Top 5 Benefits of Yoga if you Start it Today?


Different people are attracted to yoga by different legends, some for detoxification and weight loss, some for improving elegance, and some for insomnia. In short, there are as many reasons for the benefits of yoga as there have been for thousands of years. 

Though there are lots of benefits of yoga a few people know about it and others don’t know how to start and where to start. When doing yoga for the first time, many people will feel panicked and can’t stretch anywhere.

It’s like a rusty machine, and you can even hear the sound of jerking joints. It doesn’t matter, just stick to Practice step by step, you will definitely get unexpected results. An aunt started practicing yoga in her 50s, and in her 62, she was as soft as a teenager.

Before we explain the best benefits of yoga, let us give you some basic knowledge and basic benefits of Yoga. Yoga is a systemic glandular exercise that can be practiced by anyone of any age. Many people have been scared of some difficult movements before they even knew yoga, and felt that it was too difficult.

They certainly couldn’t do it, so they lost their confidence in practice. In fact, you don’t need to pursue the standard and perfection of posture too much. Everyone has their own action scale according to their own conditions. 

Besides, the highest state of yoga is not perfect asana, asana is prepared for meditation, “meditation” and “breathing” are the higher state of yoga. But it is not suitable for self-study. Beginners must practice various yoga postures first, and then learn them after fully grasping them.
The first and foremost benefit of yoga is developing human potential and through it. Let we discuss this chapter-

1-: Development of Human Potential

How to develop human potential with Yoga?

In the process of evolution, we are constantly evolving, whether consciously or unconsciously don’t matter. The journey is there. We cannot stop the process of evolution just as we cannot stop the growth and decay of the body from the time of its birth until the time of its death.

Yoga uses

However, yogis have believed that this process of evolution can be controlled by awareness. Do you have this question haunting your mind – How to develop human potential?

You can quicken this process and reach a level where the optimum use of the strengths of human nature and personality can be experienced. That is the direction of human evolution, to attain fulfillment, to attain (purnata) completeness. The process of tapping this human potential is yoga.

The word yoga means union and philosophically you might say this union is of the individual consciousness with the higher consciousness but that is setting the target very far beyond our reach.

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We have to begin the process of union, with the experience of the union at a very physical level: the awakening of physical harmony, the union of the faculties of brain and mind, the union of the faculties of mind and psyche, union of the faculties of psyche and spirit.

We have to go step by step and to provide the experience of union various systems of yoga evolved, some of which are physical in nature, some of which are pranic (life), psychic or spiritual in nature.

As one evolves through the various practices of yoga, harmonizing the body and the various layers of the mind, one comes to a point where the entire attitude, performance, and behavior undergo a transformation. There are many people who tend to impose certain disciplines upon themselves.

Many people tend to become prophets overnight when they adopt spiritual practices – with a view to profit, and if not with a view to profit, definitely the profit is there in their lives. This represents, in my opinion, a lack of maturity because we have not yet learned to control, come to terms with or manage ourselves.

Yoga is a process of management, managing the states of the body, mind, and spirit, nothing more than that. The moment we are able to manage the various states of body and mind we establish ourselves in yoga, and this process of management begins with the body.

Our body has certain limitations that we experience in the form of stiffness, aches, and pains, and they have to be managed. A very good example of this process of management is in the Yoga Sutras of Patanjali when he defines the asanas as postures in which you are steady, comfortable and at ease with yourself.

Now, that is the final definition of asana but in order to come to that level where we are at ease, comfortable and steady in our posture, we have to go through a process of practice. This process of practice is learning how to manage the various conditions of the body.

It’s the same thing with mind management. The ideal state of mind is a one-pointed state without dissipation, without distraction, in which the force of will is concentrated. This is not the force of will in a negative sense, that can be hard headedness. “What I say is right and I won’t believe anything else.” No, not like that.

Will, is the concentrated mind. The ideal mind is where the faculties of mind become like the laser beam which can cut through steel or perform a delicate operation on the human eye without burning any other tissue. The sharpening of the mental faculty should be so clear that it will only go where you direct it.

n order to come to this stage, again there has to be a process of practice, of effort, which in yoga has been provided in the practices of pratyahara, dharana, bhakti, karma, gyana, and so forth.

Ultimately, bypassing through these different stages of self-management, we come to a point where samadhi does not become or remain a self-oriented process but it becomes a universal experience.

Second benefit of yoga is spiritual benefits. Yoga is a great source for spiritual benefits, let we discuss this chapter-

2 -: Spiritual Benefits of Yoga

What are the spiritual benefits of Yoga?

Yoga helps to bridge the gap between our mind and soul. There are numerous spiritual benefits of Yoga; few of them are Yoga helps to purify our thoughts. Yoga means the detachment of sense organs from outward objects after having the stability of our body. It draws away the mind from the pursuit of perishable objects, circumstances and sensual thoughts and cultivates an unwavering intelligence. It helps to look inward. All our mental modifications are entered in one place and it is possible through Yoga and Meditation.

Yoga Uses

Yoga is very useful as it helps the mind get well established in the object of concentration. It also enables us to get rid of all attachment towards the perishable object of the world. It stops the natural tendency of the senses to run after the transient desires and that of the mind to go outwardly.

Half of the journey we have completed about the benefits of yoga, and you may find a similar answer for a similar question-

What is the real purpose of Yoga?

It is very hard to give a neck to neck answer of this question that what is the real purpose of Yoga, “The Main Objective of Yoga practice is a transformation to be brought about by the conscious effort at the level of the mind, intellect, and consciousness”

To understand deep about Yoga you need to understand the verities of yoga, stages of Yoga and how these types of yoga started and the purpose behind these types of yoga  

What is Bhakti Yoga ?

In Bhakti Yoga there are nine stages that have been defined and the ninth stage is the stage of sayuja. Sayuja means total identification and oneness with the object of contemplation, fusion with the object of contemplation.

In this sayuja, there is also the dissolution of external nature. In this way, we find that the end of every yoga takes the aspirant towards the experience of re-merging with the cosmic or universal consciousness.

Yoga Uses

What is Laya Yoga ?

Laya Yoga has been identified as a separate yoga that can, without going through the other processes of inner harmonization, lead you to this experience. In Raja Yoga you have to go through the practices of asana, pranayama, pratyahara, dharana, these are the steps. In Bhakti Yoga you have to go through the various stages of bhakti.

In Laya Yoga, you can straight away dive into mooladhara and re-emerge from vishuddhi, provided that you have educated yourself, you have disciplined yourself, you have focused yourself, and this discipline and focusing are one of the first aims and description of yoga.

What is Patanjali Yoga Sutra ?

In the Patanjali Yoga Sutras, the first sutra is Atha yogah anushasanam, which is translated as “Now begins instruction on yoga” because the practice of Raja Yoga is to be done after Hatha Yoga. For example, the description of asana in Raja Yoga is sthirah sukhamasanam, “a posture in which the body is still, comfortable and at ease”.

Hatha Yoga

Now in order to come to this understanding and to this level where there is absolute harmony, comfort, and ease, one must have gone through some basic preparation that happens through Hatha Yoga. Even in the description of pranayama, Patanjali stops after saying that pranayama is inhalation, exhalation, and retention.

This indicates a state of awareness where you have already attained control over the breathing pattern and the pranic force. He anticipates that you have this awareness and skill, he has not described the practices of pranayama because they have already been described in the Hatha Yoga texts.

Raja Yoga

So the system of Raja Yoga follows Hatha Yoga and the first sutra is important Atha yoga anushasanam. Those who have studied yoga say, “Well, control of the mental vrittis is the purpose of Yoga,” but if we look at this first sutra we find the control of the mind is not the purpose of yoga which has been defined by Patanjali.

He has used the words: Atha, meaning now or therefore, shasan, meaning to govern or rule, plus anu, which is a prefix representing the subtle structure of the human personality. So we get, “Now or therefore, the practices of yoga lead to anushasanam”. According to Patanjali, if one asks,” What is Yoga?” the reply is “Yoga is a way to rule or govern the subtle nature of human personality.”

If you then ask him, “What is the result of this ability to govern?”, he will say, chittah vritti nirodhah,” The ability to govern gives one the ability to control the fluctuations, the modifications of chitta”. This is how Yoga Sutras begin. So, if you adopt this approach in your attempt to understand the Yoga Sutras, the first statement is most important – gaining the ability to govern the subtle nature.

What is Abhyasana ?

And how do we attain that? Through practicing discipline, awareness, dedication, and abhyasa. Abhyasa means to practice and Patanjali himself has defined abhyasa in a very beautiful way. In his fourteenth sutra, he says “Practice is something which is to be done regularly for a long period of time with conviction, faith, and determination, this will lead to the preparation of a solid ground from which you can take off.”

What is Sadhana ?

So practice, when combined with regularity, conviction, and faith, becomes sadhana. Sadhana means to perfect something, it could be yoga sadhana, a perfection of the yogas, it could be jivan sadhana, perfection of life, it could be karma sadhana, a perfection of the actions, it could be manas sadhana, a perfection of the mind.

Physical Benefits of Yoga

In order to succeed in any path, the system of life or yoga, it is necessary to have the attitude of a sadhak, one who tries to become perfect. It doesn’t mean that one becomes a perfectionist because even they have no control over their mind, they can get so funny that sometimes when even a small picture frame is tilted half a millimeter they can’t sit in the room because they feel that something is not right.

Perfection leads to harmony and harmony is the keyword.

3 -: Benefits in Weight Loss

What is the best Yoga for weight loss?

This question is a burning question these days that “what is the best Yoga for weight loss?, and the answer to this question is very simple “Kapalbhati Pranayama is most beneficial to reduce weight naturally, in all Yoga “but don’t stop yourself only at Kapalbhati Pranayma, do Bhastrika, Anulom –  Vilom Pranayama,  Vritakar Asan (round leg circle), Bal Machlan asana (Body movement like a crying baby), Surya Namaskar, Ustra Asana (Camel Pose), Manduka Asana (frog pose) to get more benefits in weight loss.

Yoga Uses

Kapalbhati is most beneficial to reduce belly fat or other fat from the body because it generates that kind of hit which helps to auto control weight. It helps to maintain the weight level in the body, if weight is extra then it reduces it and if weight is low then it increases the weight. It is super beneficial pranayama. If you are unaware of it then read this post “How to do kapalbhati and its benefits”.

Yoga and pranayama remove oxidants and impurities from the body. It’s all about the inhaling and exhaling. The next topic will give you a lot of clarity about it.

4 -: Body Detoxification

How Yoga Detoxify to our Body?

Yoga breathing is complete abdominal breathing by the movement of the abdominal muscles, intercostal muscles, and diaphragm. This breathing is uniform, slow and deep. It can provide more oxygen to various organs of the body. In order to keep our heart and lungs functioning well, we must learn yoga breathing.

There are 4 basic breathing methods of yoga: abdominal breathing, chest breathing, complete breathing and single nostril clearing meridian breathing. These breaths are all taken through the nostrils.


The intercostal muscles dilate and the diaphragm diminishes, and the lungs increase in volume, pushing air into the lungs.


The diaphragm rises and the lungs become smaller, expelling air from the lungs.

1. Abdominal breathing

Method: Lie on your back, put your hands on the abdomen, inhale slowly through both nostrils, relax the abdomen, feel the air is sucked towards the abdomen, the hand can feel that the abdomen is lifted higher, in fact, the diaphragm is lowered at this time, and the air is pushed in At the bottom of the lungs when exhaling, the abdominal muscles are slowly contracted, the diaphragm is raised, and air is expelled from the lungs.

2. chest breathing

  Method: Sit cross-legged, with the back straight, put your hands on the ribs, and inhale slowly through both nostrils. At the same time, feel the ribs expand outward and lift upwards at the same time, and experience the ribs move down and close together.

3. Breathe completely

  Method: sit cross-legged, with one hand on the abdomen and one on the ribs, slowly inhale, feel the abdomen slowly swell, first let the air fill the lower half of the lung, and then let the air fill the upper half of the lung.

Now the air fills every corner of the lungs. You have inhaled to the maximum capacity of your lungs, and then slowly exhale, first relax the upper chest, then relax the lower chest and abdomen, and finally contract the abdominal muscles to fully exhaust Hujing.


This is correct and natural breathing that combines abdominal and chest breathing. After a few exercises, you will be able to use this breathing method freely and use it in daily life and yoga practice. It can not only provide inhaled oxygen to various organs of the body, but also strengthen the abdominal muscles, and relax and calm our body and mind.

4. single nostril clearing meridian breathing

Method: sit cross-legged, support your knees with your left hand, your right middle finger, your index finger against your eyebrow, your thumb and ring finger on each side of your nose, press your thumb firmly on your right nostril, and use your left nostril to slowly and deeply perform 5 full breaths At this time, you should close your eyes and experience the movements in your body carefully, and evenly and gently breathe in.

After you finish, release your thumb, press your ring finger on the left nostril, and use your right nostril to slowly perform 5 yoga exercises completely. Breathe. Repeat 5-10 rounds.

Note: Inhale and exhale for the same amount of time. When breathing in and out of the nostrils, do not make a sound. If you have rhinitis or a cold, do not do this breathing exercise.


It provides extra oxygen supply to the body, expels carbon dioxide and stale lungs, and clears “obstacles” in the meridian system to keep the meridians open. Strengthen the function of the upper respiratory tract, prevent rhinitis and cold.

Now we have gained enough knowledge about Yoga and time to execute that all. Certainly, if you are new to Yoga, you must be confused about how to start or where to start Yoga. Don’t worry you will get a lot of help from our next topic if you don’t have time to join any Yoga center or you don’t have any Yoga center near your location. Keep reading this topic-

Can I start Yoga at Home?

A lot of people have commented to me and most of them asked that” Can I start Yoga at Home?”, This question is common for lots of people, and I have answered this question a lot of time, Yes anyone can start Yoga at home.

There is no rocket science behind it, but yes you should have knowledge about the specific asanas and postures when you are targeting for a particular disease. If your aim is simply to make the body flexible and to reduce obesity, then don’t wait and purchase a comfortable yoga mat and a yoga pant and start if at home.

The benefits of yoga are numerous, and this is your call that what benefit you want to take from Yoga. Simple stress releasing, then go for meditation or pranayama. If your aim is to get relief from body ache, then start small yoga poses as a beginner, and you will get marvelous benefits from these small poses.

But if you want to learn advance Yoga, and that is not limited till physical exercises, that may be included, deep breathing, Chakaras, Bandhas, advance meditations, advance pranayamas, then you need to take advice from a professional Yoga Guru or Teacher to perform these advance Yoga tricks.

Because these tricks are more specific for the particular disease but if performed wrong maybe generate harmful results.

I recommend you to start these 15 Yoga poses as a beginner, Kapalbhati Pranayama, and 12 Powerful mudras and their benefits. If you are not comfortable in sitting postures and not learned yet then first learn these sitting postures in Yoga before starting Pranayama.

When you will start Yoga at home, you definitely find the numerous benefits from it, these benefits may be body flexibility, and new energy in the body, freshness and one more Yoga make the joints more flexible. A lot of people write to me to know the Yoga asana for hip joints. Here is a small topic about it.

5 :- Open Hip Joint with Yoga

How does yoga practice open the hip joint?

In yoga asanas, you may find that some friends have always been unable to perform the forward bend (standing forward bend, seated forward bend, and other variations). 

Generally, it is because the thigh muscle ligaments are not pulled apart, and it is usually from the legs that you feel pain and restriction. In fact, the big reason is that your hips and the muscles around them are not open, which is easy to overlook and misunderstand.

Yoga Uses

The muscles related to the hip’s ability to turn out include the obturator and obturator external muscles, the superior and inferior diaphragm muscles, the piriformis muscles, and the femoral muscles. These muscles, although short and wide, are very powerful. 

These muscles are separated but assist the external rotation of the femoral head at the same time so that people can keep the pelvis relatively stable during walking.

When one leg is upright, it can also maintain the relative fixation of the pelvis and femur. When a person is in a forward flexing position, your back muscles must be extended, especially these hip joint muscles. The piriformis plays a special role here because the piriformis directly connects the pelvis to the greater trochanter of the femur.

If the piriformis compresses the sciatic nerve, it will cause a series of radiation pains (from the hip to the back of the thigh and the forelegs and feet). This is what we usually call sciatica. 

If the turning muscles are not flexible enough (too tight), it will pull down the pelvis and affect the function of the hip joint. The improper hip joint function will affect the lower back (sacral vertebra), which is also the main source of lower back pain.

For those who have difficulty in pre-curved asanas (meaning that they cannot reach full asanas, such as when the jaws touch the knees or calves), the beginning maybe because the thigh muscles are not pulled apart, and they can continue to exercise targeted. 

But if you can’t complete the exercise for a long time, you should consider the reason why the hip joint is not open. In fact, if your hips become more flexible, your lotus position will also improve. Here are a few asanas you can use to train your hips:

Ardha Matsyendrasana (Ardha Matsyendrasana)

Marichyasana III (Marichi’s Pose)

Pasasana (Noose Pose)

Supta Bandha Konsaana

Supta Vir Asana (Reclining Bound Angle Pose)

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Prasarita Padottanasana (Wide-Legged Forward Bend)

Baddha Konasana (Bound Angle Pose)

Gomukhasana (Cow Face Pose)

Butterfly asana

Final Words:

I hope you enjoyed this article and find it helpful to gain knowledge about the benefits of yoga. Yoga is so wide that no one can explain the all benefits and workouts about it. Start the poses step by step as a beginner, you need to choose some poses in the beginning and then you will find a deep interest to know more steps about Yoga. Just start Yoga from today and make consistent in your Yoga habits.