5 Health Benefits of Practicing Yoga

From calm to cardio: yoga's range of benefits

Woman strikes yoga pose on mat in gear.

From calm to cardio: yoga's range of benefits

Yoga is more than just stretching or meditation. It’s a powerful way to strengthen the mind-body connection, reduce stress and improve overall health.  


No matter if you are doing a fast-paced vinyasa flow or a calming restorative yoga, there is a style for everyone. 

 

“Yoga is a good way to reconnect mind, body and spirit — to allow someone the resilience to face whatever stressors or obstacles come throughout the day,” says Poulina Uddin, MD, a cardiologist at Scripps Clinic who teaches a weekly vinyasa yoga class for cardiac rehab patients. 

 

If you have prior injuries, have had surgery recently, or have a specific health concern, check with your doctor or yoga instructor to find out which poses to avoid or modify. There are many different types of yoga styles. 

 

You may need to avoid or modify certain poses, for example if you are pregnant, have high blood pressure, glaucoma or have sciatica. 

Health benefits of yoga

1. Reduce stress and anxiety 

Stress and anger can be major risk factors in heart disease. Learning to deal with these negative feelings can help lower the risk and benefit overall wellness. 

 

Yoga helps balance the nervous system by combining mindful breathing, meditation and movement all of which promote relaxation and reduce stress. 


“In the same way yoga improves strength, flexibility and resilience for the body, it does the same thing for the mind,” says Dr. Uddin.

2. Helps with sleep 

Your health is impacted when your body doesn’t get enough sleep. Yoga can help. Studies show that yoga can significantly improve sleep by calming the mind and relaxing the body before bedtime.

3. Increases flexibility and balance 

Yoga improves flexibility, core stability and posture, all key factors in reducing the risk of falls and injuries, especially as we get older. 

 

Poses can be adjusted for any fitness level, making yoga a great low-impact exercise for seniors and beginners. 

4. Helps establish a sense of well-being 

Yoga provides an opportunity to connect with your body and tune into your thoughts and emotions, helping you become more aware of how you feel, both physically and mentally. 


“It’s a nice way for people to take an inventory of how their body feels overall, a chance to quiet the mind and reset or reconnect that mind-body connection,” Dr. Uddin adds. 

5. Helps with heart health 

High blood pressure is a leading risk factor for heart disease. Studies show that regular yoga practice can help lower blood pressure and support weight loss, both key components of heart health. 

 

Yoga is also an effective, low-impact tool in cardiac rehabilitation, helping patients stay active while managing stress.

Finding the right yoga style for you 

There are many yoga styles to explore — each offering unique benefits:


  • Vinyasa yoga: A flowing, energetic practice that improves cardiovascular endurance, muscular strength and mental focus


  • Restorative yoga: A slow-paced, deeply relaxing style that uses props to support the body and activate the parasympathetic nervous system, helping reduce stress, fatigue and chronic tension


  • Prenatal yoga: Tailored for expectant mothers to improve flexibility, relieve pregnancy-related discomfort and support breathing techniques for labor and delivery


  • Yin yoga: Involves holding poses for long durations to target deep connective tissues, promoting joint health and improved circulation


  • Chair yoga: A gentler option for older adults or those with mobility limitations that enhances flexibility and balance without requiring participants to get down on the floor


  • Hot yoga: Done in a heated room to enhance flexibility and promote detoxification through sweating; not recommended for people with certain health conditions


  • Stand-up paddleboard yoga: Practiced on a floating paddleboard in calm water and combines traditional yoga postures with the added challenge of balancing on water


  • Alternative yoga: Includes playful styles such as laughing yoga, goat yoga and baby yoga


  • Hatha yoga: Often considered a foundational or introductory form of yoga, especially popular among beginners and those seeking a slower-paced, well-rounded practice

Yoga classes at Scripps  

Scripps offers a variety of yoga and mind-body classes designed to support overall health, reduce stress and promote physical and emotional well-being — including options for prenatal care and restorative practices.


To explore what’s available near you, check out our events page for upcoming classes and community offerings.