Derived from the Sanskrit word "yugi", yoke or sangha, yoga is an ancient practice that brings the mind and body together (1Trusted Source).

It includes breathing exercises, meditation and poses to encourage relaxation and reduce stress.

The practice of yoga is said to come with many benefits for both mental and physical health, although not all of these benefits have been supported by science.

This article takes a look at the evidence-based benefits of yoga.

1. May reduce stress

Yoga is known for its ability to reduce stress and promote relaxation.

In fact, several studies have shown that it can reduce the secretion of cortisol, the primary stress hormone (Trusted Source, Trusted Source).

One study demonstrated the powerful effect of yoga on stress by following 24 women who considered themselves emotionally distressed.

After a three-month yoga program, cortisol levels were significantly lower in women. They also had lower levels of stress, anxiety, fatigue, and depression (Trusted Source).

2. Relieves anxiety

Many people start practicing yoga to deal with feelings of anxiety.

Interestingly enough, considerable research is showing that yoga can help reduce anxiety.

3. May reduce inflammation

In addition to improving your mental health, some studies suggest that practicing yoga can also reduce inflammation.

Inflammation is a normal immune response, but chronic inflammation may contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes, and cancer (8Trusted Source).

A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who did not. Both groups then conducted moderate and vigorous exercises to reduce stress.

4. May improve cardiovascular health

Your heart health is an essential component of overall health, ranging from pumping blood throughout the body to supplying tissues with vital nutrients.

Studies show that yoga can help improve heart health and reduce many risk factors of heart disease.

One study found that participants over the age of 40 who had practiced yoga for five years had lower blood pressure and pulse rates than those who did not.

5. Improve the quality of life

Yoga is becoming increasingly common as an adjunct therapy to improve the quality of life for many individuals.

Practicing yoga has significantly improved quality of life, as well as mood and fatigue, compared to other groups.

Other studies have looked at how yoga can improve the quality of life and reduce symptoms in cancer patients.