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20 Benefits of Yoga: Simple Yoga Poses for Beginners

10 yoga benefits for women / woman doing yoga outdoors

Last Updated on August 4, 2022 by Lori Geurin

Do you want to be healthier, happier, and more flexible? If so, yoga may be the perfect choice for you! Yoga is a fantastic way to improve your health and wellness. It can help reduce stress, improve flexibility, and increase strength. In this article, we will discuss the 20 benefits of yoga for women. We will also provide some simple yoga poses that beginners can start with. So whether you are a beginner or an experienced yogi, read on to learn all about the amazing benefits of yoga!

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What Is Yoga?

Yoga is an ancient Indian practice that has been around for over 5000 years. It is a system of physical and mental exercises that are designed to promote health and well-being. Yoga can be practiced in many different ways, including through yoga poses, meditation, and breathing exercises.

There are many different types of yoga, but the most popular types are Hatha yoga and Ashtanga yoga. Hatha yoga is a slower-paced form of yoga that focuses on holding the body in various poses, or “asanas.” Ashtanga yoga is a more vigorous form of yoga that includes flowing sequences of poses.

I started practicing yoga and pilates a few years ago because I was dealing with chronic pain and needed a gentle exercise that would help keep me flexible and strengthen my muscles. I quickly fell in love with yoga and the many benefits it provides. If you are thinking about starting yoga, I highly encourage you to give it a try!

20 benefits of yoga

FREE Yoga Video for Beginners

Here is a free yoga video that you can use to get started with some simple yoga poses.

Top 20 Benefits of Daily Yoga

Yoga has many benefits for both the mind and the body. Here are 20 of the top benefits of yoga:

1. Yoga can help reduce stress and promote relaxation.

If you’re dealing with stress, yoga may be a great way to help you relax.[*] Yoga involves deep breathing and relaxation techniques that can help to calm the mind and body.

Even just 10 minutes of restorative yoga poses can help to reduce stress and promote relaxation. So if you’re feeling stressed, take a break and do some yoga!

yogadownload yoga at home

2. Yoga can help improve flexibility and increase range of motion.

As we get older, our bodies tend to become less flexible. However, yoga can help to improve flexibility and increase range of motion.[*] Yoga poses stretch and lengthen the muscles, which can lead to increased flexibility.

Yoga can also help to improve the range of motion by lubricating the joints and improving joint health.

3. Yoga can help improve strength, endurance, and balance.

Yoga poses require the use of all the major muscle groups, which helps to build strength.[*]

Additionally, many yoga poses require you to hold your body in place for an extended period. This can help improve endurance and balance.

Balance is also improved through the practice of yoga because it requires you to use your core muscles to maintain proper alignment. Core muscles are the muscles in your abdomen and lower back that provide stability for your spine. Strengthening these muscles can help improve posture and prevent back pain.

4. Yoga can help improve breathing and circulation.

Breathing techniques are an important part of yoga.[*]

The deep breathing associated with yoga can help to improve the lungs and increase oxygen intake. This can lead to improved circulation and a boost in energy levels.

Yoga poses also help to open up the chest and improve the function of the respiratory system.[*]

5. Yoga can help boost energy levels and improve stamina.

In addition to improving breathing and circulation, yoga can also help to boost energy levels.[*]

The deep breathing associated with yoga helps to increase the supply of oxygen to the cells, which can lead to improved energy production.

6. Yoga can help improve digestion and reduce bloating.

Yoga poses can help to stimulate the digestive system and reduce digestive symptoms and IBS.[*]

Certain yoga poses massage the abdominal organs, which can help to improve digestion. Additionally, deep breathing can help to release trapped gas and relieve bloating.

If you’re struggling with digestion issues, try doing some yoga poses after meals!

7. Yoga can help reduce anxiety and depression.

One of the most compelling benefits of yoga is its ability to reduce anxiety and depression.[*]

Yoga involves deep breathing, which can help to calm the mind and ease anxiety. Yoga poses can also help to release tension from the body and improve mood.

Additionally, yoga is a form of exercise, which is an effective treatment for depression. Exercise releases endorphins, which can help to improve mood and reduce anxiety.

So if you’re feeling anxious or depressed, yoga may be a great way to help you feel better!

8. Yoga can help increase focus and concentration.

Distracted much? Yoga can help! Yoga helps to increase focus and concentration by calming the mind and body.[*]

When you’re calm and relaxed, it’s easier to focus on what you’re doing. So if you’re looking to improve your concentration, yoga may be a great option for you.

Yoga also requires you to pay attention to your breath and your body, which can help to improve focus.

women doing yoga at home

9. Yoga can help promote better sleep.

Yoga can help you sleep better by reducing stress and anxiety.[*]

The deep breathing associated with yoga can also help to relax the mind and body, which can lead to improved sleep.

Additionally, yoga poses can help to release tension from the body and improve circulation. These benefits can all contribute to a better night’s sleep.

10. Yoga can help reduce pain.

When you’re in pain, the last thing you want to do is move around. But surprisingly, yoga can actually help to reduce pain.[*] One study showed that yoga can help to decrease pain perception [*]. If you’re struggling with chronic pain, yoga may be worth a try.

11. Yoga can improve heart health.

The cardiovascular benefits of yoga are well-documented. A 2014 study showed that a regular yoga practice can decrease risk factors for heart disease, including high blood pressure and cholesterol levels.[*]

Increasing your heart rate through aerobic activity is the most common way to improve heart health, but yoga poses that require you to hold your body in one position can increase your heart rate and improve your heart’s functioning.

12. Yoga can lower blood pressure.

High blood pressure is a major risk factor for heart disease. Luckily, yoga can help.[*] Adopting the yoga lifestyle, which includes a healthy diet and regular exercise, can help to lower blood pressure.

Additionally, specific yoga poses can help to lower blood pressure by promoting relaxation and decreasing stress.

13. Yoga can help reduce symptoms of PMS and menopause.

Our hormones can have a major impact on our mood and well-being. Luckily, a daily yoga practice can help to reduce symptoms of PMS and menopause.

Yoga poses can help to relieve cramps and other physical symptoms of PMS. Additionally, yoga may help improve mood swings and hot flashes associated with menopause.

In one study, patients treated with yoga showed a significant reduction in PMS symptoms, compared to patients who did aerobic exercise.[*]

14. Yoga can help increase body confidence and improve body image.

One of the great things about yoga is that it can be done by people of all shapes and sizes. Yoga is for everyone!

Practicing yoga can help to increase body confidence and improve body image. In one study, young women and men who practiced yoga showed a significant improvement in body satisfaction.[*]

Yoga helps us to connect with our bodies and to appreciate them for all that they can do. When we feel good about our bodies, it shows!

15. Yoga can improve bone health.

Weight-bearing exercise is important for bone health, and yoga is a great option. Yoga poses that require you to support your body weight can help to build strong bones.[*]

Additionally, yoga can help to improve balance, which can prevent falls and fractures.

women doing yoga outside

16. Yoga can improve your breathing and lung capacity.

Deep breathing is a key component of yoga. The deep, mindful breaths associated with yoga can help to improve your breathing and lung capacity.

In one study, patients with chronic obstructive pulmonary disease (COPD) who practiced yoga showed an improvement in lung function.[*]

17. Yoga can help improve balance and coordination.

Yoga poses require you to use your muscles in new ways and to focus on your breath. This can help to improve balance and coordination.

In one study, patients with Parkinson’s disease who practiced yoga showed a significant improvement in balance.[*]

18. Yoga can reduce your blood sugar.

Diabetes is a growing problem, but luckily, yoga can help.

If you have diabetes, yoga can be a great way to help control your blood sugar. In one study, patients with type II diabetes who practiced yoga for three months showed a significant reduction in their blood sugar levels.[*]

19. Yoga can help you connect with your body and mind.

Yoga is a great way to connect with your body and mind. In yoga, you focus on your breath and your body position. This can help to clear your mind and to focus on the present moment.

One study of women with major depression found that regular yoga practice helped to improve symptoms of depression, compared to patients who did not practice yoga.[*]

20. Yoga is a great way to promote overall health and wellness!

Practicing yoga is a great way to improve your health and wellness. Yoga poses can help to improve your flexibility, strength, and balance. Additionally, yoga can help to reduce stress, improve your breathing, and promote overall well-being.[*]

20 benefits of yoga

Simple Yoga Poses for Beginners

And now for some simple yoga poses for beginners…

Before we get started, it’s important to remember that you should always consult with your doctor before starting a new exercise program.

Now let’s get started!

Here are three simple yoga poses for beginners:

1. Mountain Pose

Start standing with your feet together and your hands at your sides. Take a deep breath in and raise your arms overhead. As you exhale, begin to bend forward from your hips. Keep your spine straight and your knees soft.

Allow your head and arms to hang down as you breathe deeply.

To come out of the pose, take a deep breath in and slowly raise your head and arms back to starting position.

Take it slow at first and be sure to listen to your body.

Mountain pose is a great way to begin your yoga practice. This pose helps to improve your posture and to lengthen your spine.

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2. Downward Facing Dog

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, lift your knees away from the floor and begin to straighten your legs. Keep a slight bend in your knees. Exhale and begin to press back into your heels as you raise your hips up and back.

Your body should form an “A” shape with your head hanging down. Relax your neck and shoulders as you breathe deeply.

To come out of the pose, exhale and begin to lower your hips back to starting position. You can also walk your hands back to starting position.

3. Cobra Pose

Start lying on your stomach with your feet hip-width apart and your hands under your shoulders. As you inhale, begin to press up into your hands as you lift your chest off the floor. Keep a slight bend in your elbows and press down into your hips. Your gaze should be forward and your shoulders should be down away from your ears.

Breathe deeply and hold the pose for a few seconds.

To come out of the pose, exhale and begin to lower your chest back down to the floor. You can also release your hands back to starting position.

Cobra pose is a great way to open up your chest and shoulders. This pose can also help to relieve back pain.

Remember, you should always listen to your body and go at your own pace. Yoga is a great way to improve your overall health and wellness!

20 benefits of yoga / yoga clothing for women

Is daily yoga enough exercise?

You may have heard that yoga isn’t a “real” workout. But the truth is, yoga is a great way to get your body moving and improve your health!

There are many different types of yoga, so it’s important to find a class or style that you enjoy. If you’re looking for a workout, try a vinyasa or power yoga class. If you’re looking for something more relaxing, try yin yoga or restorative yoga.

No matter what type of yoga you choose, you’ll likely see some health benefits.

How quickly does yoga change your body?

The benefits of yoga can be seen in as little as one class! However, the more you practice, the more you will see an improvement in your strength, flexibility, and balance.

If you’re new to yoga, it’s important to start slowly and to listen to your body. Don’t push yourself too hard, and be sure to take breaks when you need them.

Most importantly, remember that yoga is for you and your unique body. There is no “right” way to do yoga, so find a style and teacher that works for you.

What will happen if I do yoga every day?

If you practice yoga every day, you will likely see a difference in your energy levels, sleep, and overall mood. You may also see an improvement in your strength and flexibility.

The benefits of yoga are cumulative, so the more you practice, the more you will see an improvement in your health!

Why do I feel so good after yoga?

Yoga helps to reduce stress and tension in the body. It is also a great way to get your blood flowing and your muscles moving!

When you practice yoga, your body releases endorphins, which are feel-good chemicals that help to improve your mood. Yoga can also help to improve your sleep quality, which can further reduce stress and improve your overall health.

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Disadvantages of Yoga

While yoga has many benefits, there are also some disadvantages to consider.

Yoga can be expensive. If you choose to take classes at a studio, prices can range from $15-$25 per class. You may also need to purchase a yoga mat and other props, which can add to the cost.

Yoga can also be time-consuming. If you take classes, you will need to factor in travel time as well as the length of the class. If you practice at home, you will need to set aside time for your practice.

Finally, yoga can be physically demanding. Some poses require a lot of strength and flexibility. If you have any injuries or health conditions, be sure to talk to your doctor before starting a yoga practice.

Despite these few disadvantages, yoga is a fantastic way to improve your health and wellbeing. If you are looking for a way to reduce stress, increase flexibility, and get some exercise, yoga may be right for you!

Best Yoga Mats on Amazon

Here are some of the best yoga mats on Amazon, according to reviewers!

When you’re ready to start your yoga practice, be sure to choose a mat that is comfortable and slip-resistant. A good yoga mat can help you feel more stable in your poses and prevent injuries.

Best Yoga Props on Amazon

Yoga props can also be helpful, especially if you are new to yoga or have any injuries or health conditions. These props can include blankets, blocks, straps, and bolsters.

Yoga Benefits for Mental Health

In addition to the physical benefits of yoga, there are also mental and emotional benefits. Yoga can help to reduce stress, anxiety, and depression. It can also help to improve your focus and concentration.

Yoga is a great way to de-stress after a long day or week. It’s also a great way to get out of your head and into your body.

When you’re feeling stressed, anxious, or down, try a yoga class or some simple yoga poses from the comfort of home. You may be surprised at how much better you feel!

20 yoga benefits / yogadownload

Final Thoughts About the 20 Benefits of Yoga Poses

We hope you enjoyed reading about the 20 benefits of yoga for women. As you can see, there are many great reasons to start a yoga practice. Yoga is a great way to improve your flexibility, strength, and balance. Additionally, yoga can help to reduce stress, improve your breathing, and promote overall well-being. So what are you waiting for? Get on your mat and start reaping the benefits of yoga today!

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Do you have a favorite yoga pose? Let us know in the comments below!

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