Yoga shows promise as a treatment for relieving certain kinds of chronic pain, according to various research. One example: When German researchers compared Iyengar (a style of yoga) with a self-care exercise program among people with chronic neck pain, they found that yoga reduced pain scores by more than half.

The bad news: Factors like stress and a sedentary lifestyle can trigger chronic inflammation, which in turn can raise your risk for disease. The good news: Yoga may be a powerful antidote. Researchers at Ohio State University found that a group of regular yoga practitioners had much lower blood levels of an inflammation-promoting immune cell called IL-6 than a group new to yoga. And when the two groups were exposed to stressful situations, the more seasoned practitioners showed smaller spikes of IL-6 in response. Even more promising, the study concluded that the benefits of a regular yoga practice compound over time.

Much attention has been given to yoga’s potential effect on the persistent dark fog of depression. In a small study, UCLA researchers examined how yoga affected people who were clinically depressed and for whom antidepressants provided only partial relief. After eight weeks of practicing Iyengar Yoga three times a week, the patients reported significant decreases in both anxiety and depression. Moreover, scientists at the University of Wisconsin have shown that meditation increases the activity of the left prefrontal cortex—the area of the brain that’s associated with positive moods, equanimity, and emotional resilience.

The yoga practices of asana (physical postures), pranayama (breathing), and meditation all train you to fine-tune your attention, whether by syncing your breathing with movement, focusing on the subtleties of the breath, or letting go of distracting thoughts. Studies have shown that yogic practices such as these can help your brain work better. Case-in-point: University of Illinois researchers found that immediately following a 20-minute hatha yoga session, study participants completed a set of mental challenges both faster and more accurately than they did after a brisk walk or a jog.

Yoga is a gentle and restorative way to wind down your day. A national survey found that over 55% of people who did yoga found that it helped them get better sleep. Over 85% said yoga helped reduce stress. You can use supportive props like bolsters, blankets, and blocks to make poses comfortable so that you can stay in the pose for longer and continue to breathe.