Yoga pose under the sunset


Upon entering the yoga studio, Mike felt like he didn’t belong. The room was full of women performing difficult and intricate poses. Although Mike had never practiced yoga, his girlfriend convinced him to give it a try.


April, the instructor, greeted him, “Hey, Mike! Welcome to our yoga class.”


Feeling out of place, Mike replied nervously, “Uh, thanks. I’m not sure if I belong here.”


April reassured him, “Don’t worry, Mike. Yoga is for everyone. What kind of yoga do you want to practice today?”


Feeling clueless, Mike said, “I don’t really know. I’m not flexible at all.”


April explained, “That’s okay. We can start with some beginner poses and work our way up,” and led Mike through some gentle stretches.


As Mike moved through the poses, he felt his muscles beginning to loosen up and his breathing becoming more rhythmic. To his surprise, he even managed to hold a few poses for longer than he thought he could.


“Wow, this feels pretty good,” Mike exclaimed.


April smiled and said, “That’s the magic of yoga. There are so many things everyone should know about yoga beyond just the physical benefits. It has the potential to improve your mental health, respiratory health, and overall sense of well-being.”


Mike expressed his curiosity, “I wasn’t aware of that.”


After an hour of challenging yet gratifying yoga, Mike departed the studio feeling more self-assured and grounded than he had ever felt before.


Continue reading below…


man doing yoga



Yoga has been around for centuries and is a popular form of exercise that can help you achieve physical, mental, and spiritual health. However, yoga offers much more than just stretching; it is also connected to Functional Medicine in which it focuses on a holistic approach to health and wellness. Both yoga and Functional Medicine consider the interplay between physical, mental, emotional, and spiritual aspects of an individual. Today we’ll discover the some essential facts about yoga for wellness – from its advantages to common misconceptions – so that you can make the most of your health.


Everything about Yoga, Unlock the Benefits of Yoga for Health and Well-Being!, Dr. Nicolle

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What is Yoga?

Yoga, an ancient practice that has endured for centuries, still remains a widely accepted and enjoyed activity today. It combines physical postures, breathing exercises, and meditation or relaxation to promote physical and mental well-being. The purpose of yoga is to help people achieve a balance between their body, mind, and spirit.


The physical aspect of yoga includes stretching the muscles and joints while improving flexibility and strength. Asanas are utilized together with breath control strategies, such as pranayama (breathing exercises), to promote relaxation while improving vigor through stimulation of the nervous system. These postures can help reduce stress levels while increasing energy levels by stimulating the nervous system.


The mental aspect of yoga involves focusing on one’s thoughts through mindfulness practices such as meditation or contemplation. By practicing mindfulness, individuals become cognizant of their thoughts and feelings, thus enabling them to make better decisions. Additionally, it allows practitioners to gain insight into how their emotions affect their behavior patterns which leads to improved decision making skills.


The spiritual aspect of yoga focuses on connecting with a higher power or source through various methods such as chanting mantras or practicing selfless service (seva). This connection can bring about feelings of peace, joy, love, compassion etc., which helps us move closer towards our true nature – unconditional love.


Yoga, an age-old custom for promoting body and mental health, is becoming increasingly popular among those seeking to improve their wellbeing. Yoga practice is becoming increasingly sought-after by those who are busy and want to take charge of their health, due to its numerous advantages. Next we’ll explore the specific benefits of incorporating yoga into your lifestyle.

Key Takeaway: Yoga, an ancient practice which fuses physical poses, breathing techniques and meditation to create harmony between body, mind and soul. It helps reduce stress levels while increasing energy through stimulating the nervous system as well as cultivating mindfulness for improved decision making skills. Additionally, it can help us tap into our true nature of unconditional love.

Benefits of Yoga for Health

Yoga is a holistic practice that can help improve physical, mental and spiritual health. Yoga offers a wealth of advantages, such as lessening tension, boosting elasticity and stability, and fostering general well-being.


Stress Reduction

Stress reduction is one of the most important benefits of yoga. Stress has been linked to an increased risk for developing chronic diseases such as hypertension, heart disease, stroke and diabetes. Yoga helps to reduce stress by calming the mind through breathing exercises (pranayama) and poses (asanas). It also encourages relaxation through meditation which helps to reduce cortisol levels in the body. Yoga can result in better sleep and increased vigor during the day, due to its calming effects on the mind with breathing techniques (pranayama) and postures (asanas), as well as through meditation which reduces cortisol levels.



Flexibility is a critical advantage of yoga that should not be overlooked. Asanas and pranayama help to stretch the joints, while concurrently strengthening the muscles surrounding them, forming a balanced groundwork for improved posture in and out of your yoga session. This increased flexibility can also reduce injury risk when partaking in activities such as running or weightlifting, since having more mobility in your joints allows them to move freely without risking overextension or tearing ligaments/tendons due to lack of preparation. 


yoga pose


Strength Building

Strength building is another major benefit of practicing yoga regularly; it works all the major muscle groups while challenging coordination between limbs simultaneously, providing an effective full-body workout without having to lift heavy weights or run long distances. This makes it easier on your body, but also keep this is mind – it is great for busy professionals who don’t always have time for traditional workouts but still want to get some form of exercise in daily. Plus, since all poses are done using just your own bodyweight, you won’t need any additional equipment like dumbbells or barbells – talk about killing two birds with one stone. 



By practicing yoga regularly, one can experience heightened self-awareness and confidence while diminishing anxiety and depression symptoms. This is due to its capacity to direct one’s attention inwards rather than outwards onto factors beyond our control – something that could come in handy in this day and age when life can seem so hectic. 


Yoga may be utilized to boost one’s health and well-being, both mentally and physically. Investigating the association between yoga and functional medicine may disclose opportunities for utilizing it as a complementary healing modality for long-term illnesses.

Key Takeaway: Yoga can help busy professionals stay healthy and fit without taking time away from their daily lives. It reduces stress, increases flexibility and strength, while also boosting confidence and improving mental wellbeing – all in one holistic practice.

How Is Yoga Connected to Functional Medicine?

Yoga includes a mix of body positions, breathing exercises, contemplation and calming methods. Yoga has seen a surge in popularity as an effective means of enhancing one’s overall health and wellbeing.


Functional medicine employs a comprehensive outlook to healthcare, examining how dietary habits, physical activity levels, mental health and stress regulation strategies and environmental exposures can influence wellbeing. Yoga is an ideal tool for incorporating these lifestyle changes into your daily routine in order to maximize health outcomes.


Yoga can help reduce stress levels by cultivating mindfulness through its deep breathing techniques and meditation practices, thereby helping to lower blood pressure while improving circulation throughout the body.


Relaxing tense muscles and promoting healthy digestion, regualr practice of yoga leads to better nutrient absorption from food sources which in turn results in increased energy levels over time.


Furthermore, it helps build strength in core muscles that are essential for maintaining proper posture when sitting or standing; thus, reducing strain on the spine for busy professionals who may be prone to chronic pain due to the active (or sometimes even prolonged sedentary) lifestyles associated with their profession(s).


yoga practice outside


Yoga not only provides physical benefits, but also offers mental health benefits such as heightened self-awareness and the ability to regulate emotions through its focus on mindful living. This leads to better decision making skills that steer individuals towards paths more conducive to better health outcomes, instead of relying upon convenience or habituation formed over time without consideration of their effects on one’s wellbeing (i.e., taking the “easy way out”). 


Yoga is an essential element of functional medicine, as it has the potential to diminish anxiety and augment overall wellbeing. By implementing strategies for beginning a yoga regimen in your life, you can further enhance your health and well-being.


Physicians Recommends Yoga

Physicians often recommend yoga as a complementary therapy due to its myriad of physical and mental health benefits. Yoga, as a holistic practice, promotes strength, flexibility, and balance, which can help reduce the risk of injury, alleviate chronic pain, and improve overall physical fitness. Furthermore, yoga’s emphasis on breath control and mindfulness fosters mental well-being by reducing stress, anxiety, and even depression. This mind-body connection encourages self-awareness and emotional resilience, which can have a positive impact on a patient’s overall health and recovery process. By incorporating yoga into their treatment plans, physicians can offer patients a holistic approach to wellness that addresses both physical and mental aspects of health, potentially enhancing the efficacy of conventional medical treatments.

Key Takeaway: Yoga is an excellent way to improve overall health and wellness, as it helps reduce stress levels, increases energy levels and strength in core muscles while providing psychological benefits such as heightened self-awareness and emotional regulation skills. By incorporating yoga into your daily routine you can reap the rewards of improved decision making abilities for healthier outcomes.

Tips for Starting a Yoga Practice

When starting a yoga practice, it’s important to listen to your body and go at your own pace. For those just beginning their yoga practice, it is essential to be mindful of one’s body and progress at a comfortable pace.


1. Start Slowly:

Don’t rush into advanced poses right away; start with basic postures such as mountain pose or downward facing dog, then gradually build up your strength and flexibility over time. Focus on proper form while practicing each pose to get the most out of your practice.


2. Listen To Your Body:

It’s important not to push yourself too hard when doing yoga; rest when needed and don’t force any posture if you feel uncomfortable or in pain. Respect what your body is telling you and adjust accordingly if necessary.


3. Yoga Classes:

Discover an instructor who is able to support you in a secure and productive manner with the basics of yoga; select someone whose presence encourages a sense of comfort for you – this may make all the difference.


yoga class outside


4. Practice Regularly:

Aim for consistency by committing to regular classes or sessions throughout the week; even just 10-15 minutes per day can have a positive impact on both physical and mental wellbeing over time.


Try different styles of yoga; there are many available today, from Vinyasa flow to Yin Yoga. Test out various forms of yoga to identify the one that suits you best.


5. Talk to your health care providers: 

If you’re thinking about practicing yoga, also be sure to talk to your health care providers. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.


Beginning a yoga practice can be intimidating, but with commitment and perseverance it will become an incredibly rewarding experience. Beginning a yoga practice can also be a bit daunting, but dispelling misbeliefs about it is necessary for embarking on the journey.

Common Misconceptions About Yoga

Yoga is often thought of as just stretching and poses, but it’s so much more. It involves breathwork, meditation, relaxation techniques and more. Although yoga can be challenging for some, it is accessible to practitioners of all levels and provides numerous benefits regardless of one’s flexibility. Here are some common misconceptions about yoga:


1. You Have To Be Flexible To Do Yoga – Not true

There are many styles of yoga that range in difficulty level and intensity. Even if you’re not very flexible or fit, there are plenty of options for beginners such as restorative or gentle yoga classes that focus on breathing and relaxation rather than physical flexibility.


2. Yoga Is Only For Women

This misconception couldn’t be further from the truth. Men can also benefit from practicing yoga; it helps with strength building, balance and overall health benefits regardless of gender identity or expression.


man in yoga pose


3. You Need Special Equipment – Nope

All you need is comfortable clothing that allows for movement (such as leggings) plus a mat if possible (although mats aren’t required). Some studios may provide props like blocks or straps which can help deepen your practice but they’re not necessary either – anything around the house will do in place of those items such as books or rolled up towels/blankets etc.


4. It Takes Too Much Time 

Although attending a class at least once per week is ideal for best results over time, even 10-15 minutes per day at home can make a big difference in how your body feels after only one month’s practice. Plus there are lots of online resources available now so you never have to leave your living room to get started with your own personal practice routine today

Key Takeaway: Yoga isn’t just for the limber; men and women of any level can benefit from this practice. No special equipment is needed, you can even make do with items around your house. And don’t worry about finding time – it doesn’t take long to start feeling its effects, so get ready to hit the mat today.

I would love to give you a free resource sheet to support your quest for a healthy mindset. Click the button below to receive your gift.


Everything about Yoga, Unlock the Benefits of Yoga for Health and Well-Being!, Dr. Nicolle


I really wanted to talk about this topic today because I wanted to share some lifestyle-based strategies to improve your overall mindset and mental health, which in turn improves your life. You must do the internal work to improve your overall health. You can do this by learning what motivates you and working each day on improving your mindset. Your thoughts control your feelings, which controls your behavior. You can cultivate certain behaviors and practices that will not only enrich your life, but that you can pass on to your family, friends, and community, so that you can leave a legacy of health to your loved ones.


If you are familiar with my approach, I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, some cancers, just to name a few. Lifestyle modifications, such as stress reduction and mindfulness exercises, can help you feel better about yourself and your life. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.


Is Dietary Supplementation Right For You?

Did you know that what you eat can have a significant impact on your mood and mindset? A poor diet can lead to decreased energy levels, low moods, and even depression. Conversely, a healthy diet can improve your mood, help you feel more energetic, and boost your overall sense of well-being.


For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.


When stress, anxiety, and depression creep in, it can be difficult to stay motivated and keep your head in the game. Fortunately, dietary supplementation can help. Certain vitamins, minerals, herbs and other natural ingredients have been shown to improve moods and reduce stress levels. For example, B vitamins (such as B6 and B12) are essential for maintaining healthy brain function and producing energy. Omega-3 fatty acids, which can be found in fish oil supplements, are known to reduce stress hormones and promote relaxation. Magnesium is also important for mental health – it helps regulate stress hormones, reduce anxiety levels and improve quality of sleep.


In addition to these supplements, there are also a number of herbal remedies that can help with stress management. Herbs such as lavender, chamomile and passionflower can be helpful for calming the body and reducing stress levels. Valerian root is another popular stress-relieving herb – it helps to relax the mind and promote restful sleep.


Ultimately, dietary supplementation can play an important role in improving your mindset and mood. If you’re feeling stressed or down, consider adding some of these supplements to your daily routine! They may just be the key to unlocking your mental wellbeing.


So… if you are unable to eat better and need supplementation, the supplements in my Mindset and Mood Support Bundle may provide the extra boost you need.

Mindset and Mood Support Bundle


These are my favorite Mood Support Supplements to use! This Mindset and Mood Support Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you improve your sleep, decrease your stress, and improve your mental clarity, naturally.


Tools For Motivation And Mindset


Although you don’t need a cushion to meditate, you may want to consider using one at some point.  You could meditate in a chair, or simply sit on the floor if you want. You can also use pillows or cushions from your furnishings to try out. Cushion, chair, bench, floor – it’s all good. Eventually, though, if you’re not sitting upright on a chair, you’ll probably do well to buy a dedicated meditation cushion. The cushion will support your sitting posture and help you create an appealing mindfulness corner that will encourage you to practice every day. I recommend this meditation cushion and mat bundle.



If you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. Even if you don’t have these conditions, journaling can enhance your life in many ways. Having difficulty processing your thoughts and emotions? Journaling can help clear that mental clutter and move towards a positive mindset. Research suggests that keeping a journal can have positive impacts on both mental and physical health. So, to start you on your journey, I recommend this self care journal.



Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.



Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, meditation and mindfulness, as well as healthy and supportive relationships are the best ways to support mental health.


Please talk with your doctor about any complementary health approaches, including supplements, you use. Let me know what you think in the comment section below.


Still Feeling A Little “Off”?

You may want to consider looking at your  neurotransmitter levels.  We’ve all heard of neurotransmitters—those chemical messengers that facilitate the transmission of signals from one neuron to the next across a synapse. But, what do they actually do?


Neurotransmitters influence and regulate a wide range of processes, from mental performance and emotions to pain response and energy levels. It’s no wonder why many people seek professional help when their neurotransmitter levels become imbalanced. Let’s take a closer look at how neurotransmitters work and what options are available for addressing imbalances.


What Is a Neurotransmitters Test?

The best way to determine if there’s an imbalance is through testing.  The Vibrant Wellness Neurotransmitter Test is designed to measure levels of various hormones and chemicals in the brain and peripheral nervous system that play an important role in mood, memory, aging, balance, nervous function, movement, pain perception, eating behavior, sleep/wake cycles, stress biology, heart rate variability (HRV), etc. The Neurotransmitters panel measures levels of important hormones and chemicals in the brain and peripheral nervous system—including serotonin (mood), dopamine (motivation), epinephrine/norepinephrine (energy), GABA (relaxation) , glutamate (balance), acetylcholine (memory) , histamine (inflammation).


It’s also important to note that this test looks at both active levels as well as metabolites which helps identify underlying causes for imbalances such as poor absorption or metabolism. With this data in hand, you can start making changes that help restore balance.


Imbalances in these chemicals can lead to a variety of symptoms including irritability, anxiety or depression; cognitive issues such as forgetfulness; sleep disturbances; fatigue; digestive problems; low libido; weight gain or loss; etc. A Neurotransmitter test is used to detect underlying imbalances that may be causing these symptoms.

Neurotransmitters Test

What Are the Benefits of a Neurotransmitter Test?

A neurotransmitter test can provide valuable insight into your overall health. It can identify any underlying hormonal or chemical imbalances that may be contributing to your symptoms. Once these imbalances have been identified, you can work with your healthcare provider to develop an individualized treatment plan that addresses the root cause of your symptoms. This could include lifestyle changes such as diet modifications or exercise regimens as well as supplements or medications designed to correct any deficiencies in neurotransmitter production.


What Can I Do if My Test Comes Back Positive?

If your test comes back positive for an imbalance in one or more neurotransmitters, there are several things you can do to get back on track. The first step is to identify any underlying lifestyle factors that could be contributing to the imbalance (such as sleep deprivation or poor nutrition). Once you’ve identified those factors, you can begin making changes – such as improving your diet or getting more exercise – to help restore balance. Additionally, certain supplements may also be recommended by your doctor or health care provider in order to promote optimal neurological functioning and support healthy neurotransmitter levels.


In A Nutshell…

 Neurotransmitters are essential for a healthy mind and body – they influence mental performance and emotions while helping regulate key processes like pain response and energy levels. If you’re feeling off balance lately or experiencing unusual symptoms like insomnia or digestive issues it might be worth looking into whether there’s an underlying imbalance in your neurotransmitter levels causing your discomfort. A Neurotransmitters panel test will give you valuable insight into what’s going on within your body so you can take corrective action if needed! With the information gained from this test you’ll be able to better understand what’s going on within your body and make informed decisions about how best to bring yourself back into balance!


PLEASE NOTE: If you or someone you know is experiencing severe stress, anxiety, depression and/or other mental health issues, please contact SAMHSA’s National Helpline1-800-662-HELP (4357), (also known as the Treatment Referral Routing Service) or TTY: 1-800-487-4889. This is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations. Callers can also order free publications and other information.


Yoga for Health FAQs

Yoga is a holistic practice that has been used for centuries to promote physical, mental and spiritual wellbeing. It combines postures (asanas), breathing techniques (pranayama) and meditation in order to bring balance between the body, mind and spirit. Practicing yoga regularly can help reduce stress levels, improve overall health and well-being, strengthen muscles and joints as well as increase flexibility. For those with chronic diseases or conditions such as diabetes or high blood pressure it can also be beneficial by helping manage symptoms through relaxation techniques which helps lower cortisol levels while increasing endorphins. Ultimately, yoga offers an opportunity for busy professionals to take control of their own health by using integrative therapies such as this ancient form of exercise, along with lifestyle changes like diet modifications, to maximize their overall wellness.

By providing a comprehensive approach to physical, mental and emotional wellbeing, yoga is an invaluable resource for health. It helps reduce stress levels, improve flexibility and strength, boost immunity and metabolism, increase concentration and focus, as well as promote better sleep. Practicing yoga regularly can help alleviate chronic pain conditions such as backache or arthritis while also helping to prevent future injuries. Furthermore, yoga has been found to have a positive effect on cardiovascular health by reducing blood pressure and cholesterol levels while also enhancing circulation throughout the body. Moreover, yoga can serve as an effective tool for managing mental health issues such as anxiety and depression by providing a peaceful environment to relax the mind and express emotions.

Yoga is a holistic practice that can help busy professionals improve their physical, mental and emotional health. It combines breath work with postures to create balance in the body and mind. Through its combination of breathing techniques and postures, yoga helps busy professionals reduce stress, increase flexibility and strength, improve posture and circulation, boost immunity, sharpen focus and concentration as well as promote overall wellbeing. Additionally it can also be used to manage chronic conditions such as hypertension or arthritis by increasing mobility while providing relaxation benefits.

Yes, there is scientific evidence for yoga. Numerous investigations have indicated the usefulness of yoga in enhancing physical and psychological well-being. Regular yoga practice has been linked to beneficial outcomes such as stress reduction, increased flexibility and strength, improved immunity, reduced inflammation, better heart health and potential weight loss. Investigations have likewise suggested that yoga could be advantageous in managing chronic conditions, for example, diabetes or joint pain.

Food For Thought

By engaging in yoga, one can cultivate a healthier lifestyle and gain insight into themselves on an emotional level. Whether you are looking for physical benefits or mental clarity, yoga can help provide the balance needed in life. Through regular practice of this ancient discipline, we can learn how to better manage our stress levels and gain insight into ourselves on a deeper level. Yoga has been proven to be a great aid in the realm of functional medicine, so don’t wait – give it a go! With dedication and consistency, yoga for health could be just what you need today.


Take control of your health today with Dr. Nicolle MD‘s integrative therapies and lifestyle change solutions for busy professionals, designed to reduce reliance on medications while optimizing wellbeing. Make the choice now to invest in yourself and take advantage of this life-changing opportunity!


  1. Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for depression: a systematic review and meta-analysis. Depression and Anxiety, 30(11), 1068-1083. Link: https://pubmed.ncbi.nlm.nih.gov/23922209/

  2. Pascoe, M. C., & Bauer, I. E. (2015). A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68, 270-282. Link: https://pubmed.ncbi.nlm.nih.gov/26228429/

  3. Gothe, N. P., & McAuley, E. (2015). Yoga and cognition: a meta-analysis of chronic and acute effects. Psychosomatic Medicine, 77(7), 784-797. Link: https://pubmed.ncbi.nlm.nih.gov/26186435/

  4. Garfinkel, M. S., Schumacher, H. R., Husain, A., Levy, M., & Reshetar, R. A. (1994). Evaluation of a yoga-based regimen for treatment of osteoarthritis of the hands. Journal of Rheumatology, 21(12), 2341-2343. Link: https://pubmed.ncbi.nlm.nih.gov/7699639/

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Last updated on May 9th, 2023 at 10:31 pm

Everything about Yoga, Unlock the Benefits of Yoga for Health and Well-Being!, Dr. Nicolle

Minimize Medications. Maximize Health.

Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.

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