Yoga is more than stretching. Here's how it benefits the body and mind

From injury recovery and digital detox to stress management and PCOS support, experts and practitioners at Bengaluru yoga retreat explain how yoga's benefits extend beyond flexibility, offering a holistic approach to physical and mental wellbeing.

In Short

• Yoga may aid recovery, mobility and rehabilitation after injuries
• Experts say yoga and meditation can help reduce stress and screen dependence
• Certain yoga poses may help manage PCOS, PCOD and endometriosis symptoms

Yoga is no longer just about flexibility and stretching. Experts and practitioners say the ancient practice can improve mobility, aid recovery after injuries, support mental wellbeing and even help manage symptoms associated with conditions such as PCOS.

As the world marked International Yoga Day, India Today visited Akshar Yoga Kendraa, Bengaluru to explore how yoga is being used to address some of modern life's biggest health challenges – from chronic pain and injury recovery to digital addiction, anxiety and hormonal disorders.

WHY YOGA IS NOT JUST ABOUT FLEXIBILITY

One of the biggest misconceptions about yoga is that it is only meant for improving flexibility. Yoga experts say the practice also focusses on strength, endurance, balance, posture and body alignment.

During the retreat, practitioners used ropes, sticks and other props to improve coordination, stability and body awareness. Experts explained that yoga trains both sides of the body equally, helping correct imbalances caused by everyday habits and sedentary lifestyles.

THE FOCUS ON ALIGNMENT AND BALANCE

During the retreat, yoga practitioners also emphasised body alignment and balance. Experts explained that everyday habits often create imbalances between the right and left sides of the body, which can affect posture and movement over time.

Participants were introduced to stick training, a practice designed to improve coordination, focus and body awareness by using external objects to challenge balance and concentration.

The programme also explored earthing, the practice of walking barefoot on grass or soil. Some practitioners believe it helps reconnect the body with the earth and promotes relaxation, although research on its health benefits remains limited.

CAN WATER MEDITATION HELP REDUCE STRESS?

The day began with a session of water meditation, a practice that combines mindfulness with the calming effects of water.

According to yoga practitioners, spending time in water can help the body relax and reduce stress. While cold-water exposure and swimming have long been associated with relaxation, water meditation is believed to enhance mental calmness and overall wellbeing.

According to Himalayan Siddhaa Akshar, water holds a special place in yogic traditions.

"In our training, we don't see water as a dead element. When I say water is life, we really mean it. There is life in the water. The more you spend time with water, the more energy you get," he said.

He explained that water-based practices are believed to help people feel calmer and more connected with their surroundings. While scientific evidence on water meditation itself remains limited, many practitioners associate time spent in water with relaxation and stress relief.

YOGA'S ROLE IN RECOVERY AFTER INJURY

Yoga is increasingly being recommended alongside rehabilitation exercises after injuries.

One practitioner, 65-year-old Ravi Naik, shared how he recovered from a major shoulder fracture through a combination of yoga, weight training and medical supervision. Eighteen months after the injury, he says he feels stronger than before.

Orthopaedic experts at the retreat noted that specific yoga practices can improve flexibility, mobility and joint movement during recovery, helping restore function after surgery or injury.

CAN YOGA HELP CURB SCREEN ADDICTION?

With screen time rising across age groups, experts say yoga and mindfulness practices may help people reduce stress associated with excessive device use.

Several participants described how regular yoga and meditation improved concentration, reduced anxiety and helped them cut down on social media use. One participant also shared how meditation helped her cope with stress and anxiety after childbirth, highlighting yoga's growing role in mental wellbeing.

Mindfulness, breathing exercises and meditation can help break this cycle by promoting relaxation and improving focus.

WHAT EXPERTS SAY ABOUT YOGA AND PCOS

Doctors also highlighted yoga's potential benefits for women dealing with PCOS, PCOD and endometriosis.

Certain yoga poses may improve blood circulation in the pelvic region, relax pelvic muscles and help manage pain and stress associated with hormonal disorders. Experts added that gentle yoga during menstruation can also ease discomfort by relaxing the spine and lower abdominal muscles.

THE WIDER HEALTH BENEFITS OF REGULAR YOGA

Medical experts featured in the programme said regular yoga practice may help regulate blood pressure, improve heart rate variability and support overall cardiovascular health. Combined with breathing exercises and meditation, yoga offers a holistic approach to managing many lifestyle-related health concerns.

As yoga continues to gain global popularity, experts say its biggest strength is its adaptability. Whether used for recovery, stress management, mobility or overall wellbeing, the practice can be modified to suit different ages, abilities and health needs.

- Ends