Yoga is a form of physical activity, and regularly practicing yoga can help people meet the Centers for Disease Control and Prevention (CDC)Trusted Source recommendation of 150 minutes of exercise per week. This helps people live a healthy lifestyle and maintain a moderate weight.
One recent studyTrusted Source suggests yoga exercises are beneficial for weight loss. It examined 50 adults with obesity and assigned them to either Hatha (slower pace) or Vinyasa (faster pace) yoga practices. Although both groups of individuals lost weight after 6 months, the program also included a calorie- and fat-restricted diet, which likely contributed to the weight loss.
The results of this study suggest that people who would like to practice yoga as part of a weight management program should choose the type and duration that suits them best. When people practice yoga frequently, they may notice their health improving in other ways. These can include:
Quitting smoking: Stress is a significant barrier for those trying to quit smoking. Because yoga exercises can reduce stress and improve mood, the practice could benefit people who may be finding it difficult to stop smoking.
A 2019 studyTrusted Source assigned people who smoked to an 8-week program of cognitive behavioral therapy (CBT) and either yoga or wellness classes. The results showed that those who practiced yoga twice a week were more likely to stop smoking than those who attended the wellness classes.
This outcome was particularly common among people who smoked lightly.
Researchers say more studies are necessary to determine how effective yoga and CBT are at helping people who smoke a lot of cigarettes.
Learn more about quitting smoking.
Menopause: According to a 2019 reviewTrusted Source, yoga may improve psychological symptoms and fatigue symptoms in menopausal individuals.
However, there is no evidence to suggest that yoga exercises can improve physical symptoms, such as muscle pain, or vasomotor symptoms, such as hot flashes and night sweats.
Chronic obstructive pulmonary disease (COPD): COPD causes respiratory muscle weakness, which can make it hard to breathe. Because yoga may improve lung function, researchers wanted to know if it could improve inspiratory muscle performance.
A 2021 pilot studyTrusted Source found that veterans with severe or very severe COPD experienced improvements in muscle performance after completing a 6-week yoga program.
These results suggest yoga is a promising tool for improving outcomes in people with COPD. However, more research is needed to understand how a wider demographic of people with COPD respond to yoga as part of a treatment plan.
Summary: Yoga is an accessible form of exercise that benefits physical and mental health. Most people are able to start with beginner yoga poses from the comfort of their own home. In addition to improving flexibility, strength, and balance, yoga can also reduce stress levels and aid in weight management. Some researchTrusted Source also shows it may help people with COPD and menopause.