Benefits of Yoga Improve flexibility and strength. Yoga stretches your muscles. ... Stand up straighter. Many poses in yoga can strengthen the core muscles in your stomach and back. ... Ease stress and anxiety levels. Yoga involves breathing exercises that force you to pay attention to your breath. ... Reduce low back pain. ... Improve sleep. Yoga can help with this, by reducing stress and adding confidence to help make your mind clearer and produce a sense of peace. Many students find that yoga helps with controlling emotions and increases the ability to deal with situations that are frustrating.