23 Benefits of Doing Yoga Every Day

benefit of yoga everyday

The benefits of doing yoga every day are plentiful, varying from improving your flexibility and muscle strength to reducing feelings of anxiousness and stress. Setting aside just 20-minutes per day can dramatically improve your mind-body connection so that you approach both the yoga classroom and daily life from a positive perspective. 

So, if you’ve ever wondered “what are the benefits of doing yoga every day?”, you’re in the right place, as in this article we will cover: 

Before we get started, are you a fitness professional who wants to further their career in the industry? If so, why not check out our Level 4 personal training course to get the edge over your competitors. Or, to browse through all of our available fitness courses, download our course prospectus now!

Don't forget to download your free 45 minute yoga sequence below!

What is Yoga?

Yoga is an ancient spiritual practice that fuses the mind, body and soul into one. This is achieved through various physical postures (asanas), breathing techniques and meditation.

Yoga is practised in accordance with four main paths: Karma, Bhakti, Raja and Jnana. Each can be thought of as a branch of the yoga tree. While they each share the same set of values and beliefs, their yoga styles and lifestyles differ. 

Hindu’s around the world have been practising yoga for centuries, with the earliest transcriptions of yoga being found in Vedic literature around 5,000 years ago. 

Yoga is becoming more widely practised every day, with people incorporating a yoga session into their daily routines for both health and relaxation purposes. 

So, in response to your question when approaching this article - “what are the benefits of doing yoga every day?”, let’s get stuck in! 

23 Benefits of Doing Yoga Every Day

#1 Improves Flexibility

Yoga is often associated with being good for improving flexibility. 

Yoga involves many deep stretches that are to be held for periods of time, engaging your muscles and making them work hard throughout your practice.

We are all born with a level of flexibility that stays with us throughout childhood. However, due to the nature of the modern world, we are often found either sitting at desks or on the sofa. Our muscles, therefore, get lazy and settle into a comfortable position, causing our muscle flexibility to deplete. 

However, doing yoga every day benefits you by reigniting this flexibility. If you’re new to the world of yoga, you might find that holding certain poses seems a little challenging, but don’t worry! Each and every yogi has started somewhere before. 

To ease this, start your practices with a yoga block to help build your flexibility. The more you perform yoga, the sooner you’ll recognise how your hard work is paying off. If you’re looking for style inspiration; check out our article on the 24 types of yoga styles here.

#2 Improves Balance 

With every yoga practice, transitioning from one pose to another requires balance. To begin with, you may wobble from time to time, but with daily practice, you’ll find more confidence in transitioning into various poses.

Yoga is said to improve your kinesthesia which is the awareness of the movement of various parts of the body. Kinesthesia and balance go hand-in-hand and through the regular practice of yoga, you’ll develop a heightened sense of awareness of your flow. 

Improved balance is thought to be particularly important amongst the elderly as they are more susceptible to falls. A 2010 study investigated older adults and their fear of falling (FoF) tested through regular yoga practice.

After a 12-week yoga course, the results outlined that the fear of falling decreased by 6%, static balance increased by 4% and lower body flexibility saw an increase by 34%. The results indicate that yoga may be a promising intervention to manage FoF and improve balance.

Next up we’ll highlight another one of the benefits of doing yoga every day and how it builds muscle strength. 

#3 Builds Muscle Strength 

It takes a lot of strength to hold your body in certain yoga poses for prolonged periods of time. But, regular practice can build your muscle strength and make these poses easier to hold. 

Different yoga poses are suitable for training different muscle groups. Here are some examples of poses that aid the muscle strength of different areas of the body:

  • Arms: Plank Pose, Upward-Facing Dog and Firefly Pose
  • Abdominals: Plank Pose, Crow Pose and Handstand
  • Back: Cat-Cow Stretch, Bridge and Wheel Pose
  • Legs: Downward-Facing Dog, Eagle Pose and Wheel Pose 

Improved muscle strength in all of these areas is a great by-product of regular yoga practice. The more strength that you acquire, the more you will feel confident in approaching more challenging poses such as headstands.

#4 Improves Posture 

What are the other benefits of doing yoga every day? Yes, indeed there are benefits that can have a positive influence on your everyday life.

Well, with improved muscle strength comes improved posture. 

If you work at a desk, then it’s likely that you experience some aches and pains in your back from being hunched over all day long. 

It’s through regular yoga practice that the muscles in your back and core will strengthen. These muscle groups help you to sit tall and straight, thus alleviating the tension that resides in your lower back. 

Poor posture can lead to various problems such as spinal dysfunction and joint degeneration. That is exactly why it is so important to exercise your back and core muscles so that you maintain good posture. 

If you’re considering improving your posture through the practice of yoga, you should engage in some of the following yoga poses:

  • Cat-Cow Pose
  • Eagle Pose
  • Plank Pose
  • Mountain Pose

When implemented into daily life, these yoga poses will encourage you to form good posture habits and if you want to know more about the benefits of good posture, click here.

#5 Reduces Back Pain

As we’ve just covered, a positive side effect of having good posture is that you’re reducing the time spent hunched over your laptop, phone or gaming console and keeping your body straight and tall. 

Yoga improves the strength of back and core muscles, aiding you in sitting and standing taller. Some of the key poses that help back pain are:

  1. Cobra Pose.
  2. Extended Triangle.
  3. Downward-Facing Dog
  4. Sphinx Pose.
  5. Cat-Cow

Additionally, a yoga practice includes various poses that require deep stretches, testing your flexibility. The more that your muscles become accustomed to holding such poses, the more their flexibility will increase, thus reducing the pain you will feel in your back. 

Another one of the benefits of yoga in everyday life is that it can ease joint-related problems. Read on to find out how. If you are struggling with back pain, head over to our article on hamstring stretches for back pain here.

#6 Ease Arthritis Symptoms

Arthritis is a condition that causes pain and inflammation within joints. According to the NHS, in the UK alone arthritis affects over 10 million people of a variety of ages, including children.

As mentioned previously, those who practice yoga regularly improve their muscle flexibility. But, did you know that the same can be said for the flexibility of joints? 

Many people with arthritis or mild joint pain have turned to yoga to relieve tension and improve their range of motion with their joints. 

According to one study, most patients with arthritis do not exercise regularly. The minority that does, however, reported that they felt less pain and had better physical functions when they did. The study was conducted over an 8-week period and evaluated rheumatoid arthritis patients. 

Rheumatoid arthritis is a particular arthritis that usually affects the hands, feet, and wrists. Following the patient’s course of performing Standing Pose, Floor Pose and Sitting Pose regularly, the study concluded that participants were able to discontinue or reduce medications!

#7 Releases Tension in Limbs

Leading on from reducing arthritis symptoms, another one of the great benefits of doing yoga daily is that it is known to release tension within your limbs. 

Have you ever noticed that when you hold onto something for a little while, your grip feels tense and rigid? 

If so, this can transpire into chronic tension and muscle fatigue if not stretched and exercised regularly. One of the beauties of yoga is that you’ll begin to recognise where these pockets of tension build within your body. 

Yoga puts you in a calm state and heightens the awareness of feeling in your body. You can, therefore, diagnose these tensions and aim to tailor your practice around where the aches lie.

It might take some time for the tension to subside, but be patient. Daily yoga sessions will be sure to put your joints and limbs at ease and encourage a full range of movement for your other daily activities. 

#8 Increases Blood Flow

Another great reason why you should do yoga every day is that it promotes a strong bloodstream.

Participating in physical activity increases your heart rate, thus encouraging the circulation of blood around the body so that oxygen can reach all your vital muscles. Should red blood cells not reach all your working muscles, you’re likely to experience dizziness, fatigue and headaches. 

Another way that yoga increases blood flow is through inverted yoga poses, this is anything that turns your body upside down as inverted poses encourage strong blood circulation. These include poses such as: handstands, headstands or shoulder-stands to name a few. 

Why is this beneficial for our bodies?

Oxygen flow is imperative for muscles and vital organs (heart, liver, lungs, kidney) to function to the maximum. It also means that fighting off any potential diseases and illnesses is easier compared with someone who doesn’t have as good blood circulation. If you want to measure your heart health, pick from the best heart rate monitors we listed here.

#9 Reduces Migraine Symptoms 

Another one of the great health benefits of yoga in daily life is that it is known to reduce migraine symptoms.

A migraine is an episodic headache whereby intense pain in the head can be (in serious cases) accompanied by blurred vision, slurred speech and nausea. Episodes can last from an hour to a few days.

Migraines are usually caused by disturbances in the nervous system and so, you’re probably thinking - how does yoga help with migraines?

As mentioned previously, yoga encourages an increase in blood flow around the body. The more oxygen that reaches the brain, the better it will be at supporting the body in functioning most efficiently. 

Since yoga is a form of physical exercise which fuses the mind and body connection, mind-body therapy is thought to aid those with migraine symptoms. This was investigated further within a 2007 study whereby 60 migraine sufferers were studied by regularly practising yoga as a means to test whether their migraine symptoms were reduced. 

“The patients rated the perceived benefit of the therapy on a given point scale ranging from ‘greatly worsened my clinical condition’ to ‘greatly improved my clinical condition.’ Many subjects reported that intervention improved their clinical condition.

#10 Promotes Good Sleep

Another one of the benefits of daily yoga sessions is that it promotes a great night’s sleep. 

Establishing a daily yoga session into your routine alleviates the stresses of day to day life. It encourages you to feel calm so that even after the most challenging of days, you can go to bed feeling relaxed and undistracted. 

Another is that, more generally, any form of physical activity can encourage a restful night’s sleep. It is safe to exercise in the evening, approximately 2-hours before going to bed. This is because as you exercise, endorphins are released which energises you straight after a workout. 

However, when done with adequate time before going to sleep, evening yoga sessions exhaust your last bits of energy before slumber. Don’t let tiredness get the better of you, read about the importance of rest days and how many you should take here.

#11 Regulates Your Body Clock

Doing yoga every day also benefits you by establishing a regular body clock routine. 

A body clock refers to your internal biological mechanisms such as feeling tired, awake and hungry. A release of hormones circulates the body to signal when to act upon these feelings. 

Events that disrupt our natural body clocks are things like jet lag and clocks going back/forth. 

A body clock can be established through regularly participating in exercise. It makes you more tired in the evening thus promoting a good night’s sleep and regular wake-up time. The more that you perform the same routine, the more regular your body clock will become in regards to sleep. 

Yoga is all about unifying the mind and body, so living in harmony with your physical tiredness will aid the calmness of the mind and regulation of sleep.

#12 You Have More Energy

With the previous two points in mind, it goes without saying that another one of the benefits of yoga in everyday life is that it provides you with more energy.

Sleep is imperative in providing energy. We’ve all been in a position where we can’t function to the maximum due to a poor night’s sleep. So, if you want to maximise on feeling energised, then completing a yoga session straight after you wake could benefit you massively. 

You’re making use of the energy generated through rest into your flow and encouraging the circulation of endorphins around your body. This way, the endorphins can get to work on elevating your mood and energy.

This is why it’s important to integrate a daily yoga session into your routine so that you can reap these energising benefits! If you’re looking for a new yoga practice to try out, learn about yin in our article yin yoga: everything you need to know.

#13 Reduces Anxiousness and Stress

Next up on the list of benefits of daily yoga is the positive impact it has on reducing feelings of stress and anxiety. 

Yoga teaches you about mindfulness and approaching life from a calm perspective. By training your mind to think more positively and calmly improves the way you deal with stressful and anxious situations. 

Deep breathing exercises and meditation triggers the parasympathetic nervous system which aids us in feeling more relaxed. If you’re unaware of what this actually entails, we are here to explain. 

Your nervous system can be divided into two sections: the sympathetic nervous system and the parasympathetic nervous system. The former triggers your ‘fight or flight’ response and increases your heart rate, while the parasympathetic helps you to relax and decreases your heart rate. 

Furthermore, deep breathing exercises trigger the parasympathetic nervous system as an increased oxygen circulation reaches the brain. This makes you calmer and more relaxed in daily life. 

So, practising yoga every day benefits you by viewing stressful situations from a more serene perspective.

#14 Promotes Weight Loss

Another one of the fantastic health benefits of doing yoga in daily life is that it promotes weight loss. So, if you’re someone who is mindful of the number on the scales, yoga may be ideal for you.

Yoga is a great form of exercise that engages your full body into one. Practising yoga can help to boost your metabolism and increase your energy expenditure, thus is a great place to start losing weight.

A study was conducted to examine whether regular yoga practice is an effective method of losing weight. The results showed two distinct groups: 

  • Group 1 (accounting for 55% of participants): Stated that regular yoga practice helped them to lose weight after struggling to do so prior to the study.
  • Group 2 (accounting for 45% of participants): Stated yoga practice aids weight loss, despite that not being their intention.

The study's conclusion outlines that yoga may offer diverse psychological, physical, and social effects that make it useful for sustained weight loss. There was a key reduction in stress eating and fewer cravings, with more mindful eating also being a factor.

So, practising yoga every day results in you potentially losing some weight in the process. 

Next up we’re going to touch upon how doing yoga every day benefits your ability to concentrate. 

#15 Enhances Concentration

Another one of the great health benefits of performing yoga in your daily life is that it can improve your ability to concentrate for prolonged periods of time. 

Yoga involves a vast number of poses, breathing techniques and styles that yogis are required to maintain a high level of focus upon throughout each yoga flow. Your ability to remember and transition into new poses tests your dexterity and concentration. 

Poses that require you to balance also examines your ability to concentrate as you’ll be focussed upon maintaining your poise. 

The more you engage in regular yoga practice, the more you’ll be able to focus on your flow and asanas and leave any distractions at bay. This in turn establishes a state of equilibrium within your practice that can be taken with you into your future.

So, if you’re still wondering, what are the other benefits of doing yoga every day? Then look no further, as we’ll now outline how daily yoga practice improves your relationships. 

#16 Improves Your Relationships

Yoga can be very social and can also improve the relationships you have with others. 

From a social perspective, yoga classes welcome groups of people to come together and engage in meditation and flow together. When heading to a yoga class, you’re given ample opportunity to engage with your fellow yogis about the class and one another. 

Additionally, do you have a yoga partner? Many people enjoy going to yoga classes with other people, whether that be a friend, family member or partner, having someone with you during your flow is a great way to socialise with the people you already know in a calming environment. 

Yoga can also improve the existing relationships you have with the people in your life. As mentioned previously, one of the benefits of daily yoga is that you become less anxious, and this attribute can positively affect the relationships you have with others. 

Finally, yoga is a great form of exercise that encourages endorphins to circulate around the body and elevate your mood. Again, this will only have a positive effect on the relationships you have with others. 

So, if you’re still wondering “should you do yoga every day?”, then consider whether you’d like to boost your social circle and maintain strong relationships with the ones you love. Yoga can certainly aid you in achieving this. If you want to perform yoga with other people, why not check out the best yoga challenges: 1& 2 people here?

#17 Become More Grounded 

Grounding in yoga is your ability to connect with the Earth both physically and spiritually. 

On a physical level, grounding involves the practice of various yoga poses that facilitate your connection to the Earth. A popular example is pointing all your toes to the Earth, this is said to encourage this connection.

On a spiritual level, grounding can be achieved through yoga techniques such as meditation and chanting mantras in certain yoga forms such as Kundalini Yoga. 

Additionally, as mentioned earlier in this article, yoga alleviates feelings of anxiousness and stress. This encourages you in approaching stressful situations with a more neutral perspective, which prevents you from acting impulsively.

The effect this has upon you is that you’re more in touch with your emotions and can maintain a level of equilibrium when approaching a variety of situations. 

This is one of the wonderful benefits of doing yoga every day - you can mentally train your mind from thinking negatively, to viewing situations from a more grounded perspective. 

#18 Helps Soothe Your Skin 

Did you know that engaging in yoga every day results in better skin? Stress is one of the most common causes of breakouts. Stress hormones secrete sebum, an oily, waxy substance that settles on your skin and increases the chances of a breakout. 

Since engaging in yoga every day has benefits of tranquility, this in turn positively affects your skin. 

There are certain yoga poses that are thought to keep your skin clear and radiant. Any inverted poses such as headstands or handstands increase blood flow to the face and increase oxygen supply to your skin cells. 

If these poses seem a little challenging, why not practice a Standing Forward Fold? 

To do this, follow these steps:

  1. Stand in mountain pose - to do this, put your feet hip-width apart, standing tall with your shoulders relaxed.
  2. While maintaining regular breathing, on an exhale bend forward from your hips all the way forward and down towards your toes. Bend the knees if this feels more comfortable to you. 
  3. Allow your head to hang heavy by your shins. 
  4. Either let your arms hang freely or reach around the back of your legs and interlink fingers. 

Standing Forward Fold encourages the blood flow to your face and increases oxygen supply to your skin cells. The more oxygen that is supplied to your skin cells the more that harmful toxins are subsided, keeping your skin healthy and glowing. 

#19 Lowers Blood Sugar Levels

Another one of the benefits of doing yoga daily is that it can reduce your blood sugar levels. 

Engaging a range of muscle groups increases glucose uptake by muscular cells in your body. This then reduces your blood sugar levels and encourages blood circulation and oxygen to all your working muscles and vital organs.

Keeping blood sugar levels low is particularly important amongst those with diabetes. Diabetes is a chronic health condition in which the body cannot properly convert food into energy. This is caused by one of two reasons: 

  1. The body has insufficient insulin to remove the glucose from the body.
  2. The insulin that is released does not work. 

So, now you’re probably thinking - how does yoga help then?

One study containing 20 Type 2 diabetes patients aged between 30-60 took part in a 40-day asana regime under the supervision of a yoga expert. 

The results indicated a significant decrease in glucose levels after each yoga session. It also helped to reduce insulin resistance by reducing fat from the various parts of the body. 

However, it is noteworthy that this was accompanied by a balanced diet and medication. If you want some inspiration for healthy high fat foods, click here.

#20 Encourages Healthy Eating Habits

As seen with the previous point, engaging in yoga every day results in the development of healthy eating habits. Keeping your body moving allows you to find your inner tranquillity alongside breathing exercises that have positive psychological effects.

Furthermore, a by-product of attaining all of these benefits is a desire to adopt a healthier lifestyle. This stretches to opting for healthier food choices alongside regular physical exercise. 

Yoga is thought to be a gateway to leading a healthier lifestyle. Those who regularly practice yoga consciously strive for a balanced diet and engage in other forms of physical activity, compared with non-practitioners of yoga. 

Additionally, as mentioned earlier, one of the benefits of doing yoga every day is that you become a less stressed individual, and are less susceptible to emotional eating. 

Emotional eating is eating as a means of suppressing negative emotions such as stress, sadness and boredom. Yoga helps alleviate feelings of stress and anxiousness, thus making you happier and less likely to snack on unhealthy foods as a result. 

#21 Alleviates IBS Symptoms 

Next up on the list of health benefits of doing yoga in daily life is that it can reduce symptoms of IBS (Irritable Bowel Syndrome).

IBS is a common digestive condition that causes symptoms such as: bloating, stomach cramps, gas and constipation. 

If you’re experiencing symptoms of IBS, doing a workout is likely to be the last thing on your mind. However, gentle workouts such as yoga are thought to help reduce some of the bloating and gas symptoms. 

IBS and stress are closely interlinked so yoga can certainly help in that department. Yoga also increases the circulation of blood to vital digesting organs in addition to promoting gut mobility. 

Knowing how to start doing yoga every day for IBS-related purposes might seem a little overwhelming as there are so many poses to choose from. So, here are some basic yoga poses that might work for you in reducing bloating and gas symptoms:

  • Downward Facing Dog
  • Cobra
  • Wind-Relieving Pose
  • Half-Seated Spinal Twist
  • Reclining Abdominal Twist

For more guidance on yoga practice, head over to our articles below:

#22 Helps You Express Gratitude 

Gratitude is showing your thanks and appreciation of something or someone and is often met with a return of kindness.

The concept of gratitude is a fundamental notion within yoga. It is also particularly meaningful for yoga instructors for this provides opportunities to connect with yogis on a deeper level. 

Recognising true gratitude for yoga helps to think about what yoga provides, such as stress reduction, happier emotional well-being and adopting a calmer approach to life. 

When being in a state of gratitude within yoga practice, the body releases tension through various asanas. At this time the mind-body connection is working at its maximum, and you will feel the benefits of yoga through your yoga flow more than ever. 

By training your mind, you’ll recognise a greater appreciation for the benefits that yoga provides that will carry you through life outside of the yoga classroom. In instances such as your relationships with friends and family, an appreciation for your work and your skills, and above all, having gratitude for your life as a whole. 

#23 Makes You Happier

Above all, doing yoga every day results in a happier ‘you’. 

In order to reap all of the benefits of daily yoga practice, ensuring that you stay consistent and disciplined with your flow is of utmost importance. One cannot truly experience all of these 23 benefits without incorporating just a few yoga sessions a week into their routine. 

Over the years, studies have been conducted to identify whether regular yoga practitioners are happier individuals compared with those who don’t practice yoga. In one particular study, 200 individuals with ages ranging from 17-27, 100 of which are regular yoga practitioners and the remaining not, were examined.

Each person was assessed in accordance with a happiness and mental well-being measuring scale. The results outlined that those who engaged in regular yoga practice had significantly higher scores in the happiness criteria compared with those who were not regular practitioners of yoga.  

Yoga is an incredibly calming physical activity to participate in, regular practitioners, therefore, approach other areas of life from a calmer perspective. 

So, there we have our top 23 benefits of doing yoga in everyday life. To truly take advantage of this range of fantastic benefits, incorporating yoga practice into your life has never been so important. 


Can You Do Yoga Every Day?

If you’ve ever questioned “can you do yoga every day?”, the answer is yes, absolutely. 

Yoga is a light form of exercise and can certainly be done each day, especially if you want to reap the amazing benefits that daily yoga provides. 

If you engage in more intense types of yoga such as ashtanga yoga or yin yoga (as poses are held for prolonged periods of time), consider giving yourself a day of rest afterwards.  

Ultimately, in answer to the question “can you do yoga every day?” the answer is yes, but while listening to your body and taking rests whenever you feel necessary. 

How Can I Start a Yoga Regime? 

If you’re new to the world of yoga and aren’t sure where to begin your journey it is advised to start off with light daily yoga sessions and/or do a few sessions per week and build up your ability. 

For beginner yogis, implementing a session each day might seem a little overwhelming. But, what is to say that you do a session 3 times a week and build it up over time, until you’re eventually doing yoga each day?

Doing too much too quickly isn’t sustainable, and you’re more likely to quit. Start off with some gentle yoga and meditation before going straight in for the headstands! 

Once you’re ready to move onto implementing sessions more regularly, you’ll find that each of the benefits of doing yoga every day listed above become more noticeable. 

How Long Should You Do Yoga Daily? 

If you’re wanting to engage in yoga each day, it might be difficult trying to determine how long to do it. The last thing you want to do is overwork your muscles.

With this, unfortunately there isn’t one correct answer. No time frame suits all, it is indeed dependent upon your purpose for doing it. 

According to the NHS, engaging in 150 minutes of physical activity each week is advised. This equates to just over 20-minutes of exercise per day. 

So, in summary, doing yoga every day for just 20-minutes not only contributes towards your weekly exercise requirements, it also means you’re reaping the amazing benefits of yoga that we have discussed.  

Before You Go

So, there we have it! OriGym’s top 23 reasons on how doing yoga every day can benefit you. 

Yoga has an array of physical, psychological and social benefits, from improving flexibility, reducing anxiety and maintaining strong relationships. There’s never been a better time to start implementing yoga practice into your daily life. 

So, what are you waiting for? Grab your yoga mat and begin your flow! Before you leave us, if you want to get started on a career in the fitness industry, check out our level 2 gym instructing course here, or look through our plethora of courses that we have on offer in our downloadable course prospectus.

Written by Emily Evans

Content Writer & Fitness Enthusiast

Emily studied English Language and Literature at the University of Sheffield, graduating in 2021 with a 2:1 BA honours degree. Alongside her degree, she also gained experience in student publication as Forge Press’ Lifestyle Editor and Deputy Editor for Post-Production. This is where her love for content writing stemmed from, which also led her to OriGym. Outside of her work, Emily will either be found on a long hike, at the gym or making a mess trying new healthy recipes in her kitchen!

Recommended Posts

Download your 45 Minute Yoga Sequence Workout

Download your 45 Minute Yoga Sequence Workout