The studies are true. Committing to a solid yoga practice can provide more benefits than just being able to touch your toes.
We’ve compiled some of the most extensive research on how consistently practicing yoga can enhance your mood and overall wellbeing.
Here’s what we found.
Yoga Increases Endorphins and Reduces Stress
What’s happening in the brain when you practice yoga is far beyond any other physical practice. There’s this element of linking mental clarity and focus with the physical action of holding poses and linking that movement with the breath. All of these forces combined allow for the brain to enter a state of “flow”, where all of these processes coexist with one another, thus enhancing and improving overall brain function.
Harvard Medical School did a study on Yoga for better mental health and they found some pretty resounding evidence to support that yoga was positively impacting the brain. They even went so far as to publish, “Studies using MRI scans and other brain imaging technology have shown that people who regularly did yoga had a thicker cerebral cortex (the area of the brain responsible for information processing) and hippocampus (the area of the brain involved in learning and memory) compared with nonpractitioners.”
Along with yoga, meditation (which is a huge part of the yoga practice), “…reduces activity in the limbic system — the part of the brain dedicated to emotions. As your emotional reactivity diminishes, you have a more tempered response when faced with stressful situations.”
Yoga Enhances Flexibility of the Body & the Mind
While so much of the yoga practice is rooted in ancient philosophical wisdom, the benefits of the practice exceed far beyond the capacity of the ancient texts and you can actually feel them in your body. John Hopkins Medicine even went so far as to say that yoga can help alleviate arthritis inflammation and pain. Along with several other benefits, they reported that committing to a yoga practice might not only be beneficial for your physical body, but that these physical benefits also lead to better sleep, brighter moods, and can connect you to a community to help you live a fuller life.
A lot of times we notice the physical benefits first, and then the tranquility of the mind follows and shows up in our daily lives. From this place of peace, we are able to handle conflict better, and take a moment before reacting in most everyday situations that elicit a response from us. The physical and mental benefits of yoga exceed any other physical fitness workout or practice.
Committing to Something Forms New Pathways in the Brain
Because of its prolonged benefits and noticeable physical advancements, the yoga practice has been sought out by people of all walks of life looking to enhance their overall wellbeing. People who have struggled with routine, who have too rigid of a routine, or people who were seeking the thrill of other vices often find that hitting “flow” in a yoga practice satiates all of those needs, thus finding themselves returning to the practice again and again.
This is tied to the connections the brain starts to form with a dedicated, consistent practice.
Over time, the brain becomes fond of the benefits of the practice and will signal to your body that it’s a great addition to your daily routine. What starts out frustrating at first becomes something that you’ve mastered. For example, you may start to notice how refreshed you feel after lying in Savasana for 5-6 minutes at a time after you’re done practicing when the thought of lying still used to seem impossible. Or perhaps you all of a sudden can touch your toes and are able to bend down to pick things up more easily without strain. All of these benefits start to signal to your body and brain that the practice is something improving your mood and making your life better.
How You Can Start Practicing Today
June 21st is International Yoga Day where many people all over the world come to practice. There will probably be tons of local events in your area to get involved with if you’ve already established a practice.
Otherwise, if you’re just starting out with your yoga practice, you might look to a credible and diverse yoga app to get started. There are also tons of free YouTube online yoga classes that are helpful for beginners and anyone who is slightly unfamiliar with the practice.
You also have the option to find a nearby, local yoga studio offering the types of yoga that interest you or can reach out to a teacher directly and start private lessons.
No matter where you choose to start, let the practice be the proof. The more consistently you commit to your yoga practice, the more you’ll start to notice the mood boost. Happy practicing!
One of the many things that deeply resonated with me is the exploration of yoga philosophy, especially karma yoga. In Mark Stephens’ Teaching Yoga, he defines karma yoga as “the yoga of service,” literally translated as the path of “union through action.” He writes that it involves acting without consideration of desire or selfish need—and that idea really stayed with me. Years ago, I spent time at a yoga retreat where karma yoga meant helping in the kitchen or sweeping floors. Today, learning more about it, I expanded my definition of it to bringing microfinance to refugee settlements, co-creating community-based programs, and holding space for others to lead.
This pose is very popular in yoga sequences, especially in vinyasa yoga. The benefits of 
I don’t know about you but something about being by the ocean provides peacefulness and balance to my body and soul; why not practice a pose that embodies that? Benefits of this pose include stretching the thighs, core and shoulders while strengthening the spine, thighs and calves. 
This pose is excellent at reducing back pain and stress, calming the mind and stretching the spine and shoulders. To get into 
Take a deep breath and say goodbye to any tension. Being by laying on your stomach with your arms extend by your sides with your palms up. Take a deep exhale and reach for your heels with your hands while bending your knees. Hold onto your feet while trying to lift your thighs slightly off the mat and gaze forward. Keep in mind that it might be harder to breathe in 
This pose is wonderful at lengthening the hip flexors, preparing the body for backbend poses as well as opening the hip joint and reducing stress and anxiety. Begin in seated position with your feet tucked under your glutes. Extend your right leg back on the mat while keeping your left leg bent in front of you. Take a deep inhale and as you exhale, release your body onto your front leg and extend your arms on the mat in front of you. Try to bring your forehand to touch the mat and close your eyes. Take a few deep breaths, allowing your body to sink even deeper into the pose with every exhale. To exit 
Now, let’s take a moment to sit still and breathe in 
This posture will help you relax even more after getting out of Easy pose. Lay down on your mat or the sand with your legs extended in front of you and your arms by your sides with your palms facing up towards the sky. Close your eyes and bring your awareness to your breath once again but this time, don’t force deep inhalations or exhalations; instead, breathe naturally and simply bring your attention to your breathe. Allow the soothing sounds around you to increase your sense of mindfulness and purpose. The benefits of this asana are endless, a few of which are body awareness, stress reduction, better sleep quality and deep mind relaxation. This asana can be held for anywhere from 5 minutes to an hour and it might just end up in a wonderful nap in the sun.
