girl doing yoga

Benefits of Yoga: 20 best Science-Based Benefits of Yoga.

May all beings of the world be happy, healthy, have more feelings of friendship with everyone, and there should never be any sorrow in anyone’s life.

That is the primary aim of Yoga. ‘It’ is one of the essential teachings given by India to the whole world. Yoga is an integral part of Indian civilization and culture. While preaching the Gita, At the time of Mahabharata, Lord Krishna says – ‘Yoga Karmasu Kaushalam’ means skill in all works through Yoga. Keeping given covid-19, the theme of this year is ‘Yoga at Home, Yoga with Family’ Let us all together make this Yoga Day a success.

In the Corona era, more research is being promoted on this type of therapy, which protects us from fighting diseases and reduces the side effects on the body. But, then, science also considers the power of Yoga in many lifestyle problems—opinions of experts on the occasion of Yoga in various diseases.

It is more than 5000 years old. History of Yoga in Indian Tradition Various asanas and pranayama successfully treat many breathing, mind, and posture diseases. Due to these qualities of Yoga, the popularity of Yoga as a preventive therapy is increasing worldwide.

The primary function of preventive therapy is to get rid of many types of infections or physical problems. This therapy prevents infection at an early stage or prevents further chronic disease progression.

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Benefits of Yoga which Supported by Science

benefits of yoga
People photo created by tirachard –

Various researches confirm that Yoga practices started at a young age prove to help avoid the potential risk of many diseases. The Jawaharlal Institute of Postgraduate Medical Education and Research found that Yoga is particularly effective in stress-related illnesses, such as hypertension and heart diseases.

According to experts, the physical postures practised in Yoga postures and actions increase the functionality of our lungs, nervous system, and heart and increase the body’s flexibility. As a result, it helps in controlling the onset of many diseases.

Kusum Negi, a Yoga instructor, says that for the last 30 years, many diseases have healed properly with medicines. Still, yoga postures with treatments can help a lot in curing any disease sooner. The combination of Yoga and modern medicine gives very effective results, especially in breathing, high blood pressure, diabetes, joint pain problems, and insomnia.

The All India Institute of Medical Sciences, New Delhi, is the first hospital to offer Ayurveda and modern medicine. That started in the year 2016 under AIIMS Center for Integrative Yoga and Research. It also ensured that such centres would be open in other places of the country.

How Yoga is effective in these diseases

Anxiety and stress increase the problem of insomnia. Due to this, the person’s immunity gradually starts weakening—the risk of getting many diseases increases. But by practising it regularly, perfect effects have been seen in various diseases related to lifestyle. It also increases immunity and stamina.

Respiratory diseases.

While inhalers, nebulizers, and medicines prevent the spread of infection in the lungs, pranayama, anulom-vilom, naukasana, and deep breathing exercises can give excellent results in increasing lung function.

Dr Ajay Aggarwal explains that in diseases like pulmonary fibrosis, asthma, COPD, and swelling in the lungs, they start shrinking or getting holes. When this happens, the patient cannot fully absorb oxygen, nor can he obliterate carbon dioxide. So medicine is necessary, but the patient gets more benefits when Yoga and deep breathing are practised.

Heart health.

The heart performs the function of transporting nutrients through the blood throughout the body. However, increased blood pressure increases the risk of heart attack and stroke. In such a situation, not only can blood pressure be balanced with Yoga. Instead, the substandard cholesterol is also substantially reduced. Apart from this, according to a report published on PubMed Central, regular yoga practice also prevents the decreasing working capacity of the heart from being affected in old age.

stress problem

Research conducted by Medline found that exercises in anxiety and nervousness caused by mental problems like depression help reduce the symptoms of these diseases. The excellent effects of Hatha Yoga and Iyengar yoga come to the fore. It helps in reducing the stress hormone cortisol. And the happy hormone increases serotonin levels. Sudarshan Kriya also provides relief in stress.

back pain

An unbalanced lifestyle and working at the computer for a long time leads to complaints of back pain. Failure to pay attention can lead to surgery. In this regard, says Sankalp Shakti specialist, Goodways Fitness, postures like Tadasana, Bhujangasana, Markatasana and Adhomukha Dandasana provide relief in back and arthritis. The American College of Rheumatology advocates treatment of this problem through exercise without drugs.


Due to lack of proper sleep, problems like obesity, stress, high blood pressure, and depression are mainly among the youth. In addition, research says that about 40% of youth suffering from anxiety become victims of hypersomnia, while 10% of the elderly fall prey to it.

There are problems like waking up in the middle of the night, opening eyes early in the morning and irritability. However, Yoga and meditation can reduce insomnia as well as drug dependence.

 Yoga also provides relief to the thyroid.

Thyroid cases are increasing rapidly due to unhealthy and inactive lifestyles. In allopathy, regular medicine is taken to keep this hormone under control. According to experts, meditation also helps in keeping it under control.

The thyroid is becoming a common problem like high blood pressure and diabetes. However, according to statistics, about 50% of the people are not aware of it or ignore it. This problem is common in women. Apart from medicines, regular yoga practice can help in keeping the thyroid under control. The thyroid is a butterfly-shaped gland in the middle of the neck.

This gland affects the metabolism of the body. Due to disturbances in this gland, many organs are affected. This gland works to convert the food we eat into energy. The balance of this hormone also affects cholesterol, muscle, and bone health.

There are mainly two types of thyroid, hypothyroid and hyperthyroid. By looking at the symptoms of your body, you can understand which thyroid you have. Nevertheless, a decision should be reached only after consulting a doctor and confirmed through tests.

Which asanas should be done to reduce the thyroid.

According to Acharya Kaushal, ‘If you take medicines for a long time, do not stop them suddenly. Try to reduce the amount of medicine by continuous yoga practice. In the beginning, exercise only under the guidance of experts. Most exercises work in both types of the thyroid. Apart from this, stress is also a significant cause of thyroid. Regular meditation reduces stress. And yoga Nidra helps in keeping the mind calm by reducing stress. We should also do regular meditation for a few minutes.

The female doctor is checking for thyroid
Friendly female doctor checking thyroid of schoolboy patient in clinic


In this, the thyroid gland produces hormones in small amounts. That is primarily due to iodine deficiency. However, sometimes this problem also occurs due to the pituitary gland and the hypothalamus part of the brain. Due to its effect, the metabolism becomes sluggish. As a result, obesity starts increasing lack of enthusiasm to do anything.

There is sluggishness in everything. Unnecessarily tired. Constipation starts. The swelling begins appearing on the face, around the throat, and on the body. Hair starts falling. Hair becomes dry. Irregularity in the menstrual cycle in women is also one of its main symptoms. Facial hair starts growing. If you see such symptoms, consult a doctor.


In this type of thyroid, due to the increased activity of the gland, more hormones are produced. Due to this, there is too much or too little appetite. Stay lean even after eating more. I can’t sleep at night. You start sweating abnormally. Small things lead to tension, panic, and living in a hurry. For hyperthyroid, it is recommended to do Setubandha, Marjari Asana, Northwest Asana, Ardha Matsyendrasana.

In this, doing Surya Namaskar at a slow pace is also beneficial. Apart from this, Ujjayi Bhramari Nadi Shodhana and cooling pranayamas, such as Sheetali and Sheetkari, reduce hyperthyroid symptoms.

Do all these asanas in hypothyroid.

1- Sarvangasana

2- contrasting

3- matsyasana

4- Halasan

5- Ashtanga

6- kundalini jagran

7- power yoga

8- Hatha Yoga

9- yin Yoga

10- Sivananda Yoga

11- Bihar School of Yoga


Regular practise of this asana activates the thyroid glands to function properly. In addition, this asana also has a good effect on the pituitary and pineal glands.


This asana increases the blood flow to the thyroid gland and makes it work better. It also removes stress, insomnia and anxiety.


Matsyasana increases blood flow to the thyroid gland. In addition, this asana stretches the neck and throat, which stimulates the thyroid gland.


Thyroid hormones are produced more by the practice of this asana. In addition, this asana helps to stretch the neck and stimulates the thyroid gland. Apart from this, doing Janushirasana, Suptavajrasana, Marjari posture, Surya Namaskar at a fast pace also provides relief.

In addition to these asanas, regular pranayama practices such as Kapalbhati, Nadi Shodhana, Bhastrika, and Ujjayi breathing helps control hypothyroid symptoms. Therefore, it is better to do Yoga in the beginning under the guidance of an expert.

yoga changing over time


Astanga Yoga inspired by Maharishi Patanjali is considered to be the main among all yoga postures. It is very beneficial in reducing weight, relieving low back pain, headache, strengthening joints, increasing blood circulation, and increasing concentration.

kundalini yoga

When Kundalini is awakened through meditation, the seven chakras of our body are activated. This whole sequence is called Kundalini Yoga. Its practice increases concentration and ends the stability of the mind.

power yoga

Power yoga included in Ashtanga yoga is very popular today because, in this, different yoga gurus and fitness experts prepare the reason for following a particular posture in their way. Along with increasing the body’s flexibility, it accelerates the metabolism and strengthens the muscles.

Iyengar Yoga

This is done according to the age and physical condition of the person. Under this, yoga postures are performed with the help of a chair and blocks of different sizes. Iyengar’s yoga practice is especially beneficial for respiratory diseases, high blood pressure, stress, neck and back pain, and increasing stamina.

Hatha Yoga

Hatha Yoga, one of the oldest systems of Yoga, keeps a person healthy and restrained, both body and mind. Its practice removes toxins from the body and increases immunity.

yin yoga

This method, especially beneficial for the players, works to strengthen the various organs and muscles of the body. But pranayama is not done in this method.

Sivananda Yoga

The primary aim of Yoga done with Surya Namaskar and a balanced diet in the centre is to gain control of breath. Due to its simplicity, it is trendy in the country and abroad.

Bihar School of Yoga

This practice works to increase the synergy between our body’s dormant and awake waves, emphasizing increasing physical and mental concentration.

Yoga is also beneficial in Corona.

Yoga has proved to be the biggest weapon in the war against Corona. All the research around the world shows that it increases immunity and is also effective in reducing stress. Moreover, in covid-19 care centres, Yoga is being used to strengthen the lungs weakened by infection.

the rapid increase in immunity

Researchers at the US National Center for Biotechnology Information advised infected patients to practice breathing exercises regularly, along with some postures that increase lung function and relax the body and mind, as well as recite Vedic mantras. That helped increase the number of immune cells like CD-4 and B lymphocytes in the patients’ bodies, but there was also a rapid decline in infection.

Rest on the third day and the patient fully recovered on the ninth day

In a study published in the Journal of Medical Case Reports, researchers treated the infected with Yoga, Ayurveda in addition to allopathy. Yoga and Ayurveda therapy were more effective in treating complex diseases like diabetes, high blood pressure, thyroid, cancer and kidney. Up to 50% relief was achieved, while on the ninth day, The patient fully recovered.

healthy cells become strong

The damage to healthy cells by over-activation of the immune system has emerged as a major cause of organ damage and death of covid-19 patients. However, in a US research published in the Journal of Alternative and Complementary Medicine, stress has also made immune cell cells more active.

Researchers have claimed that yoga-spirituality helps reduce the stress hormone cortisol levels so that the brain does not send the message of the body being in danger. In addition, it prevents the immune system from becoming overactive.

will be free from stress

Between 26 April and 8 June 2020, researchers from IIT Delhi studied the role of yoga spirituality in keeping stress-free during the corona period; by looking 668 years, participants who regularly practised yoga spirituality found higher levels of mental relaxation, immunity proliferated.

UN also acknowledged iron

Before International Yoga Day, the United Nations has written that Yoga strengthens physical and mental health, maintaining health, so its practice is beneficial for all in the fight against Corona.

Everyone should do so much yoga

 Due to changing lifestyles, we are facing many problems. Even for those who have not been infected with Corona, it has become a challenge to keep themselves healthy. Acharya Kaushal Kumar is telling which yogic actions we all should do every day

Be it children or the elderly, both have been living in homes for a long time due to Corona. As a result, our eating habits, the way we work, sit, read and relax have changed. And there are increasing cases of many lifestyle problems like constipation, obesity, belly fat, arthritis, high blood pressure, back pain, neck pain etc. In addition, feelings of fear, stress, anxiety, anger and insecurity are affecting mental health.

Regular Practice of Yoga affects our mental health, confidence, and willpower, all three. These are some yogic actions, which are beneficial for everyone.


A substantial body protects us from many complex diseases. If you feel very weak physically, practice the subtle exercises as Markatasana and Pawan Mukta Asana twice a day for half an hour. These are simple actions that children, old and sick, can do. Also Tadasana, Trikonasana, Triak Trikonasana Janushirasana, Supta Vajrasana, Ardha Matsyendrasana, Naukasana, Halasana, Swargasana. Bhujangasana, Dhanurasana, etc., protects against diseases and also increases the balance of the body.


Increase yoga practice gradually, do not put too much stress on the body.

Method of Ardha Matsyendrasana

Sitting on the mat with both legs extended in front. Consciously take five long and deep breaths in and out. After this, bend the left leg from the knees and place its paw under the right buttock; bend the right leg from the knee in such a way that its foot is located on the ground near the knees of the left leg and the knee is above the chest.

Now lift the left hand, wrap the right leg from outside, and take the palm near the toes. Keeping the right hand behind the back, bend the whole torso to the right side as much as possible. Stay as long as you can. Stay put, then come back to normal position. Do this action from the other side also.


Practicing this asana infuses freshness, enthusiasm, and courage along with good health. For this, the abdominal breathing exercise of yoga is very effective. This is the correct and psychological way of breathing. It can be done anytime while sitting, on the go, on an empty stomach, or on a full stomach. For this, take long and slow breaths in and expand the stomach lightly.

While exhaling lightly and slowly, squeeze the stomach slightly; apart from this, after learning from a yoga guru, practice Anulom-Antonym Kapalbhati, Bhastrika Nadi Shodhana, and Shodhana and Bhramari Pranayama regularly for 20 to 25 minutes.

Method of Bhramari Pranayama

Sit straight in any posture of meditation like Padmasana, Siddhasana, Sukhasana, or chair. Close the eyes slowly and leave the face loose. Now take five long and deep breaths and release. Close the ear lightly with the thumb of both the hands, take a long and deep breath, then while keeping the mouth closed, exhale the sound of Om from the nose or throat. That is one frequency of Bhramari Pranayama. do this 15 to 20 times

Do regular practice of these asanas


Ustrasana increases the activity of the inner parts of the stomach. Makes the digestion process agile. This asana increases strength and flexibility in the chest, abdomen and neck. There is also better circulation of blood to the lower gut or brain. Improves the working capacity of the lungs.

Kapalbhati Pranayama

Practice Kapalbhati regularly. That generates heat in the body, and the accumulated toxins come out. That gives relief in acidity. This asana also strengthens the lungs.


It provides relief in digestive problems like constipation and gas. In addition, this asana puts pressure on the back and lower abdomen muscles and strengthens them. As a result, blood circulation in the hip joints improves, and lower back tension is relieved.


That is a very comfortable posture. We can also do it after eating. People who have acidity should do it after meals. This asana is beneficial for the entire digestive system. It improves digestion, reduces bloating, and helps in reducing other stomach disorders. It is also a good posture of meditation. You can also practice deep breathing and exhalation while sitting in this posture.


Halasana is known as plough pose. This posture increases the flexibility of the body and strengthens the abdominal and spinal muscles. It is an effective way to relieve tension in the powers of the shoulders and back. Apart from this, this asana improves digestion. People wanting to lose weight should also or should exercise.


This asana strengthens the entire digestive system and abdominal muscles; it also helps in regulating the period and reducing belly fat.

Yoga means the union of the soul with the divine.

We may not talk about soul and God, but we have to talk about our body and mind. That means addition. Connect the body with reason and the union of the mind with the body. We need Yoga at this time more than any other time. Let us and our minds become one. Let us and our bodies become one. Let us and our work become one. We are all connected; if something is different, we try to join it. That is the beauty of Yoga.

When body and mind are one, then we are happy. Feel refreshed. No matter how much we talk about our minds, nothing happens without our bodies. On the other hand, no matter how much we talk about the body, nothing happens without focusing on the mind. Being in one line of body and mind does wonder. With the union of body and mind, we get rid of many types of pressure and stress. Yoga unites body and mind. Yoga teaches us to be comfortable.

Guru BKS Iyengar says that Yoga teaches us to heal those things which cannot be bear. It teaches us to handle those things, which is impossible to repair. In this sense, Yoga is not a method of exercise or the name of some asanas. It is a complete philosophy, which leads to spontaneity at every step.

All the time, restlessness, running away, anger for ourselves or others throw us off balance. We start falling ill. They get upset over minor problems.

Then why try to do something all the time? Where there is effort, there is no ease. There is no restlessness to improve or improve Yoga. He is at ease to embrace himself and others. What is not there, we can be comfortable even without it. It is also necessary to come, where is our mind always in life. Whatever happens, it is equally essential to make up your mind about it.

We should not curse ourselves, adopt ourselves, do not always try to run others according to our way, let them run in their way. That is our Yoga with life. Any relationship we have is a reflection of the relationship we have with ourselves. If there is a restlessness within us, then it will affect everything related to us. The better we are connected to ourselves, the more connected to others we will connect to others.

Yoga and a clean environment are necessary for a healthy body

The human body is the natural most advanced creation; it is the duty of every human being to keep it healthy.

Our body is made up of natural living and non-living things. Things related to nature in the air, water, and energy have made our existence possible on earth. This combination of life and nature is called the environment. Various human activities affect the environment; we are solely responsible for those things that create excellent or harmful environments. Yoga is one of the best gems given by our ancestors.

Our ancient sages said a unique thing about the human body “Pehla Sukh Nirogi Kaya Duja Sukh Ghar Mein Maya” This means that good health always gets priority when talking about prosperity. The human body is the most advanced creation of nature, and every human being must keep it healthy.

Yoga is the practice of always keeping the mind and heart active and fit, including all body parts. Bhakti is Yoga, and Yoga is to keep the body under control. Breath control is Yoga. Movement in specific postures in Yoga.

Ashtanga Yoga, a form of Yoga, is a sutra based on texts composed by sage Patanjali. There is a series of currencies executed in it. It is practised through personal discipline rules, concentration on the object, return of the senses, meditation, and principles called moksha, which is yogic positions and control. Hand yoga is an old system consisting of asanas and pranayama, which helps the mind and body Help to keep calm and prepares our body for deep spiritual practice.

Kundalini yoga involves frequent walking or exercise, dynamic breathing techniques, chanting, meditation, and mantra. Each specific Kundalini exercise, which is called a kriya, has a movement. That is often repeated. And is ‘synchronized’ with the breath. This exercise is designed to awaken the energy moving upward through the seven chakras.

Vinyasa yoga describes different styles. The breath has to be in sync. While it is a vigorous style based on the fast flow through Surya Namaskar, Drana Yoga is a gentle, relaxing passive style. The yoga style here allows the body to be released into a soft stretch. Its precept is to achieve physical, mental, and emotional relaxation with the help of props.

Understanding your fitness demands regarding the body art, anatomy, and psychology of wellness is Yoga. Yoga is the execution of all the tasks in day-to-day life by the body at the right place at the right time. If Yoga is done correctly and with a religious commitment, one gets the power to transform physically and mentally.

The result of yoga is a healthy body with good physical and mental health, yoga always teaches The result of Yoga is a healthy body with good physical and mental health, and Yoga always teaches positive thinking and positive actions. A person obsessed with prays for himself as well as for others. He accepts the importance of nature first.

So meditate on nature and God every day. Harming wildlife in any form is a yoga protest practice. The human body comprises the five elements of nature, earth, water, fire, sky, and air, which we should always worship. If these five elements are contaminated, then no one can survive. Remember, Yoga is also related to the behaviour that protects the environment. For good health, we need a clean environment. That is, we can all survive in a pollution-free environment.

Yoga is not as easy as we think.

Still, it is easy to do yoga asanas. However, it is challenging to live life in the spirit of connecting and connecting all the time. To do yoga activities better., The practice has to be done. But he has to do more training to live life in yoga spirit. Doing one and two is quickly done, but every unit has to be added with great care when adding life.

Do not get distracted, but the joint gets disturbed. Perhaps this is the reason why our sages have considered meditation as an essential part of Yoga. But, first, we must wake up so that we do not stray. It takes a lot of practice for us to stay awake for a long time.

But even if one and the other do not remain united, this Yoga is not easy. It’s a different kind of wonderful. Then we have to become flowing water, where there is no stagnation of the past. We keep moving forward even after filling every pit that comes in the way. We have to bring within us an openness like the sky, where thoughts have space to fly.

Connecting with your breath is called mindfulness. That is Yoga. We should understand every movement of our body and mind, and it is not possible without Yoga. Guru Adil Palkiwala says that Yoga is the essence of the body and the soul of the whole life. Yoga is a practice that slowly starts happening on its own.

Our body should be firm, and our mind should be on the right path of Yoga.

give rest to the mind

Working on a computer or laptop all day is not only causing physical but also mental fatigue. So psychologists are telling how to get rid of the exhaustion of the mind amidst the busyness of work.

Take a short walk in between.

Taking a break between work is a great way to relax the mind and body. Research shows that brisk walking can relieve stress in the same way as aspirin tablets reduce headaches. Because walking releases endorphins in the brain, which makes the mind feel relaxed. A walk of at least 10 minutes can relieve stress and calm the mind.

I am happy to see the smile on my face

Their eyes widened, and a strange tension on his face. Something similar happens while working, our facial expressions. When this facial expression becomes the cause of stress and fatigue, it is not known. So apart from relaxing, try to put a smile on your face without any reason. That is necessary to overcome the feeling of compulsion to sit at a desk for a long time. Research also says that smiling can effectively reduce the body’s stress responses and normalize the heart rate. Whether you feel happy or not. Smiling helps you look more attractive.

Will relax lying on the ground

If you are working from home these days, lie down on the floor to relax the mind. And take a tiny lot. Lying on the ground gives rest to the body. As soon as the body gets to rest, the tension in the mind also starts decreasing. However, lying on the floor for a long time can cause pain and stiffness, so you only need to do this technique for a few minutes to feel a sense of relaxation. You’ll feel better.

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