What are the benefits to yoga?
- Michelle Rae Sobi
- 4 days ago
- 3 min read
Here are some common benefits and risks to know.
Benefits and Contraindications of Yoga
(Lesson — Edge Yoga School Educational Library)
🌿 Overview
A balanced yoga practice includes a wide variety of spinal movements: neutral, flexion, extension, lateral bends, rotations, and inversions.Understanding how these movements support the body—and when they may require caution—is essential for safe, inclusive, and compassionate teaching.
This lesson explores the benefits of yoga, the considerations for inversions, and guidance for supporting students with specific conditions.
🧘 Inversions: Benefits, Timing, and Safety
How long can a student stay in an inversion?
A general rule of thumb is 1–2 minutes for beginners, gradually increasing to 3–5 minutes as comfort and experience grow.Students should always be invited to come out earlier if they feel discomfort, dizziness, or strain.
What posture helps counterbalance an inversion?
Choose grounding, neutral postures to recirculate blood flow safely:
Mountain Pose
Corpse Pose
Seated grounding shapes
Neutrality helps the body reorient gently.
If a student has a reaction to an inversion, how do you help?
Support them calmly and steadily:
Guide them slowly out of the posture
Allow time to regain equilibrium
Encourage slower transitions in the future
Be especially mindful with students who have low blood pressure
Benefits of Inversions
Inversions are said to support:
increased circulation
energizing effects on the body
relief of headaches
stronger upper-body stability
fresh blood supply to the brain
mental clarity and focus
These shapes can be powerful when practiced mindfully.
🌱 Balancing the Pros and Cons
Yoga as a whole can support:
reduced stress
improved mental clarity
better mobility and flexibility
stronger immunity
calmer nervous system
improved digestive function
detoxification
healthy muscles, connective tissue, and bones
A thoughtful teacher weighs these benefits against any contraindications and adapts the practice to the student—never the other way around.
🌀 The Practice Evolves
Much like modern medicine, yoga understanding continues to evolve.New research, anatomy insights, and trauma-informed perspectives shift how we approach the practice.
This requires:
curiosity
flexibility
non-attachment
continued study
openness to growth
Teachers honor the lineage while welcoming new knowledge.
⚠️ Noteworthy Guidelines for Safe Teaching
Respect Your Scope of Practice
Stay within your professional boundaries.When uncertain, refer to guidelines from recognized organizations and refer out when needed.
Osteoporosis Considerations
Use caution with forward folds.Blocks can reduce pressure on the spine and help prevent potential compression or micro-fractures.
High Blood Pressure Considerations
Inversions may be contraindicated.A tabletop position may be a safer alternative to poses like Downward Facing Dog.
Vertigo Considerations
Provide head-and-shoulder support during rest.Teach students to build a gentle ramp with blocks and a bolster when available.
🤰 Prenatal Yoga Considerations
(General guidance — not a prenatal certification)
If a prenatal student attends class unexpectedly, observe the following guidelines:
Ensure she has an established practice before participating.
If she is new to yoga, it is generally not recommended to begin during pregnancy unless approved by her doctor.
Encourage her to practice in the back row for easier access to modifications.
Avoid lying on the back for more than a few minutes; transition to the left side when coming up.
A ramp (bolster + blocks) is recommended during rest.
For high-risk pregnancies or concerns, refer to a certified prenatal teacher.
Maintain a referral network for safe, supportive care.
Students enrolled in our program may send a Slack DM to Michelle or those interested in enrolling are invited to send a CHAT to begin a conversation.
