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

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

This is the basic aim of Yoga. ‘Yoga’ is also one of the important 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 in view of 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 period, emphasis has been laid on such therapy, which not only protects against diseases but also reduces the effects of diseases on the body. 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, pranayama are mentioned to successfully treat many diseases related to breathing, mind, and posture. Due to these qualities of Yoga, the popularity of Yoga as a preventive therapy is increasing worldwide.

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

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Benefits of Yoga That Are Supported by Science

benefits of yoga
People photo created by tirachard –

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

According to experts, the physical postures practiced in Yoga postures and actions not only increase the functionality of our lungs, nervous system, and heart, as well as increase the flexibility of the body. This helps in controlling the onset of many diseases.

Kusum Negi, a Yoga instructor for the last 30 years, says, it is true that some serious diseases can be treated correctly with medicines, but also yoga postures with medicines can help a lot in curing any disease sooner. does. The combination of Yoga and modern medicine gives very effective results especially in diseases related to breathing, high blood pressure, diabetes, joint pain problems, and insomnia.

New Delhi-based All India Institute of Medical Sciences is the first hospital in the country, where treatment is done by Ayurveda along with modern medicine. It was started in the year 2016 under the AIIMS Center for Integrative Yoga and Research. It was also ensured that such centers would be opened in other institutions of the country.

Yoga is effective in these diseases

Anxiety and stress increase the problem of insomnia. Due to this gradually the immunity of the person starts weakening. The risk of getting many diseases increases. But by practicing yoga regularly, good 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 very good results in increasing lung function.

Dr. Ajay Aggarwal explains about this, in diseases like pulmonary fibrosis, asthma, COPD, along with swelling in the lungs, they start shrinking or they start getting holes. When this happens, the patient is not able to fully absorb oxygen, nor is he able to remove carbon dioxide completely. Medicine is necessary, but when yogic postures are practiced along with deep breathing, the patient gets more benefit.

Heart health.

The heart performs the function of transporting nutrients through the blood throughout the body. But, the risk of heart attack and stroke increases with increasing blood pressure. In such a situation, not only blood pressure can be balanced with yoga. Rather, bad cholesterol can also be reduced to a great extent. According to a report published on PubMed Central, regular yoga practice also prevents the decreasing working capacity of the heart from getting 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 especially good effects of Hatha yoga and Iyengar yoga comes to the fore. Yoga 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 Yoga 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 being seen especially among the youth. Research says that about 40% of youth suffering from stress 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 the eyes very early in the morning, and irritability. Insomnia can be improved to a great extent with the help of yoga and meditation and dependence on drugs can also be reduced.

Yoga also provides relief in 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. According to statistics, about 50% of the people are not aware of it or ignore it. This problem is more 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 postures to do

According to Acharya Kaushal, ‘If you are taking 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 big cause of thyroid. Regular meditation reduces stress. Yoga Nidra is helpful in reducing stress and keeping the mind calm. A few minutes of regular meditation should also be done.

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. This is mostly due to iodine deficiency. Sometimes this problem also occurs due to the pituitary gland and the hypothalamus part of the brain not working properly. Due to its effect, the metabolism becomes sluggish. Obesity starts increasing. Feels a lack of enthusiasm to do anything.

There is sluggishness in everything. Unnecessarily tired. Constipation starts. The swelling starts 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 are seeing 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. 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 these symptoms of hyperthyroid.

Do this asana in hypothyroid


Regular practice of this asana activates the thyroid glands to function properly. 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. This asana stretches the neck and throat, which stimulates the thyroid gland.


Thyroid hormones are produced more by the practice of this asana. 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 practice of pranayama practices such as Kapalbhati, Nadi Shodhana, Bhastrika, and Ujjayi breathing helps in controlling the symptoms of hypothyroid. 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, as well as 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 own way. Along with increasing the flexibility of the body, it is very helpful in accelerating the metabolism and strengthening the muscles. Iyengar Yoga

This yoga 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 of yoga, 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 basic aim of yoga done with Surya Namaskar and a balanced diet in the center is to gain control of breath. Due to its simplicity, it is very popular in the country and abroad.

Bihar School of Yoga

This yoga practice works to increase the synergy between the dormant and awake waves of our body, with emphasis on 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 not only increases immunity, it is also effective in reducing stress. In Kovid-19 care centers, 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 yoga postures that increase lung function and relax the body and mind, as well as recite Vedic mantras. This not only helped in increasing the number of immune cells like CD-4 and B lymphocytes in the patients’ body 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 were found to be more effective in the treatment of patients who were already suffering from complications like diabetes, hypertension, thyroid cancer, and kidney disease. Up to percent relief was achieved, while on the ninth day the patient was completely cured.

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. In a US research published in the Journal of Alternative and Complementary Medicine, stress has also been attributed to making immune cell cells more active.

Researchers have claimed that yoga-spirituality is helpful in reducing levels of the stress hormone cortisol so that the brain does not send the message of the body being in danger and 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 studying 668 years, participants who regularly practiced yoga spirituality found higher levels of mental relaxation, immunity grew rapidly.

UN also acknowledged iron

Before International Yoga Day, the United Nations has written on its website that yoga not only strengthens physical but also mental health, strengthens 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

Due to corona, whether children or elders are living in homes for a long time. Our eating habits, the way we work, the way we sit, study, and rest time, everything have changed. Cases of many lifestyle problems like constipation, obesity, abdominal fat, arthritis, high blood pressure, back pain, neck pain, etc. are increasing. Feelings of fear, stress, anxiety, anger, and insecurity are taking a toll on 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 strong body protects us from many complex diseases. If you are feeling very weak physically, then practice the subtle exercises as Markatasana and Pawan Mukta Asana twice a day for half an hour. These are simple actions that can be done by children, old and sick. 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 5 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 paw is located on the ground near the knees of the left leg and the knee is above the chest.

Now lift the left hand and 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 5 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. This 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 abdomen or brain. Increases the working capacity of the lungs.

Kapalbhati Pranayama

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


It provides relief in digestive problems like constipation and gas. This asana puts pressure on the muscles of the back and lower abdomen and strengthens them. Blood circulation in the hip joints improves and lower back tension is also relieved.


This is a very easy posture. It can be done even 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 plow 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 muscles 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 joining and joining

We may not talk about soul and God, but we have to talk about our body and mind. Yoga means addition. Connect the body with the mind 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 to each other, if something is different then we try to connect 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. We start saving. Yoga unites body and mind. Yoga teaches us to be comfortable.

Yoga guru BKS Iyengar says that yoga teaches us to heal those things which cannot be tolerated. Teaches us to tolerate those things which cannot be fixed. 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, throws us off balance. We start falling ill. They get upset over small 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 important to make up your mind about it.

We should not curse ourselves, adopt ourselves, do not always try to run others according to our own way, let them run in their own way. This 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 be able to 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 form of 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, that is, we are solely responsible for those things, which create good or bad 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 it is the duty of every human being to keep it healthy.

Yoga is the practice of always keeping the mind and heart active and fit, including all the parts of the body. Bhakti is yoga. Yoga is to keep the body under control. Breath control is yoga. Movement in certain 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 practiced 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 the practice 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. This is often repeated. And is ‘synchronized’ with the breath. This exercise is designed to awaken the energy at the base of the spine so that it can be pulled upward through the 7 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 gentle stretch. Its precept is to achieve physical, mental, and emotional relaxation with the help of props.

Understanding the demands of your fitness 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 properly and with a devotional 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 positive thinking and positive actions. A person obsessed with yoga prays for himself as well as for others. He accepts the importance of nature first.

So meditate on nature and God every day. Harming nature in any form is yoga protest practice. The human body is made up of 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 behavior that protects the environment. For good health, we need a clean environment, that is, we can all survive in a pollution-free environment.

This yoga is not easy.

Still, it is easy to do yoga asanas. It is difficult to live life in the spirit of connecting and connecting all the time. To perform yogic actions in a proper way, the practice has to be done. But he has to do more practice to live life in yoga spirit. The sum of doing one and two is easily done, but when it comes to the addition of life, then every unit has to be added with great care.

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. It is necessary for us to 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. This too is yoga. We should understand every movement of our body and mind, it is not possible without yoga. According to yoga guru Adil Palkhivala, yoga is not only of the body but of the whole life. Yoga is not done, it is lived.

Our body should be strong, our mind should be on the right path, and should this be yoga.

give rest to the mind

Working on a computer or laptop all day is not only causing physical but also mental fatigue. What to do to relax amidst the busyness of work, so that the fatigue of the mind goes away, psychologists are telling

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 relieve 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. This is necessary to overcome the feeling of compulsion to sit at a desk for a long time. Research also says that smiling can be effective in reducing the intensity of the body’s stress responses and normalizing the heart rate. Whether you feel really happy or not. Smiling helps you look more attractive.

will relax lying on the ground

If you are working from home these days, then lie down on the floor to relax the mind. And take a little lot. Actually 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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