Why You Should Roll Out Your Mat: The Surprising Benefits of Yoga for Your Body and Mind
You’ve probably heard that yoga is good for you, but let’s be real—sometimes it’s hard to take it seriously when you picture people twisted into pretzels or humming in a dimly lit room. But here’s the thing: yoga isn’t just about flexibility or deep breathing. It’s a powerhouse practice that supports everything from stress management to gut health. And the best part? You don’t have to be a yogi to reap the benefits!
As someone who teaches yoga at multiple different fire stations (yes, firefighters do yoga, and they love it!), I’ve seen firsthand how it improves strength, mobility, and recovery. We’ve been doing yoga together since I completed my 200-hour yoga certification in 2017, and it has made a massive difference in their ability to handle high-stress situations, prevent injuries, and stay strong on the job.
And for me? I’m a die-hard runner. Running is my therapy, my passion, and—let’s be honest—pretty brutal on my body. The pounding on my joints, tight hip flexors, and constant demand on my legs used to leave me feeling stiff, sore, and prone to injury. That’s where yoga comes in. My weekly practice keeps me balanced, mobile, and pain-free so I can log my miles without breaking down.
So, if you’ve been on the fence about giving yoga a shot, let’s break down why you should—and how it can help you function better in everyday life.
1. Say Goodbye to Stress: Yoga and Your Cortisol Levels
Cortisol, also known as the stress hormone, is your body’s built-in alarm system. It’s great when you need to run from danger, but when it’s constantly elevated (thanks, modern life), it can lead to inflammation, weight gain, poor sleep, and even gut issues.
Yoga has been shown to reduce cortisol levels by encouraging deep breathing and activating the parasympathetic nervous system (a.k.a. the rest and digest state). That means fewer stress-related cravings, less belly bloat, and a calmer mind. I see this benefit all the time with the firefighters I work with—after a tough shift, yoga helps them transition out of fight-or-flight mode and into recovery.
2. Gut Feeling: How Yoga Supports Digestion
You might not think of yoga as a gut health tool, but trust me—your digestive system will thank you. Yoga poses like twists, forward folds, and deep belly breathing stimulate the vagus nerve, which plays a major role in digestion and gut-brain communication.
By promoting better digestion and reducing bloating, yoga helps your body absorb nutrients more efficiently. It also reduces inflammation, which can be a game-changer for anyone dealing with IBS, bloating, or food sensitivities. If I ever feel off after a long run or intense workout, a short yoga session always helps reset my digestion.
3. Stronger, Not Just Stretchier
Yoga is often thought of as “just stretching,” but don’t be fooled—it can build serious strength. Bodyweight poses like planks, warriors, and balances challenge your muscles in ways that improve stability, coordination, and core strength.
Even better? Yoga helps prevent injuries by improving mobility in joints and reinforcing functional movement patterns. This is why it’s non-negotiable for me as a runner. If I skip yoga, my hips tighten up, my hamstrings scream at me, and my recovery slows down. If I stay consistent, I move better, feel better, and can keep running without pain.
4. Sleep Like a Baby (The Good Kind of Sleep, Not the Crying One)
If you struggle with sleep, yoga might be your new nighttime ritual. Certain poses—especially gentle stretches and restorative postures—help your nervous system wind down, making it easier to fall asleep and stay asleep.
Plus, lower cortisol levels mean fewer middle-of-the-night wake-ups and more deep, restorative sleep. And when you sleep better, everything from muscle recovery to metabolism improves.
Firefighters often deal with unpredictable sleep schedules, and we’ve found that incorporating yoga before bed helps them get quality rest even when they can’t control their sleep hours.
5. Joint Health & Longevity: Move It or Lose It
As we age, mobility is king. The more you move your joints through their full range of motion, the less likely you are to experience stiffness, pain, and injuries down the line.
Yoga helps lubricate the joints and strengthen the muscles that support them, making it an awesome addition for longevity. Whether you want to avoid knee pain, keep up with your workouts, or stay active well into your golden years, yoga keeps you moving.
I see this a lot with the firefighters I train—many come in with tight shoulders, stiff backs, or nagging injuries. A few months of yoga, and suddenly they can squat deeper, move better, and feel less achy after a long shift.
6. Boost Your Mood & Brainpower
Ever walked out of a yoga class feeling like a new person? That’s because yoga triggers the release of feel-good neurotransmitters like serotonin and dopamine, which help regulate mood, focus, and motivation.
It also boosts brain function by increasing blood flow to the brain, enhancing memory and mental clarity. Perfect if you need to power through work, manage stress, or just keep your mind sharp as you age.
I notice this most on my running days. When I follow up a long run with even just 10 minutes of yoga, I feel clear-headed and energized, rather than stiff and sluggish.
7. Breathwork: The Superpower You Didn’t Know You Had
One of yoga’s biggest benefits is breathwork, also known as pranayama. Learning how to control your breath can help with everything from reducing anxiety to improving endurance during workouts.
Deep, controlled breathing increases oxygen intake, lowers heart rate, and even helps regulate your nervous system.
For my runners out there—breath control is a game changer! Practicing deep breathing through yoga has helped me stay calm and controlled during tough runs, preventing that panicked “I can’t breathe” feeling when pushing my limits.
Final Thoughts: Yoga Is for EVERY Body
You don’t need to be flexible. You don’t need to chant. You don’t need fancy leggings (but hey, if they make you feel good, go for it). Yoga is about moving better, feeling better, and functioning better in your everyday life.
Whether you’re a first responder, a runner, or just someone trying to move without pain, yoga has something for you. I see it in my own training, and I see it every week with the firefighters I teach.
So, if you’ve been avoiding yoga because you think it’s not for you, give it a shot. Your body (and mind) will thank you.
