The Health Benefits of Yoga
Many of the poses, such as downward dog, upward dog, and the plank pose, build upper-body strength. The standing poses, especially if you hold them for several long breaths, build strength in your hamstrings, quadriceps, and abs. Poses that strengthen the lower back include upward dog and the chair pose.
But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.
When done right, nearly all poses build core strength in the deep abdominal muscles.
At any level of yoga, you’ll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.