What Yoga Does to the Body: The Effects of Yoga on the Body



The crisis and psychological problems caused by harsh living conditions often affect physical and mental health. One way to minimize the negative effects of life on the human body is to do yoga. Yoga, which is a lifestyle based on India, aims to find one’s spiritual and physical peace. Yoga is based on love, which helps the person to know himself and create a common language with the universe. So what are the effects of yoga on the body?

Yoga helps reduce stress and strengthens and stretches your muscles. Yoga, which helps you to regulate and control your breathing, also has an effect on achieving mental and physical balance. Finally, since yoga is an activity without competition, it has a philosophy that is compatible with the flow of life and aims the compatibility of the body with the current mood.



As with any exercise program, people should consult their doctor before starting yoga practice for the first time. People with health problems, injuries, or spine problems should find a yoga instructor familiar with similar health conditions before starting yoga. Pregnant women should do only a few yoga positions, especially after the third month of pregnancy, with experienced instructor supervision.

What Kind of Changes Does Yoga Provide to the Body?


Yoga is a complementary health system and its strength is widely used to prevent and treat various heart diseases. Yoga proposes a solution to improve the body, mind, and mental health by developing a lifestyle. It can be used in the treatment of many diseases such as diabetes, obesity, and psychiatric diseases, as well as to prevent the progression of heart diseases. Scientific studies have shown that people practicing yoga strengthen heart health, strengthen breathing, lower blood pressure, regulate the work of hormone-secreting glands, facilitate gastrointestinal functions, correct the general posture of the body, reduce chronic stress, strengthen the immune system and support brain functions.



Yoga therapy is effective in the treatment of emotional problems. Yoga is also effective in the treatment of psychosocial situations. Nowadays, depression or anxiety disorders have become almost epidemic and there is a way to apply yoga therapy to someone suffering from chronic depression, anxiety, mania, or lack of confidence. Although these people experience typical confidence problems, positive results are obtained in people who can integrate yoga into their lives in studies with people who are neurotic, suffering after an ending relationship, biased, arrogant, hurt, or mildly depressed. If there is chronic anxiety, the person should immediately start looking for some activities such as yoga to calm himself/herself down.

Sometimes there are mentally agitated, but physically inactive people. To reduce mental mobility, you need to increase physical mobility. After doing this, it is time to develop applications that will calm all systems. It is needed to develop strategies to channel people’s energy in the right direction. The strategies to be developed can vary depending on the nature of the person.

Positive Effects of Yoga on the Body


Yoga which was presented to the world about 2500 years ago, by India, perhaps the richest culture of the world, is actually defined as a lifestyle rather than a sport. In yoga, which aims to bring the mind and body to peace, special yoga movements are practiced together with special breathing techniques. Special postures in yoga are called Asana, and special breathing techniques are called Pranayama. If you are curious about the answer to the question “What are the positive effects of yoga on the body”, which means “bringing together or integrating” in Sanskrit, I recommend you to read the following paragraphs.

In fact, all sports are considered beneficial for the whole body or certain parts of the body. However, some sports can put extra weight on bones or muscles if they are not started at an early age. Yoga, on the other hand, is defined as a sport and lifestyle that can be done at any age and revitalizes the body slowly, and the possibility of injury is considered to be the minimum. Because the body is developing slowly in yoga. Thanks to yoga, which reprograms the mind, the body is also revived. With the right breathing and correct posture techniques, the body gains flexibility, and according to the Indian philosophy, the energy that everyone has is starting to be controlled properly. The most important feature that distinguishes yoga from other sports is; After training in the yoga center for a while, it can be done at home when you are available.



The basic philosophy of yoga is defined as the integration of body and mind. It is assumed that in nature everything moves in two opposite poles as Ying and Yang and balances each other. The philosophy accepted in yoga is actually aimed at living balanced with these contrasts. Yoga, which is not regarded as a religious belief system, is based on the basic philosophy that one recognizes himself and acts in harmony with the universe, and consequently reaches eternal happiness. Breathing in and out is done automatically by the body.

Unfortunately, not everyone can actually breathe correctly. Yoga breathing techniques learned help to improve blood pressure and heart health. Since breathing is also effective in the nervous system and adrenaline, pressure on the nervous system is reduced with the right breathing. In this way, mental disorders that affect human life fundamentally, especially panic attacks and mild depression, leave the body. The benefits of yoga do not end with counting. In pregnant yoga, which has been done by expectant mothers before birth, it is aimed to have a much easier and painless birth by controlling the muscles and breaths of the mothers during birth, since the correct breathing and relaxation techniques have been learned.

Yes, it cannot be lived without breathing, but if the correct breath is not given, the cells begin to die as less oxygen enters the body over time. In yoga, the breath is given through the diaphragm and nose without being held. In fact, as a baby, it breathes from the nose to the abdomen, but as it grows, this technique is forgotten for some reason and vice versa, it starts to breathe through the mouth. However, when the breath starts to be taken from the diaphragm, oxygen enters the whole body. The breath taken from the mouth goes to the lung and gets tired before it reaches body temperature. However, the breath that is taken through the nose both becomes cleaner by passing through the hairs and reaches the lung at the right temperature. In yoga postures, all muscles and bones are run together. In this way, energy channels, or chakras, are opened in the body.

Physical, Physiological and Psychological Benefits of Yoga to the Body


In Yoga, when the principles known as Yama are implemented, positive trends strengthen, positive energy and motivation increase, and one feels like the part of the universe. When the principles called Niyama are brought to life, negative trends are eliminated, bad habits are defeated, negative energy is thrown, and one realizes that he is a family with all living beings of the universe. Postures called asana stretch the spine by operating it in various ways, soften it, and make it healthy. The central nervous system is fed and strengthened with oxygenated blood. Body exercises stretch joints, strengthen and lengthen muscles, stimulate internal organs. It releases blocked energy, the body becomes energetic and alive. All body, organs, and muscles are washed with nutrients, oxygenated blood, and bioenergy. Each cell is purified, renewed, and revitalized. Respiratory, nervous, cardiovascular, circulatory, digestive, and excretory systems become healthier and work efficiently. The brain functions are regulated, the mind becomes sharp, stress is relieved and fatigue is removed.



Yoga postures improve blood and lymph circulation and make it better. Upside down postures provide more blood to the brain and lungs. As a result, these organs are washed and purified with oxygenated blood, toxins accumulated in brain cells are removed and brain functions improve. Legs get rid of accumulated dirty blood and rest. Since the effect of gravity is reversed, the heart is relieved from the task of pumping blood into the brain. Since the sympathetic nervous system is stimulated, the body relaxes and sleep quality improves. Mood and perspective of life change positively. Postures involving bending movements naturally massage the body, revitalize the muscles and internal organs, increase blood circulation, accelerate the transport of nutrients, and ensure the removal of toxins. Problems with the spine, waist, hips, and groin are eliminated. Toxins are excreted and the body is cleaned. Postures that include forward bending movements exert pressure, act and purify the internal organs in the abdomen. Digestive and excretory systems are stimulated and start to work more efficiently. The back muscles and joints of the body gain flexibility. The kidneys and adrenal glands are relaxed, fatigue is relieved, the urinary system works more efficiently and energy is renewed.

The mind becomes calm and awareness increases. When a person turns into himself, emotions subside, excitement, and anxiety decrease. Postures involving backward bending movements widen the lungs, strengthen the heart, increase the amount of air taken into the lungs, and speed up circulation. The spine flexes the front muscles and joints of the body. The pressure is applied to the kidneys and adrenal glands, these organs are stimulated and gain health. The man turns outward, becomes fit and cheers, and emotions that are hidden inside, such as sadness and grief, are released. Certain postures are very useful for cardiovascular health. Yoga postures do not tire the heart like aerobics, pedaling, or running. The heart is harmoniously stimulated, revitalized, and renewed. Yoga postures reduce the aging and sagging of muscles and organs by reducing the effect of gravity. According to the yoga philosophy: “Flexible spine means young body.” Thanks to the yoga postures, the spine remains flexible, strong, and healthy. Physical balance and coordination develop, body posture improves, and awareness of bodily movements increases.

What Are the Benefits of Yoga Asanas to the Body


Thanks to the correct and regular application of postures, the muscles gain flexibility, strengthen and adapt more easily. The respiratory and circulatory system works more efficiently, the bones strengthen, insulin sensitivity and excretory function are regulated, the immune system and the ability to positively cope with stress develop, healthy lipid and cholesterol metabolism occurs, and existing chronic ailments are eliminated. Joints become flexible, long and fat-free muscles develop. Muscle strength, flexibility, range of motion, endurance, and endurance increase. The body learns new forms of movement.

Certain Yoga postures help men to solve the prostate problem. The prostate and lymph nodes gain health, the lymphatic system improves, the circulation of lymph fluid, and the discharge of waste materials increase. Stiff and tight muscles relax, lengthen, and become flexible. Certain postures eliminate the symptoms of premenstrual, premenopausal, and menopausal periods in women. Reproductive organs gain health and discomfort is eliminated. Tension and bloating, back pain, fatigue, cramping and excessive bleeding in the abdominal area are eliminated. Fatigue, insomnia, variable mood, hot flashes, uneven distribution of body fat, and irregular menstruation decreases before and during the menopause period.



Asana techniques carry corrective effects on physical posture in daily life. The individual becomes more aware of his posture and corrects his posture in his daily life. It achieves a better physical balance and posture. The right bodily posture prevents and eliminates many ailments. The wrong posture habit causes neck, head, and shoulder pain because the natural curve of the neck is impaired. Round shoulders and a collapsed rib cage prevent the lungs from working properly. Insufficient breathing causes depression, malaise, and boredom. The collapsed waist, the pelvic bone lying forward, and the shortened and tense muscles in the lower back cause back pain. The correct bodily posture gained thanks to Asana techniques eliminates all these ailments.

Thanks to the correct bodily posture, all bones in the skeleton are properly aligned from head to feet. When the thigh bones sit correctly in the pelvis, the two hips are aligned, a balanced tailbone is formed, and the spine takes a proper position. It is vital for the health of the spine that the coccyx is balanced due to its duty to support the spine. Impaired bodily posture causes functional impairment of the coccyx and results in chronic back pain. Thanks to the yoga postures, the coccyx, and the pelvis provide the necessary support to the spine, a balanced spine is formed, the body has the necessary support and can be bent easily in any direction. The bones sit in place, the joints are properly connected to the bones, the muscles work in a balanced way, and the organs do their best because the organs are in the right place.

The Advantages of Breathing Techniques for the Body


The breathing techniques called pranayama regulate breathing exchanges, eliminate respiratory ailments, and provide control of the mind. These techniques renew the body-mind system as a whole and make it energetic. The respiratory system comes to life and strengthens. The nervous system calms down. Oxygen ratio in the blood increases and circulation accelerates. All the cells of the body are purified, nourished, and gain life force. Pranayama techniques performed correctly and regularly have a wide range of healing effects. Fatigue is thrown, energy currents in the body are strengthened, life energy is balanced, organs are renewed, emotions are calmed and the mind is at peace. Fast and superficial breathing triggers anxiety and fears. Thanks to the breathing techniques, the breath deepens and slows down, the nervous system relaxes and emotions calm. The heartbeat is regulated and the rhythm of the cardiovascular system is adjusted to a healthy rhythm. The heart relaxes and strengthens.

Bioenergy techniques are also applied at this stage of the Original Yoga System. Thanks to these techniques, the bioenergy field of the body is strengthened, expanded, energetic blockages are resolved, and the body becomes more energetic and healthy. Techniques known as Pratyahara provide the development of conscious relaxation ability. These are extraordinary techniques for introversion, inner search, and development. Conscious relaxation techniques systematically bring the organism into a deep relaxation state. When the body relaxes, the mind is silent, nerves are emptied and muscle tension is relieved. When the body becomes deep relaxation, the breathing rate decreases, the lungs relax and the respiratory system rests.



The rate of breathing exchange slows down and the heartbeat slows down. Thus, the heart rests and does not wear out. The circulatory system is positively affected and regulated. The triggered sympathetic nervous system begins to relax. Then the parasympathetic nervous system relaxes. Then the endocrine system begins to relax. Adrenal glands that constantly release adrenaline due to stress and overwork are rested. The rest of the endocrine system also positively affects physical and emotional health.

A correct and balanced physical posture that develops through yoga postures also provides physical, mental, emotional, and spiritual balance. Head, neck, back, and lower back pain and therefore concentration and thinking difficulties, irritability, tension, and anger are soothed. According to various scientific studies, the correct and regular application of Yoga postures protects and increases bone density and prevents osteoporosis and bone fracture easily. Yoga postures stimulate, strengthen, and improve blood circulation. The organs in the pelvis area are getting stronger, the muscles supporting the genitals, the perineum, and the pelvic floor gain flexibility. These organs and muscles are filled with fresh blood, oxygen, and nutrients. Thus, sensual sensitivity, compatibility, and quality of sexual life increase. Thanks to yoga techniques, chronic diseases such as asthma, arthritis, heart disease, obesity, osteoporosis, substance abuse, depression, migraine, sinus problems are relieved and pass over time. It is very good for cancer. It plays an auxiliary role in dealing with the stress caused by the disease and the side effects of medical treatment. It also provides extremely useful results in the treatment of multiple sclerosis.

What Relaxation and Concentration Does to the Body


With conscious deep relaxation, all systems of the organism are positively affected, fatigue and insomnia are removed, accumulated tension is discarded, energy blockages are resolved and plenty of energy is stored. Chakra (energy centers in the body) techniques are also applied in this step of the Original Yoga System. Thanks to these techniques, the energy centers in the body are awakened, activated, and working healthy. The energy currents in the body are getting stronger, the body becomes energetic, the brain’s work capacity increases, the supernatural abilities develop, and the consciousness is purified. Kundalini (evolution energy in the body) techniques are also applied in the Pratyahara step of the Original Yoga System. These techniques contribute to the more efficient operation of energy centers, increased brain capacity, resolving energy blockages, strengthening emotions, raising consciousness, and regeneration of the whole organism. Concentration techniques known as Dharana have positive effects on mental functions. The mind slows down, gets rid of negative thoughts and energy, and the ability to imagine and focus develops.



Those who pass through the mind during the concentration are watched from afar like an indifferent observer. Thoughts are allowed to flow and to empty the mind, without clinging to them. Mind fluctuations are observed independently and the value of the moment is understood. When the individual’s thoughts about the past and the future are thrown, the burden of the events related to these units of time disappears and unnecessary worries disappear. The individual learns to focus on himself and gets away from daily worries. So the mind calms down, the pace of life slows down, and the challenges are easier to deal with. The perspective changes, the results of the events involving negativity are not magnified. Negative thoughts are brought under control, the flow of thoughts is directed in a positive direction, and emotional inconsistency disappears. New positive universal ways of thinking emerge.

The individual perceives that what is known as the mind is not only in the head, but creates a field of mental energy. This mental energy field is purified, strengthened, positive, expanded, freed from blockages, and renewed. Meditation techniques, defined as yoga, are effective tools to grasp the meaning of life and develop inner wisdom. Thanks to these techniques, mental tension, and emotional restlessness are eliminated, and the real self is perceived and connected with the inner reality. The innate inner understanding and awareness awaken. Spiritual forms of existence emerge. During meditation, the energy of consciousness that has penetrated into all the cells of the body is gathered at some point. The body-consciousness system is uniting and the human is experiencing unity consciousness. He realizes that he is one and the same with all living things. Alienation with other beings and the true inner self is coming to an end. The individual gets rid of struggling with feelings of emptiness and anxiety. Spirituality takes on a new meaning, the individual reaches inner satisfaction and fills in the void.

Supercentration techniques known as Samadhi allow real spirit self to be realized and lived. The connection between the individual spirit and the Universal Spirit is clearly perceived. The individual soul integrates with the Universal Spirit and perceives its immortal nature that is full of knowledge and happiness. The individual realizes that he is a part of the Universal Spirit and communicates with it. Thanks to yoga, positive image, self-confidence, and positive self-esteem are developed. The individual gains a more realistic, positive, and comfortable view of himself. Since the body is more agile, flexible, and strong, the mind is clear and the emotions become balanced, physical, mental, and emotional stability and trust are formed. As a result of the development of body-mind dialogue, the individual starts to listen to the needs of the body. The inner voice awakens, the individual hears the voice coming from within and learns to listen to his inner voice. By listening to his inner world, he responds properly to appropriate inner messages.



When the emotional balance develops, the individual starts to understand his feelings better. Thanks to emotional control, the individual gets rid of the habit of overeating. It does not disturb the feeling of hunger, does not cause anger and other negative feelings, resistance to hunger increases, and fear of hunger disappears. The individual starts to consume healthy and natural foods that are suitable for human nature and have high nutritional value only when he is really hungry. Thus, proper nutrition contributes positively to health as a whole. Yoga definitely helps a balanced, healthy, and lasting slimming. Not only movements but also all the techniques applied and the developed attitude are factors that contribute to weight loss. Thanks to proper breathing, balanced nervous system, relaxation, regularization of stomach functions, correct functioning of the digestive system, emotional relaxation, and truly enjoying life, the individual gets a natural and self-regulating eating habit.

Today’s stressful life has negative effects on bone density and causes osteoporosis. Frequent secretion of adrenaline consumes calcium in the bones and disrupts the hormone balance. Yoga techniques reduce the effect of stress, establish the necessary balances, and increase bone density. Thanks to yoga, body image, and self-confidence increase. As a result, sexual life is getting stronger and better. Shyness, judgment, and anxiety about physical appearance and performance disappear during sexual intercourse. The individual feels comfortable about his body and is freed from worries in such relationships involving intimacy. Because the individual is loose, patient, and energetic, he can establish a better emotional bond. The quality of sexual life increases as the bed is comfortable, carefree, and unexpected.

F.A.Q About What Yoga Does to Body


  • Does yoga have therapeutic properties?

Yoga has many known benefits. According to researches, yoga is supportive of relaxing and healing processes in some conditions. In addition, some of the observed benefits are said to be:
• Increased energy, strength, and endurance.
• Increased agility and flexibility in the body.
• Increased flexibility, alertness, and adaptability, which increase memory, mental powers, self-confidence, determination.
• Increased activities of breathing, metabolism, circulation, digestion, and internal glands.
• Stimulation of muscles, internal organs, ligaments, and tendons to help remove some physical barriers, including pain, pain, and various diseases.



  • What can we expect from Yoga in a positive way for our life?

The word yoga means “uniting” or “putting together” in Sanskritic. Although it is a very deep subject, we would like to explain this subject with 5 basic principles that form the essence of Classical Yoga;
• The right exercises; it benefits one’s body, mind, and spiritual life.
• correct breath; it should be deep, slow, and rhythmic. This increases vital strength and mental clarity.
• With the right relaxation; The nervous system can be renewed and a deep inner peace can be achieved by relaxing all the muscles deeply.
• Proper nutrition; It helps you achieve a high standard of health, the sharpness of your intelligence, and peace of mind.
• Right Thought and Meditation; the mind can be perfectly controlled by regular focus and meditation practices.
It is possible to see the changes in your life with 5 basic principles in classical yoga teaching.

  • What is accomplished in Yoga?

The top priority achieved in yoga is not that you can take your feet behind your head or stand on your head, but perhaps the first time you can be alone with yourself. Yoga times are the most beautiful and effective gift you give yourself. Yoga teaches us, we begin to remember ourselves for a long time. We discover our physical and mental limits. We recommend you to experience Yoga to take advantage of Yoga’s endless benefits. You must find the right instructor. Remember, Yoga should be done under the guidance of an instructor. You will see how yoga is good for your body, soul, and mind. It will help you discover what you want to accomplish and move on that path.



  • Will I see the effects as soon as I start practicing yoga?

When you start practicing yoga, you can feel the effects immediately. It is time to improve on this path, and this period varies from person to person. It would be best if the person progresses on this pleasant path by listening to their body, emotionality, and well-being.

  • Can you really deal with stress by doing Yoga?

The most important goal of Yoga is to renew the mind to bring simplicity and peace. So Yoga is already a method of dealing with stress, even removing stress from our lives. Yoga practices deal with this problem to increase flexibility in the diaphragm and overcome intellectual, emotional, and physical stress when stretched. By practicing Yoga, we can turn into a calmer individual. Adding yoga exercises to our lives enables us to regain both our mental and physical health.

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Savaş Ateş

I like meditation and yoga. I read a lot of books about them. I applied them in my daily life. I want to write about my experiences.

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