Yoga means ‘to unite’, meaning it brings the mind and body together. You may have heard it referred to as a “practice,” which comes from the ever-evolving improvement of that mind-body connection. Breath has an important part in yoga, where each movement corresponds to an inhale, exhale or hold. There are many forms of yoga, including elements of physical poses, breathing exercises, meditation and overall health practices. Check out how incorporating yoga into your routine can benefit you!

Improves Strength, Flexibility and Balance

By flowing from one pose to the next at varying levels of difficulty depending on the type of practice, you can increase your overall body strength and flexibility. Focusing on how your mind and body connect also improves your balance as you move between and hold poses.

To improve balance, try tree pose.

  1. Flatten one foot on the ground, spreading the toes out to assist with balance.
  2. Then, bring the other foot against your calf or above the knee (never on the knee) to create a triangle. Imagine ‘zipping’ yourself up from your pelvis to the crown of your head to lengthen your spine and promote spinal health.
  3. Engage, or tighten, your core throughout and make sure you are not tipping your hips back.

Tip: Focus on a spot ahead of you to keep your balance for as long as you are comfortable.

Woman doing Yoga in Tree Pose

Decreases Back Pain

Lower back pain is the number one reported work-related health concern in the United States. Yoga improves mobility and flexibility, which can reduce stress and tension on the lower back. The American College of Physicians recommends yoga and other mind-body practices as the “first line of defense” for chronic low back pain.

To relieve back pain, try cat-cow pose.

  1. Start in a tabletop position or kneeling with your palms on the ground directly below your shoulders and knees underneath your hips.
  2. As you inhale, raise your head and your hips while dropping your stomach in ‘cow pose’.
  3. As you exhale, lower your head and your hips while arching your back upward in ‘cat pose’.
  4. Repeat as many times as you need.
Woman doing Yoga in Cat-Cow Pose

Eases Arthritis Symptoms

Yoga may decrease inflammation and discomfort that comes along with joint pain from arthritis. It can also improve your relationship with arthritis symptoms due to a mindset shift from the breathing and meditative aspects of yoga.

To ease arthritis symptoms with low-impact movement, try seated spinal twist pose.

  1. Start by sitting on the floor with your legs out in front of you.
  2. Place your left foot on the outside of your right knee, creating a triangle with your left leg.
  3. Then, bring your right elbow to rest on the outside of your left knee with your arm in a 90-degree angle and fingers facing upwards, twisting your spine as you face to the left.
  4. With each inhale, lengthen the spine. With each exhale, lean into the twist.
Woman doing Yoga in Seated Spinal Twist Pose

Improves Heart Health

A routine yoga practice reduces levels of stress and inflammation and can improve heart health. Yoga may also help reduce weight gain and high blood pressure, which are main contributors to heart disease.

To benefit heart health, try downward dog pose.

  1. Start in a tabletop position, then tuck your toes under and bring your hips upward with your knees off the ground. Your body will form a triangle with the floor.
  2. Keep a slight bend in your knees and your neck in line with your spine.
  3. Avoid bouncing, but lightly stretch your heels toward the ground in a ‘pedaling’ movement to lengthen your calves.
Man doing Yoga in Downward Dog Pose

Promotes Better Sleep

Making time for movement in your day can improve your sleep. A routine yoga practice can not only improve your sleep, but it can also prepare your body for sleep if practiced before bedtime.

To prepare for bedtime, try wide-knee child’s pose.

  1. Start by kneeling on the floor with your knees pointed outward toward the edge of the mat and your big toes touching underneath you as your hips rest on your feet.
  2. Slowly lean forward and guide your palms along the floor until your forehead is gently resting on the ground.

Tip: With each exhale, slowly guide the palms forward for a greater back stretch.

Pregnant woman doing Yoga in Wide-Kneed Child's Pose

Reduces Stress

A routine yoga practice can relieve stress, reduce depression and anxiety symptoms and improve mood. Stress relief can come from even one session of yoga, though overall stress reduction benefits come from a regular practice.

To reduce stress, try savasana pose.

  1. Start by lying flat on your back with your arms spread outward in a “T” with the palms facing upward.
  2. Focus on your breathing as you feel your breath move through your body. Imagine any tension you are holding moving toward your fingertips and toes, then out of your body entirely.
Woman doing Yoga in Savasana pose
Though these are just a few examples, yoga has multiple health and wellness benefits. If you struggle to incorporate a full session into your routine, use some of these suggested poses for a simple 3-to-5-minute practice to get you started. You can also try more intentional breathing practices before incorporating movement. Remember, the goal is to build your mind-body connection!

If you or someone you know is in crisis, contact the Military Crisis Line at 988 and press 1, or Text 838255. You can also call 911.