Benefits of yoga: What science says vs. what you feel
Let’s face it, the wellness world can sometimes feel a bit fluffy. There’s a lot of talk about “energy” and “alignment” and “finding your centre” – all of which can sound a bit out there, especially if you’ve got a more analytical or scientific mind.
So, it’s no surprise that some people approach yoga with a healthy dose of scepticism. Does it really work? What are the actual benefits of yoga? Is it all just a placebo effect dressed up in stretchy trousers and Sanskrit names?
These are fair questions. And the truth is – the benefits of yoga are both felt and backed up by science. And this is where things get really interesting.
The curious professor
A little while ago, I had a visitor to the studio – a professor of psychology and neuroscience. He was genuinely curious, asking thoughtful questions about the science of yoga and wanting to understand the evidence behind what we teach. I really appreciated his openness. But I also said to him, “Sometimes science can’t explain the experience.”
He stayed for a Yin class. And afterwards? He was glowing. He made a point of speaking about the effect the practice had on him – physically, mentally, emotionally. As a man of science, he acknowledged that while it would be great if the science could explain it all, the experience itself was undeniable. He said, “I can see why you’re not overly concerned with the data – the evidence is in the experience.”
That conversation stayed with me. It got me thinking about the relationship between science and experience in our yoga practice – and how both are valuable.
What science says: The proven benefits of yoga
Let’s start with the sciencey bit, because we do love a bit of evidence – especially when it supports what we already feel to be true.
1. Reduces stress and anxiety
Multiple studies have shown that yoga helps reduce levels of cortisol, our primary stress hormone. Practising yoga activates the parasympathetic nervous system – that lovely “rest and digest” state – which helps us feel calmer and more grounded. So yes, the benefits of yoga include actual, measurable changes in our brain and body chemistry.
2. Supports mental health
Yoga has been shown to reduce symptoms of anxiety and depression. In fact, some mental health professionals are now recommending yoga and meditation as part of a holistic approach to mental wellbeing. It’s not just about clearing your mind – the science of yoga tells us it has a tangible effect on mood regulation and emotional resilience.
3. Improves flexibility and joint health
No surprises here. Regular practice increases flexibility, strengthens stabilising muscles and improves mobility – all of which contribute to healthier joints and reduced risk of injury. It’s particularly helpful as we age, or if we’re managing chronic pain or tightness.
4. Lowers blood pressure and improves heart health
Yep, the benefits of yoga go right down to your cardiovascular system. Slow, mindful breathing combined with movement helps lower blood pressure, reduce inflammation and support a healthier heart. Not bad for something that also feels really good.
5. Enhances sleep quality
Struggling with sleep? Studies show that yoga can help you fall asleep faster, sleep more deeply and wake up feeling more refreshed. This is especially true for slower practices like Yin yoga, which help calm the nervous system before bed.
6. Boosts brain function and focus
Yoga increases blood flow to the brain, supports better memory and concentration, and even helps with neuroplasticity – your brain’s ability to adapt and rewire. No wonder so many people report feeling clearer and more focused after class.
What you feel: The power of personal experience
So yes – the science is there. But what keeps most people coming back to yoga isn’t a research paper or a brain scan. It’s the feeling.
It’s that moment in Savasana when you feel your whole body melt into the mat. The quiet shift in your mind after holding a pose for longer than you thought you could. The softening of your breath. The easing of tension. The space that opens up – physically, emotionally, mentally.
These are the benefits of yoga that don’t always show up in a study. But they’re real. And they matter.
You might not be able to explain why you feel calmer after a Yin class, or how your perspective shifts during meditation. But you know it happens. You’ve felt it in your body and mind.
The science of yoga meets the art of awareness
Yoga is more than just stretching. More than breathwork. More than stillness. It’s a practice of awareness – of becoming more present, more attuned to your body, more connected to your inner world.
And that’s where the science of yoga and the experience of it start to meet. Science tells us about the nervous system. Experience shows us what happens when we actually feel it. Science measures cortisol. Experience helps us notice the moment it starts to drop. Science maps the brain. Yoga lets us live in it more consciously.
Not everything has to be explained
We live in a world that loves to measure things – and for good reason. Evidence helps us understand what works and why. But there’s also value in what we feel. In the subtler shifts. In the moments that defy explanation.
At SPACE, we don’t claim to have all the answers. We’re not scientists (although we do love a good podcast on brain chemistry!). What we are is deeply committed to the practice – and to creating space for people to come home to themselves.
Sometimes, the benefits of yoga are obvious. You feel calmer. Your back doesn’t ache as much. You sleep better. Other times, it’s more subtle. You’re a little more patient. A little more compassionate. A little more you.
A practice you can trust
The beauty of yoga is that it’s both ancient and evolving. It’s rooted in thousands of years of tradition – but it’s also being studied, tested and explored in modern science labs around the world. That means we can trust both the lineage and the research.
But more than that, we can trust ourselves.
You don’t have to be a neuroscientist to know your own mind. You don’t need a peer-reviewed study to tell you you’re breathing better. If you feel the benefits of yoga – in your body, in your mind, in your life – that’s enough.
Final thoughts
So yes – the benefits of yoga are real. The science of yoga backs it up. But perhaps the most powerful evidence is the one you carry within you: your own experience.
You don’t need to believe everything you hear. Be curious. Explore. Try it for yourself. You might just find, like our neuroscientist friend, that the most compelling proof is how you feel when you walk out of class – softer, steadier and more spacious than before.
Ready to experience the benefits of yoga for yourself? Why not book a class. We look forward to seeing you on the mat.
References:
- Effect of yoga in medical students to reduce the level of depression, anxiety, and stress: pilot study
- Perceived benefit of yoga among adults who have practiced yoga for a long time: a qualitative study
- Exploring the therapeutic effects of yoga and its ability to increase quality of life
- New Research Shows Yoga Reduces Stress and Improves Well-Being
