Yoga is not just about touching your toes and holding a pose. We asked an Australian yogi legend for the top hidden benefits of yoga for people still on the fence about starting.

John Ogilvie discovered yoga during a challenging period in his youth. Through this, he built a passion for teaching Purna Yoga and established Byron Yoga Centre in 1988, emphasising a holistic approach. His commitment to regular practice and mindful living continues to be an inspiration for others seeking balance, purpose and growth through yoga. 

Yoga is known for improving flexibility, but its lesser-known benefits can make an impact on daily life. From effects on digestion, bone density and the nervous system, yoga provides support for the mind and body in different ways unimagined.

Yoga goes beyond flexibility

While flexibility improves with yoga, that’s really just the beginning. Yoga enhances posture, joint mobility, balance, and muscle endurance, which becomes especially important as we age.

Certain poses improve bone density, particularly weight-bearing postures like Warrior II or Downward Dog. These can support the prevention of conditions like osteoporosis.

Regular yoga also boosts circulation, lymphatic drainage, and cardiovascular health, especially in slower, sustained practices where the parasympathetic nervous system is activated.

Mental clarity and emotional balance

Yoga is one of the most accessible tools for calming the nervous system. Through breathwork (pranayama), mindfulness and movement, yoga teaches the body to downregulate from fight-or-flight mode.

This can translate into better sleep, more emotional stability, and a greater ability to handle daily stress. In fact, yoga has been shown to reduce cortisol levels, the stress hormone that impacts everything from digestion to immunity.

Many of our students report feeling clearer, lighter and more present after just a few days on retreat or in training.

Yoga supports good digestion

Certain yoga poses gently stimulate the digestive organs, supporting peristalsis and overall gut health. Twists, forward folds and belly-down postures help relieve bloating and support detoxification.

But it’s not just the physical movements. Stress and digestion are closely linked and yoga’s calming effect on the nervous system naturally helps relieve digestive issues triggered by anxiety or tension.

Pranayama can be transformative

Breath is often overlooked in modern yoga classes, but it’s one of the most transformative aspects of traditional practice. Conscious breathwork (pranayama) not only improves lung capacity but also supports emotional regulation, focus and energy levels.

Techniques like alternate nostril breathing or extended exhalation help balance the hemispheres of the brain, reduce anxiety and promote mental clarity. Breath is the bridge between body and mind, and learning to work with it is life-changing.

Yoga brings people together

While yoga is often thought of as an individual practice, its social benefits are profound. Coming together for a class, retreat or training creates a sense of shared intention and community.

This connection fosters belonging, emotional support and motivation. This is especially true for people navigating isolation, big life transitions or mental health challenges. At Byron Yoga Centre, we often see lifelong friendships and support networks begin on the mat.

It’s a lifestyle, not just a class

Yoga isn’t just something you do, it’s a way of being. Over time, regular practice influences our choices, relationships, and the way we relate to ourselves and the world around us.

You might notice yourself becoming more patient, more aware of your habits and more in tune with your values. That’s yoga, working quietly in the background.

The mat is just the starting point. The real practice is how you live your life.

Has yoga ever helped you in a way you didn’t expect? Leave us a comment below!