Yoga instructor, Kelsey Tasker shows off a yoga pose. Yoga can help with balance, posture and improved mental health. Photo by Rachel Gilmour.

You step into the fitness studio, yoga mat in hand and are instantly embraced by the sight of others already settled on their mats, all waiting with a shared, quiet excitement. A wave of relaxation wraps around you like a warm, comforting blanket, gently dissolving the stress of the day. Your heartbeat begins to slow, syncing with the soft, soothing music that fills the air, crafting a serene atmosphere that beautifully sets the tone for the class ahead.

Yoga has gained popularity for its remarkable health benefits. More than just a form of exercise, yoga integrates physical movement, breath control and mindfulness to promote overall well-being. As scientific research continues to support its effectiveness, yoga is increasingly being adopted in healthcare settings and fitness routines worldwide.

Pauline Brunnen, owner of Harvest Yoga Studio in Lethbridge, Alberta, says there is no set standard when practicing yoga.

“We really do try to encourage new practitioners to realize that no matter how much yoga you’ve done, no matter where you are on your mat, your focus is always on whether or not it feels good for your body, regardless of how it feels for someone else,” says Brunnen.

One of the most well-known advantages of yoga is its ability to improve flexibility and balance. Many yoga poses, such as the downward-facing dog and warrior poses, stretch and lengthen muscles, gradually increasing mobility over time. Regular practice also enhances posture says Brunnen.

Yoga also strengthens muscles, particularly through poses like the plank and chair pose, which engage the core, legs and arms. Unlike weightlifting, yoga provides strength training through body weight, reducing the risk of injuries associated with heavy lifting. In addition to physical advantages, yoga has profound effects on mental health. Studies have indicated that regular yoga practice can significantly reduce stress, anxiety, and depression.

According to the article “10 parasympathetic breathing exercises for sleep stress and relaxation” on the Better Up website by Allaya Cooks-Campbell on July 26, 2023, “Parasympathetic breathing promotes relaxation and reduces the body’s stress response. It helps lower cortisol levels (the stress hormone) and induces a calmer state of mind.”

Yoga is also known to enhance focus and cognitive function says Brunnen. By encouraging present moment awareness, it improves concentration and mental clarity, which can be beneficial for students, professionals and individuals managing busy lifestyles. The meditative aspect of yoga fosters emotional resilience, making practitioners better equipped to handle daily challenges and uncertainties.

Kelsey Tasker, a yoga instructor for Be Fit For Life at Lethbridge Polytechnic, says mindful thinking is something we overlook.

“It’s enjoying those everyday moments that can pass you by so easily and we take them for granted. So just showing gratitude for those everyday moments that we have that are mundane, but can be extraordinary if we bring our full focus to them,” said Tasker.

Furthermore, yoga promotes better sleep. Many people struggle with insomnia due to stress or anxiety and yoga offers a natural solution. Gentle poses and breathing exercises before bedtime can help relax the nervous system, leading to improved sleep quality and duration. Finally, one of yoga’s greatest strengths is its inclusivity. It is a practice that can be adapted for people of all ages and fitness levels. From gentle chair yoga for seniors to vigorous power yoga for athletes, there are styles suitable for everyone. Yoga is also widely used in physical therapy and rehabilitation programs, helping individuals recover from injuries and surgeries such as post-knee surgery, lower back pain, and ankle and foot injuries.

With the growing recognition of its health benefits, yoga is now integrated into wellness programs, workplaces and schools. As more people embrace this practice, it continues to prove itself as a valuable tool for achieving both physical and mental well-being. Whether seeking stress relief, flexibility, or overall vitality, yoga offers a rounded approach to a healthier life.