A study of more than 15,000 middle-aged adults found those who practiced yoga for four or more years were less likely to gain weight over a 10-year period. Other research has found yoga practitioners tend to be more mindful about what and when they eat and are more sensitive to hunger cues and feelings of fullness.
A study in the Journal of Alternative and Complementary Medicine found participants who did yoga for 90 minutes once a week for 12 weeks had higher blood levels of disease-fighting antioxidants and amped their immune function.
Dozens of studies have found that yoga can provide relief for low-back pain, including a recent review of nearly 1,000 patients. And it doesn’t take long to see results: A study of 80 participants with chronic low-back pain found those who took just one week of yoga reported less disability and better flexibility than those who did other forms of exercise.
A study from the University of California, San Francisco, found women going through menopause reported 30% fewer hot flashes after two months of weekly yoga classes. And a study from the University of Illinois found postmenopausal women who took a 90-minute Iyengar class twice a week had better energy and moods and lower levels of sexual discomfort, stress, and anxiety after four months.
Studies have shown that yoga can help lower blood pressure, cholesterol, and blood sugar, all of which can help keep your cardiovascular system functioning at its best.