If you’ve got a few yoga classes under your belt, chances are you’ll have heard that a certain pose can ‘wring out toxins’, ‘support renal function', or ‘boost your immunity’. Shared by well-meaning Instructors, these ‘facts’ can sound plausible. But are they actually true?
The truth is, despite being celebrated for physical, mental and emotional benefits, many claims about yoga remain difficult to verify scientifically. As it stands, there is not much analytical testing around the outcomes of specific movements. In most cases, purported perks are based on personal experiences or beliefs passed down anecdotally.
Why is yoga hard to study?
Yoga is deeply personal, often practiced for inner peace, emotional balance, or spiritual growth. This subjectivity makes it challenging to measure outcomes objectively. Here are three key issues researchers face:
- Individual experience: What works for one person may not work for another, making standardized studies difficult.
- Placebo effect: Belief in yoga’s impact can influence how people feel, regardless of any actual physiological change.
- Confounding factors: Lifestyle, diet, genetics, and other habits often overlap with yoga practice, complicating cause-and-effect conclusions.
So what does the science support?
To help sort fact from fiction, I spoke to Bryce Hastings, Les Mills Head of Research and an expert in evaluating exercise science. He shared his take on some of the most credible pieces of research in the yoga space.
8 SCIENCE-BACKED BENEFITS OF YOGA
1. Yoga can soothe stress
Yoga’s anxiety-easing and stress-reducing effects are well recognized, but what kicks the stress relief into gear? This meta-analysis identified how yoga can lower cortisol levels and increase self-compassion and positive mood. These effects are linked to reduced activity in the posterior hypothalamus, a brain region involved in stress regulation.
2. Yoga can help manage depression
A large meta-analysis involving 12 different studies shows that yoga can significantly reduce depressive symptoms. And the effects are comparable to treatments like medication, therapy, and massage. While more rigorous trials are needed, yoga shows promise as a complementary mental health therapy, especially when it comes to providing short-term relief.
3. Yoga can keep our brains healthy
There are certain parts of our brain vulnerable to age-related decline – such as the hippocampus and prefrontal cortex. Thanks to an extensive systematic review we can now feel confident that yoga can help protect these cognitive spaces by slowing cognitive decline and supporting neuroplasticity, which is our brain’s ability to grow, adapt and change.
4. Yoga can ease lower back pain
This review of clinical studies found strong evidence that yoga can reduce pain and improve movement in the short term, with moderate benefits lasting over time. Those who suffered lower back pain and did yoga reported fewer limitations in daily activities, with no adverse effects – showcasing that yoga can be a gentle, effective option for pain management.
5. Yoga can enhance balance, stability and coordination
The ability to balance is a key predictor of life potential, so any activity that improves your stability and balance is a good thing. After evaluating many studies, researchers found that in 11 out of 15 studies, yoga led to noticeable improvements in balance and stability. This is particularly pertinent for older adults, as staying active and preventing falls is key to healthy ageing.
6. Yoga can help with heart health
If you want a gentle and natural way to improve your heart health, yoga could be the ticket. This meta-analysis revealed that practicing yoga regularly can help lower blood pressure, reduce cholesterol levels, and improve body weight – all of which help cut the risk of heart disease.
This is backed up by another review of multiple studies, showing that yoga – especially breathing exercises and meditation – can significantly reduce blood pressure in adults with hypertension. It’s believed that the calming effects of yoga help relax the body and mind, which may ease the strain on your heart and blood vessels over time.
7. Yoga reduces inflammation
According to this systematic review, yoga practices that combine movement, breathwork, and meditation have been linked to lower levels of inflammatory markers – such as interleukin-6 (IL-6), C-reactive protein (CRP), and tumor necrosis factor-alpha (TNF-α). This suggests potential benefits for managing chronic conditions such as heart disease and autoimmune disorders.
8. Yoga helps you sleep better (and feel more positive)
Research shows a pre-bedtime yoga and meditation session can improve sleep, boost positive feelings, and enhance recovery from mental, as well as physical stress. The study involved measuring Heart Rate Variability (HRV), which indicates the ability to shift from being stressed to being relaxed. Just six short yoga sessions increased HRV enough to boost sleep quality by 15%. It also led to a significant drop in anxiety and negativity, and an increase in motivation, confidence and positivity. Find out more about the power of yoga in the evenings.
So there you have it … while some of yoga’s benefits are hard to quantify, there’s plenty of evidence highlighting how yoga helps you move better, stress less, reduce health risks, manage pain, boost your brain health, and just feel better.
Despite the need for more research, these benefits are hard to ignore. Are you ready to explore how yoga can support your holistic wellness?
Learn more about LES MILLS YOGA or try BODYBALANCE.
