There’s no denying that yoga can work wonders for our mental health. It can also help us to relax and release endorphins and has been proven to prevent and relieve symptoms of anxiety and depression. But this ancient form of movement can offer far more than a boost to our brains.

While yoga may not get your heart pumping like a run or leave your muscles burning like a session in the gym, the practice still has plenty of health-related benefits to offer. And we’re not just talking anecdotally: there are plenty of studies to back up the fact that yoga can make us healthier.

So, whether you’re already a certified yogi or looking to dive into the world of yoga for the first time, here are just four of the incredible health benefits spending time on the mat can offer. 

Thanks to its stress-relieving benefits, you probably won’t be surprised to find out that yoga has been found to help reduce the risk of high blood pressure, or hypertension.

A 2021 study of hypertensive patients found that those who did yoga three times a week experienced a “significant” reduction in their blood pressure compared to those who did not, while a 2020 research review found “encouraging” evidence that stretching exercises like those involved in yoga could help to relieve arterial stiffness, which can contribute to an increase in blood pressure. 

A new study out of Glasgow Caledonian University has revealed that three-minute bouts of yoga have the power to “significantly lower” blood glucose levels and help to reduce the risk of diabetes.

The study, which was published in the Journal Of Physical Activity And Health, found that breaking up sedentary behaviour (such as sitting at a desk to work) with short bouts of yoga improved glycaemic control without compromising concentration or wellbeing.  

While the fact that only 15 people took part in the study requires us to take its results with a pinch of salt, this isn’t the first time research has shown a positive link between yoga and diabetes management or prevention.

In 2015, a study found that the abdominal stretching involved in yoga – such as upward dog or cobra – could help with the regeneration of pancreatic cells by encouraging them to become more sensitive to glucose, therefore improving insulin secretion which is integral for blood sugar control. The same study also found that these stretches improved blood supply to the muscles and helped them to relax, which in turn improved glucose uptake.

The reduced stress levels associated with regular yoga practice have also been proven to help those with type two diabetes, as the inflammation which occurs when we’re stressed can lead to worsened insulin resistance. By helping to keep stress levels on an even playing field, yoga may help to mitigate this effect. 

A series of three studies presented at the annual meeting of the American Society of Clinical Oncology last year highlighted the potential of low-intensity interventions such as yoga and walking as tools in the treatment and prevention of some cancers.

The studies revealed that yoga could not only reduce levels of pro-inflammatory markers – which can fuel the spread and development of cancer – in patients who had undergone treatment but help to reduce feelings of fatigue. The studies also found that cancer patients who were active in some way were at less risk of death compared to those who lived a sedentary lifestyle, suggesting regular, light activity could make a difference in treatment outcomes. 

Numerous studies have shown that yoga could help to improve bone density, making it especially valuable for women with menopause-related osteoporosis.

One study even looked into the potential of yoga to help reverse this kind of bone density loss. The researchers set out to explore this area because it’s known that yoga can help to reduce the risk of osteoporotic fractures by improving balance and co-ordination, but exercises like strength training are more commonly recommended as a way to build bone density.

After recruiting 741 people, the team spent 10 years observing the differences in the bone density of the participants’ hips and spines using imagery they had provided. They found that women who practised yoga at least every other day for two years showed “significant increases” in the bone density of their spines, as well as a small increase in hip bone density.

While this suggests a certain amount of dedication is needed to reap the benefits, it’s still a sign that yoga could potentially complement strength training to build bone density post-menopause. 

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