Regular yoga practice improves flexibility, increases muscle strength and tone, and uplifts the mood. [Yoga is a wellness practice that creates harmony between mind, body, and breath. There are many different types of yoga, and each "school" has unique benefits. Classes like hot yoga can get your heart rate up, burn calories, and leave you slick with sweat, while Yin Yoga uses deep stretches to relieve muscle tension and increase joint mobility.

In all styles, most sessions last from 30 to 90 minutes and include breathing and meditation exercises and a series of postures called asanas designed to target and strengthen most major muscle groups. [Also, Yoga for Knee Pain is suitable for beginners. [Also, yoga for knee pain is suitable for beginners.

The good news-yoga will make you more supple. While we can't guarantee that you'll jump out of class, through a series of challenging stretches, asanas, and balances, regular yoga practice has the potential to improve joint health and increase overall strength and flexibility.

According to one pilot study (open in new tab), a six-week Iyengar yoga practice of 90 minutes per week significantly improved flexibility, especially in the erector spinae (muscles supporting the spine) and hamstrings. With better movement of the spine, regular practice may also improve back pain.

In addition, heated yoga classes allow the soft tissues to relax and find depth and range of motion in poses. One Physical Therapy in Sport (opens in new tab) study found that applying heat to muscles increases the effectiveness of stretching.

Like most exercise, yoga supports weight loss, but not exclusively. If weight loss is the goal, it is important to manage stress and other factors and prioritize sleep, diet, and exercise.

While a slower-paced class like Yin Yoga or Hatha Yoga will not burn calories all at once, heating up your practice can help you burn more calories. Hot yoga and heat vinyasa classes are held at temperatures that raise your heart rate and make you sweat. The body has to work harder, which may increase metabolism.

Classes such as Power Yoga and Rocket Yoga are faster paced and incorporate a "flow" (continuous movement) that is more aerobic than traditional yoga styles. These classes are generally more challenging and burn more calories. One study (open in new tab) followed 50 overweight middle-aged and young women and showed that after one year of regular yoga practice, all measures, including body fat, improved. Another study published by the Journal of Physical Activity and Health (opens in new tab) found that 60 minutes of vinyasa burned slightly fewer calories than brisk walking.

Weight-bearing exercises increase muscle and bone strength. Therefore, flexibility exercises (weight-bearing exercises) are very effective in keeping the body strong and nimble. Yoga falls nicely into the same category, and results can be expected to follow through a series of exercises that challenge strength and balance.

A study (open in new tab) of Bikram yoga (a type of hot hatha yoga that is quite controversial) found that it improved lower body strength, upper body range of motion, and balance in healthy adults. Yoga participants also improved deadlift strength and shoulder flexibility. We knew that downdog had its value.

Cortisol (the stress hormone) has its purpose. Deep breathing and gentle movement are just what the doctor ordered.

The meditative elements of yoga may lower stress levels. By focusing on the breath and connecting the breath to the body, one can switch from the sympathetic nervous system to the parasympathetic nervous system, a state of rest and restoration.

Yoga may also improve mood and decrease anxiety. A study on the effects of yoga and stress (open in new tab) found that stress levels improved significantly after yoga practice.

More research is still needed on the effects of yoga and aerobic exercise, but hotter, faster-paced classes will get your heart and lungs working. Exercise in the heat is aerobic, and if your body works harder, your blood will be pumping and you will burn more calories.

The mindfulness aspect of yoga may improve your sleep; the Sleep Foundation (open in new tab) recommends practicing before bedtime, and according to NHIS (open in new tab), 55% of avid yogis report better sleep ... We recommend a bedtime yoga practice that can be done at home. Additionally, stress is a known factor that can interfere with sleep, so by easing stress levels, sleep should come more naturally.

Next up: what are the benefits of an hour of Pilates or 30 minutes on an exercise bike?