Yoga and Your Health

Relaxation. Calm. Strength. These three words perfectly describe yoga, which for many people has become a lifestyle.
Modern pop culture has created an image of yoga as something meant only for the elderly, the unwell, or the bored. In reality, very few people are aware of the physical and mental benefits that come with practicing yoga regularly. In this article, you’ll discover exercises that can significantly improve both your physical health and mental well-being.

How Do You Take Care of Yourself?

According to research from the “National Program for the Prevention of Chronic Back Pain” conducted by the Polish Ministry of Health between 2019 and 2023, around 23% of Poles aged 40 report frequent pain in the lumbar-sacral region. This is caused not only by natural biology and overwork but also by years of neglecting proper spinal care.

In today’s busy world, full of work and responsibilities, many people pay little attention to their posture — especially while sitting in front of a computer. Yet, improper sitting positions are among the leading causes of neck and lower back pain.

Additionally, according to a Zentiva study conducted between 2022 and 2024, nearly 70% of Poles reported an increase in stress levels, and 30% of respondents suffer from constant daily stress. The consequences are significant, ranging from sleep disorders to mental health issues. Of course, in serious cases, consulting specialists is crucial, but the best solution is prevention — taking proactive steps to reduce the risk of developing these problems.

A great way to support both your body and mind is regular yoga practice, which has a real and positive effect on the human nervous system.

Cat-Cow Pose (Marjaryasana/Bitilasana)

Despite its unusual name, the Cat-Cow pose is one of the foundational yoga exercises and an excellent warm-up for your spine before moving on to more challenging poses. It improves spinal flexibility and helps relieve tension in the neck, shoulders, and back.

The movement involves smoothly transitioning from Cow Pose — lifting your head and hips while arching your back downward — to Cat Pose — rounding your back, tucking your chin to your chest, and engaging your core muscles.

Take a deep inhale as you arch your back and raise your pelvis, then exhale while pulling in your abdomen and lowering your head and hips. Practicing this sequence regularly promotes better posture and reduces stiffness in the spine.

Dancer Pose (Natarajasana)

If you want to improve your balance and stability, practicing the Dancer Pose is highly recommended. To perform it, you’ll need a yoga strap. Place the strap around one foot and hold both ends with your hands. Stand firmly on the opposite leg, bend the strapped leg at the knee, and lift it backward so your body forms a “T” shape.

Using the strap, gently open your hips, extend your leg backward and lean slightly into the stretch. This pose engages the muscles of the legs, glutes, and back, improving strength and flexibility. Hold the position for 30 seconds per repetition for optimal results.

Bow Pose (Dhanurasana)

The Bow Pose is excellent for strengthening the spine and building flexibility in the back and legs. To perform it, lie on your stomach, bend your knees, lift your chest and thighs, and reach your arms backward to grab your ankles. Your body will form a shape resembling a bow.

For the best results, inhale deeply as you lift your chest and legs, hold the position for 30 seconds while breathing steadily, and then exhale as you release back down.

If you find it difficult to reach your ankles, a yoga strap can help. Simply loop it around your ankles and pull gently — this makes it easier to achieve a deeper stretch while keeping proper form.

Final Thoughts

These three seemingly simple yoga poses can strengthen your back muscles, improve spinal mobility, and boost your overall well-being. They are also a solid foundation for exploring more advanced poses, such as Pigeon or Crow Pose.

Yoga is more than just stretching — it’s mindful movement, controlled breathing, and focusing on the needs of your body. It can also be used as part of rehabilitation, but its greatest power lies in preventive care.

Even 10 minutes of daily yoga practice can make a noticeable difference after just a few weeks. You’ll find yourself approaching everyday routines with less stress, better focus, and a greater sense of balance. Yoga isn’t just a workout — it’s a lifestyle.