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Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom \u2014 and will give you five new reasons to show off your yoga skills (plus recommended poses for each one!).<\/p>\n
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A recent Norwegian study<\/a> found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn\u2019t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health, says Mitchel Bleier<\/a>, a yoga teacher of 18 years and owner of Yogapata<\/a> in Connecticut. \u201cAs you breathe better, move better and circulate better, all the other organs function better.\u201d<\/p>\n Strike a Pose:\u00a0<\/b>Sun Salutation (Surya Namaskar) Research shows<\/a> that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn\u2019t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.<\/p>\n Strike a Pose:<\/b>\u00a0Bridge Pose (Setu Bandha Sarvangasana) Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men<\/a> and women<\/a>. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the \u201cmoola bandha,\u201d or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.<\/p>\n Strike a Pose:\u00a0<\/b>Bound Angle Pose (Baddha Konasana) Researchers from Harvard<\/a> found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study<\/a> found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga\u2019s ability to help people deal with stress, says Bleier. \u201cSleep issues are like anxiety. Your head can\u2019t stop spinning, you don\u2019t know how to relax,\u201d he says. \u201cBreathing and mental exercises allow the mind to slow down, so you\u2019re going to start to see yourself sleep better.\u201d<\/p>\n Strike a Pose:\u00a0<\/b>Corpse Pose (Savasana) with Diaphragmatic Breathing R<\/a>esearchers from the University of Washington<\/a> found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.<\/p>\n Strike a Pose:\u00a0<\/b>Meditation
<\/b> This sequence of eight poses performed in a row can be found in almost any yoga class. It creates great circulation and tone, plus sweat, says Bleier. This video<\/a> breaks down each posture one by one.<\/p>\n2. Ease Migraines<\/h3>\n
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<\/b>Lie on your back<\/a> with your knees bent and your feet hip-distance apart on the floor. With your hands resting on the floor, begin to press down into your legs and draw your hips toward the sky. The key, Bleier says, is to keep your shoulders in line with the base of your neck, moving the back of the shoulders together so the shoulder blades are close. Lift your chest towards your chin and your chin away from your chest, so the upper trapezius muscles flow away from the head.<\/p>\n3. Boost Sexual Performance<\/h3>\n
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<\/b> Sit with your feet together and your knees bent and reaching toward the floor. Slowly fold over your feet while trying to bring your knees closer to the ground while moving the groin back and engaging the pelvic floor muscles. \u201cIt\u2019s a great hip opener, plus the pelvic floor engagement tones the muscles for orgasm,\u201d says Bleier.<\/p>\n4. Sleep Better<\/h3>\n
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<\/b> Savasana is the final pose in a yoga class and is meant to restore the body. Lay on your back with your legs slightly apart and your arms extended at your side and your hands on your belly. Inhale and exhale through your nose, follow the breath and feel the belly rise and fall under your hands. The breath, muscles, and mind should be completely relaxed.<\/p>\n5. Fight Food Cravings<\/h3>\n
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<\/b>Sit or lay in any comfortable position and bring attention to the natural breath moving in and out through your nose. Next, bring attention to the triangular area around the tip of your nose and upper lip, paying attention to your breath hitting this space as you exhale, the temperature of your breath, and which nostril you\u2019re breathing through. Try this for two minutes, working up to five or more. \u201cThe key is to try and be still and focus just on the breath,\u201d Bleier says. \u201cNo moving, no reacting, just stay present.”<\/p>\n