6 benefits of yoga backed by science, such as pain relief, being happier and better sleep

Yoga instead of drugs for back pain or anxiety? Research shows the many ways practising yoga improves life and keeps us healthy

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Yoga’s many physical and mental benefits have long been touted by its practitioners, and science is starting to reinforce some of their claims, finding evidence it lowers stress, relieves pain and makes you happier. Photo: Felix Wong

Published: 4:15am, 21 Jun 2024Updated: 7:55pm, 22 Jun 2024

Yoga, which originated in India, has been practised for thousands of years. Only in recent decades, though, have researchers begun to put its long-touted health benefits to the test.

There are many styles or forms of yoga, but what they all share is the mind-body-breath connection that is said to contribute to our physical and mental well-being.

The International Day of Yoga, celebrated around the world annually on June 21, is a good time to explore six key benefits of this ancient practice – backed by science.

1. Yoga improves fitness and athletic performance

The New England Patriots’ Tom Brady strikes a yoga pose during the first day of training camp in 2017 at the Gillette Stadium practice field in the US state of Massachusetts. Photo: Getty Images

According to Tara Chellaram, a Hong Kong-based yoga instructor of 18 years, yoga works almost all our muscles and keeps the body flexible and supple.

“It also prevents injury and reduces the likelihood of sprains and strains by strengthening our ligaments and tendons,” she adds. “Plus, the movements promote good blood flow, which aids in muscle recovery and all-round healing.”

Research published in 2016 in the International Journal of Yoga revealed that 10 weeks of yoga practice improved balance and flexibility in college athletes and may therefore enhance the athletic performances that require these characteristics.

Retired American football quarterback Tom Brady, American basketball player LeBron James, former British footballer Ryan Giggs and American tennis player Coco Gauff are among the elite athletes who have incorporated yoga in their training routines.