Improving Flexibility

Because yoga concentrates on breathing techniques and staying mindful of your breaths, you train your lungs to retain more air. Stretching when your muscles are warm—as you do in hot yoga—improves flexibility in your muscles and increases range of motion in your joints. A March 2013 study in the Journal of Strength and Conditioning Research found that after 8 weeks, Bikram yoga participants had better flexibility in their shoulders, lower back and hamstrings compared to the control group.

Flexibility makes certain yoga poses easier to get into, especially ones that require deep stretching. Yoga also strengthens your muscles: That same study found participants also increased the amount they could deadlift.

photo shot at Aro Ha