THE BENEFITS OF YOGA AND HOW TO BUILD A PRACTICE THAT LASTS

Scarlett Buckley – Marketing Manager, Amp Wellbeing

As modern life becomes increasingly fast-paced and demanding, yoga offers a grounded, accessible way to build strength, find calm, and reconnect with your body.

Yoga has been practised for thousands of years, originating in ancient India as a way to unite body and mind. While its roots are deeply traditional, yoga has become increasingly popular as people look for movement practices that feel supportive rather than punishing.

In a world full of stimulation and distraction, yoga offers something different. It creates space to slow down, notice how we feel, and move with greater intention. 

At Amp Wellbeing, we believe the most powerful habits are the ones we can sustain. Small, consistent movement, practised with intention, has a far greater impact than intense routines that are hard to maintain. Yoga fits naturally into this approach.

THE KEY BENEFITS OF YOGA

1: IMPROVES STRENGTH, BALANCE, AND FLEXIBILITY

Yoga builds functional strength while improving flexibility and balance. Unlike high-impact exercise, it strengthens stabilising muscles that support joints and posture, helping the body move more efficiently.

Research shows that regular yoga practice can improve balance, flexibility, and mobility in adults, supporting long-term physical independence and reducing the risk of falls.

2: SUPPORTS CARDIOVASCULAR AND RESPIRATORY HEALTH

Yoga combines movement with conscious breathing, which can positively impact heart and lung function. Studies suggest yoga may help lower blood pressure, improve circulation, and increase lung capacity, particularly when practised consistently.

Breath-led movement encourages the body to work more efficiently, even during gentle sessions.

3: REDUCES STRESS, ANXIETY, AND SYMPTOMS OF DEPRESSION

One of yoga’s most widely recognised benefits is its positive effect on mental health. By activating the parasympathetic nervous system, yoga helps calm the stress response and promotes a sense of relaxation.

Research has shown yoga to be effective in reducing symptoms of anxiety and depression, improving mood, and supporting emotional resilience.

4: IMPROVES SLEEP, RECOVERY, AND PAIN MANAGEMENT

Regular yoga practice has been linked to improved sleep quality and reduced fatigue. Gentle styles of yoga are often used to support recovery from physical stress, chronic pain, or periods of burnout by releasing tension and improving circulation.

Yoga is also commonly used as part of rehabilitation and recovery programmes due to its low-impact nature.

5: ENCOURAGES MINDFULNESS AND OVERALL WELLBEING

Yoga cultivates awareness. It encourages us to notice how we feel physically and mentally, helping build a stronger connection between body and mind. This mindfulness often extends beyond the mat, supporting healthier habits, improved energy levels and a greater sense of wellbeing.

Over time, yoga becomes less about exercise and more about how you feel in daily life.

HOW TO START YOGA (WITHOUT PRESSURE)

Starting yoga doesn’t require flexibility, experience, or a strict routine. The most important thing is creating an environment that feels inviting.

At Amp Wellbeing, we believe movement should feel inspiring. Laying down a supportive Flow Mat can instantly define a space for movement. Adding a Meditation Cushion or Bolster helps support slower practices like breathwork, yin yoga, or post-practice relaxation. An Eye Mask can encourage deeper rest and signal to the nervous system that it’s time to slow down.

• START WITH ACCEPTANCE: The word yoga means “union” in Sanskrit – the coming together of body, breath, and mind. Yoga begins by accepting where you are today, without comparison or expectation.
• RELEASE EXPECTATIONS: Yoga isn’t about extreme flexibility or mastering complex poses. Progress comes through consistency, not performance. Every practice looks different, and that’s exactly how it should be.
• FOCUS ON BREATH FIRST: Breathing is the foundation of yoga. Staying aware of your breath helps regulate movement, reduce tension, and bring attention back to the present moment, even during more challenging poses.
• LEARN A FEW FOUNDATIONAL POSES: Starting with simple poses such as Child’s Pose, Downward-Facing Dog, Warrior I and II, and gentle standing balances is more than enough. Exploring these regularly helps build strength, flexibility, and confidence.
• BUILD STRENGTH GENTLY OVER TIME: For those looking to add challenge, light resistance tools such as ankle or wrist weights or resistance bands can be introduced gradually. These help increase strength while keeping movement controlled and low impact.

A PRACTICE YOU’LL RETURN TO

Yoga is one of the most accessible forms of movement available. It’s low impact and suitable for all stages of life. Even five minutes on the mat can make a difference.

Rather than focusing on transformation, focus on consistency. Creating a space that feels calm and personal makes it easier to show up day after day.

Yoga doesn’t ask for perfection. It simply asks for presence.