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The Science of Yoga: How Yoga Affects the Brain and Body

Writer's picture: Sarah B.Sarah B.

If you’ve ever rolled out your mat, taken a deep breath, and settled into a yoga flow, you know there’s something special about the practice.


But what if I told you that those feel-good vibes and physical benefits aren’t just in your head?

young woman practices a seated yoga posture while looking at her tablet following an online class

Science is here to back up what yoga practitioners have known for centuries: yoga transforms both the mind and the body in powerful ways.


Let’s dive into the science behind how yoga impacts our mental and physical well-being, and how this ancient practice continues to gain modern-day validation.


Whether you’re yoga instructor looking to support your teachings or just curious about what happens when you stretch, breathe, and find your flow, this post is for you!


Yoga and the Brain: Building Mental Resilience

We know that yoga is more than just a physical practice—it’s a mental game-changer. But how does it work?


Here’s the scoop:


Yoga and Stress Reduction: The Cortisol Connection


When life gets hectic, stress can flood our bodies with cortisol, the “fight or flight” hormone. Yoga, with its mindful breathing and gentle movements, is scientifically proven to lower cortisol levels.


Research published in the Journal of Alternative and Complementary Medicine found that participants who practiced yoga regularly experienced a significant reduction in cortisol levels, leading to decreased anxiety and improved mood.

senior woman practices wind removing posture while lying on her back, pulling one knee into her chest

A study conducted in 2018 found that 12 sessions of Hatha yoga led to notable decreases in stress, anxiety, and depression among women. The practice of yoga appears to down regulate pro-inflammatory markers, particularly IL-1beta, with indications of reductions in IL-6 and TNF-alpha.


Think of each deep breath as a little reminder to your body that you’re safe and present. It’s not just about bending and stretching; it’s about reprogramming your body’s response to stress. So next time you find yourself overwhelmed, try a few minutes of deep breathing—your brain will thank you!


Yoga, Neuroplasticity, and Mood Regulation


Neuroplasticity is the brain’s ability to change and adapt, and yoga is like a key that unlocks this potential. Studies show that practicing yoga can increase the production of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces anxiety.

scientist studying brain images to research yoga and meditation's affect onneuroplasticity and gray matter

One study from Harvard Medical School revealed that regular yoga practitioners have thicker gray matter in the areas of the brain responsible for emotional regulation.


“Although the practice of meditation is associated with a sense of peacefulness and physical relaxation, practitioners have long claimed that meditation also provides cognitive and psychological benefits that persist throughout the day,” says study senior author Sara Lazar.


Last year I attended The Neuroscience and Yoga Online Conference, and I'm happy to share they offer a free 7-day encore of their recorded sessions from the conference! This event brings together top neuroscientists (MDs and PhDs) and yoga teachers to clarify the brain science behind yoga, empowering practitioners, teachers, and advocates with evidence-based insights, so I definitely recommend it if you're looking to dive deeper!

model of neural pathways in the brain using an artistic light structure

Yoga interventions have also been associated with improvements in various aspects of health-related quality of life (HRQoL). 


Significant effects favoring yoga were found for:

  • Depression

  • Perceived mental health

  • Perceived physical health

  • Sleep quality

  • Vitality


3. Mindfulness and the Prefrontal Cortex


Mindfulness is a core part of any yoga practice, and it’s closely tied to the prefrontal cortex—the part of the brain responsible for decision-making and impulse control. Research published in Frontiers in Human Neuroscience shows that practicing mindfulness through yoga strengthens the prefrontal cortex, improving our ability to focus and stay present .


Next time you’re in a balancing pose, remember: you’re not just training your body, you’re training your brain to stay grounded and focused, even when life tries to throw you off-balance.


Yoga and the Body: Strengthening, Healing, and More

Beyond the mental perks, yoga’s effects on the body are undeniable. It’s not just about touching your toes or doing a headstand—yoga is a holistic practice that supports overall health and vitality. Here’s how:


Flexibility and Muscle Strength


Yoga is known for improving flexibility, but it’s not just about becoming more bendy. Increasing your range of motion helps protect your joints, improve posture, and prevent injuries, and strengthening your muscles to support your joints through those deeper ranges of motion is the key!


According to research, regular yoga practice can enhance balance, muscle strength, and endurance.


This is especially true for the smaller stabilizing muscles that often get overlooked in traditional workouts. For instance, when you hold a Warrior II pose, you’re engaging your legs, core, and shoulders—all while focusing on proper alignment and breath. This kind of functional strength translates into better mobility and balance off the mat too!


Boosting Immune Function


Did you know that yoga can even support your immune system? When we’re stressed, our immune response can weaken, making us more susceptible to illness. A study published in the Journal of Behavioral Medicine found that yoga can boost immune function by reducing stress-induced inflammation .


Incorporating a few gentle stretches or restorative poses into your daily routine can give your immune system a natural boost. It’s like a little reset button for your body, helping you stay resilient and healthy.


Yoga for Heart Health


Yoga isn’t just good for the mind and muscles—it’s also great for the heart. Research from the American Heart Association suggests that yoga can lower blood pressure, improve circulation, and even decrease the risk of cardiovascular disease.

students in yoga class with hands at heart and eyes closed, focusing their attention

The combination of deep breathing, relaxation, and physical movement creates a unique blend that benefits the heart and circulatory system. It’s a powerful reminder that sometimes the best medicine is simply slowing down and tuning into your body’s natural rhythm.


The Mind-Body Connection: Why It All Matters


As you flow through your practice, you’re creating a dialogue between your physical and mental self. You’re teaching your body to move with intention, while your mind learns to stay present and compassionate.


By embracing this mind-body connection, you’re not just strengthening muscles or increasing flexibility—you’re building resilience, both physically and mentally. You’re creating a space where you can truly be yourself, free from judgment or expectation.


Finding Your Flow


As a teacher, I’ve seen the transformative power of yoga in both my own life and the lives of my students. When I first started, I was drawn to the physical benefits—like many of us are. But very quickly, I realized that the real progress happens when you let the Prana feed your soul.


It’s in those quiet moments in Child’s Pose, when you feel the weight of the world melt away.


It’s in the challenge of a balancing pose that reminds you to stay grounded, even when life gets a little wobbly.


It’s in the breath that carries you through tough days, helping you find calm amidst the chaos.


Whether you’re new to yoga or you’ve been practicing for years, know that each time you step onto your mat, you’re investing in your own well-being.


You’re not just stretching muscles—you’re training your mind, healing your body, and cultivating a deeper sense of peace that radiates beyond you.


You’ve got this, and your journey is uniquely yours.


Keep showing up for yourself, one breath at a time.


I hope this post inspires you to see yoga through a new lens—a beautiful blend of ancient wisdom and modern science.


If you have any questions or want to share your own experience, drop a comment below.


Let’s keep the conversation going and continue to grow together!

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