Benefits of Yoga for Physical and Mental Health

Yoga is one of my favorite exercises as it’s good for both your body and mind. Plus, you don’t need any fancy equipment. As long as you have space for a mat or towel, then you’re good to go! 

There are many types of yoga, from vinyasa flows, which can get your heart rate up to more restorative practices to slowly stretch your muscles. 

Regardless of the type of yoga you choose to practice, research has shown that regularly practicing yoga can have both physical and mental benefits. 

Let’s talk about some of the reasons why yoga is worth incorporating into your routine, as well as tips for what to eat before and after a yoga session. 

Physical Benefits of Yoga 

1. Improves Flexibility And Balance

With all the stretching involved with yoga, it’s probably no surprise that regularly practicing yoga can help improve your flexibility at any age.

But one benefit we don’t always think about is that it can also improve your balance. Not only is your balance helpful for sports, such as running and skiing, but it’s also crucial for preventing falls and maintaining your independence as you get older. 

2. Helps Lung Capacity And Breathing

In one study of 28 middle-aged adults, 70 minutes of yoga per week for 8 weeks resulted in significant improvements in overall respiratory functions. 

Even practicing yoga breathing techniques has improved lung function in adults with asthma. 

3. Impacts Strength And Stamina

Regularly practicing yoga has been shown to help improve cardio endurance and muscle strength in both men and women. 

One study in 24 women found practicing yoga for 1 hour, 3 times a week for 6 weeks resulted in significant improvements in the upper body and abdominal muscular endurance. 

Another study had male and female participants perform 24 rounds of a sun salutation (a sequence of twelve yoga poses) 6 times a week for 24 weeks. 

At the end of the study, participants demonstrated significant increases in muscle strength and a decrease in body mass index. There was also a significant reduction in percent body fat in female participants. 

Mental Health Benefits Of Yoga

In addition to being good for your body, regularly practicing yoga has some pretty impressive benefits for your mental wellbeing as well, including helping with stress and anxiety, sleep, and overall quality of life. 

1. Relieve Stress And Anxiety

One study in 24 women found that yoga twice a week for 3 months significantly reduced cortisol levels, our primary stress hormone, immediately after the class. The women also reported a significant reduction in their feelings of stress over the 3 months. 

Similarly, a review of healthcare workers found that regularly practicing yoga reduced stress levels significantly. Interestingly, practicing yoga was also linked with more time spent taking care of their own mental wellbeing and increased feelings of empathy towards their patients. 

Yoga can also help with anxiety, as one study of 131 adults with mild anxiety found. Results showed that practicing yoga for 1 hour per week for 10 weeks resulted in significant improvements in anxiety, stress, and overall quality of life. 

While we don’t know precisely why yoga has this effect, some studies have found that practicing yoga can stimulate the production of several chemicals in the brain, including GABA, serotonin, and dopamine. And all of these play a role in our feelings of anxiety, depression, and relaxation. 

2. May Help You Sleep Better

In addition to helping you relax, yoga may also improve sleep by boosting melatonin levels, a hormone that helps regulate your sleep cycle. 

One study of 30 healthy men found practicing yoga daily for 3 months resulted in significant increases in melatonin levels. 

Yoga has also been shown to improve sleep duration and quality in older and younger adults diagnosed with insomnia, nurses, individuals with cancer, and women suffering from osteoarthritis. 

3. Improve Overall Quality Of Life

As yoga can help improve mood, flexibility, balance, and sleep, it’s been linked with improving an individual’s perceived quality of life. 

What To Eat Before And After Your Yoga Practice

What to eat before practicing yoga depends on a few factors, including how long and intense the practice is, how much time you have between eating and starting yoga, and whether you prefer to practice yoga on an empty stomach or if you need a little fuel to avoid getting light-headed.

If your yoga class is right when you wake up or within 2 hours after a meal, you may not need to eat before your class.

However, if it’s been more than 2 hours since you last ate, or you feel dizzy working out on an empty stomach, aim to eat a snack that’s easy to digest about 30-60 minutes before yoga.

Before A Workout:

• Slice of whole grain toast with 1 tablespoon of natural nut butter
• One slice of avocado toast
• Banana or apple with 1 tablespoon of peanut butter
• 1-ounce of almonds or mixed nuts
• ½ cup of plain Greek yogurt with a drizzle of honey and fruit on top
• Homemade protein or granola bar 
• Few baby carrots with a mild-flavored hummus

In general, aim to eat a snack containing carbs, protein, and/or healthy fats. Just make sure to choose an option that will sit well with you when twisting and bending. 

As a good rule of thumb, avoid eating greasy, gassy, spicy, and fatty foods within 2 hours of practicing yoga. 

After Yoga, It’s Especially Important To Re-hydrate. 

Regardless of the duration and intensity of your yoga practice, make sure to drink plenty of water during and after. 

If you practiced hot yoga or your practice lasted for over an hour and was higher intensity, you’d likely lose quite a bit of sweat. In these cases, you’ll also want to include some electrolytes in your post-yoga regimen. Some ways to get these electrolytes include coconut water, Pedialyte, or even watered down Gatorade or Powerade. 

You can also make your own electrolyte replacement drink by combining the following ingredients in a pitcher.

• 1/4 tsp. salt
• 1/4 cup no-added sugar orange or pomegranate juice
• 1/4 cup lemon juice
• 1 1/2 cups unsweetened coconut water
• 2 cups cold water

This mixture makes about 4 cups, with each cup containing around 50 calories, 10 grams of carbs, 250 mg of sodium, 258 mg of potassium, and 90 mg of calcium. 

As for food, choose a snack or meal that contains complex carbs and protein. If having a full meal, you can also include healthy fats to help balance it out nutritionally. 

Regarding portion size, it all depends on your calorie needs and meal schedule for the day. If you just woke up and worked out on an empty stomach, then you’ll want a full meal. But if you’re doing yoga 2 hours after lunch or dinner, then a smaller snack should suffice. 

After A Workout:

• Green Smoothie with Bananas and Cherries (can add a scoop of protein powder)
• Cottage cheese and fruit
• Veggie scrambled eggs with whole-grain toast and a side of fruit
• Oatmeal with banana slices, peanut butter, and cinnamon or a jar of overnight oats
• Greek yogurt parfait with plain Greek yogurt, fresh berries, and a sprinkle of low-sugar granola (I like Bear Naked’s Vanilla Almond)
• Veggie-packed salad with quinoa or couscous and a protein such as grilled chicken, salmon, or tofu
• Mix-and-Match Burrito Bowl
• Tuna salad with whole-grain crackers and celery
• Chickpea Salad Sandwich
• Baked sweet potato with beans, salsa, and avocado. For extra protein can add chicken or shrimp on top

The Bottom Line 

Yoga is an ancient practice with numerous benefits for your body and mind. 

Regardless of the type of yoga, be sure to log your practice in the exercise long in your Lose It! app.