Yoga is often associated with flexibility, balance, and physical fitness. But its benefits extend far beyond the yoga mat.
For thousands of years, yoga has been practiced as a way to cultivate harmony between the mind, body and spirit. While many people are introduced to yoga through its physical postures, the true practice is much deeper. At its core, yoga encourages us to slow down, reconnect with ourselves and become more present in our daily lives.
In recent years, researchers have begun to uncover what yoga practitioners have experienced for centuries: regular yoga practice can positively influence both mental and physical health. From reducing stress and anxiety to improving cognitive function (and even influencing gene expression) science is revealing just how powerful this ancient practice can be.
In this episode of Vita with Alita, I explore the philosophy behind yoga, share my own journey with the practice and discuss the fascinating research that helps explain why yoga is so much more than just stretching.
What Is Yoga, Really?
The word yoga comes from the Sanskrit word “yuj,” meaning to unite or to join. This idea of unity is central to the practice.
Yoga isn’t simply a series of poses designed to improve flexibility. Instead, it’s a holistic practice that encourages connection between the body, mind and breath. The physical postures, known as asanas, are only one component of yoga. Breath work, meditation, mindfulness and self-awareness are equally important.
When we reduce yoga to another workout or a way to burn calories, we overlook many of the benefits that make the practice so transformative.
Many experienced yoga practitioners appear calm and grounded not because they’re naturally more relaxed, but because they’ve spent time developing awareness of their thoughts, emotions and physical sensations. Over time, yoga teaches us to respond to life’s challenges with greater presence instead of reacting automatically.
My Journey with Yoga
Like many people, I didn’t begin practicing yoga in a studio.
Instead, my journey started with YouTube videos and online classes. I was looking for movement that felt supportive rather than demanding and I eventually discovered Yoga with Adriene, whose gentle and encouraging approach made yoga feel accessible.
One of the things I appreciate most about her teaching is that the focus is never on achieving the “perfect” pose. Instead, she continually encourages students to connect with their breath and listen to what their bodies need.
Over the years, I’ve completed several of her 30-day yoga challenges, although not always in 30 consecutive days!
As my practice evolved, so did my relationship with yoga.
I began to notice that yoga wasn’t just improving my flexibility. It was helping me appreciate what my body could do, giving me a tool to manage stress, and reminding me to slow down whenever life became overwhelming.
One of my favourite moments came when I realized I no longer needed someone else to guide every session. For the first time, I created my own flow based entirely on how my body felt that day.
Rather than following instructions, I trusted myself.
That experience reinforced something I had slowly been learning all along: yoga isn’t about perfection, it’s about connection.
How Yoga Supports Mental and Physical Health
One reason yoga has become so popular is that its benefits extend far beyond physical fitness.
Research has shown that regular yoga practice can:
- Reduce symptoms of stress, anxiety and depression
- Improve overall quality of life
- Enhance attention and cognitive function
- Improve flexibility, balance and strength
- Support cardiovascular health by improving blood pressure and cholesterol levels
These benefits don’t happen by chance.
Yoga combines movement with controlled breathing and mindfulness, creating a unique combination that influences multiple systems throughout the body.
Unlike many forms of exercise that primarily challenge the muscles, yoga also encourages the nervous system to shift into a calmer, more restorative state.
The Nervous System: Why Yoga Feels So Calming
Have you ever noticed that you feel calmer after a yoga session?
There’s a biological explanation for that feeling.
Yoga stimulates the vagus nerve, one of the body’s most important communication pathways between the brain and internal organs. The vagus nerve plays a key role in regulating heart rate, digestion, mood and our ability to recover from stress.
At the same time, yoga activates the parasympathetic nervous system, often referred to as the body’s “rest and digest” system.
When we’re constantly rushing, multitasking, or feeling overwhelmed, our sympathetic nervous system (the “fight or flight” response) can remain activated for extended periods.
Yoga helps restore balance by encouraging the body to slow down, breathe deeply and recover.
Over time, this shift may explain why regular practitioners often experience improvements in both physical health and emotional well-being.
What the Research Says About Gene Expression
One of the most fascinating areas of yoga research explores its effects on gene expression.
It’s important to understand that yoga doesn’t change your DNA.
Instead, it appears to influence which genes become more or less active.
This process, known as gene expression, affects how our cells respond to different environments and experiences.
Research examining yoga across a variety of populations, including healthy adults and individuals living with conditions such as cancer and dementia, has found encouraging results.
Studies suggest that regular yoga practice may:
- Reduce the activity of genes involved in chronic inflammation
- Increase the activity of genes related to immune function
- Support genes involved in neuroprotection
- Enhance cellular repair processes, including DNA repair
While scientists continue to investigate these findings, they provide another compelling example of how lifestyle behaviours can influence our health at a biological level.
Yoga isn’t just changing how we feel. It may also be influencing how our bodies function at the cellular level.
Building a Sustainable Yoga Practice
One of the best things about yoga is that it doesn’t require expensive equipment or years of experience.
If you’re curious about trying yoga, start small. Even 15–20 minutes a few times each week can help you begin building a consistent practice. Your mind will probably wander; some poses may feel awkward; you might lose your balance.
That’s completely normal.
Yoga isn’t about performing perfectly. It’s about returning your attention to the present moment, again and again.
With time, many people discover that yoga becomes more than exercise. It becomes a way to reconnect with themselves whenever life feels overwhelming.
Key Takeaways
- Yoga is a holistic practice that connects the mind, body, and breath.
- The physical poses are only one aspect of a much deeper practice.
- Research suggests yoga can reduce stress, anxiety and symptoms of depression while improving overall well-being.
- Yoga activates the parasympathetic nervous system and stimulates the vagus nerve, helping the body recover from stress.
- Emerging evidence suggests regular yoga practice may positively influence gene expression related to inflammation, immune function and cellular repair.
- Consistency matters more than perfection. Small, regular practices can have meaningful long-term benefits.
Frequently Asked Questions
Is yoga really backed by science?
Yes. A growing body of research shows that yoga can improve mental health, reduce stress, enhance cognitive function, improve flexibility and balance, and support cardiovascular health. While more research is always valuable, the evidence supporting yoga continues to grow.
Can yoga change your gene expression?
Current research suggests that yoga may influence gene expression, meaning it can affect how certain genes are activated or suppressed. It doesn’t change your DNA itself, but it may promote healthier cellular functioning by reducing inflammatory activity and supporting immune function.
Do I need to be flexible to start yoga?
Not at all. Flexibility develops through practice. Yoga is about connecting with your body as it is today, not achieving perfect poses.
How often should I practice yoga?
Consistency is more important than duration. Practicing even 15–20 minutes several times each week can provide meaningful physical and mental health benefits.
Is yoga exercise or mindfulness?
The answer is both. Yoga combines physical movement with breathing techniques and mindfulness, making it a unique practice that benefits both the body and the mind.
Can beginners learn yoga at home?
Absolutely. Many people begin with online classes or guided videos before attending in-person sessions. The most important thing is finding an instructor whose teaching style helps you feel comfortable and supported.
Listen to the Podcast
Want to learn more about the science behind yoga? In this episode of Vita with Alita, I dive deeper into my personal experience with yoga, explore the fascinating research on gene expression and discuss why this ancient practice continues to be one of the most powerful tools for supporting long-term physical and mental well-being.
Reference
Giridharan S. Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression: A Narrative Review of the Current Scientific Evidence. Int J Yoga. 2023 May-Aug;16(2):64-71. doi: 10.4103/ijoy.ijoy_141_23. Epub 2023 Nov 21. PMID: 38204768; PMCID: PMC10775846