An NCCIH-supported comparison of different yoga-based programs for weight control showed that the most helpful programs had longer and more frequent yoga sessions, a longer duration of the overall program, a yoga-based dietary component, a residential component (such as a full weekend to start the program), inclusion of a larger number of elements of yoga, and home practice. In studies of yoga in people who were overweight or obese, practicing yoga has been associated with a reduction in body mass index. Findings suggest that yoga may be a helpful addition to smoking cessation programs. In most studies of this type, yoga reduced cigarette cravings and the number of cigarettes smoked. Programs that include yoga have been evaluated to see whether they help people quit smoking. In another study, however, in which previously inactive people were randomly assigned to participate or not participate in 10 weeks of yoga classes, those who participated in yoga increased their total physical activity. But it wasn’t clear from this study whether yoga motivates people to practice better health habits or whether people with healthier habits are more likely to do yoga. A survey of young adults showed that practicing yoga regularly was associated with better eating and physical activity habits, such as more servings of fruits and vegetables, fewer servings of sugar-sweetened beverages, and more hours of moderate-to-vigorous activity. Some but not all studies that looked at the effects of yoga on positive aspects of mental health found evidence of benefits, such as better resilience or general mental well-being. Several studies that looked at the effect of yoga on balance in healthy people found evidence of improvements. Some research indicates that practicing yoga can lead to improvements in physical or psychological aspects of stress. Nevertheless, some preliminary research results suggest that yoga may have several different types of benefits for general well-being. Only a small amount of research has investigated yoga for general well-being, such as improving sleep and reducing stress, and the findings have not been completely consistent. Among the yoga practitioners, the volume of certain brain regions increased with the number of years of yoga experience and weekly amount of yoga practice. In the yoga practitioners, there was no relationship between gray matter and age. In the control group, the amount of gray matter was lower in older participants than younger ones.
Because some yoga poses are harder than others, the AAP cautions that even children who are flexible and in good shape should start slowly. Yoga may also improve balance, relieve tension, and increase strength when practiced regularly. Yoga can help children learn to self-regulate, focus on the task at hand, and handle problems peacefully. The American Academy of Pediatrics (AAP) recommends yoga as a safe and potentially effective therapy for children and adolescents coping with emotional, mental, physical, and behavioral health conditions.
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