The ancient practice of yoga is rooted in more than 5,000 years of Indian texts and traditions. It has been gaining popularity worldwide due to its benefits of strengthening the body and mind. According to 2023 statistics from the health and wellness brand The Good Body, around 300 million people practiced yoga during that year.
In the United States, 10 percent of the population — more than 34 million people — practiced yoga in 2023. That’s good news, as an increasing body of research shows that consistent and long-term yoga practice pays dividends for decades, supporting a healthful and fulfilling life.
Yoga establishes a foundation for wellness that contributes to an improved quality of life in a powerful, integrative, and enduring way. It delivers on every aspect of developing good health, including flexibility, strength, posture, mental clarity, and emotional balance, while also preventing injury and disease.
Developing a unique, lifelong yoga practice offers many benefits, from supporting long-term self-care through adaptable approaches to helping individuals navigate the diverse landscape of yoga styles and find the path that best suits their personal journey.
Yoga As A Lifelong Investment In Health
A lifelong yoga practice supports physical health and well-being during every stage of life. Numerous studies published in medical journals and by researchers have demonstrated the benefits of yoga for improved respiratory function, blood circulation, and heart health.
A 2022 study published in the scientific journal Frontiers in Cardiovascular Medicine reported “strong evidence of effectiveness of yogic interventions on lipid profile, blood pressure, and psychosocial outcomes in patients with diagnosed cardiac diseases.”
Yoga poses that involve inversion — turning the body upside down — encourage blood flow to the upper body and head, leading to several advantages, including improved mental clarity and focus. Poor blood circulation can lead to a host of health problems, including fatigue, swelling, cramps, varicose veins, and even more serious conditions like heart disease.
Gentle movements, combined with steady breathing techniques, create a balance that keeps the cardiovascular system strong. Over time, this can lead to healthier blood vessels and improved heart rate variability.
An essential component of health as we age is hormone regulation; yoga balances hormones through its influence on the endocrine system. “Yoga, with its holistic approach combining physical postures, breathing exercises, and meditation, has emerged as a prominent practice not only for physical well-being but also as a potential therapeutic intervention for restoring hormonal balance,” states a 2025 study published in the International Journal for Multidisciplinary Research.
Long-term regulation of hormones can improve mood and energy levels, as well as reduce symptoms of hormonal imbalances, such as thyroid disorders. A consistent yoga practice can also ease hormonal transitions into different life stages, such as menopause.
Yoga also helps to maintain healthy digestive function. Yoga poses can influence the digestive system by stimulating activity in the digestive organs and soothing the nervous system, which eventually aids digestion.
Healthy Body, Healthy Mind
Numerous studies have demonstrated the positive effects of yoga on mental health, addressing depression, stress, and anxiety, as well as sleep disorders, while reducing the risk of injury and age-related diseases.
When you do yoga, your brain cells develop new connections, and changes occur in brain structure as well as function, resulting in improved cognitive skills such as learning and memory.
“When you do yoga, your brain cells develop new connections, and changes occur in brain structure as well as function, resulting in improved cognitive skills such as learning and memory,” states an article in Harvard Health Publishing. Studies have shown that yoga increases the production of neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which are associated with feelings of happiness and relaxation. Yoga can reduce the secretion of cortisol, the primary stress hormone, leading to lower stress levels and improved mood.
Children And Teens
Embarking on a yoga journey at an early age offers numerous benefits. Numerous studies also support the therapeutic power of yoga for young children and teenagers as they respond to the challenges associated with socialization and adolescence.
Yoga can be a valuable tool for boosting self-confidence and developing emotional resilience. “Through yoga, kids start to realize that they are strong and then are able to take that strength, confidence, acceptance, and compassion out into the world,” says Jessica Mei Gershen, a yoga teacher and founder of Yoga For All Needs, in an article in Harvard Health Publishing.
Research on yoga and adolescents who are dealing with issues like body image, academic and athletic performance, anxiety, depression, and insomnia indicates that doing yoga can help overcome these problems. Yoga poses and movements help keep joints more flexible, allowing kids to withstand physical stress better. Increased mobility provides greater freedom of movement, strength, and balance, thereby reducing the risk of injuries such as sprains, strains, fractures, and joint dislocations, which are common in youth sports and fitness regimens.
Improving Life Quality For Seniors Through Yoga
For older adults, the benefits of yoga can be transformative. As we age, the discs between our vertebrae compress, causing the spine to become more curved and resulting in slouching and poor posture.
Improved balance and stability prevent falls, which are the leading cause of both fatal and nonfatal injuries for older adults. Yoga is also a low-impact activity, and options such as chair yoga and aqua yoga further reduce stress on joints and muscles. A study published in BMC Complementary and Alternative Medicine determined that yoga can be effective in managing osteoarthritis in older women.
Seniors can be at an increased risk for anxiety due to failing health, financial strains, and loneliness. Through its meditative quality, including breathing techniques, yoga can promote relaxation, reduce stress, and improve mindfulness.
Navigating The Yoga Landscape
Many of the most popular styles of yoga — such as Iyengar, Ashtanga, and Vinyasa — fall under the umbrella of hatha yoga, but each emphasizes a distinct approach. Hatha refers to any type of yoga that focuses on principles of alignment by pairing poses with breathing techniques.
Finding the best fit may require some experimentation as you consider your preferences and goals. While an adolescent may be drawn to a fast-paced class to develop strength and flexibility, older adults may prefer options that emphasize technique and alignment.
With lifelong practice, you may transition through various class experiences, levels, and communities. Iyengar yoga typically focuses on slower movements, technique, and alignment to build strength, stamina, and flexibility. Ashtanga yoga is a more fast-paced practice that involves combinations of movements, such as sun salutations, which energize the body. Vinyasa yoga, also known as flow yoga, is a choreographed sequence of poses that can be practiced at any pace. Hatha yoga has spawned various offshoots into both slow- and fast-paced yoga styles, including restorative yoga (which incorporates props and relaxation), Yin yoga (which involves holding poses for a longer time), and other Westernized practices such as hot yoga (practiced in a heated room, typically around 95 to 105 degrees Fahrenheit) and power yoga (a hybrid form of yoga and exercise that focuses on building strength and endurance).
You may encounter many teachers and styles, and the student–teacher connection is an integral part of the yoga practice. Finding the best fit may require some experimentation as you consider your preferences and goals. While an adolescent may be drawn to a fast-paced class to develop strength and flexibility, older adults may prefer options that emphasize technique and alignment.
Building And Maintaining A Lifelong Practice
There are strategies for maintaining commitment to yoga that, when developed over time, can help you stay connected to your practice. First and foremost, listen to your body. Fitness is not just about pushing yourself; it’s about understanding and respecting your body’s needs. Yoga is a practice of acceptance that aims to refrain from judgment as your body changes and be conscious of limitations as they arise. Here are some points to keep in mind as you embrace the practice:
• Set Your Intention: “Having a reason for your practice is where it all begins. It is the seed,” says Maria Andrews, a yoga and meditation teacher and managing editor of yogajala, an online community run by yoga teachers and students. In her article, “A Yoga Habit for Life: How to Commit to Yoga for Good—10 Tips,” Andrews recommends asking yourself what you want from your commitment to yoga:
“Are you looking to nurture your spirituality, get strong and flexible, or develop a healthier routine? Whatever it is, your intention is something that you can use as an anchor. Write it down. Look back at it when you feel like throwing in the towel and remind yourself of your why.”
• Put Yoga On Your Calendar: On a practical level, it’s important to consider the time of day when yoga benefits you most, as well as the logistics of getting to the studio or setting up your mat at home. “When you physically schedule yoga into your day, you’re training your subconscious mind to prioritize it,” points out Jaffer Hussein, a Toronto-based yoga teacher and health advocate, on his website Jaffer Yoga. “This isn’t just about convenience — it’s about creating a non-negotiable habit.”
• Set Realistic Goals: Begin with achievable objectives that ensure your journey is both sustainable and fulfilling. “It’s hard to think in lifetimes, easier to think in months, weeks, or days,” writes yogajala’s Andrews. “When building a yoga habit for life, it can be more useful and more productive to break your yogic commitment up into shorter-term goals.” Andrews suggests starting by setting small, achievable goals that align with your current abilities and lifestyle. As you gain strength and confidence, you can gradually increase the duration and intensity of your practice.
• Create a Sacred Space: Designate a space where you can practice yoga. A dedicated area fosters a sense of ritual and makes it easier to maintain consistency. If you are adopting a home practice, numerous online options offer highly specialized instruction, which may be more compatible with your lifestyle. Practicing remotely may also appeal to you as a supplement or alternative to a studio practice. In her article, “Sacred Space Alchemy: Crafting the Perfect Sanctuary for Your Practice,” yoga teacher Laia Bové explains:
“When you create a dedicated space for your rituals, routines, and spiritual practices, you can find a deeper sense of presence and stillness. It becomes a sanctuary for self-discovery, where the mind can quiet down, the body can relax, and the soul can expand.”
• Diversify Your Routine: Keep your fitness routine dynamic by incorporating a variety of yoga styles and wellness practices. This prevents monotony, keeping you engaged and eager to explore new aspects of your overall mind–body health. Try a retreat or workshop that will invigorate and expand your knowledge, experience, and commitment to yoga. An immersive environment allows you to focus solely on your practice without the usual distractions of everyday life.
• Connect With a Community: Join a yoga studio or online wellness community to share experiences and receive support. Surrounding yourself with like-minded individuals can inspire and motivate you to stay consistent in your holistic fitness journey, ultimately leading to a long, healthy life.
This article was produced for the Observatory by the Independent Media Institute.
Kate Petty is an educator, writer, yoga teacher, and environmental activist who has worked with the New York Nature Conservancy and various United Nations initiatives, including UNICEF, the World Association of Non-Governmental Organizations, and the Universal Versatile Society to promote education, social justice, and solution-oriented projects for a healthier planet. She is a contributor to the Observatory.
Find holistic Yoga practitioners in the Spirit of Change online Alternative Health Directory.
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