Improves Flexibility and Balance

Improves Flexibility and Balance

Could Promote Sleep Quality
Poor sleep quality has been associated with obesity, high blood pressure and depression, among other disorders (25Trusted Source, 26Trusted Source, 27Trusted Source).

Studies show that incorporating yoga into your routine could help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.

The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups (28Trusted Source).

Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications (29Trusted Source).

Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness (30Trusted Source).

Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.

SUMMARY:
Yoga may help enhance sleep quality because of its effects on melatonin and its impact on several common contributors to sleep problems.
9. Improves Flexibility and Balance
Many people add yoga to their fitness routine to improve flexibility and balance.

There is considerable research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.

A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group (31Trusted Source).

Another study assigned 66 elderly participants to either practice yoga or calisthenics, a type of body weight exercise.

After one year, total flexibility of the yoga group increased by nearly four times that of the calisthenics group (32Trusted Source).

A 2013 study also found that practicing yoga could help improve balance and mobility in older adults (33Trusted Source).

Practicing just 15–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance.

SUMMARY:
Research shows that practicing yoga can help improve balance and increase flexibility.
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10. Could Help Improve Breathing
Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.

Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.

In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity (34Trusted Source).

Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems and asthma.

Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma (35Trusted Source).

Improving breathing can help build endurance, optimize performance and keep your lungs and heart healthy.

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