Yoga as a spiritual and physical practice has a myriad of benefits. But the true depth of these benefits can only be seen with a consistent yoga practice.  This is because the key to reaping the full benefits of a yoga practice is in consistency. Consistently committing to your practice and showing up for yourself on the mat, day after day.

Regularly practicing for 10-15 minutes a day is much better than practicing for 1 hour a week. This is because consistency develops routines and builds momentum, and forms habits that become second nature; thereby, making small baby steps of progress that eventually snowball into leaps and bounds. I saw this first hand in my own practice. When I first started practicing yoga, there were so many poses that were unavailable to me. I didn’t have the upper body strength, or the flexibility, or the balance. But I did not give up. I kept at it, giving myself the time and space to gently build up to it. And then when I was least expecting it, getting into those previously unavailable poses was suddenly a breeze.

And that is where the magic lies! These little baby steps are the key to larger achievements. And this is true not just in your yoga practice, but anything that you are trying to accomplish.

1. Reduce Stress and Anxiety

One of the biggest benefits of yoga is its ability to immediately reduce stress. Because of the mind-body connection, yogic practices help to bring a more calm, and relaxed mental state. Whether your anxiety is large or small, yoga centers you on the present moment– and only on the present. 

This mindfulness practice is an antidote to our fast-paced world where our minds are constantly running and conditioned to stress over the issues we face. And when this happens, adrenaline and cortisol, our stress hormones, are flooding our systems and putting the nervous system in a state of fight or flight. Conversely, studies have shown that yoga reduces the release of cortisol, reduces anxiety, and reduces inflammation within the body. 

Through the reduction of stress, we can think and make decisions with more clarity and peace of mind. When you can master mindfulness, you won’t worry about becoming anxious and buckling under unexpected challenges. And when you stay calm, you are more capable of addressing issues and finding solutions.

2. Build Strength

Yoga is incredible for building strength. It takes a lot of strength to hold a pose and move through a flow with grace and balance, and consistently practicing the physical postures will build and tone the muscles. Most of the poses are complex movements that require engagement of several musical groups at the same time. And a majority of the poses require deep core activation for stabilization- poses such as Downward Facing Dog, Plank, and Warrior II. And on top of that, another benefit is that this is a low impact way to build up strength in the body (so achy-joint folks, rejoice!). 

However, these gains in strength building will of course not happen overnight. The key is in consistency. Keep coming back to the mat and flowing through the postures. See how long you can hold a plank. Can you lower your hips just a little more in Warrior II? Can you lift your leg just a little higher in Three Legged Dog? In this way you can measure how your body is progressing, and slowly build up your strength over time.

“All of the physical, mental, and emotional benefits of yoga work together to bring deeper self-reflection and self-examination.”

3. Improve Flexibility and Posture

Consistently practicing the postures of yoga has been an absolute game changer for my flexibility. I was always a rather flexible person, but by committing to my physical practice my body has opened up in ways that I never thought I was capable of. I can touch my palms to the ground, do the splits, and (nearly) always have great posture. And fun fact, I’ve grown a whole half inch taller than I was before I started my yoga journey!

However, this change did not happen overnight. Instead, it was gained millimeter by millimeter over time by consistently and gently expanding my range of motion. And this has led me to feeling more open and comfortable in my body. But going beyond feeling more limber and loose, this increased flexibility has translated into a release of tension from my body and subsequently my mind, allowing me to go deeper into meditation and the physical practice.

4. Improve Balance

Balance is synonymous with yoga. I’m sure you’ve seen yogis performing advanced asanas where they balance on their hands or upside down. And you too can do these poses by working on poses that strengthen and increase flexibility in the requisite muscles and joints that promote stability and balance. This focus on better body alignment and stability develops the three inner balance senses: vision, vestibular, and proprioception. These balance senses are how the body collects information and sends it to the brain for processing. And having a good sense of balance is important in all daily activities such as walking, running, standing, etc, and especially important to keep working on as you get older and are more prone to imbalance.

5. Energy Shift

There have been so many times where I was reluctant to get on my mat. I was too tired, or sleepy, or sore from a workout. But every single time that I would tell myself some excuse not to do yoga, and then I did yoga, I would feel the exact opposite! I was no longer tired, or sleepy, or sore. That is one of the most amazing aspects of a regular yoga practice! This shift in energy that we have complete control over. And it is a powerful practice that we can use to rewrite the stories we tell ourselves and find balance. If you are feeling down, yoga will enliven and recharge you. If you are feeling overly excited or anxious, yoga will calm and ground you. With consistent practice, the shifting of the energy within can have a great impact on our long-term conscious energy.

6. Awareness

All of the physical, mental, and emotional benefits of yoga work together to bring deeper self-reflection and self-examination. By consistently taking the time to tune into the breath and body, we can more easily discern what is going on within. What are we feeling and why? Is it true, or is it a transitory inner conflict that is not serving us? This observation brings our awareness to our inner worlds, where the true work needs to be done. We see that we create our reality through our reactions from one moment to the next, and we learn that we do not have to live life in such a reactionary way. Instead, we can take a step back, observe the situation from a different perspective, and then respond. This awareness empowers us to take charge of our lives, break the patterns that hold us back, and welcome transformation.