The science behind how yoga transforms body and mind

Practising yoga has long been regarded as a remedy for many physical and mental challenges, as it promotes tranquillity, harmony, and well-being rooted in ancient traditions. Many practitioners find that it not only enhances flexibility and strength but also fosters mindfulness, helping individuals cope with the stresses of daily life more effectively. As a result, yoga has become an essential part of many people’s routines, encouraging a holistic approach to health and wellness.

Despite the growing awareness of yoga’s benefits, many still wonder how exactly yoga brings about these changes in the body and mind.

In a rhythmic working of mind and body, and through controlled breathing, a communion with nature happens, with individuality withering away, leading to a state of pure bliss, as stated in the Bhagavad Gita: Vihāya kāmān yaḥ sarvān pumāṃś carati niḥspṛhaḥ nirmamo nirahaṅkāraḥ sa śāntim adhigacchati—meaning, abandoning all desires, moving about without longing, free from the sense of ‘mine’ and egoism—such a person attains peace (inner calm, akin to nirvana).

While such descriptions beautifully capture the spiritual essence of yoga, modern science is increasingly demonstrating how these ancient practices produce measurable changes in the body and brain.

Research conducted at Massachusetts General Hospital, affiliated with Harvard Medical School, revealed that regular yoga and meditation lead to an increase in gray matter within the brain. Specifically, these changes were seen in areas linked to memory, learning, and emotional regulation, such as the hippocampus and prefrontal cortex. The study suggests that regular yoga practice can strengthen the brain’s capacity for emotional resilience and cognitive clarity, offering a scientific explanation for yoga’s calming and focusing effects.

These neurological benefits are complemented by yoga’s ability to reduce stress-related symptoms. Studies by the National Institutes of Health have shown that yoga effectively lowers levels of cortisol, the body’s main stress hormone, which plays a key role in anxiety, depression, and other stress-related conditions. In addition, yoga has been found to reduce markers of inflammation in the body, which are closely linked to chronic diseases such as heart disease, diabetes, and autoimmune disorders. These findings suggest that yoga not only calms the mind but also offers powerful protection against long-term physical illnesses.

Yoga’s influence goes beyond brain structure and hormone levels. Researchers at Boston University School of Medicine found that practising yoga significantly increases levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation and emotional stability. Lower GABA levels are associated with anxiety and mood disorders, and this study helps explain why many people report feeling more peaceful and balanced after a yoga session.

Cognitive benefits of yoga have also been observed in older adults. A study from the University of California, Los Angeles, focused on seniors with mild cognitive impairment, found that yoga improves memory and emotional health. The researchers observed stronger brain connectivity in regions linked to self-awareness and memory, along with reductions in depressive symptoms. These results point to yoga’s potential as a therapeutic practice for preserving mental sharpness and emotional well-being in aging populations.

Beyond its emotional and cognitive benefits, yoga also offers relief for physical discomfort. A study conducted by researchers at Johns Hopkins University found that yoga can significantly reduce chronic low back pain and improve physical function. This suggests that yoga is not only a tool for mental and emotional balance but also a safe and effective therapy for managing persistent physical conditions.

Together, these studies demonstrate that yoga is far more than a traditional spiritual practice or a form of physical exercise. It is a comprehensive discipline that engages the body, breath, and mind, offering wide-ranging benefits supported by both ancient wisdom and modern scientific research. By integrating movement, breathwork, and mindfulness, yoga continues to serve as a profound path toward physical vitality, mental clarity, and emotional peace—helping individuals achieve a state of well-being that is as relevant today as it was thousands of years ago.