12 Yoga Surprising Benefits and Yoga Postures that Contribute to these benefits

 

Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation or relaxation. Yoga has been practiced for thousands of years and is still popular around the world. While many people practice yoga to relieve stress or improve flexibility, yoga has many surprising benefits for physical, mental, and emotional health.

Here we are revealing 12 unexpected benefits of a regular yoga practice that might motivate you to try or continue your yoga practice.

1-Yoga improves heart health

Yoga is a low-impact exercise that can improve cardiovascular health by lowering blood pressure, cholesterol, and inflammation. Studies have shown that regular yoga practice can reduce the risk of heart disease, stroke, and other heart problems. For Improving Heart Health try these yoga poses

Mountain Pose, Tree Pose, Warrior II, Triangle Pose, Seated Forward Bend, Corpse Pose

How To Do These Yoga Postures

1. Mountain Pose: Stand tall with feet together, shoulders relaxed, and arms at your sides. This pose is the foundation for all standing poses and improves posture and balance.
2. Tree Pose: Stand with feet hip-width apart, then shift your weight to one foot and place the sole of the other foot against the inner thigh of the standing leg. Raise your arms overhead and hold for several breaths. This pose strengthens the legs, improves balance, and helps focus the mind.
3. Warrior II: Stand with feet wide apart, turn one foot out, and bend the knee while keeping the other foot straight. Raise your arms to shoulder height and gaze over your front hand. This pose strengthens the legs, stretches the hips and groin, and improves balance.
4. Triangle Pose: Stand with feet wide apart, turn one foot out, and reach your arm down to the shin or ankle while raising your other arm straight up. Gaze upward or forward. This pose stretches the legs, hips, and spine, improves digestion, and relieves stress.
5. Seated Forward Bend: Sit with legs extended in front of you, then hinge forward at the hips and reach toward your feet. Relax your head and neck. This pose stretches the hamstrings, spine, and shoulders, calms the mind, and reduces stress.
6. Corpse Pose: Lie flat on your back with arms at your sides and palms facing up. Close your eyes and relax completely. This pose promotes deep relaxation and reduces stress.

2-Yoga strengthens the immune system

Yoga can improve the immune system by reducing stress hormones and increasing the production of antibodies and white blood cells. These yoga postures contribute to improving the immune system in healthy individuals, cancer patients, and HIV-positive people

Downward-Facing Dog, Bridge Pose, Cobra Pose, Camel Pose, Fish Pose, Child’s Pose

How To Do These Yoga Postures

1. Downward-Facing Dog: This pose involves placing your hands and feet on the ground, with your hips lifted up towards the ceiling. It’s a great pose for stretching your hamstrings, calves, and spine, while also strengthening your arms and shoulders.
2. Bridge Pose: In this pose, you lie on your back with your knees bent and your feet flat on the ground. You then lift your hips up towards the ceiling, creating a bridge shape with your body. Bridge Pose is great for strengthening your glutes, hamstrings, and lower back muscles.
3. Cobra Pose: This pose involves lying on your stomach and lifting your upper body off the ground, using your arms to support you. Cobra Pose can help to stretch and strengthen your back muscles, while also improving your posture.
4. Camel Pose: In this pose, you kneel on the ground and reach back to grab your heels, arching your back and lifting your chest towards the ceiling. Camel Pose can help to open up your chest and improve your posture, while also stretching your thighs and hip flexors.
5. Fish Pose: This pose involves lying on your back with your legs extended and your arms reaching overhead. You then lift your chest up towards the ceiling, creating a gentle backbend. Fish Pose can help to stretch your chest and neck muscles, while also improving your breathing.
6. Child’s Pose: This pose involves kneeling on the ground with your forehead resting on the floor and your arms extended out in front of you. Child’s Pose is a great pose for relaxing your body and mind, while also gently stretching your hips, thighs, and ankles.

3-Yoga improves brain function

Yoga can improve brain function by improving circulation, increasing the production of neurotransmitters, and reducing stress and anxiety. These yoga postures are effective in improving memory, attention, and cognitive performance in healthy adults and older adults.

Headstand, Shoulderstand, Plow Pose, Seated Forward Bend, Lotus Pose, Corpse Pose

1. Headstand: This pose involves balancing your body on your head and forearms, with your legs extended upwards towards the ceiling. Headstand is a challenging pose that can help to improve your balance, core strength, and focus.
2. Shoulderstand: In this pose, you lie on your back and lift your legs up towards the ceiling, supporting your hips with your hands. Shoulderstand can help to improve your circulation, digestion, and thyroid function.
3. Plow Pose: From Shoulderstand, you can lower your legs overhead towards the floor behind your head. Plow pose can help to stretch your spine and shoulders, while also calming your nervous system.
4. Seated Forward Bend: This pose involves sitting on the ground with your legs extended out in front of you, and then reaching forward to grab your toes or ankles. Seated Forward Bend can help to stretch your hamstrings, lower back, and hips, while also calming your mind.
5. Lotus Pose: This pose involves sitting on the ground with your legs crossed and your feet resting on your opposite thighs. Lotus Pose can help to improve your posture, flexibility, and concentration.
6. Corpse Pose: This pose involves lying on your back with your arms and legs extended out, and then relaxing your body completely. Corpse Pose is a great pose for relaxation and meditation, helping to reduce stress and tension in your body and mind.

4-Yoga Relieves Chronic Pain

Yoga can relieve chronic pain by reducing inflammation, improving joint function, and releasing tension in muscles and connective tissues. These Yoga Postures are beneficial in chronic pain conditions such as back pain, fibromyalgia, and arthritis

Cat-Cow Pose, Child’s Pose, Pigeon Pose, Cobra Pose, Downward-Facing Dog, Seated Forward Bend

1. Cat-Cow Pose: This pose involves moving between a rounded spine position (cat) and an arched spine position (cow). Cat-Cow Pose can help to stretch and strengthen your spine, while also improving your breathing.
2. Child’s Pose: This pose involves kneeling on the ground with your forehead resting on the floor and your arms extended out in front of you. Child’s Pose is a great pose for relaxing your body and mind, while also gently stretching your hips, thighs, and ankles.
3. Pigeon Pose: In this pose, you start on all fours and then bring one knee forward, placing it behind your opposite wrist. Pigeon Pose can help to stretch your hip flexors, glutes, and lower back, while also improving your flexibility and balance.
4. Cobra Pose: This pose involves lying on your stomach and lifting your upper body off the ground, using your arms to support you. Cobra Pose can help to stretch and strengthen your back muscles, while also improving your posture.
5. Downward-Facing Dog: This pose involves placing your hands and feet on the ground, with your hips lifted up towards the ceiling. It’s a great pose for stretching your hamstrings, calves, and spine, while also strengthening your arms and shoulders.
6. Seated Forward Bend: This pose involves sitting on the ground with your legs extended out in front of you, and then reaching forward to grab your toes or ankles. Seated Forward Bend can help to stretch your hamstrings, lower back, and hips, while also calming your mind.

5-Yoga Reduces Depression and Anxiety

Yoga can reduce symptoms of depression and anxiety by regulating the production of stress hormones, increasing the production of mood-enhancing neurotransmitters, and promoting relaxation and mindfulness.

These Yoga Postures are very effective complementary therapy in the treatment of depression and anxiety disorders

Warrior II, Tree Pose, Cobra Pose, Bridge Pose, Camel Pose, Corpse Pose

1. Warrior II: This pose involves standing with your feet hip-width apart, and then stepping one foot back and turning it out to the side. You then bend your front knee and extend your arms out to the sides. Warrior II can help to strengthen your legs and core, while also improving your balance and focus.
2. Tree Pose: In this pose, you stand on one leg and place the sole of your other foot on your inner thigh or calf. Tree Pose can help to improve your balance and focus, while also stretching your hips and thighs.
3. Cobra Pose: This pose involves lying on your stomach and lifting your upper body off the ground, using your arms to support you. Cobra Pose can help to stretch and strengthen your back muscles, while also improving your posture.
4. Bridge Pose: This pose involves lying on your back with your knees bent, and then lifting your hips up towards the ceiling. Bridge Pose can help to stretch your hip flexors and chest, while also strengthening your glutes and lower back.
5. Camel Pose: In this pose, you kneel on the ground and then arch your back, reaching your hands down to touch your heels. Camel Pose can help to stretch your hip flexors, chest, and shoulders, while also improving your posture.
6. Corpse Pose: This pose involves lying on your back with your arms and legs extended out, and then relaxing your body completely. Corpse Pose is a great pose for relaxation and meditation, helping to reduce stress and tension in your body and mind.

6-Yoga improves sleep quality

Yoga can improve sleep quality by reducing stress and anxiety, promoting relaxation, and regulating the production of hormones that affect sleep.

Standing Forward Bend, Legs-Up-the-Wall Pose, Child’s Pose and Corpse Pose

Yoga Postures are effective in improving sleep quality and those suffering from insomnia

1. Standing Forward Bend: This pose involves standing with your feet hip-width apart, and then folding forward at the hips, reaching your hands towards the ground or your legs. Standing Forward Bend can help to stretch your hamstrings, calves, and lower back, while also calming your mind.
2. Legs-Up-the-Wall Pose: In this pose, you lie on your back with your legs extended up the wall. Legs-Up-the-Wall Pose can help to improve circulation, reduce swelling in the legs and feet, and calm your mind.
3. Child’s Pose: This pose involves kneeling on the ground with your forehead resting on the floor and your arms extended out in front of you. Child’s Pose is a great pose for relaxing your body and mind, while also gently stretching your hips, thighs, and ankles.
4. Corpse Pose: This pose involves lying on your back with your arms and legs extended out, and then relaxing your body completely. Corpse Pose is a great pose for relaxation and meditation, helping to reduce stress and tension in your body and mind.

7-Yoga improves flexibility and balance

Yoga can improve flexibility and balance by stretching and strengthening muscles and improving proprioception and body awareness.

Tree Pose, Warrior III, Half Moon Pose, Dancer Pose, Standing Forward Bend, and Pigeon Pose

are beneficial in improving muscle and joint problems

1. Tree Pose: In this pose, you stand on one leg and place the sole of your other foot on your inner thigh or calf. Tree Pose can help to improve your balance and focus, while also stretching your hips and thighs.
2. Warrior III: This pose involves standing on one leg and extending your other leg and arms out behind you. Warrior III can help to strengthen your legs and core, while also improving your balance and focus.
3. Half Moon Pose: In this pose, you stand on one leg and reach your other hand towards the ground while extending your other hand towards the ceiling. Half Moon Pose can help to improve your balance and focus, while also stretching your hips, hamstrings, and shoulders.
4. Dancer Pose: This pose involves standing on one leg and reaching your other leg and arm behind you, as if you are dancing. Dancer Pose can help to improve your balance and flexibility, while also strengthening your legs and core.
5. Standing Forward Bend: This pose involves standing with your feet hip-width apart, and then folding forward at the hips, reaching your hands towards the ground or your legs. Standing Forward Bend can help to stretch your hamstrings, calves, and lower back, while also calming your mind.
6. Pigeon Pose: In this pose, you start in a plank position and bring one leg forward so that your knee is between your hands, then extend your other leg behind you. Pigeon Pose can help to stretch your hips, thighs, and glutes, while also releasing tension in your lower back.

8-Yoga increases energy and vitality

Yoga can increase energy and vitality by improving blood circulation, stimulating the production of hormones that affect metabolism and energy levels, and reducing fatigue and stress.

Sun Salutation, Camel Pose, Warrior I, Warrior II, Tree Pose, and Cobra Pose

are effective in increasing energy and vitality in healthy people and people with chronic fatigue syndrome.

1. Sun Salutation: This is a sequence of poses that is often used as a warm-up at the beginning of a yoga practice. Sun Salutation involves a series of forward folds, lunges, and upward-facing and downward-facing dog poses, among others, which can help to warm up your muscles, improve circulation, and energize your body.
2. Camel Pose: In this pose, you kneel on the ground and arch your back, reaching your hands back towards your heels. Camel Pose can help to stretch your chest, shoulders, and hips, while also improving your posture and breathing.
3. Warrior I: This pose involves standing with one foot forward and one foot back, and then raising your arms overhead. Warrior I can help to strengthen your legs and core, while also improving your balance and focus.
4. Warrior II: In this pose, you stand with one foot forward and one foot back, and then extend your arms out to the sides. Warrior II can help to improve your balance and focus, while also stretching your hips and thighs.
5. Tree Pose: In this pose, you stand on one leg and place the sole of your other foot on your inner thigh or calf. Tree Pose can help to improve your balance and focus, while also stretching your hips and thighs.
6. Cobra Pose: In this pose, you lie on your stomach and lift your chest and head off the ground. Cobra Pose can help to strengthen your back and shoulders, while also improving your posture and breathing.

9-Yoga Promotes Weight Loss

Yoga can promote weight loss by increasing metabolism, burning calories, reducing stress and emotional eating, and promoting awareness and self-awareness.

Chair Pose, Warrior III, Boat Pose, Triangle Pose, Upward Plank Pose, and Plank Pose

are found to be effective in reducing body weight and fat in overweight and obese people

1. Chair Pose: In this pose, you stand with your feet together and bend your knees, as if sitting in a chair, while extending your arms overhead. Chair Pose can help to strengthen your legs, core, and back, while also improving your balance and focus.
2. Warrior III: This pose involves standing on one leg and extending your other leg and arms out behind you. Warrior III can help to strengthen your legs and core, while also improving your balance and focus.
3. Boat Pose: In this pose, you sit on the ground with your knees bent and feet lifted off the ground, balancing on your sit bones, while extending your arms forward. Boat Pose can help to strengthen your core and hip flexors, while also improving your balance and focus.
4. Triangle Pose: In this pose, you stand with your feet wide apart and then reach one arm down towards your ankle, while extending your other arm towards the ceiling. Triangle Pose can help to stretch your hips, hamstrings, and calves, while also improving your balance and focus.
5. Upward Plank Pose: In this pose, you sit on the ground with your legs extended in front of you and your hands behind you, lifting your hips and chest towards the ceiling. Upward Plank Pose can help to strengthen your arms, shoulders, and core, while also improving your posture and breathing.
6. Plank Pose: In this pose, you start in a push-up position, with your arms extended and your body in a straight line, parallel to the ground. Plank Pose can help to strengthen your arms, shoulders, and core, while also improving your posture and balance.

10-Yoga Improves Digestive Function

Yoga can improve digestion by improving circulation, reducing inflammation, and promoting relaxation and awareness.

Seated Forward Bend, Downward-Facing Dog, Triangle Pose, Child’s Pose, and

Half Lord of the Fishes Pose can effectively reduce symptoms of digestive disorders such as irritable bowel syndrome and inflammatory bowel disease.

1. Seated Forward Bend: Sit with legs extended in front of you, then hinge forward at the hips and reach toward your feet. Relax your head and neck. This pose stretches the hamstrings, spine, and shoulders, calms the mind, and reduces stress.
2. Downward-Facing Dog: This pose involves placing your hands and feet on the ground, with your hips lifted up towards the ceiling. It’s a great pose for stretching your hamstrings, calves, and spine, while also strengthening your arms and shoulders.
3. Triangle Pose: Stand with feet wide apart, turn one foot out, and reach your arm down to the shin or ankle while raising your other arm straight up. Gaze upward or forward. This pose stretches the legs, hips, and spine, improves digestion, and relieves stress.
4. Child’s Pose: This pose involves kneeling on the ground with your forehead resting on the floor and your arms extended out in front of you. Child’s Pose is a great pose for relaxing your body and mind, while also gently stretching your hips, thighs, and ankles.
5. Half Lord of the Fishes Pose: This is a seated twist that can help improve spinal flexibility and digestion. To practice, Half Lord of the Fishes Pose, start in a seated position with your legs stretched out in front of you. Bend your right knee and place your right foot on the ground outside your left thigh. Then, bend your left knee and bring your left foot to the outside of your right hip. Inhale and lengthen your spine, then exhale and twist towards your right leg, placing your left elbow on the outside of your right knee. Hold for a few breaths, then release and repeat on the other side.

11-Yoga Improves Respiratory Disorders

Yoga can improve breathing by increasing lung capacity, improving breathing techniques, and reducing stress and anxiety, which can affect breathing.

Deep Breathing Exercises, Alternate Nostril Breathing, Fish Pose, Cow Face Pose, and

Cobra Pose are helpful in improving respiratory function in people with asthma, chronic obstructive pulmonary disease, and other respiratory diseases.

1. Deep Breathing Exercises: Deep breathing exercises involve inhaling deeply and slowly, holding the breath for a few seconds, and exhaling slowly. This type of breathing can help to reduce stress and anxiety, lower blood pressure, and improve lung function. To practice deep breathing, find a quiet place to sit or lie down and take a few slow, deep breaths. Focus on breathing in through your nose and out through your mouth.
2. Alternate Nostril Breathing: Alternate nostril breathing is a type of yoga breathing exercise that involves inhaling through one nostril and exhaling through the other. This type of breathing can help to balance the body and mind, reduce stress, and improve breathing patterns. To practice alternate nostril breathing, sit in a comfortable position and place your right thumb over your right nostril. Inhale deeply through your left nostril, then close it with your right index finger and hold your breath for a few seconds. Release your thumb and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and hold your breath. Release your index finger and exhale through your left nostril. Repeat this cycle for several minutes.
3. Fish Pose: Fish pose is a yoga posture that involves lying on your back with your chest lifted and your head tilted back. This posture can help to stretch the muscles in your chest, neck, and shoulders, improve spinal flexibility, and stimulate the thyroid gland. To practice fish pose, lie on your back with your legs straight and your arms at your sides. Place your hands underneath your hips, palms facing down. Press your elbows and forearms into the ground and lift your chest and head off the floor. Tilt your head back and hold the pose for several breaths before releasing.
4. Cow Face Pose: Cow face pose is a yoga posture that involves sitting with your legs crossed and your arms stretched behind your back, clasping your hands together. This posture can help to stretch the muscles in your hips, shoulders, and arms, improve posture, and relieve tension in the upper body. To practice cow face pose, sit with your legs crossed and your feet next to your hips. Reach your right arm up and bend your elbow, bringing your right hand down behind your back. Reach your left arm behind your back and try to clasp your hands together. If you can’t reach, hold a towel or strap between your hands. Hold the pose for several breaths before releasing and switching sides.
5. Cobra Pose: In this pose, you lie on your stomach and lift your chest and head off the ground. Cobra Pose can help to strengthen your back and shoulders, while also improving your posture and breathing.

12-Yoga improves overall well-being

Yoga can improve overall well-being by improving physical health, mental health, and social connection. Yoga can increase self-awareness, self-esteem, and self-worth, and promote positive relationships with others. Yoga has been shown to be effective in improving general well-being in a variety of populations, including healthy people, cancer survivors, and people with chronic pain or mental health problems.

Any yoga posture can contribute to overall well-being, but particularly effective ones include

Corpse Pose, Lotus Pose, Child’s Pose, Downward-Facing Dog, and Sun Salutation.