The physical benefits of yoga postures are many. As a system for achieving longevity and radiant health, in fact, the postures stand supreme.

Yoga postures loosen joints and stretch and irrigate the spine, keeping them youthful into old age. Postures promote the flow of energy and fluids in the body and nervous system, and promote elimination of toxins from joints and other body parts where these foreign elements tend to settle (sometimes permanently). Postures also exert a beneficial pressure on various glands and organs, flushing and stimulating them. Many other specific benefits are given below.

Even more encouraging is that only a little practice—say fifteen minutes every other day—will help you realize these benefits and can produce astonishing improvements in your general heath.

If you find your own practice falling off, try reading through the this list again and see if something doesn’t re-inspire your efforts!

Bones

1. Increases circulation to bones, joints, and ligaments, especially in the spine, im-proving the health and structure of these tissues.

2. Increases bone density and enhances muscular support at joints to promote healthy movement.
3. Softens and stretches ligaments, cartilage, and tendons, making the body less prone to injury.
4. Slows the aging process in connective tissues, which otherwise slowly shrink and stiffen over time.
5. Shapes and strengthens bones and increases efficiency and resilience to wear and tear.
6. Decreases stress hormones (see Nervous System) which generally decrease bone density.

Muscles

1. Stretches and strengthens almost every muscle in the body, reducing the effects of aging.
2. Improves circulation to most muscles, increasing their over-all health and function.
3. Facilitates communication within the nervous system, improving sensory and motor connections to all parts of the body.
4. Reduces the stress response which leads to chronic tension, pain, dysfunction, and proneness to injury.
5. Improves the ability to contract and relax muscles fully, leading to increased strength and a greater range of motion.
6. Slow movement and deep breathing increase oxygen supply to muscles, preventing chronic pain.

Digestion

1. Massages the internal organs (“squeeze and soak”), improving overall health and function; accelerates removal of wastes and facilitates absorption of nutrients.
2. Improves elimination by mechanically assisting peristaltic and intestinal activity as well as circulation to the intestines.
3. By improving digestive function and efficiency, the body is able to more fully utilize what food is eaten, leading to a healthier appetite and a greater ability for weight control.

Heart & Circulation

1. Generally lowers blood pressure and improves overall circulatory health by releasing muscular tension.
2. Exercises and strengthens the heart and blood vessels in a non-stressful manner; also helps reverse the effects of stress by slowing the heart and allowing it to rest.
3. Releases chronic emotional tensions that influence the function of the heart.
4. Stretches and opens the heart on physical, psychological, and spiritual levels, strengthening the attitude of “flowing with life,” an attitude that manifests physically in a freer flow of internal fluids.
5. Improves the return of blood to the heart, reducing varicose veins and improving immune response.
6. Reduces secretion of stress hormones that accumulate in coronary arteries, thus reducing risk of heart disease.

Lungs and Respiration

1. Expands the lungs and opens areas that might not otherwise be used, in-creasing lung efficiency and overall health of the organs.
2. Increases lung capacity, availability of oxygen to the blood, and the supply of vital nutrient to cells.
3. Promotes awareness of the connection between the breath and different emotional states, giving greater freedom from emotional reactions.
4. Teaches one to relax and control the breath at all times, enhancing the ability to deal with stressful situations.

Immune System

1. Improves circulation of blood and lymph, increasing the removal of toxins in the body (especially muscles and joints) and the availability of various disease-fighting nutrients.
2. Stimulates and massages the organs that filter and purify lymph and blood (spleen, kidneys, etc.)
3. Helps fight infections through stimulation of the thymus gland.
4. Stimulation of the parasympathetic nervous system (see below) boosts overall immune response.

Nervous System

1. Improves the flow of energy in the nervous system from the brain to the periphery of the body, increasing physical awareness as well as overall health of the system.
2. Stimulates and strengthens the parasympathetic nervous system which improves digestion, reduces stress, decreases blood pressure, lowers anxiety, and relaxes the heart.
3. Calms the mind and brain by releasing muscular tension that gives rise, in turn, to mental restlessness.
4. Improves sensory functions and physical awareness: increased sensitivity and awareness of colors, tastes, scents, sounds, touch, etc. Increased awareness of one’s body, one’s mind, and one’s sense of self is beneficial on many different levels.

Also see the Psychological and Spiritual Benefits of yoga postures.