Benefits of Yoga1. Improves strength, balance and flexibility.Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.Try it: Tree PoseBalance on one foot, while holding the other foot to your calf or above the knee at a right angle. Try to focus on one spot in front of you, while you balance for one minute.2. Back pain relief.Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain.Try it: Cat-Cow PoseGet on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.3. Ease arthritis symptoms.Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis.4. heart health.Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts.Try it: Downward Dog PoseGet on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.5. Better SleepResearch shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.Try It: Legs-Up-the-Wall PoseSit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.6. Yoga helps you manage stress.yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.Try It: Corpse Pose (Savasana)Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 mi