoga can assist you to reduce weight and to regulate it, both factors are vital for reducing the risk of cancer, cardiovascular diseases, and type 2 diabetes.

c) Yoga helps to restore the pancreatic cells- 

Yoga Poses like Vakrasana,  stretches & relaxes the pancreatic area which as a result helps to activate the production of insulin-producing beta cells.
Not only blood sugar, but it also lowers bad cholesterol 🙂

6) Benefit of Yoga: Relieves Back Pain


For most of your life, you don’t pay attention to your spinal muscles.

But they also need your care and attention.

Most back pain is temporary, but when it happens, it disturbs the daily schedule of life.

Well, yoga can help us because it has a direct effect on both the abdominal muscle and the back muscles and these muscles support us in gaining the right posture and movement.

And yoga poses like Knee Tuck, Seated Twist, etc. Stretches your body which in turn helps you to reduce back pain.

Stretching also supports the Hamstring muscles, if these muscles are tight, it may contribute to back pain. Also, stretching allows the toxins to flow out of your muscles and thus it nourishes the soft tissues in your back.
And Don’t Be Negatively Emotional
Because – According to Dr. Susanne Babbel, a psychologist specializing in trauma and depression, who writes in Psychology Today,  says “Studies have shown that chronic pain might not only be caused by physical injury but also by stress and emotional issues.”
But you can easily solve this problem by performing meditation daily in the morning.

7) The Benefits of Yoga: Increases your lung capacity 


Do you know?

Not all your air cells of the lungs take an active part in the breathing process.

And this has a huge impact on health

For an energetic body, you definitely require strong lungs

And the good news – “

” According to a press release by the American College of Chest Physicians, they found that after performing yoga for 12 weeks, it cures shortness of breath, lung function, and inflammation,”

Well, now the question is– 


Here are some points that show the impact of yoga:-

  • It increases the activeness of air cells because it involves thoracic, abdominal & clavicular breathing.
  • Standing yoga poses help to strengthen the muscles of the back to keep it straight. Thus, it increases the lung capacity to inhale more oxygen.
  • Longer breaths could clean your nasal passage and it can help people with allergies. 
  • It can reduce stress levels, as a result, it pacifies our nervous system which positively affects the respiratory system. 
  • It can widen the pelvis by extending the pelvic ligaments. 


According to the chestnet.org, ” An estimated 24 million Americans may have COPD (Chronic obstructive pulmonary disease), which includes chronic bronchitis, emphysema, or both. 

Patients with COPD have trouble exhaling air out of their lungs, making it difficult to inhale healthy new air. “

With yoga, it increases breath awareness which can cure lenient asthma and  COPD  by reducing inflammation and by increasing the productivity of the lungs.
As I have successfully proved that yoga is really beneficial for the lungs.
So, here are some yoga videos (links to YouTube)  to improve your lung condition. 
2) Bhujangasana (2 minutes)
3) Matsya Asana (2 minutes)
4) Anilom Vilom (2 minutes)



8) The benefits of Yoga: Get rid of Inflammation 

Before going any deeper into this particular topic, let us see its particular definition given by WebMD:


This definition is given because you need to know the basics to understand better.

And also, there are two types of inflammation and we prefer yoga, to cure the second one.

Difference between acute and chronic inflammation
As observed from the above table, you know that Actue Inflammation can be cured automatically by our immune system. 
But then, What about Chronic Inflammation?

The answer is that Chronic inflammation is dangerous and can cause everlasting damage if left unnoticed or untreated. 

And the below helps the inflammation to get to the next level:(


So, after knowing  some basic knowledge, let us now see 

How yoga slows down the harmful effect of chronic inflammation?

Well, the answer is simple
Yoga stimulates the following activities which reduces the harmful effect of Inflammation:-
  • First of all, yoga naturally relieves stress by reducing the cortisol levels (This stress is the major problem of our life, so get rid of it first!)


  • According to some studies, it stimulates the production of “Adiponectin hormone” which is anti-inflammatory in function. As a result, it reduces Inflammation.


  • And it also helps the body to detox, it aids in digestion, and it also promotes healthy lifestyle which as a result reduces Inflammation.

And if you want to know in detail about the health impacts of yoga on Chronic Inflammation, you can read this case study published by Harvard Medical School.

And finally

What yoga poses to do?

1. Child’s Pose

2.  Triangle Pose


9) The benefits of Yoga: Builds up Self-Confidence & Inner Strength.


How yoga builds up self-confidence?

Well, what happens when someone starts to care about you?

You feel more confident to talk to them, to share your feeling with them, etc.

Just like that when we perform yoga, it sends a positive note to our mind & soul that we care about ourselves. Thus, it builds up confidence.

And even when you do yoga in a group or you go to a yoga class, it itself boost our confidence and our self-esteem.

For example:- when you are you talk to different people, you learn from them, etc.  As a result it builds up confidence.

Well, yoga can also boost up your confidence or inner strength through the following:-


  • It stimulates relaxation in our body


  • The breathing exercises mean you to focus on your breath and as a result it promotes self-awareness.


  • When we perform yoga, it builds up our physical strength and later on, after some experience, we try to perform more challenging poses as a result we feel stronger on the inside.


  • It also helps you to learn self- calmness and the ability to remain calm helps you restore self-confidence.  
With these points, we can say that yoga helps to build up self- confidence.
And honestly, it is all about loving yourself
“And when we love our body, it helps us to gain confidence with our own-self.”
You can also watch this video to learn more about yoga poses that helps to stay confident 🙂


10) The benefits of Yoga: It makes you smart!




Do you want to be like Sherlock?
A case study published by Science Daily has shown that regularly practicing Hatha yoga, mindfulness or  meditation can  improve the brain’s executive functions to a greater extent.
Here’s a few lines from the case study:-

Another study conducted by-

Journal of Physical Activity & Health also says that 20 minutes of yoga make your brain more effective and helps to quickly process information.

After seeing these research papers, I would personally suggest that, if you are a student, consider performing yoga for a few minutes. That will really help you stay sharp and focused.


Well,  let me tell that you that yoga breathing exercises like pranayama activates the prefrontal cortex of the brain, therefore making you more  active about your senses and emotions.
So, do these 3 yoga asanas  to make your brain more sharp!!
  • Big Toe Pose (Padangusthasana)
  • Child’s Pose (Balasana)
  • Downward Facing Dog (Adho Mukha Svanasana)

11)  Benefits of Yoga: Improves the Sexual Health


First, let me prove this point by showing you the case study


Apart from the case study, Lauren Zoeller, a certified yoga instructor and the Whole Living Life Coach based in Nashville, Tennessee says “Sex and yoga both benefit your physical, mental and emotional state. Learn to practice them regularly for access to feeling your absolute best!”

According to Lauren Zoeller, yoga helps you to listen to your body and also it increases awareness.

And the more you’re present with your partner,  better the experience will be.

So, let us make it simple and break in points on

“How yoga can improve your sex life? “

girl-worried-by-seeing-the -laptop

  • It reduces your stress levels (again, huh! ) By lowering down your cortisol levels, thus increasing sexual desire and making your sex life more awesome.


  • It increases the flexibility.


  • It helps you to build self-esteem and healthy body

pelvic region
  • It increases blood circulation in our pelvic region, making it more alive!

Well, now you know the impact of yoga on libido.

Then, watch this video to create that impact through yoga.

12) Benefit of Yoga: It detoxifies your liver

Let us start this point with some stunning facts on the liver:-
  • The liver is the second biggest organ (about the size of a football) after skin, which means it has lots of jobs to do.
  • Your brain depends upon your liver for better functioning, as it is the major regulator of plasma glucose & amino levels. As a result, if our liver get’s out of control it can result in coma.

  • It helps to keep the toxins and carcinogens away from the bloodstream otherwise they will recirculate in blood flow (if liver is not functioning well)

Thus, the liver plays an important role and we need to keep it healthy!

How yoga can keep the liver healthy?


    • Yoga exercises help in liver stimulation, as a result, it cures, various liver-related problems.

  • Poses like ” Ardha Matsyendrasana ” exert pressure on the liver, which helps the liver to gain strength and also supports it to recover from inflammation, stress, and apoptosis.


  • Dhanurasana yoga poses assist the body to get rid of fatty liver and to convert that fat into energy sources

  • Yoga also supports circulation of oxygen & blood through the liver, thus getting rid of fat, infectious bacteria and toxins from the liver.

Well, are you interested to see the impact of yoga on your liver by yourself?

If yes, then read below the 3 yoga asanas to detoxify & strengthen your liver

1) Ardha Matsyendrasana


This yoga posture is known for its benefits for the liver. The posture helps to stimulate and strengthen the liver by exerting pressure on it.
To practice this yoga, sit cross-legged and then cross your left foot over the right one. After this raise your knees and place your right hand over the left leg and hold your left foot. 

Now, press the left leg slowly against your abdomen and turn your head to the right side at the same time.

2) Kapalbhati Pranayama


This is a breathing exercise that will promote the health of the liver with the functioning of the spleen.

For this yoga posture, sit cross-legged on the yoga mat with closed eyes and spine straight.

Now, inhale deeply and exhale out forcefully through both nostrils.

Repeat this procedure for at least 5 minutes daily.
This exercise prevents various liver diseases like jaundice, hepatitis, and cirrhosis, etc.

3)  Dhanurasana (Bow Pose)


This yoga posture is very beneficial for people suffering from fatty liver and it also massages the liver, which helps in proper digestion.

For this yoga pose, lie on your stomach and then hold both your feet with your hands. After, this pulls your both feet slowly and gently and look straight start feeling your breath.

After 10-20 seconds bring your legs and chest slowly to the ground and calm down.

13) The Benefits of Yoga: Prevents & cure thyroid


According to Barkatullah University (Bhopal), yoga is effective in treating & preventing hypothyroid disorder.

In this study, 20 female patients suffering from hypothyroid disorder were subjected to one hour yoga session for a period of one month.

And here is conclusion taken from the article-


This means it is practically proven fact that yoga if taken as complementary therapy can make the medical therapy more effective.

Symptoms of thyroid
The most common symptoms of thyroid are:-
  • Low energy,
  • In capability to tolerate cold,
  • Dry skin,
  • Constipation
  • And there might swell of the throat, which is also known as goiter.

The above symptoms are common except the last one.

And if you think you have thyroid disorder than it is best to discuss it with the doctor. 
And again, remember!!

Yoga cannot completely eradicate the thyroid imbalance and you must consider yoga as a complementary therapy.



How yoga will help with thyroid problems?

  • Ans:) Yoga can prevent  and cure thyroid problems in following ways:-

    A lifestyle with full of stress is the major contributor to the thyroid disease, but giving oneself in yoga can manage stress to a great extent.
  • It can help with fatigue & muscle pain if you are already suffering with thyriodrelates
  • Pranayama and asanas influence relaxation and reduce stress.

  • Yoga poses which are related to throat, stimulating improves circulation of blood and flow of  energy around the thyroid which results in stretch and strengthen of neck.

Yoga postures for your thyroid

The following yoga postures will strengthen your thyroid.

Keep in Mind:-

Do not perform all the yoga asanas at once and modify any of the following poses according to your body.

Be kind & gentle to your body.

Sarvangasana (The Shoulder Stand)

Source: Stylecraze

Note: – Before performing this yoga pose, warm up yourself by performing Tadasana or lower back exercises as we suggest relieving any spinal pain before performing this yoga asana.

Step-by-Step instruction to get into this pose-

1) Put a towel or a blanket below your body for support.

2) Lie down with your arms close to your body and your palms facing down.

3) Use your arms & back to assist you in lifting your legs

4) Now, take a breath inside and lift your legs up to 90 degrees

5) Slowly exhale and bring your legs over your head.

6) Take your hands, put them on your back and slowly lift your legs up.

7) Raise your legs straight up towards the ceiling.

8) Try to keep your body in a straight line as possible.

9) Hold the pose up to 10 seconds and breathe normally

10) Release the asana by taking your legs back over your head

11) With the help of your hands bring your upper body down.

12) Get back on the mat and the rest.

13) Lie down in corpse pose and rest. Don’t get up immediately. 

Fish Pose (Matsya)

Source : lovetoknow.com
Caution:-  Do not perform this pose if you are pregnant or suffering from a hernia or a neck or back injury.

1) Lie on your back with your legs and arms extended out

2) Lift your pelvis slightly above the floor and slide your arms underneath your hips with your palms down

3) Come up onto your elbows and raise your upper body to look upon your feet

4) Open up the chest and roll the shoulder back

5) Try to bring the crown of the head down on the floor

6) Hold here up to 10-15 seconds and balance gently on your elbows and the crown of your head

7) Gently release the pose by sliding your head back 

8) Release your arms from beneath 

9) Now, relax by coming into corpse pose (savanasana) 

10) Stretch out your body and relax until your breath comes to normal.


At the end of this article,  I can only say that Yoga Benefits are enormous & stunning
Let me tell you that there are more that 100 styles of yoga
And doing yoga can do wonders for you: It can delay your age
So, now…
What do you think about yoga and its benefits?
In what ways yoga is beneficial for you?
Do you like the above benefits?
Tell us in the comment box, now!!!

Frequently Asked Questions

What are the 13 benefits of yoga?

Here, are the 13 benefits of yoga –
1. It Increases Flexibility
2. It can lower your blood pressure
3. Live a stress-free life with it.
4. It can calm your nervous system
5. It reduces blood sugar level
6. Relieves back pain
7. Increases your lung capacity
8. Helps in getting rid of Inflammation
9. Builds up Self-Confidence & Inner Strength.
10. It can make you smart by making your brain more efficient
11. It improves the Sexual Health
12. It detoxifies your liver
13. It prevents & cures thyroid

Is it proven that yoga increases flexibility?

According to the case study conducted by the International Journal Of Yoga.

It was found that after doing yoga for 10 weeks there were 1.8 inches increase in Sit reach, 1.0 inches increase in Shoulder flexibility and 4 seconds increase in Stork Stand.

Thus, yoga increases flexibility.

Can yoga cure high blood pressure?

Yes, yoga can cure high blood pressure by reducing stress levels because stress is the major cause of hypertension, with yoga or pranayama it can reduce cortisol level to a great extent.

Thus, lower down the blood pressure.
See more in the article!

How does yoga calm the nervous system?

Yoga can calm down our nervous system by activating our parasympathetic nervous system which in turn regulates our cortisol levels, as a result, it pacifies our nervous system.

How does yoga help with diabetes?

Yoga helps in diabetes by
1) Engaging the muscles in physical activity thus promoting glucose consumption
2) Weight loss because obesity is the major cause of diabetes
3) Restoring the pancreatic cells because yoga poses stretch the pancreatic area

Can yoga help with back pain?

Yoga improves spinal flexibility and poses like knee tuck, seated twist, etc stretches your body which in turn reduces back pain.

Does yoga help with breathing?

Well, yoga can help with breathing by
1) Increases the activeness of air cells because it involves thoracic, abdominal & clavicular breathing.
2) Strengthening the muscles of the back to keep it straight as a result it increases the lung capacity to inhale more oxygen.
3) Longer inhalation in pranayama can clean your nasal passages thus assist people with breathing.