11 Proven Benefits Of Yoga To Transform Your Body & Mind

11 Proven Benefits Of Yoga To Transform Your Body & Mind

When you think of Yoga you probably imagine exercise and complicated positions for better health, but benefits of Yoga are far more than that.

You should take Yoga as a complete guide to get a healthy body and a peaceful mind.

So if you want a stress free healthy life or you want to know your body, Yoga is for you. In fact, Yoga is for everybody.

Today we will see how Yoga changes your body and how you can get a healthy life with yoga.

What is Yoga

Yoga is traditionally based on Meditation and spirituality believed to originate from the 5th or 6th century BC.

Yoga is an ancient Indian practice that also covers tradition, religion, and philosophy.

It offers guidance on ethical practices offers self-development techniques and blends in its own brand of metaphysics.

Yoga supports the concept of a personal God with the ultimate goal of achieving a liberated unified state of existence.

Hatha Yoga is the physical practice more commonly seen in the West.

This form of Yoga became popular in the 1980s and has been on the rise ever since over 20 million people practice it in the US alone.

Physical postures of Yoga are known as Asana are used to relieve health problems to reduce stress and make the spine and muscles more limber.

You might recognize some of the positions the bow pose the warrior pose but Ist looks at some of the main types of yoga.

Types Of Yoga

There are many types of Yoga, some are suitable for beginners and some others are of advanced level.

So you can choose the yoga type which suits your body or which you like most. Every type of Yoga is equally beneficial.

Anusara Yoga

In this form of Yoga, students are guided to express themselves through the poses to their fullest ability rather than trying to fit every person into the same standard position.

This type of Yoga is less intense and so suitable for newbies.

Anusara yoga is a nice starter when you are out of shape. It is also a great mood booster.

Ashtanga Yoga

This form of Yoga is considered as Power Yoga. Ashtanga yoga is fast-paced and intense with push-ups.

It consists of six established pose sequences, practiced in a sequence as progress is made.

Ashtanga Yoga is good for fit persons who are looking to maintain stamina and also want to get in touch with a spiritual side.

Ashtanga Yoga improves the coordination between the body parts, relieves stress and also helpful for weight loss.

Hatha Yoga

As mentioned at the start that this form of Yoga is most common in the west and the United States.

This is a relatively slow-paced form of Yoga. Hatha Yoga mainly focuses on breathing and Meditation.

This is one of the six original branches of Yoga with the purpose to introduce beginners with basics and some relaxation tactics.

So if you are a beginner, Hatha Yoga is Ideal to start with.

Hatha yoga improves breathing, Reduce stress and it is also provided with physical exercise.

Bikram Yoga

Bikram Yoga is generally performed in a room with 95 degrees and also known as Hot Yoga.

It is a series of 26 different poses each one performed twice, that’s allows sweating and loosening of tight body muscles.

Bikram Yoga is good for both beginners and advanced users.

It is also good for persons with some physical injuries because it speeds up the recovery process.

Bikram Yoga is also helpful to increase flexibility, weight loss and to flush out toxins from the body.

Sivananda Yoga

This type of yoga is typical of the same 12 basic Asana. The theme of this Yoga type is Diet, Excercise, relaxation, proper breathing.

Sivananda yoga also focuses on the spiritual aspect of life.

Iyengar Yoga

This form of Yoga mainly focuses on body alignment.

Standing poses are the main focus of this form and the standing sessions are often held for longer periods of time.

It builds up your body strength in a great way.

Another interesting thing about Iyengar Yoga is that different props like blocks and straps are used in it to strengthen the body.

So if you have balance issues and want to correct the alignment, Iyengar Yoga is should be a good choice for you.

Prenatal Type

This type of Yoga is tailored to help women in all stages of pregnancy.

Prenatal Yoga also helps women to get back in shape after the delivery.

So the women who want a medicine-free and easy labor, this is the right type of Yoga.

Prenatal Yoga also helps in speedy recovery from pregnancy pains and swelling.

Taoist Yoga 

Taoist Yoga or Yin prepares your body and mind for meditation practice.

It reduces the induced stress within your main joints. It makes your body more flexible and in shape.

So if you are an Athlete this type of Yoga should be ideal for you.

This was an overview of some of the main types of Yoga. Now let’s check some of the unique benefits of Yoga that can change your life.

Mental Benefits Of Yoga

In my opinion, there are no limits to the mental benefits of Yoga. Now it depends that how much benefit you can bring to your mind from it.

Interlink Between Body And Mind

Remember that the mind and the body are not separate. If we do something to the body it will affect the way the mind works, so hopefully, if we’re doing something that benefits the body it will also benefit the mind.

So Yoga is a multi-dimensional approach that we can work on the body that has physical benefits and benefits for the mind and we can work on the mind that has benefits for the body.

Changes The Way Your Mind Works

One unique benefit that Yoga offers mental health is that it changes the way that the mind works.

Yoga improves mental health by directly working on the mind. That’s largely done through meditation techniques and the way that we work with the breath.

We might be doing practices or techniques of yoga postures and how we do them is very important.

How we use different types of meditation techniques that will also affect the way the mind works.

Yoga Benefits For Anxiety

Depression and Anxiety are growing concerns in many people’s lives. Yoga is methodology, it’s a system that has significant benefits in the area of mental health, especially for Anxiety or depression.

Meditation techniques are the whole range of different practices of yoga that can be of enormous benefit particularly in the area of Anxiety and depression.

In these days yoga is among one of the various practices about the physical techniques, the breathing techniques which many psychologists use.

Physical Benefits Of Yoga

Yoga is an ideal exercise to boost your body and mind capabilities. Yoga offers a number of health benefits including a healthy and strong body peace of mind increased focus and concentration etc.

Yoga has its significance since ancient times and it is true that yoga has helped many people to live calm and peaceful lives.

Let’s take a look at some proven health benefits of Yoga.

Improves Your Flexibility And Posture

You only need to include yoga in your daily routine life to have a body that is strong supple and flexible.

Regular yoga practice stretches and tones your body muscles and also makes your muscles flexible & strong.

a girls in red sports shirt & black leggings sitting on the floor doing yoga by bending & touching the floor with her face.

Yoga also helps improve your body posture when you stand, sit, sleep or walk.

This would, in turn, help you to get relief from body pain due to incorrect posture.

Decreases Blood Sugar Levels

Yoga lowers blood sugar and LDL which is bad cholesterol and boosts HDL which is good cholesterol in people with diabetes.

Yoga has been found to lower blood sugar in several ways by lowering Cortisone, Adrenaline levels, encouraging weight loss, and improving sensitivity to the effects of Insulin.

Actually, when you maintain your blood sugar levels down, you also reduce the risk of diabetic complications such as Heart attack, Renal failure, and Blindness.

Yoga For Weight Loss

Yoga for weight loss can be effective, it can help you boost your metabolism and build stronger muscles.

Two things are essential for weight loss.

  • Start to eat more whole organic foods.
  • A daily Yoga routine.

You’ll be more likely to see the pounds come off quicker.

Better Breathing

Yoga includes best breathing practices like Piranha Yama which can be effective for reducing your stress response. It also improves lung functions and encourages relaxation.

Many Piranha Yama emphasizes slowing down and deepening the breath. This deepening of breath activates the body’s parasympathetic system or relaxation response by changing your pattern of breathing.

Improves Blood Circulation

Yoga also improves your blood circulation by transporting nutrients and oxygen throughout your body.

Yoga practice provides healthier organs skin and brain.

Regular yoga practice provides you consistent energy. In fact, when you perform yoga correctly on a regular basis, you feel energized after every yoga session rather than tired.

Naturally Reduces Pain

This is one of the most significant health benefits of Yoga.

There are countless pieces of evidence that Yoga can be very effective in relieving pain.

It doesn’t matter if you suffer from Arthritis or Migraine headaches Yoga has been proven to effectively reduce pain from all these areas.

So if you are one of the millions of people that suffer from back pain, Yoga can make that pain practically disappear.

Improves Cardiovascular Condition

Even a gentle yoga practice can provide you with cardiovascular benefits like lowering resting heart rate, increasing endurance and improving oxygen uptake.

Regular practice of yoga has been shown to help with memory and concentration. In recent studies, it’s been shown to help prevent and treat Alzheimer’s disease.

And if you are looking for a natural weight loss solution, here is some really important information for you.

Yoga And Weight Loss

As we discussed earlier that Yoga is known for its calming meditative benefits both on and off the mat but a bigger question that comes to mind that can yoga help you lose weight? Let’s check some real answers.

One class of Yoga which is Meditative Yoga is purely Meditative in nature.

They do have enormous mental wellness benefits but they do not directly help you to lose weight.

Types of Yoga That Helps to Lose Weight

There are other types of Yoga which are the Intense Yoga. Yoga that is more intense like Vinyasa and Ashtanga have more movement and flow.

So when you do Yoga in this manner, it does help you to indirectly lose weight and change your body composition.

Your heart rate is up, you’re sweating, your muscles are getting toner your strength is building.

So you’re creating more fat-burning mechanisms in your body and these are essentially the ingredients for weight loss.

Indirectly Helping You lose weight

Now, what I mean by Yoga indirectly helping you lose weight? For the most part Yoga in all its forms brings mental clarity and a deeper connection to you both on and off the mat.

It means that you are less stressed out and better able to make decisions.

That is good for you throughout the entire day and what that looks like is you’re less likely to stress eat.

Your mood improves, you can commit to your workout schedule, and you become more active & consistent.

So you reduce the overall stress levels in your body.

The Hormone Connection.

When your body is super stressed out, essentially your hormones are telling your body to hold the fat reserves because you’re in some sort of danger, and you have to get through that situation.

Whereas if you are less stressed there’s less of a reason for your body to hold onto the fats.

The Diet Factor

Whatever type of Yoga you decide to use be sure that you pair that with a clean diet.

Just doing Yoga alone and not changing your diet will not going to help you to lose weight. Surely you will not lose weight if you don’t change your diet.

So even though some forms of Yoga may not directly help you lose weight, at the same time adding the heart pumping exercises will help you to tone your muscles and also to lose weight effectively over time.

Best of all things, Yoga helps you to love yourself and to feel good in your own skin and that can be a major game-changer for you.

Best Foods Before A Yoga Session

As a beginner to get maximum benefits of Yoga, you should know what to eat and what to avoid before a Yoga session

Here are some great foods to support the Yoga practice that will give you a boost without hurting you.

Include Protein In Diet

Include sufficient Proteins in your diet. Proteins are vital for the body and you should definitely include in your Pre-Yoga session diet plan.

Some commonly found Protein-rich fruits are Broccoli, Soybeans, Lentils, Asparagus, and Spinach.

Low-fat dairy products are also a rich source of Protein. Ensure that your body receives the required amount of Proteins daily.

Fresh Juices

You can consume fresh fruit juices as a part of your yoga diet.

You can get rid of the toxins in your body with the help of those juices. also, you can feel refreshed after consuming them.

Try to include Cucumber, kale, or Spinach juices or smoothies.

Fresh Fruits

Fruits are generally high in Fiber and Antioxidants. They are a great source to satisfy your hunger during the day.

Banana contains soluble Fiber which digests slowly and won’t spike your blood sugar levels.

Banana is also a stomach-friendly fruit and its natural sugars will help to sustain you all through your workout practice.

Apple is another good choice. The best thing about apples is that they contain sugar, which gives you an instant energy boost.

Apples also supply your body with fiber and vitamins, they also have to hydrate you which is important before a workout.

Raisins can energize you before a Yoga class with their natural sweetness.

Watermelon helps to hydrate you and energize you before you get ready for your Yoga class.

Tips For Ist Yoga Class

Perhaps Yoga is brand new to you or maybe you’ve just been practicing at home.

When you first want to go to a studio and practice with other people it can be a little bit different.

So I’ll give you a few top tips to help you get through that first class.

Share Your Health Status

With Teacher

If you have any health issues or a medical condition or issue due to lack of flexibility, you should convey it to the teacher prior to the beginning of the class.

This will help the teacher alter the lessons in such a way that it does not hamper your medical condition.

Be Patient

Progress is gradual. As a beginner, you shouldn’t expect the progress to be immediate.

You should keep moving on, gradually the progress will show.

It is useless to compare one’s progress with that of your’s because everyone has a different body and different adaptation level

Select The Right Dress 

Wear loose clothing, cotton clothing is best for that, and maintain proper hygiene.

Why is it advisable to wear loose cotton clothing? Because tight clothing and dark colors constrict the flow of energy within the cells and this doesn’t enable the maximum benefit of Yoga practice.

Take A Shower Before Session

It is very important to shower before the Yoga session.

If it is not possible to shower before your Yoga class, there should be a gap of 30 minutes before the end of the practice and the shower.

The shower cleanses the body and helps in energy flow throughout the body.

Check What You Need To Bring

Different studios have different things that they provide. Some give you towels, mats, props, whereas others ask you to bring things yourself.

So make sure you check in advance and find out what you need to bring and what will be provided.

You should use your own mat, this is important for hygienic purpose. Always take a water bottle to stay hydrated.

Avoid wearing perfume as it disturbs the breathing exercises.

Switch off cell phones and other electronic devices. keep them at a considerable distance, so as to avoid any distractions.

Don’t Worry About What Anyone Else Is Doing

The most important thing in any Yoga class is to not worry about what anyone else is doing.

The minute you start looking around the room making comparisons is the minute where you completely lose your concentration.

So my number one piece of advice is just to concentrate on your practice.

Use Props

Often in classes teachers like to use blocks and straps or give you the option to use them.

These are all things that help to keep your alignment in different postures.

So I’d really recommend that if props are available that you use them.

Always check with your teacher and don’t worry about the person next to you. They have a different body a different level of experience.

So use the props in the postures that feel right for your body don’t worry about them.

Don’t Be Shy To Take A Break

In the beginning, it can be really challenging in loads of different ways.

So don’t feel like you have to do everything, and keep up with everyone else.

Sometimes what you really need is to take it back a few steps, find a child’s pose, take a little bit of rest to listen to your body.  

Ask Questions

It’s so important for your practice to know where you’re going, and if there’s anything which you can’t understand.

Always make sure that you ask your teacher at the end of class.

Remember that they were a beginner once too, and they’re all still learning.

So feel free to ask as many questions as you like and get all the answers that you need.

Remember To Have Fun

It’s a Yoga class, don’t worry about taking it too personally.

Everybody else in the room has been a beginner too.

So just do what you can enjoy it and have fun.

5 Common Mistakes By Yoga Practitioners

If you are determined to learn Yoga to boost your life, you have defiantly made the best decision.

But before that keep in mind these common mistakes by Yoga practitioners that we will cover in this article. These mistakes generally result in failure.

Benefits of Yoga are surely amazing that unite your mind and body with your spirit.

People start learning Yoga exercise with a whole lot of passion but somehow give up hope in the middle.

Sometimes they make mistakes, which hinder their progress.

Any yoga aspirant should be aware of these most usual myths to be able to achieve his daily practice.

Following are the 5 most common mistakes that Yoga performers should become aware of.

1. Consulting Catalogs Only 

That is one of the most frequent mistakes that folks make.

Many people ignore the value of a genuine teacher and make an effort to learn everything independently.

Although self-learning is a good process but learning only by yourself, rather than from an expert can backfire.

Since you practice Yoga exercises Asana, you will need specialist help to have the postures right.

Any incorrect move can cause serious injury. Hence, in addition to self-study, you should always learn from a skilled Yoga teacher.

2. Concentrate on Basic Asana 

Generally, people get caught up with some basic Asana rather than make an effort to learn the more complex Asana.

You need to always learn Yoga in entirety, and not just stuck with the Asana and postures

Yoga is something that instructs a person to get self-realization. Yoga isn’t just about learning body postures or Asana.

Although Asana is merely one of the eight elements of Yoga, Yoga basically is about getting self-realization.

By regular and in-depth practice, you can steadily attain the maximum advantages for your body and mind.

3. Not Be Sincere in the Practice 

Many people learn Yoga for business or other selfish reasons.

But the demand for Yoga has increased greatly in the past few years, people should never lose the spirit of Yoga.

Yoga exercises aren’t only about learning Asana or improving fitness. As we mentioned earlier that Yoga is actually about getting self-realization.

4. Becoming Overambitious 

It really is quite common and natural to be excessively ambitious and expect a great deal of success immediately. But this is really a menu for devastation.

By becoming too zealous and ambitious, you make huge expectations of your own.

By establishing unrealistic expectations, you have a tendency to become disappointed if you are struggling to achieve them.

Hence, any Yoga aspirant must figure out how to stay realistic and avoid becoming too ambitious while learning Yoga.

5. Establishing Unrealistic Objectives

The beginners normally tend to arranged unrealistic objectives at the start.

They have a tendency to overestimate their improvement and start expecting the maximum too early. This is merely a formula for disaster.

If you are struggling to meet the expectations you have, you give up, its very common.

Hence, you should always set realistic objectives and expectations for yourself to be able to get success in your Yoga journey. Because as we mentioned earlier in this article that Yoga is all about self-realization.


The main objective of this article was to guide the beginners about the maximum benefits of Yoga.

You can learn through self-study but a Master is absolutely helpful in knowing the true benefits associated with Yoga.

Although learning Yoga is challenging, it is totally worth its commitment. However, a person must stay patient and consistent during his practice and avoid becoming too complacent.

All above-mentioned benefits prove that Yoga is not just a bunch of exercises, it is a complete science to transform body and mind.

Hope that this article will help you in your safe and successful Yoga journey.


Have A Happy And Healthy Life.

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