Yoga is an ancient and complex practice, rooted in Indian philosophy. It began as a spiritual practice but has become popular as a way of promoting physical and mental well-being.

Although classical yoga also includes other elements, yoga as practiced in the United States typically emphasizes physical postures (asanas), breathing techniques (pranayama), and meditation (dyana).

There are many different yoga styles, ranging from gentle practices to physically demanding ones. Differences in the types of yoga used in research studies may affect study results. This makes it challenging to evaluate research on the health effects of yoga.

Yoga and two practices of Chinese origin—tai chi and qi gong—are sometimes called “meditative movement” practices. All three practices include both meditative elements and physical ones.

How popular is yoga in the United States?

About one in seven U.S. adults practiced yoga in the past 12 months, according to a 2017 national survey. Among children age 4 to 17, it was about 1 in 12. The percentage of people who practice yoga grew from 2007 to 2012 and again from 2012 to 2017. This was true for both adults and children.

Why do Americans practice yoga?

National survey data from 2012 showed that 94 percent of adults who practiced yoga did it for wellness-related reasons, while 17.5 percent did it to treat a specific health condition. Some people reported doing both.

Do different groups of people have different experiences with yoga?

Much of the research on yoga in the United States has been conducted in predominantly female, non-Hispanic White, well-educated people with relatively high incomes. Other people—particularly members of minority groups and those with lower incomes—have been underrepresented in yoga studies.

Different groups of people may have different yoga-related experiences, and the results of studies that did not examine a diverse population may not apply to everyone.

• Differences related to age. In one survey, people age 40 to 54 were more likely to be motivated to practice yoga to increase muscle strength or lose weight, while those age 55 or older were more likely to be motivated by age-related chronic health issues. People age 65 and older may be more likely to need treatment for yoga-related injuries.
• Differences related to education. National survey data indicate that, both in the general population and among people with low-back pain, respondents who did not graduate from high school were more likely than those who had a high school diploma or had attended college to report “lack of knowledge” as a reason for not practicing yoga.
• Differences related to sex. A study found evidence for differences between men and women in the effects of specific yoga poses on muscles. A study in veterans found preliminary evidence that women might benefit more than men from yoga interventions for chronic back pain.
• Differences related to ethnicity. U.S. national survey data show lower participation in yoga among Hispanic adults, compared to non-Hispanic White adults (8.0 percent vs. 17.1 percent of adults in 2017). A small 2021 survey of U.S. Hispanic adults with low incomes showed that cost was the most common barrier to participation in yoga. Other perceived barriers included concern about the need for physical flexibility (especially among men and those with no prior experience with yoga), thinking that they would feel like outsiders in a yoga class (among those with no prior experience), and considering yoga boring (among young adults).

Research suggests that yoga may:

• Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.
• Relieve low-back pain and neck pain, and possibly pain from tension-type headaches and knee osteoarthritis.
• Help people who are overweight or obese lose weight.
• Help people quit smoking.
• Help people manage anxiety or depressive symptoms associated with difficult life situations.
• Relieve menopause symptoms.
• Help people with chronic diseases manage their symptoms and improve their quality of life.

Although there’s been a lot of research on the health effects of yoga, many studies have included only small numbers of people and haven’t been of high quality. Therefore, in most instances, we can only say that yoga has shown promise for particular health uses, not that it’s been proven to help.

Studies have suggested possible benefits of yoga for several aspects of wellness, including stress management, mental/emotional health, promoting healthy eating/activity habits, sleep, and balance.

• Stress management.
  • A 2020 review of 12 recent studies (672 total participants) of a variety of types of yoga for stress management in healthy adults found beneficial effects of yoga on measures of perceived stress in all the studies.
  • Of 17 older studies (1,070 total participants) of yoga for stress management included in a 2014 review, 12 studies showed improvements in physical or psychological measures related to stress.
• Mental/emotional health. In a recent review of 14 studies (involving 1,084 total participants) that assessed the effects of yoga on positive aspects of mental health, most found evidence of benefits, such as improvements in resilience or general mental well-being.
• Promoting healthy eating/activity habits. A 2018 survey of young adults (involving 1,820 participants) showed that practicing yoga regularly was associated with better eating and physical activity habits. In interviews, people who took the survey said they thought yoga supported healthier habits through greater mindfulness, motivation to participate in other forms of activity, and eating healthier. In addition, the yoga community itself was characterized as a social circle that encouraged connection, where healthy eating was commonplace.
• Sleep. Yoga has been shown to be helpful for sleep in several studies of cancer patients, women with sleep problems, and older adults and in individual studies of other population groups, including people with arthritis and women with menopause symptoms.
• Balance. In a 2014 review, 11 of 15 studies (688 total participants) that looked at the effect of yoga on balance in healthy people showed improvements in at least one outcome related to balance. An additional study, published in 2016, showed that both yoga and stretching-strengthening exercises were effective in improving balance (as well as strength and flexibility) in healthy, previously sedentary older adults.

Research has been done on yoga for several conditions that involve pain. Studies of yoga for low-back pain and neck pain have had promising results, and yoga is among the options that the American College of Physicians recommends for first-line treatment of chronic low-back pain. Preliminary evidence suggests that yoga may also be helpful for tension headaches and knee osteoarthritis pain.

• Low-back pain.
  • A 2020 report by the Agency for Healthcare Research and Quality evaluated 10 studies of yoga for low-back pain (involving 1,520 total participants) and found that yoga improved pain and function in both the short term (1 to 6 months) and intermediate term (6 to 12 months). The effects of yoga were similar to those of exercise.
  • The American College of Physicians recommends using nondrug methods for the initial treatment of chronic low-back pain. Yoga is one of several suggested nondrug approaches.
• Neck pain. A 2019 review of 10 studies (686 total participants) found that practicing yoga reduced both the intensity of neck pain and disability related to neck pain and improved range of motion in the neck.
• Headaches. A 2020 review of 6 studies (240 participants) of yoga for chronic or episodic headaches (tension-type headache or migraine) found evidence of reductions in headache frequency, headache duration, and pain intensity, with effects seen mostly in patients with tension-type headache rather than migraine. Because of the small numbers of studies and participants, as well as limitations in the quality of the studies, these results should be considered preliminary.
• Knee osteoarthritis.
  • A 2019 review of 9 studies (640 total participants) showed that yoga may be helpful for improving pain, function, and stiffness in people with osteoarthritis of the knee. However, the number of studies was small, and the research was not of high quality.
  • A 2019 guideline from the American College of Rheumatology and the Arthritis Foundation conditionally recommended yoga for patients with knee osteoarthritis based on similarities to tai chi, which has been better studied and is strongly recommended by the same guideline.

In 2013, a review supported by the National Center for Complementary and Integrative Health (NCCIH) looked at 17 yoga-based weight-control programs and found that most of them led to gradual, moderate reductions in weight. The programs with the best results included at least some of these elements:

• Longer and more frequent yoga sessions.
• A longer duration of the overall program.
• A yoga-based dietary component.
• A residential component (such as a full weekend to start the program).
• A larger number of elements of yoga.
• Home practice.

Another review, in 2016, looked at 10 studies of yoga in individuals who were overweight or obese and found that practicing yoga was associated with reduced body mass index (BMI; a measure of body fat based on height and weight).

There’s evidence that yoga may help people stop smoking.

• A 2019 NCCIH-funded study with 227 participants compared yoga classes with general wellness classes as additions to a conventional once-weekly counseling program. The people in the yoga group were 37 percent more likely to have quit smoking by the end of the 8-week program. However, 6 months after treatment, there was no difference between the groups in the proportion of people who were still not smoking.
• A study published in 2020 showed a reduction in cigarette cravings after a single yoga session, as compared with a wellness education session. The study participants were people who were trying to cut back or stop smoking.

There’s evidence that yoga may be helpful for anxiety associated with various life situations, such as medical conditions or stressful educational programs, and for depressive symptoms. The evidence on yoga’s impact on diagnosed mental health conditions is less promising.

• In a 2013 review of 22 studies (involving 1,728 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium-to-poor quality, so definite conclusions about yoga’s effectiveness couldn’t be reached.
• In a review of 23 studies (involving 1,272 participants) of people with depressive symptoms (although not necessarily diagnosed with depression), yoga was helpful in reducing symptoms in 14 of the studies.
• A 2018 review of 18 studies (1,532 participants) of people who had been diagnosed with an anxiety disorder or depression found that hatha yoga was not more effective in relieving symptoms than treatment as usual or most of the other interventions examined in the studies. However, it was more effective than psychoeducation programs at relieving symptoms of depression. Most of the studies included in the review were not of high quality.
• A 2018 evaluation of 7 studies (284 participants) of yoga for people with post-traumatic stress disorder (PTSD) found only low-quality evidence of a possible benefit.
• A 2021 study of Kundalini yoga for generalized anxiety disorder (226 participants, 155 of whom completed the study), supported by NCCIH, found that Kundalini yoga improved symptoms but was less helpful than cognitive behavioral therapy, an established first-line treatment for this condition.

Yoga seems to be at least as effective as other types of exercise in relieving menopause symptoms. A 2018 evaluation of 13 studies (more than 1,300 participants) of yoga for menopause symptoms found that yoga reduced physical symptoms, such as hot flashes, as well as psychological symptoms, such as anxiety or depression.

There’s promising evidence that yoga may help people with some chronic diseases manage their symptoms and improve their quality of life. Thus, it could be a helpful addition to treatment programs.

• Cancer
  • In a 2018 evaluation of 138 studies on the use of yoga in patients with various types of cancer (10,660 total participants), most of the studies found that yoga improved patients’ physical and psychological symptoms and quality of life.
  • Many yoga studies have focused on women who have or have had breast cancer. A 2017 review of 24 studies of women with breast cancer (more than 2,100 total participants) found moderate-quality evidence that yoga helped reduce fatigue and sleep disturbances and improved health-related quality of life. The effects of yoga were similar to those of other types of exercise and better than those of educational programs.
• Chronic obstructive pulmonary disease (COPD). A 2018 analysis of 10 studies (502 total participants) found evidence that yoga can improve physical ability (such as being able to walk a defined distance in a defined time), lung function, and quality of life in people with COPD.
• HIV/AIDS. A 2019 review of 7 studies (396 participants) of yoga interventions for people with HIV/AIDS found that yoga was a promising intervention for stress management.
• Asthma. A 2016 review of 15 studies of yoga for asthma (involving 1,048 total participants) concluded that yoga probably leads to small improvements in quality of life and symptoms.
• Multiple sclerosis. Two recent reviews on yoga for people with multiple sclerosis had mostly negative results. One review found a significant benefit only for fatigue (comparable to the effect of other types of exercise), and the other found no benefits for any aspect of quality of life.

Physical activities, such as yoga, are safe and desirable for most pregnant women, as long as appropriate precautions are taken. Yoga may have health benefits for pregnant women, such as decreasing stress, anxiety, and depression.

• Being physically active is safe and beneficial for most pregnant women. However, some precautions need to be taken.
  • If you’re pregnant, you should be evaluated by your health care provider to make sure there’s no medical reason why you shouldn’t exercise.
  • You may need to modify some activities, including yoga. For example, you shouldn’t exercise in a hot environment (as you would in a “hot yoga” class), especially during the first trimester. You also need to avoid activities (including yoga poses) that involve long periods of lying on your back. Talk with your health care provider about how to adjust your physical activity during pregnancy.
• A 2020 review of 5 recent studies (311 total participants) found evidence that yoga may have benefits for pregnant women, including reductions in stress, anxiety, and depression, as well as pain during labor. A 2012 review of earlier research had similar findings.

Research suggests that yoga may have several potential benefits for children.

• A 2016 report from the American Academy of Pediatrics concluded that yoga appears to be promising as a stress management tool for children and adolescents, with very low reports of adverse effects. It also said that yoga may have positive effects on psychological functioning in children coping with emotional, mental, and behavioral health problems. The report noted, however, that studies of yoga for children have had limitations, such as small sample sizes and high dropout rates.
• A 2020 review of 27 studies (1,805 total participants) of yoga interventions in children or adolescents found reductions in anxiety or depression in 70 percent of the studies, with more promising results for anxiety. Some of the studies involved children who had or were at risk for mental health disorders, some involved children with physical illnesses, and others involved groups of children in schools. The quality of the studies was relatively weak, and the results cannot be considered conclusive.
• A 2021 review evaluated 9 studies (289 total participants) of yoga interventions for weight loss in children or adolescents who were obese or overweight. Some of the studies evaluated yoga alone; others evaluated yoga in combination with other interventions such as changes in diet. The majority of the yoga interventions had beneficial effects on weight loss and related behavior changes. The studies were small, and some did not use the most rigorous study designs.
• A 2016 review looked at 47 studies that evaluated school-based yoga programs. The evidence indicated that implementing yoga in school settings is feasible. However, most of the studies were preliminary, so definite conclusions could not be reached about whether the programs were beneficial.

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older adults may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

To reduce your chances of getting hurt while doing yoga:

• Practice yoga under the guidance of a qualified instructor. Practicing yoga by self-study without supervision has been associated with increased risks.
• If you’re new to yoga, avoid extreme practices such as headstands, shoulder stands, the lotus position, and forceful breathing.
• Be aware that hot yoga has special risks related to overheating and dehydration.
• Pregnant women, older adults, and people with health conditions should talk with their health care providers and the yoga instructor about their individual needs. They may need to avoid or modify some yoga poses and practices. Some of the health conditions that may call for modifications in yoga include preexisting injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.

Yoga for Children and Adolescents

The American Academy of Pediatrics (AAP) recommends yoga as a safe and potentially effective therapy for children and adolescents coping with emotional, mental, physical, and behavioral health conditions. Yoga can help children learn to self-regulate, focus on the task at hand, and handle problems peacefully. Yoga may also improve balance, relieve tension, and increase strength when practiced regularly. Because some yoga poses are harder than others, the AAP cautions that even children who are flexible and in good shape should start slowly.

What Does the Research Show?

• In a 2019 study, 5-year-old kindergartners doing yoga twice a week in school in place of standard physical education showed less inattention and hyperactivity and completed a task faster than 5-year-olds doing physical education or no exercise.
• A 2016 review found that school-based yoga programs seem to help improve adolescents’ health.
• A 2015 systematic review of 16 studies (including 6 randomized controlled trials, 2 nonrandomized preintervention-postintervention control-group designs, 7 uncontrolled preintervention-postintervention studies, and 1 case study) for yoga interventions addressing anxiety among children and adolescents concluded that nearly all studies included in the review indicated reduced anxiety following a yoga intervention. However, the reviewers noted that because of the wide variety of study populations, limitations in some study designs, and variable outcome measures, further research is needed to enhance the ability to generalize and apply yoga to reduce anxiety.

Yoga for Older Adults

Yoga’s popularity among older Americans is growing. National survey data show that 6.7 percent of U.S. adults age 65 and over practiced yoga in 2017, as compared to 3.3 percent in 2012, 2.0 percent in 2007, and 1.3 percent in 2002.

Older adults who practice yoga should put safety first. It’s a good idea to start with an appropriate yoga class—such as one called gentle yoga or seniors yoga—to get individualized advice and learn correct form. Chair yoga is an even gentler option for seniors with limited mobility. And it’s important for older people with medical issues to talk to both their health care providers and the yoga teacher before starting yoga.

What Does the Research Show?

• A 2015 study funded by NCCIH compared 14 experienced yoga practitioners to 14 physically active control participants of similar ages. In the control group, the amount of gray matter was lower in older participants than younger ones. In the yoga practitioners, there was no relationship between gray matter and age. Among the yoga practitioners, the volume of certain brain regions increased with the number of years of yoga experience and weekly amount of yoga practice.

Yoga for Health and Well-Being

Only a small amount of research has investigated yoga for general well-being, such as improving sleep and reducing stress, and the findings have not been completely consistent. Nevertheless, some preliminary research results suggest that yoga may have several different types of benefits for general well-being.

What Does the Research Show?

• Stress Management. Some research indicates that practicing yoga can lead to improvements in physical or psychological aspects of stress.
• Balance. Several studies that looked at the effect of yoga on balance in healthy people found evidence of improvements.
• Positive Mental Health. Some but not all studies that looked at the effects of yoga on positive aspects of mental health found evidence of benefits, such as better resilience or general mental well-being.
• Health Habits. A survey of young adults showed that practicing yoga regularly was associated with better eating and physical activity habits, such as more servings of fruits and vegetables, fewer servings of sugar-sweetened beverages, and more hours of moderate-to-vigorous activity. But it wasn’t clear from this study whether yoga motivates people to practice better health habits or whether people with healthier habits are more likely to do yoga. In another study, however, in which previously inactive people were randomly assigned to participate or not participate in 10 weeks of yoga classes, those who participated in yoga increased their total physical activity.
• Quitting Smoking. Programs that include yoga have been evaluated to see whether they help people quit smoking. In most studies of this type, yoga reduced cigarette cravings and the number of cigarettes smoked. Findings suggest that yoga may be a helpful addition to smoking cessation programs.
• Weight Control. In studies of yoga in people who were overweight or obese, practicing yoga has been associated with a reduction in body mass index. An NCCIH-supported comparison of different yoga-based programs for weight control showed that the most helpful programs had longer and more frequent yoga sessions, a longer duration of the overall program, a yoga-based dietary component, a residential component (such as a full weekend to start the program), inclusion of a larger number of elements of yoga, and home practice.

Yoga for Pain Conditions

Yoga may help relieve low-back pain and neck pain, but it has not been shown to be helpful for some other painful conditions such as headache, arthritis, fibromyalgia, or carpal tunnel syndrome.

• Fibromyalgia. Recent systematic reviews and randomized clinical trials provide encouraging evidence that some mind and body practices such as yoga may help relieve some fibromyalgia symptoms.
  • In 2017, the European League Against Rheumatism (EULAR) evaluated non-pharmacologic therapies, including complementary health approaches, and issued revised recommendations for the management of fibromyalgia. The strength of these recommendation is “based on the balance between desirable and undesirable effects (considering values and preferences), confidence in the magnitude of effects, and resource use. A strong recommendation implies that, if presented with the evidence, all or almost all informed persons would make the recommendation for or against the therapy, while a weak recommendation would imply that most people would, although a substantial minority would not.” Based on the evaluation of acupuncture, meditative movement practices (e.g., tai chi, qi gong, and yoga), and mindfulness-based stress reduction, the recommendation for each was weak for use of the therapy.
  • A 2015 Cochrane review of 61 trials involving 4,234 predominantly female participants with fibromyalgia concluded that the effectiveness of biofeedback, mindfulness, movement therapies (e.g., yoga), and relaxation techniques remains unclear as the quality of evidence was low or very low.
• Low-back pain. For patients with chronic low-back pain, recent evidence-based clinical practice guidelines from the American College of Physicians gave a strong recommendation based on moderate-quality evidence that clinicians and patients should initially select nonpharmacologic treatment with exercise, multidisciplinary rehabilitation, acupuncture, or mindfulness-based stress reduction. The guidelines also strongly recommend, based on low-quality evidence, several mind and body approaches, including yoga.
  • A 2018 report by the Agency for Healthcare Research and Quality evaluated 8 trials of yoga for low-back pain (involving 1,466 total participants) and found that yoga improved pain and function both in the short term (1 to 6 months) and intermediate term (6 to 12 months). The effects of yoga were similar to those of exercise.
  • A 2017 Cochrane review of 12 trials involving 1,080 participants found low- to moderate-certainty evidence that yoga compared to non-exercise controls results in small to moderate improvements in back-related function at 3 and 6 months. Yoga may also be slightly more effective for pain at 3 and 6 months, however the effect size did not meet predefined levels of minimum clinical importance.
• Neck pain. There is some limited evidence that yoga may provide short-term improvements for neck pain.
  • A 2017 review of 3 studies (involving 188 total participants) found that yoga had short-term benefits for both the intensity of neck pain and disability related to neck pain.
• Headache. Only a few studies have been conducted on yoga for headaches, so there aren’t enough data to determine if yoga has beneficial effects for this pain condition.
  • A 2015 attempt to review the research on this topic found only one study with 72 participants that could be evaluated. That study had favorable results, with decreases in headache intensity and frequency.
• Arthritis. Results from clinical trials suggest that some mind and body practices, including yoga, may be beneficial additions to conventional treatment plans for patients with arthritis, but some studies indicate that these practices may do more to improve other aspects of patients’ health than to relieve pain.
  • A 2018 meta-analysis of 13 clinical trials involving 1557 patients with knee osteoarthritis and rheumatoid arthritis found that regular yoga training may be useful in reducing knee arthritic symptoms, promoting physical function, and general wellbeing in arthritic patients.
  • A 2017 review of two studies found some beneficial effect on pain, but due to the high risk of bias in both studies, the reviewers gave a weak recommendation for yoga in rheumatoid arthritis. Yoga incorporates several elements of exercise that may be beneficial for arthritis, including activities that may help improve strength and flexibility.

Yoga for People With Chronic Diseases

• Cancer. Quite a few studies have been done on yoga for people with cancer, especially on women with breast cancer. These studies have produced some evidence that yoga can help improve quality of life and reduce fatigue and sleep disturbances. Other forms of exercise may have similar benefits.
• Multiple Sclerosis. A small amount of research in people with multiple sclerosis found that yoga has short-term benefits on fatigue and mood, but it doesn’t affect muscle function, reasoning ability, or quality of life. The effects of yoga on fatigue are similar to those of other kinds of exercise.
• Chronic Obstructive Pulmonary Disease (COPD). Studies in people with COPD have shown that yoga may improve physical ability (such as the capacity to walk a certain distance in a specific length of time), lung function, and quality of life.
• Asthma. Studies of yoga in people with asthma have shown that it probably leads to small improvements in symptoms and quality of life.

Yoga for Other Conditions

• Anxiety or Depression. Yoga may be helpful for anxiety or depressive symptoms associated with difficult life situations. However, the research on yoga for anxiety disorders, clinical depression, or posttraumatic stress disorder (PTSD), although mildly positive, is still very preliminary.
• Cardiovascular Risk Factors. Stress and a sedentary lifestyle increase people’s risk of cardiovascular disease. Because yoga involves physical activity and may help reduce stress, it might help reduce the risk of cardiovascular disease. However, not much research has been done on this topic. Some studies have suggested that yoga may improve some risk factors, such as blood pressure and cholesterol levels, but the findings aren’t definitive.
• Diabetes. Some research has suggested that participating in yoga programs is associated with better blood sugar control in people with type 2 diabetes, at least on a short-term basis.
• Irritable Bowel Syndrome (IBS). Some research has suggested that yoga may help to decrease IBS symptoms and severity, but the findings aren’t strong enough for definite conclusions to be reached.
• Menopause Symptoms. Growing research indicates that yoga may help to reduce some menopause symptoms, and it’s at least as effective for menopause symptoms as other types of exercise.
• Sleep Problems. Some research has indicated that practicing yoga may improve sleep in a variety of groups of people, including people with cancer, older adults, people with arthritis, pregnant women, and women with menopause symptoms.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when it’s done properly, under the guidance of a qualified instructor. But it’s possible to get hurt practicing yoga—just as when participating in other physical activities.

The most common injuries associated with yoga are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact sports activities.

Older adults, women who are pregnant, and those who have health conditions should discuss their needs with their health care providers and yoga instructor. They may need to modify or avoid some yoga poses and practices.

Have you rolled out a yoga mat lately? If so, you’re among many who have taken up yoga to relax and stay fit. One in seven adults in the U.S. has practiced yoga in the past year. Yoga may help bring several health and wellness benefits.

Based in Indian philosophy, yoga involves both the body and mind. It began as a spiritual practice. Modern yoga focuses more on physical poses, breathing techniques, and meditation. Meditation involves exercises that help you clear and calm your thoughts.

“With practice, yoga can teach you to direct the mind on a single object,” explains Dr. Pamela Jeter, an NIH expert on yoga research. “It’s practicing being aware and present from moment to moment.”

But, she says, it takes a lot of practice. She suggests focusing on the physical aspects at first. With time, the meditation part becomes easier.

There are many types of yoga. Some are slower and focus on holding poses. Others involve flowing movements that connect to your breathing.

Research suggests that yoga may help improve general wellness. In studies, yoga has helped some people manage stress, improve mental health, lose weight, or quit smoking.

There’s also evidence that yoga may be helpful for some medical conditions. Yoga may help lessen pain and menopause symptoms. It improved sleep in studies of older adults and people with cancer.

Several studies have shown that yoga can help those with chronic low back pain. Some experts now recommend it as a first-line treatment for low back pain, among other non-drug treatments.

But, Jeter cautions, more high-quality research is needed to confirm yoga’s health benefits. “There’s a lot of research out there for different health conditions, but there’s not enough to say for sure,” she says. Yoga shouldn’t replace treatment from your health care provider.

It’s also unclear what it is about yoga that helps. The practice combines physical, mental, and spiritual elements. “There are a lot of components in yoga. We don’t know what the active ingredient is,” Jeter says.

Research into yoga is ongoing. Studies are now looking at whether yoga is helpful for specific groups of people. For example, whether it can reduce chronic pain for military veterans or improve quality of life for people who have had breast cancer. New studies are also looking into whether yoga may help mental health conditions like anxiety, depression, and post-traumatic stress disorder (PTSD).

What should you know if you’re thinking about starting yoga? “Start slowly and carefully in order to avoid any sort of injury,” Jeter says. If you have a medical condition, talk with your health care provider before getting started.

Everyone’s body is different. Yoga postures should be modified based on your abilities. Choose an instructor who is experienced and attentive to your needs.

You may also want to seek out a yoga therapist. “Yoga therapists have more extensive training than that required of a regular yoga teacher,” Jeter explains. “They’re trained to work with different conditions and mostly work one-on-one or in small groups.”

Getting Started With Yoga

• Start with an appropriate yoga class. Look for ones called beginner level, “gentle” yoga, or senior classes.
• Ask about the training and experience of the yoga instructor you’re considering.
• Talk with your health care provider before trying yoga if you’re pregnant, older, or have a health condition.
• Let your yoga instructor know about your individual needs and any medical issues.
• Go slowly to prevent injury. Avoid extreme positions and forceful breathing. Listen to your body.
• Find studies recruiting people for research on yoga. You can start at ClinicalTrials.gov.

Before you begin to relax your mind and body, make sure you suit up properly by wearing comfortable clothing that won’t get in the way of your stretching. T-shirts, shorts, sweats, and tank tops are all great to wear for yoga because their fabric is movable and breaths easily. Jeans are definitely out!

Gear Up

You’ll need to wear comfortable clothing that won’t get in the way of your stretching. T-shirts, shorts, sweats, and tank tops are all great to wear for yoga because their fabric is movable and breaths easily. Jeans are definitely out!

Bare feet are ideal when you practice yoga, both for the traction they give you for standing poses, as well as the workout your feet will get!

One of the most important things you will need is a yoga or exercise mat to use during seated or floor postures. Don’t worry if you don’t have a special mat, use a firm pillow or folded up blanket—they work just as well.

Play it Safe

It’s important to make sure your muscles are warmed up before you begin your yoga routine. Never force your body into a posture or try to go beyond your limits—you could strain your muscles. Using the correct form is also key to getting the most out of your yoga experience, so get into a class that’s right for you (whether you’re a beginner or an expert). And, don’t be afraid to ask your teacher for help! Learning the correct way to do each pose is important for overall mind and body development.

Feelin’ stiff or sore? If you are, you’ve overdone it! If you’re just getting into yoga, it’s important to start off slowly. Since yoga is not a competitive sport, your progress may be slow, but with time your body will become more flexible and you’ll be able to achieve more difficult poses.

Parts of the Body Worked

Interested in giving yoga a try, but not sure where to find classes in your area? It’s important to find a class that you feel comfortable in, and has an experienced teacher. Try asking friends and family members if they know of a good place, or check out your local YMCA, county recreation centers, and fitness clubs—they sometimes have classes for all ages and skill levels. Also, don’t forget about your local library—there you can find more information on yoga itself, as well as magazines or books that may have a listing of classes in your area.

The Bell Game

What You’ll Need:

• An empty space
• A bell
• A group of friends or family members

How to Play:

• Start by getting everyone to sit in a circle with their legs crossed.
• Pick one person in the group to be the leader.
• Place the bell on the floor in front of the leader.
• The leader stands up, picks up the bell carefully without letting it ring.
• The leader sits the bell down in front of someone else in the circle without letting it ring.
• Now that person is the new leader and they have to stand up and pass the bell off to someone else in the circle without letting it ring.
• Keep going around the circle until everyone has had a turn—see how long you can keep going without ringing the bell.

This game is a great way to work on concentration and body control. So, grab a group of friends (and family members too) and see if you can keep the bell from ringing!

How to Play

Did you know that yoga has been around for more than 5,000 years? Today, you see lots of super stars and athletes practicing yoga, but it’s a great activity for anyone! No matter what other activities you participate in, yoga can strengthen your abilities by increasing flexibility, staying power (endurance), and your ability to focus.

Lots of physical activities build your muscles and strength, but many times other parts of your body are left out. Because yoga is a full body workout, it can help to check any imbalance in your muscles.

In addition, yoga strengthens, tones, and stretches your muscles, helping to increase your flexibility. If your body is flexible you will be less likely to get injured.

Most yoga practices focus on physical postures called “asanas,” breathing exercises called “pranayama,” and meditation to bring your body and mind together through slow, careful movements. But, there’s more to it than that! Yoga leads to improved physical fitness, increased ability to concentrate, and decreased stress. Yoga is an activity that helps both your body and mind work a little better.

When to Practice
Yoga can fit easily into your schedule—taking 10-15 minutes each day to practice can make a difference (just make sure to wait at least two to three hours after you’ve eaten!). Yoga is a perfect way to chill out and take some time just for yourself! So, set aside a special time each day and relax, release, and rejuvenate!

Where to Practice
Find a quiet spot where you won’t be distracted. Look for a level area that is large enough for you to stretch upwards as well as to the sides for standing and floor positions or stretches.

How to Practice
Always warm up! Plan a well-rounded workout that includes lots of different positions from all of the major muscle groups (arms, legs, abs, back, chest). Most importantly, remember to breathe! It’s a good idea to start with several arm stretches over your head and deep breaths. Inhale when you try upward and expanded movements, and exhale during downward or forward bending motions.

Concentrate on each position—move slowly making controlled movements until you feel your muscles tensing and resisting (you should feel your muscles stretching, not straining). Each pose in yoga is an experiment, so go slowly and listen to your body. Know when you are pushing yourself too hard or need to challenge yourself a little more.

Last but not least, remember to take 5-10 minutes to relax your body at the end of your workout. This will help to prevent sore muscles and is a way to unwind your body.

Fun Facts

• If you’re feeling stressed out, meditation can help reduce those stressful feelings and increase your ability to remember things more clearly. Sometimes when the pressure is on, yoga teaches that the energy center (chakra) of your brain takes a time out. This means you could forget things like what math problems you have to do for homework, or where you are supposed to meet your friends after school. So, before you panic—close your eyes, take a deep breath, and relax. It does your body (and mind) a lot of good!

• Many yoga experts believe each person has seven major energy centers called chakras and 42 lesser ones that help to balance the body. The first begins at its base of the spine moving up to the seventh at the top of the head.

• Different yoga types and positions focus on different chakras. A color, body system, gland, and nerves are associated with each chakra.

• The word yoga comes from an ancient language and means yoke or unite—to bring together your body, mind, and spirit.

• A “yogin” is a male student while a “yogini” is a female student.

• Many yoga poses are based on animals and the different postures they do in nature.

• More than 6 million people practice yoga including Madonna, Kareem Abdul Jabar, and Michelle Pfeiffer.

Yoga typically combines physical postures, breathing exercises, and meditation. Researchers are studying how yoga may be used to help improve health. Because many studies of yoga have included only small numbers of people and haven’t been of high quality, in most instances we can only say that yoga has shown promise for particular health uses, not that it’s been proven to help. If you’re thinking about practicing yoga, here are 5 things you should know:

1. Studies suggest that yoga may be beneficial for a number of health conditions, including low-back pain, neck pain, and menopause symptoms. It may also help people lose weight or stop smoking.

2. Yoga may have benefits for healthy people. Studies show that it may help people manage stress, enhance mental well-being, and improve sleep and balance. Practicing yoga regularly may also be linked with better eating and physical activity habits.

3. Yoga is generally considered a safe form of physical activity for healthy people when practiced appropriately. However, as with other forms of physical activity, you can get hurt doing yoga. To reduce your risk of injury, practice yoga under the guidance of a qualified instructor. Practicing yoga by self-study without supervision has been associated with increased risks.

4. Yoga may have benefits for children. It is a promising stress management tool for children, and it may also be helpful for weight loss in children who are overweight or obese and for reducing anxiety.

5. With appropriate precautions, yoga can be safe during pregnancy. It’s usually good to be active when you’re pregnant, but you should be evaluated by your health care provider to make sure exercise is safe for you. Some activities, including yoga, may need to be modified during pregnancy (for example, to avoid spending long periods lying on your back). Yoga may have health benefits for pregnant women, including decreasing stress, anxiety, and depression.