Yoga
Yoga is a practice that aims to bring balance to the mental, physical, spiritual, and emotional health of
individuals. Yoga practices can be traced back thousands of years to people living in what’s now known as
India. Hatha yoga, a common type of yoga practiced in many parts of the world today, including the United
States and Canada, incorporates physical exercises and postures (asanas), controlled breathing (pranayama)
practiced in conjunction with asanas, meditation (dhyana) for peace of mind and deep relaxation, and chants
or songs (mantras) in certain forms of yoga.
Health benefits of yoga
• Better mood
• Better sleep
• Decreased lower back pain
• Improved digestion
• Improved flexibility
• Improved recovery from injury
• Increased muscle strength
• Reduced stress and improved relaxation
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Tips for starting a yoga practice
• Purchase a yoga mat or borrow one from a friend.
• Dress in comfortable, form-fitting clothing.
• Start by taking a beginner yoga class with the support of a qualified instructor.
• Consider practicing yoga at home using a phone app or Youtube videos.
• Seek out affordable yoga classes at community centres. Some studios also offer more affordable rates
during certain hours or days of the week.
• Start slow, and move within your comfort zone.
• Take breaks during your practice as needed.
Yoga apps
• Find What Feels Good (App Store, Google Play)
• Yoga | Daily Yoga for Everyone (App Store, Google Play)
• Yoga for Beginners | Mind+Body (App Store, Google Play)
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References
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of long term yoga practice on sleep quality and quality hatha yoga intervention on cardiorespiratory endurance,
of life in the elderly. Journal of Ayurveda and Integrative muscular strength and endurance, and flexibility in hong
Medicine, 4(1), 28. kong chinese adults: A controlled clinical trial. Evidence-
2. Evans, S., Lung, K. C., Seidman, L. C., Sternlieb, B., Zeltzer, Based Complementary and Alternative Medicine, 2015,
L. K., & Tsao, J. C. (2014). Iyengar yoga for adolescents 1–12.
and young adults with irritable bowel syndrome. Journal 8. Marshall, M., McClanahan, M., McArthur Warren, S.,
of Pediatric Gastroenterology & Nutrition, 59(2), 244–253. Rogers, R., & Ballmann, C. (2020). A comparison of the
3. Gothe, N. P., & McAuley, E. (2015). Yoga is as good acute effects of different forms of yoga on physiological
as Stretching–Strengthening exercises in improving and psychological stress: A pilot study. International
functional fitness outcomes: Results from a randomized Journal of Environmental Research and Public Health,
controlled trial. The Journals of Gerontology Series 17(17), 6090.
A: Biological Sciences and Medical Sciences, 71(3), 9. Sengupta, P. (2012). Health impacts of yoga and
406–411. pranayama: A State-of-the-Art review. Int J Prev Med,
4. Halpern, J., Cohen, M., Kennedy, G., Reece, J., Cahan, C., & 3(7), 444–458.
Baharav, A. (2014). Yoga for improving sleep quality and 10. Smith, S., & Frates, B. (2018). A physician’s guide to
quality of life for older adults. Altern Ther Health Med, recommending yoga. American Journal of Lifestyle
20(3), 37–46. Medicine, 12(4), 298–301.
5. Hartfiel, N., Havenhand, J., Khalsa, S. B., Clarke, G., & 11. Wang, W. L., Chen, K. H., Pan, Y. C., Yang, S. N., & Chan,
Krayer, A. (2010). The effectiveness of yoga for the Y. Y. (2020). The effect of yoga on sleep quality and
improvement of well-being and resilience to stress in the insomnia in women with sleep problems: A systematic
workplace. Scandinavian Journal of Work, Environment & review and meta-analysis. BMC Psychiatry, 20(1), 95.
Health, 37(1), 70–76. 12. Woodyard, C. (2011). Exploring the therapeutic effects of
6. Kavuri, V., Raghuram, N., Malamud, A., & Selvan, S. R. yoga and its ability to increase quality of life. International
(2015). Irritable bowel syndrome: Yoga as remedial Journal of Yoga, 4(2), 49.
therapy. Evidence-Based Complementary and
Alternative Medicine, 2015, 1–10.
For more educational content and resources: www.fullscript.com/learn
This handout was developed and medically reviewed by Fullscript’s Integrative Medical Advisory team.
*These statements have not been evaluated by the Food and Drug Administration. This information
is not intended to diagnose, treat, cure, or prevent any disease.
Updated: December 2021
