For many, yoga looks like an intimidating workout, a series of impossible poses reserved for the hyper-flexible. But this focus on physical performance misses the simple, powerful idea at its core: the union of mind, body, and breath. This guide will explain the true definition of yoga and its benefits for your well-being.
Key takeaways
- Yoga is a practice that connects your mind, body, and breath to reduce stress.
- Its core benefit comes from using controlled breathing to calm your nervous system.
- You do not need to be flexible or have any special equipment to start.
- Consistent, short practices are more effective than occasional intense ones.
- The goal is not to perfect the poses, but to listen to your body.
What is yoga?
At its heart, yoga is much more than a workout. It’s a practice designed to reconnect your mind with your body through the simple, powerful tool of your own breath.
The word “yoga” comes from the ancient Sanskrit word “yuj,” which means “to unite.” Its entire purpose is to deeply connect your mind and body, using physical movement and breath to find a sense of inner balance. This makes it a holistic approach to health, not just a way to exercise.
This practice of connection has a long and rich history. Yoga was developed over 5,000 years ago by the Indus-Sarasvati civilization in ancient India. While its methods have evolved, the core goal of promoting harmony between mind and body has remained the same.
What are the core parts of a yoga practice?
Think of a yoga practice as a complete system with three interconnected parts. Each part has a distinct job, but they work together to quiet the noise of modern life. Understanding their unique roles is the key to unlocking the real benefits of yoga.
Physical poses (Asanas)
On the surface, asanas look like physical exercises designed to improve flexibility. But their true purpose is to teach your body how to handle discomfort in a safe, controlled way.
Each pose is a chance to notice how you react to a challenge—where you hold tension, when you hold your breath, and how you find stability.
The poses are not the goal; they are the tools you use to have a conversation with your body. This practice builds strength and balance, but more importantly, it teaches you to stay calm and grounded when things get difficult.
Breathing techniques (Pranayama)
Pranayama is the deliberate act of controlling your breath, and it is the engine of a yoga practice. Your breath is the one part of your autonomic nervous system you can consciously command. Think of it as the remote control for your body’s stress response.
When you feel anxious, your breathing becomes shallow and fast. By intentionally slowing it down, you send a direct signal to your brain that you are safe. This practice of conscious breath regulation is a powerful, portable tool you can use to manage stress anytime, anywhere.
How breathing calms your nervous system
A long, slow exhale is the fastest way to calm down, and there is a clear biological reason why. It activates your parasympathetic nervous system, the body’s natural “rest and digest” mode.
This simple act physically lowers your heart rate, reduces stress hormones like cortisol (the body’s primary stress hormone), and eases muscle tension. It’s a direct, physiological command to your body to relax.
Meditation and mindfulness (Dhyana)
The most common myth about meditation is that you have to “clear your mind” or stop thinking. This is impossible. The real goal of dhyana, or mindfulness, is to change your relationship with your thoughts.
It’s the practice of noticing your thoughts as they arise without arguing with them, judging them, or getting swept away. Think of it like watching clouds pass in the sky—you acknowledge them without trying to control them. This practice of cultivating focused, non-judgmental awareness is what creates a lasting sense of inner peace and mental clarity.
What are the physical benefits of yoga?
While the mental benefits are profound, the physical changes are often the first you’ll notice. A consistent practice doesn’t just make you feel better in your mind; it helps your body work better, from the way you move to the way you stand.
Improves flexibility and balance
That groan you make when you bend down to tie your shoes isn’t a mandatory part of aging. It’s often just the result of tight muscles from a life spent sitting. Yoga helps you reclaim your natural range of motion by:
- Making everyday movements easier: A gentle, consistent practice helps release the chronic tightness in your hips and hamstrings, so bending and reaching feel less like a chore.
- Helping you feel more confident on your feet: By strengthening the small stabilizing muscles in your feet and ankles, yoga is a powerful way to improve your flexibility and balance, making you feel more secure when walking on uneven ground.
Builds muscle strength
This isn’t about the kind of strength you build in a weight room; it’s about the practical, functional strength you need for everyday life. Yoga helps you feel more capable by:
- Making daily tasks feel lighter: Holding your own body weight in poses builds the kind of real-world strength that makes carrying groceries, lifting a child, or rearranging furniture feel more manageable.
- Building strength without bulk: Regular practice builds strength in the lower limbs just as well as other kinds of exercise, creating a feeling of being strong and capable in your own body.
Builds muscle strength
This isn’t about the kind of strength you build in a weight room; it’s about the practical, functional strength you need for everyday life. Yoga helps you feel more capable by:
- Making daily tasks feel lighter: Holding your own body weight in poses builds the kind of real-world strength that makes carrying groceries, lifting a child, or rearranging furniture feel more manageable.
- Building strength without bulk: Regular practice builds strength in the lower limbs just as well as other kinds of exercise, creating a feeling of being strong and capable in your own body.
Helps with back pain relief
Chronic back pain isn’t just a discomfort; it’s a thief that steals your energy and limits your life. Yoga addresses some of the root causes of this pain by:
- Creating a natural “corset” of support: Many poses strengthen the deep core muscles that wrap around your spine, providing stability and taking the load off your lower back.
- Helping you move with less fear: Its ability to reduce discomfort and help you move more freely means you can start to bend, lift, and participate in activities with more confidence and less pain.
Eases arthritis symptoms
When your joints feel stiff and achy, the instinct is often to move less, which can make things worse. The gentle, controlled movements in yoga can offer relief by:
- “Lubricating” your joints: Gentle movement helps reduce the stiffness that can make daily activities difficult, especially in the morning.
- Bringing warmth and blood flow to stiff areas: This can help ease the pain and discomfort of chronic arthritis.
Benefits heart health
Constant stress puts a silent, heavy load on your heart. Yoga helps to lighten that load, not just mentally, but physically:
- Lowering blood pressure and stress: The breathing techniques are proven to calm your nervous system, which helps reduce the daily strain on your heart.
- Reducing chronic inflammation: These benefits make yoga valuable for preventing and managing heart disease.
Promotes better posture
That familiar ache between your shoulder blades after a long day at the computer is a direct result of posture. Yoga helps you carry yourself differently by:
- Making you aware of your “desk slump”: The practice trains you to recognize the feeling of slouching, giving you the awareness and core strength to sit and stand taller.
- Helping you stand taller and move with more ease: This reduces strain on your body and can even boost your sense of self-confidence.
What are the mental and emotional benefits of yoga?
The most profound changes that happen on a yoga mat aren’t always the ones you can see. While your body grows stronger and more flexible, your mind is quietly learning a new, calmer way to respond to the pressures of daily life.
Reduces stress and anxiety
Chronic stress isn’t just a feeling; it’s a physical state where your shoulders are tight, your jaw is clenched, and your breath is shallow. Yoga gives you a direct, physical way to reverse this state by:
- Teaching your body to relax on command: When you intentionally slow your exhale, you are physically telling your nervous system that you are safe. This isn’t a hopeful wish; it’s a biological command that lowers the physical signs of stress, like your heart rate and blood pressure.
- Giving your racing mind a job: Anxiety is often fueled by a mind stuck in “what-if” scenarios. By giving your mind a simple, concrete task—like feeling your feet on the floor or tracking your breath—you give it an anchor in the present moment, interrupting the cycle of worry.
Lifts your mood and energy levels
A low mood isn’t just sadness; it’s often the exhaustion of carrying invisible weight. Yoga helps lift that weight, not through forced positivity, but through simple, physical shifts:
- Releasing stored tension: The tightness in your hips and shoulders isn’t just muscular; it’s often stored stress. The physical act of stretching and releasing these areas can lead to an immediate feeling of lightness and relief.
- Creating a small sense of accomplishment: On days when motivation is low, simply getting on a mat and moving for 10 minutes is a tangible win. This small act of showing up for yourself can be a powerful antidote to feelings of helplessness, leading to an immediate increase in feelings of calm and energy.
Improves sleep quality
A sleepless night is often a battle with a mind that won’t turn off. Yoga helps create the conditions for rest long before your head hits the pillow by:
- Down-regulating your nervous system: Instead of carrying the day’s stress into bed, a gentle evening practice helps your body transition out of “go-mode” and into “rest-mode,” making it easier to fall asleep.
- Easing physical restlessness: A quiet, restorative practice can soothe the fidgety, restless feeling in your body that often accompanies a racing mind, helping you achieve much better sleep.
Encourages self-care and body awareness
Self-care isn’t another item on your to-do list; it’s the practice of treating yourself with kindness. Yoga teaches you how to do this in a very real, physical way by:
- Replacing self-criticism with curiosity: When you wobble in a pose, the yoga practice asks you not to judge yourself, but to simply notice it and adjust. This small act, repeated over time, retrains your brain to respond to challenges with curiosity instead of criticism.
- Learning to trust your body’s signals: The practice encourages you to listen for the difference between the discomfort of a useful stretch and the sharp signal of pain. Learning to honor that signal by backing off is a profound act of self-respect that builds a more positive relationship with your body.
May help with burnout and depression
When you’re dealing with the crushing weight of depression or the deep exhaustion of burnout, the idea of “doing something” can feel impossible. Yoga offers a gentle, accessible way to re-engage, not through force, but through simple, physical acts that directly counter the core symptoms of these conditions:
- A way to feel something again: Depression can make you feel numb and disconnected from your body. Gentle movement, like a simple stretch, provides a tangible physical sensation. It’s a small, grounding proof that you can still feel, which can be a powerful anchor when you feel emotionally adrift.
- An off-switch for chronic stress: Burnout keeps your nervous system stuck in a “fight or flight” mode, leaving you feeling wired and exhausted. The slow, controlled breathing in yoga directly activates the “rest and digest” system. This helps lower the stress hormones that fuel that feeling of being constantly on edge.
- A gentle form of action: When the smallest task feels monumental, a simple, guided 10-minute yoga practice provides a small, achievable win. It’s a form of behavioral activation (a therapeutic process of re-engaging in life)—a gentle way to prove to yourself that movement is still possible, helping to counter the paralysis that often comes with these conditions.
Common myths about yoga
Before you can feel the benefits of yoga, you have to get to the mat, and a few common myths can feel like major roadblocks. These misconceptions often create a sense of intimidation that prevents people from ever starting. Let’s clear them up.
Myth: you have to be flexible to do yoga
This is the most common myth, and it’s completely backward. Saying you’re not flexible enough for yoga is like saying you’re too sick to go to the doctor. Flexibility isn’t the ticket to get in; it’s a souvenir you pick up along the way.
The practice meets you exactly where you are. The goal is to explore your body’s current range of motion, not to force it into a specific shape. The health and wellness benefits are available to everyone, regardless of their starting point.
Myth: yoga is a religion
While yoga’s origins are rooted in ancient Indian spiritual traditions, it is practiced globally today as a tool for well-being, not a system of religious doctrine. It is a practice, not a faith.
Modern yoga is a system for connecting your mind and body that is embraced by people of many different backgrounds and beliefs. You can take what serves you—the physical movement, the stress relief, the mental clarity—and leave the rest.
Myth: yoga is just gentle stretching
This myth ignores the vast diversity of yoga. While some styles are slow and restorative, others are physically demanding workouts that will build serious strength and make you sweat.
The practice exists on a wide spectrum. It can be a tool for deep relaxation or a rigorous physical practice focused on strength and endurance. The experience is entirely dependent on the style you choose.
Myth: yoga is only for women
The modern image of yoga is often female-centric, but this is a recent stereotype, not a historical fact. For centuries, yoga was practiced almost exclusively by men. Today, yoga is for everyone, and studios are becoming increasingly welcoming to people of all genders, body types, and backgrounds. The practice itself doesn’t have a gender; its benefits are universal.
What are the main types of yoga?
Choosing a yoga style is like picking the right tool for the job—some are for building strength, while others are for deep relaxation. Here are some of the most common types you’ll find, from gentle to challenging.
Hatha: a great starting point for beginners
This is a general term for any yoga that teaches physical postures. A Hatha class is typically a slower-paced, foundational practice, making it an ideal entry point. You’ll learn basic poses and breathing techniques without feeling rushed. It is considered a light-intensity activity.
Vinyasa: a more active, flowing style
In a Vinyasa class, you link your breath to your movement, flowing from one pose to the next.
The pace is often faster and more dynamic, feeling like a moving meditation. Expect a practice that builds heat and offers more of a cardiovascular challenge than Hatha.
Ashtanga: a structured and challenging practice
Ashtanga is a physically demanding style that follows a specific, unchanging sequence of postures. It’s a disciplined practice that builds serious strength, flexibility, and endurance.
This is for students looking for a structured, rigorous workout that will raise your heart rate and challenge your metabolism.
Yin: a slow style with deep stretches
In contrast to active styles, Yin yoga is slow and passive. You’ll hold seated or reclined poses for several minutes at a time, allowing for a deep stretch in your connective tissues. It’s a quiet, meditative practice that is excellent for increasing flexibility and calming the nervous system.
Hot yoga: practiced in a heated room
This style, which includes Bikram yoga, is performed in a room heated to 90 degrees or higher. The heat allows for deeper stretching and increases the intensity of the workout. It’s a sweaty, challenging practice that may not be suitable for everyone, especially those sensitive to heat.
Restorative: a gentle practice for relaxation
This is the yoga of deep rest. Restorative yoga uses props like blankets and bolsters to completely support your body in gentle, restful poses. The goal is not to stretch or build strength, but to trigger deep relaxation and encourage emotional well-being. It’s the perfect antidote to a stressful week.
How to get started with yoga
Getting started doesn’t require a big commitment or a complete lifestyle change, just a few simple first steps to make the process feel welcoming and achievable.
Finding a beginner-friendly class
You can ensure a great first experience by looking for classes designed for new students:
- Looking for these keywords: Search for classes labeled “Beginner,” “Intro to Yoga,” “Gentle,” or “Hatha,” as these are designed to teach you the basic poses at a comfortable speed.
- Asking the studio: Call or email a local studio and ask which class they recommend for someone who has never done yoga before.
- Trying online options: Many online platforms offer structured beginner courses that allow you to learn in the comfort of your own home.
Finding a welcoming and body-positive class
The fear of feeling judged or out of place because of your body size, age, or ability is real, and it keeps many people from ever trying yoga. The goal is to find a space that honors your body exactly as it is today. Here are practical steps to find a truly body-positive class where you can feel safe and supported:
- Look for visual proof: When you look at a studio’s website or social media, do you see a variety of body types, ages, and ethnicities represented in their photos? Or do you only see one type of “yoga body”? A truly inclusive space will reflect that in its imagery.
- Listen for the right language: Look for phrases like “all bodies are welcome,” “body neutral,” or “yoga for every body.” In class, a good instructor will use invitational language like “If it feels right for you…” instead of demanding language like “You should…”
- Check how they talk about props: Props like blocks and blankets are tools for everyone, not just beginners. A body-positive instructor will encourage the use of props for all students to help them find the version of a pose that works best for their unique body.
- Ask a direct question: Call or email the studio and say, “I’m looking for a truly non-competitive and body-positive environment. Which of your classes or instructors would be the best fit?” Their answer will reveal their commitment to inclusivity.
- Trust your gut: The most important thing is how you feel. A supportive environment is one where you can focus on your own experience without worrying about what others are thinking.
Finding a space that actively fosters this sense of safety is where yoga can truly support self-acceptance and well-being.
What to expect in your first class (etiquette)
Knowing a few universal points of etiquette can help ease any first-time jitters:
- Arriving early: Get there 10-15 minutes before class starts to find a spot, settle in, and let the instructor know you’re new.
- Removing your shoes: Yoga is practiced barefoot. There will be a place to leave your shoes and belongings.
- Quieting the space: Turn your phone to silent and put it away. The time before class is for quiet reflection.
- Listening to your body: The most important rule is to pay attention to your own body. If a pose doesn’t feel right, gently back off. It’s not a competition.
What to wear and what to bring
You don’t need expensive gear to get started, just a few simple items:
- Comfortable clothing: Choose comfortable, stretchy clothing that you can move in easily. Think gym clothes or anything that doesn’t restrict your movement.
- A water bottle and mat: A water bottle is a good idea. Most studios have mats and props you can borrow, but you can bring your own if you prefer.
A simple 5-minute routine you can do at your desk
You don’t even need a mat to start feeling the benefits. This quick sequence can help release tension during a busy workday.
- Seated cat-cow: Sit tall and place your hands on your knees. As you inhale, arch your back and look up. As you exhale, round your spine and tuck your chin. Repeat 5 times.
- Neck rolls: Gently drop your right ear toward your right shoulder. Hold for a breath, then slowly roll your chin to your chest and over to the left side. Repeat 3 times each way.
- Seated spinal twist: Sit tall and place your right hand on the outside of your left knee. Use your left hand on the chair to gently twist your torso to the left. Hold for 3 deep breaths, then switch sides.
5 basic poses for your first practice
These five poses are the building blocks of many yoga practices. Focus on how they feel, not how they look.
Cat-cow
This is a gentle, flowing movement that warms up and releases tension in your spine. It’s a great way to start any practice.
How to do it: Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
- Cow pose (Inhale): As you breathe in, drop your belly toward the mat, lift your chest and chin, and look up toward the ceiling. Feel a gentle arch in your back.
- Cat pose (Exhale): As you breathe out, press firmly into your hands, round your spine up toward the ceiling, and tuck your chin to your chest. Imagine a string pulling the middle of your back upwards.
- Flow: Continue flowing between Cow on your inhales and Cat on your exhales for 5-10 breaths.
Downward-facing dog
This is one of the most common poses in yoga. It strengthens your arms and shoulders while stretching your entire back body, from your shoulders to your heels.
How to do it: From your hands and knees, tuck your toes and lift your hips up and back, forming an inverted “V” shape with your body.
- Key actions: Press firmly through your hands, especially your index finger and thumb. Keep your head between your upper arms, looking back toward your feet.
- Beginner tip: It’s much more important to have a long, straight spine than straight legs. Bend your knees generously to allow your hips to lift higher and your back to lengthen. You can “pedal” your feet, bending one knee and then the other, to gently stretch your hamstrings.
Mountain pose
This pose looks simple—just standing—but it’s an active pose that teaches the fundamentals of alignment and body awareness.
How to do it: Stand with your feet together or hip-width apart. Distribute your weight evenly across all four corners of both feet.
- Key actions: Gently engage the muscles in your legs. Lengthen your tailbone down toward the floor and lift the crown of your head up toward the ceiling.
- Finishing touches: Relax your shoulders down and away from your ears. Let your arms rest by your sides with your palms facing forward. Take a few deep breaths and notice how it feels to stand with intention.
Warrior II
This is a strong, empowering standing pose that builds strength and stability in your legs and core while opening your hips and chest.
How to do it: Step your feet wide apart, about 3-4 feet. Turn your right foot out 90 degrees so it points to the front of your mat. Turn your left foot in slightly.
- Key actions: Bend your right knee until it is directly over your right ankle, keeping your back leg straight and strong.
- Upper body: Extend your arms parallel to the floor, reaching actively in both directions. Keep your shoulders relaxed and turn your gaze over your front fingertips. Hold for 5 breaths, then switch sides.
Child’s pose
This is a gentle resting pose that offers a moment of quiet and relief. It’s a safe haven you can come back to at any point during a practice if you feel tired or overwhelmed.
How to do it: Start on your hands and knees. Bring your big toes to touch and spread your knees as wide as is comfortable.
- Key actions: Sit your hips back toward your heels and fold your torso forward between your thighs.
- Relax and rest: Rest your forehead on the mat. You can stretch your arms out long in front of you or rest them alongside your body. Breathe deeply into your back and allow your body to feel heavy and supported.
What to do when your mind is too busy
It’s the most common and frustrating experience for beginners: the moment you try to be still, your mind starts racing. You’re suddenly planning dinner, replaying a conversation, or worrying about your to-do list. This is not a sign that you’re failing; it’s a sign that you’re human.
The goal of yoga isn’t to silence your mind. The real practice is learning to gently guide your attention back, again and again, without judgment. Here are a few practical tools you can use when your mind feels too busy:
- Anchor to your breath: This is your most reliable tool. Instead of just “watching your breath,” give your mind a specific job. Count the length of your inhale (one, two, three) and then try to make your exhale the same length or a little longer (one, two, three, four). This simple task gives your active mind something to focus on and helps calm mental activity.
- Focus on a physical sensation: If the breath feels too subtle, anchor your attention to something more concrete. Notice the feeling of your hands pressing into the mat. Feel the stretch in your hamstrings. Pay attention to the exact points where your body is making contact with the floor. This grounds you in the physical reality of the present moment.
- Silently name your thoughts: When you notice a thought, gently and silently label it. If you’re worrying, just say “worrying” in your mind. If you’re planning, say “planning.” This simple act of naming creates a small space between you and the thought, reminding you that you are the observer of your thoughts, not the thoughts themselves.
- Come back to the instructor’s voice: If you’re in a guided class, let the instructor’s voice be your anchor. Tune in to the specific words they are using to guide you into a pose. This can help pull you out of your internal chatter and back into the shared space of the room.
- Add gentle movement: Sometimes, especially when you feel restless, trying to be perfectly still can make things worse. If you’re in a resting pose like Child’s Pose, try gently rocking your forehead from side to side on the mat. This small, soothing movement can help release nervous energy and calm your mind.
Is yoga safe for everyone?
Yoga is a remarkably safe practice for most people, but the key is to approach it with awareness, not ambition. Your safety is always more important than achieving a certain pose.
Listening to your body to avoid injury
Learning to honor your body’s limits is a fundamental part of the practice, which includes:
- Differentiating good from bad sensations: A gentle pulling or stretching sensation is productive. A sharp, pinching, or electric pain is your body’s clear stop sign.
- Never forcing a pose: Ease into postures gradually. If you have to hold your breath or strain your muscles to get into a shape, you’ve gone too far.
- Respecting your limits: A key principle for safe yoga practice is listening to your body and accepting that what it can do will change from day to day.
When to talk to your doctor first
It’s always wise to consult a healthcare professional if you have pre-existing health concerns, including:
- Serious acute or chronic illnesses: People with serious acute or chronic illnesses—such as unmanaged high blood pressure, heart disease, severe osteoporosis (a condition that causes bones to become weak and brittle), or glaucoma (an eye condition that can damage the optic nerve)—should talk to their doctor before starting.
- Other considerations: It’s also important to get medical advice if you are pregnant, recovering from a recent surgery, or have a history of joint or spinal injuries.
Common risks and how to prevent them
A mindful approach can significantly reduce the risks of injury by:
- Understanding the primary risk: The most common risks in yoga are musculoskeletal injuries (injuries to muscles, bones, and joints), like sprains and strains, particularly in the knees, lower back, and shoulders.
- Finding a qualified instructor: A good teacher will offer modifications and emphasize safe alignment over deep poses.
- Warming up properly: Never jump into deep stretches with cold muscles. A good class will always begin with gentle movements to prepare your body.
- Using props: Blocks, straps, and blankets aren’t “cheating.” They are smart tools that help support your body, allowing you to find correct alignment in a pose without strain.
FAQs about yoga
Hope for your journey
Starting a yoga practice isn’t about perfectly recreating the poses you see online or achieving a quiet, empty mind on your first try. It’s about the simple, intentional act of showing up for yourself, just for a few minutes, to reconnect your mind with your body.
Start by taking one slow, deep breath, and just notice how it feels in your body, without judgment. That single moment of awareness is the entire practice in miniature, and it is how you learn to listen to yourself again.
Care at Modern Recovery Services
Yoga is a powerful first step in reconnecting with your body and managing daily stress. But when stress becomes chronic, or you’re facing burnout or anxiety, you may need a more structured path to healing.
The clinical experts at Modern Recovery Services offer compassionate, online programs designed to teach you the skills to break the cycle, helping you build lasting resilience and reclaim your sense of calm.
Sources
- Brooks, S., & Reynolds, S. (2023). The exploration of becoming as a yoga practitioner and its impact on identity formation, health, and well-being. Journal of Occupational Science, 31(3), 354–370. https://doi.org/10.1080/14427591.2023.2253802
- Campelo, G., De Araújo, J., Aristizabal, J., De Souza, W., & De Castilho, G. (2025). Long-term effects of yoga-based practices on neural, cognitive, psychological, and physiological outcomes in adults: a scoping review and evidence map. BMC Complementary Medicine and Therapies, 25. https://doi.org/10.1186/s12906-025-04825-x
- Cartwright, T., Mason, H., Porter, A., & Pilkington, K. (2020). Yoga practice in the UK: a cross-sectional survey of motivation, health benefits and behaviours. BMJ Open, 10(1). https://doi.org/10.1136/bmjopen-2019-031848
- Castellote-Caballero, Y., Del Carmen Carcelén-Fraile, M., Aibar-Almazán, A., Rivas-Campo, Y., & González-Martín, A. (2024). Yoga as a therapeutic approach to mental health in university students: a randomized controlled trial. Frontiers in Public Health, 12. https://doi.org/10.3389/fpubh.2024.1406937
- Chauhan, S., Najaf, S., Gergely, L., Kinga, K., Karsai, I., & Prémusz, V. (2025). Impact of 10 Weeks of Yoga Intervention on Mental Health and Overall Well-Being Among Medical Students: GSY Study. Sports, 13(4). https://doi.org/10.3390/sports13040114
- Cheshire, A., & Cartwright, T. (2021). A Population-Practice-Based Model to Understand How Yoga Impacts on Human Global Functioning: A Qualitative Study. Journal of Alternative and Complementary Medicine. https://doi.org/10.1089/acm.2021.0104
- Cramer, H., Ostermann, T., & Dobos, G. (2018). Injuries and other adverse events associated with yoga practice: A systematic review of epidemiological studies. Journal of Science and Medicine in Sport, 21(2), 147–154. https://doi.org/10.1016/j.jsams.2017.08.026
- Forseth, B., & Hunter, S. (2019). Range of Yoga Intensities From Savasana to Sweating: A Systematic Review. Journal of Physical Activity & Health, 16(11), 1-8. https://doi.org/10.1123/jpah.2019-0372
- Hamed, M. (2021). Healing myths, yoga styles and social bodies: socio-logics of yoga as a health practice in the socially stratified city of Marseille, France. Anthropology & Medicine, 28(3), 374–394. https://doi.org/10.1080/13648470.2021.1949963
- Khanal, H., & Khanal, U. (2021). Benefits, barriers and determinants of practicing yoga: A cross sectional study from Kathmandu, Nepal. Journal of Ayurveda and Integrative Medicine, 12(1), 102–106. https://doi.org/10.1016/j.jaim.2021.01.007
- Li, X., Zhou, Y., Zhang, C., Wang, H., & Wang, X. (2024). Neural correlates of breath work, mental imagery of yoga postures, and meditation in yoga practitioners: a functional near-infrared spectroscopy study. Frontiers in Neuroscience, 18. https://doi.org/10.3389/fnins.2024.1322071
- Liu, L., Liu, C., Tang, L., Wang, X., & Feng, Q. (2025). From contemplation to serenity: how yoga meditation improves the mental health of female college students?. Frontiers in Psychology, 16. https://doi.org/10.3389/fpsyg.2025.1545943
- Madan, S., Sembhi, J., Khurana, N., Makkar, K., & Byati, P. (2022). Yoga for Preventive Health: A Holistic Approach. American Journal of Lifestyle Medicine, 17(3), 418–423. https://doi.org/10.1177/15598276211059758
- Mandlik, G., Nguyen, B., Ding, D., & Edwards, K. (2023). Not All Yoga Styles Are the Same: An International Survey on Characteristics of Yoga Classes. Journal of Integrative and Complementary Medicine. https://doi.org/10.1089/jicm.2022.0712
- Neumark-Sztainer, D., Watts, A., & Rydell, S. (2018). Yoga and body image: How do young adults practicing yoga describe its impact on their body image?. Body Image, 27, 156–168. https://doi.org/10.1016/j.bodyim.2018.09.001
- Park, C., Finkelstein-Fox, L., Groessl, E., Elwy, A., & Lee, S. (2020). Exploring how different types of yoga change psychological resources and emotional well-being across a single session. Complementary Therapies in Medicine, 49, 102354. https://doi.org/10.1016/j.ctim.2020.102354
- Pascoe, M., De Manincor, M., Hallgren, M., Baldwin, P., Tseberja, J., & Parker, A. (2021). Psychobiological Mechanisms Underlying the Mental Health Benefits of Yoga-Based Interventions: a Narrative Review. Mindfulness, 12(11), 2877–2889. https://doi.org/10.1007/s12671-021-01736-z
- Schmalzl, L., Powers, C., Zanesco, A., Yetz, N., Groessl, E., & Saron, C. (2018). The effect of movement-focused and breath-focused yoga practice on stress parameters and sustained attention: A randomized controlled pilot study. Consciousness and Cognition, 65, 109-125. https://doi.org/10.1016/j.concog.2018.07.012
- Shaw, A., & Kaytaz, E. (2021). Yoga bodies, yoga minds: contextualising the health discourses and practices of modern postural yoga. Anthropology & Medicine, 28(3), 279–296. https://doi.org/10.1080/13648470.2021.1949943
- Sivaramakrishnan, D., Fitzsimons, C., Kelly, P., Ludwig, K., Mutrie, N., Saunders, D., & Baker, G. (2019). The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults- systematic review and meta-analysis of randomised controlled trials. The International Journal of Behavioral Nutrition and Physical Activity, 16(1). https://doi.org/10.1186/s12966-019-0789-2
- Telles, S., Sharma, S., Kala, N., & Balkrishna, A. (2019). Yoga as a Holistic Treatment for Chronic Illnesses: Minimizing Adverse Events and Safety Concerns. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.00661
- Thoutam, V., Srivastava, A., Badal, T., Mishra, V., Sinha, G., Sakalle, A., Bhardwaj, H., & Raj, M. (2022). Yoga Pose Estimation and Feedback Generation Using Deep Learning. Computational Intelligence and Neuroscience, 2022. https://doi.org/10.1155/2022/4311350
- Webb, J., Rogers, C., & Thomas, E. (2020). Realizing Yoga’s all-access pass: a social justice critique of westernized yoga and inclusive embodiment. Eating Disorders, 28(4), 349–375. https://doi.org/10.1080/10640266.2020.1712636
Author: Modern Recovery Editorial Team
JULY 20, 2023