Fitness Carter: How Yoga Changes Your Body, Starting The Day You Begin (INFOGRAPHIC)

The Eastern practice of yoga has become a modern-day symbol of peace, serenity and well-being in the West. More than 20 million Americans practice yoga, according to the 2012 Yoga in America study ^[1] , with practitioners spending more than $10 billion a year on yoga-related products and classes.

The mind-body practice is frequently touted for its ability to reduce stress and boost well-being, but it also offers wide-ranging physical health benefits that rival other forms of exercise. While the scientific research on yoga's health benefits is still young, here's what we know so far about its potential effects on the body. View the infographic below and scroll down for more detailed information. ^[2]

Infographic by Jan Diehm for The Huffington Post

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After Class.

Improved Brain Function.

Just 20 minutes of Hatha yoga -- an ancient form of the practice that emphasizes physical postures rather than flow or sequences -- can improve cognitive function, boosting focus and working memory. In a University of Illinois study ^[3] , participants performed significantly better on tests of brain functioning after yoga, as compared to their performance after 20 minutes of vigorous aerobic exercise.

Lower Stress Levels.

Yoga's stress-busting powers may come from its ability to lessen the activity of proteins that are known to play a role in inflammation ^[4] , according to a study published last year from University of California, Los Angeles researchers.

Alter Gene Expression.

A small Norwegian study ^[5] suggested that yoga's many healthy benefits might come from its ability to alter gene expression in immune cells.

Increased Flexibility.

A recent Colorado State University study ^[6] found that Bikram yoga -- a form of yoga in which a series of 26 postures are performed for 90 minutes in a heated room -- is linked with increased shoulder, lower back and hamstring flexibility, as well as greater deadlift strength and decreased body fat, compared with a control group.

After A Few Months.

Lower Blood Pressure.

People with mild to moderate hypertension might benefit from a yoga practice, as a study from University of Pennsylvania researchers found that it could help to lower their blood pressure levels. Researchers found that people who practiced yoga had greater drops in blood pressure ^[7] compared with those who participated in a walking/nutrition/weight counseling program.

Improved Lung Capacity.

A small 2000 Ball State University study ^[8] found that practicing Hatha yoga for 15 weeks could significantly increase vital lung capacity, which is the maximum amount of air exhaled after taking a deep breath. Vital lung capacity ^[9] is one of the components of lung capacity.

Improved Sexual Function.

A 2009 Harvard study ^[10] published in the The Journal of Sexual Medicine showed that yoga could boost arousal, desire, orgasm and general sexual satisfaction for women. Yoga can also improve women's sex lives by helping them to become more familiar with their own bodies, according to a review of studies published in the Journal of Sex and Marital Therapy, as reported by CNN ^[11] .

Reduced Chronic Neck Pain.

A German study published in The Journal of Pain ^[12] showed that four weeks of practicing Iyengar yoga (a type of Hatha yoga that stresses proper alignment and the use of props) is effective in reducing pain intensity in adults suffering from chronic neck pain.

Anxiety Relief.

A 2010 Boston University study ^[13] showed that 12 weeks of yoga could help to reduce anxiety and increase gamma-aminobutyric (GABA) levels in the brain (low levels of GABA have been linked with depression and anxiety disorders).

Relief from Chronic Back Pain.

Researchers at West Virginia University found Iyengar Yoga to be more effective in reducing pain ^[14] and improving mood than standard medical treatment among those with chronic lower back problems.

Steady Blood Sugar Levels in People with Diabetes.

Adding yoga to a typical diabetes care regimen could result in steady blood sugar levels, according to a 2011 Diabetes Care study. Reuters reported that just three months of yoga in addition to diabetes care ^[15] resulted in a decrease in body mass index, as well as no increases in blood sugar levels.

Improved Sense of Balance.

Practicing an Iyengar yoga program designed for older adults was found to improve balance and help prevent falls in women over 65, according to a 2008 Temple University study ^[16] .

After Years.

Stronger Bones.

A 2009 pilot study ^[17] by Dr. Loren Fishman showed that practicing yoga could improve bone density among older adults.

"We did a bone mineral density (DEXA) scan, then we taught half of them the yoga, waited two years, and did another scan," Fishman previously told The Huffington Post ^[18] . "And not only did these people not lose bone, they gained bone. The ones who didn't do the yoga lost a little bone, as you would expect."

Healthy Weight.

Researchers from the Fred Hutchinson Cancer Research Center in Seattle found an association between a regular yoga practice and decreased weight ^[19] -- or at least a maintained weight -- among more than 15,000 healthy, middle-aged adults.

"Those practicing yoga who were overweight to start with lost about five pounds during the same time period those not practicing yoga gained 14 pounds," study researcher Alan Kristal, DPH, MPH, told WebMD ^[20] .

Lower Risk Of Heart Disease.

As part of a healthy lifestyle, yoga may lower cardiovascular risk factors such as high blood pressure, cholesterol and blood sugar, according to Harvard Health Publications ^[21] .

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Half Sun Salutation (Surya Namaskara)

Sun Salutation sequences are traditionally performed as a way to awaken the body. "This is great to do upon rising, even before you have had your first cup of coffee," Bielkus says. To perform the sequence, stand up straight in <a href="http://www.yogajournal.com/poses/492" target="_blank">Mountain Pose</a> (Tadasana) with the feet together and arms at the side of the body with open palms. Sweep the arms up and extend them over the head on the inhale, then exhale and bow forward into a forward bend. On the inhale, lift the torso halfway up, place your hands at your shins and extend the spine. Fold forward again on the exhale. When you inhale, sweep back up and bring the palms together into prayer. Repeat this sequence three or four times. <a href="http://www.youtube.com/watch?v=0LPLwC4pRzk" target="_blank">Click here </a>for a video tutorial.

Camel Pose (Ustrasana)

The gentle heart-opening stretch of the camel pose -- performed either with the hands on the lower back or reaching down to touch the heels -- can be highly invigorating for the entire body. "Camel is great because it's a total front-body opener," Bielkus says. "You have the front of the legs moving forward. ... The core is stretching and the torso is lengthening up. The chest is really opening and expanding so that the lungs can expand full of breath."

Warrior II Pose (Virabhadrasana II)

"This pose combines both leg strengthening and mild back bending, bringing energy into the body," Bielkus says. "Just like the name suggests, this pose awakens the warrior within -- power and strength, but with ease." <a href="http://www.yogajournal.com/poses/495" target="_blank">Click here for basic Warrior II instructions</a>, and try adding what Bielkus calls the "breath of fire" for an extra energy boost. "A great way to rev up this posture is to add in breath of fire -- rapid belly breath, focusing on the exhalation," Bielkus says. "To start, take a deep breath in and then pump the navel in as you exhale. The inhale will take care of itself."

Triangle Pose (Utthita Trikonasana)

After Warrior II, try going into a restorative Triangle Pose. Straighten the front knee and extend the arm forward and then down to the shin, the floor next to the leg, or a block. Reach the other arm up and turn to face the sky, breathing deeply for five breaths, Bielkus advises. Then, repeat on the other side. "This pose is about fully expanding not contracting," Bielkus says. "Focus less about stretching and more about expanding and bringing breath and energy to every cell, every skin pore, every fiber of your being."

Side Plank (Vasisthasana)

For the whole body-strengthening Side Plank, start in a plank pose. Turn to the right side, stacking the feet on top of each other, and lifting the left hand. Breath deeply for five breaths before repeating on the other side. If you're looking to modify the pose, Bielkus suggests bringing either the bottom knee or the forearm down to the ground. "Yoga brings our mind to a oneness and a focused attention," Bielkus says, regarding the balancing poses. "The more that we're coming into a mental clarity or focus, the less energy we're expending on that stress. The cortisol levels can drop and then we feel a little more energized."

Chair Pose (Utkatasana)

The dynamic Chair Pose is performed by standing with the feet together or hip-width apart, and bending the lower body down as if you were sitting on a chair. Raise the arms to the ears and raise the chest up to complete the pose. "This pose is literally translates from Sanskrit as 'powerful' pose," says Bielkus. "Sometimes in class, I refer to it as lighting bolt pose because [of] the amount of energy it creates in the body by using the big muscles of the legs and glutes while also creating a slight backbend, which awakens the spine."

Half-Moon Pose (Ardha Chandrasana)

In addition to warding off stress and anxiety, the Half Moon Pose can be therapeutic for fatigue, <a href="http://www.yogajournal.com/poses/784" target="_blank">according to Yoga Journal</a>. In a forward fold, bring the right hand about 10 inches in front of you and slightly to the right, extending the left leg up while the hips and torso open. Extend the left arm up and hold the pose for five breaths before repeating on the other side. "Any balancing poses are great for finding that inner balance," Bielkus says.

Bridge Pose (Setu Bandha Sarvangasana)

"Back bends are all about unlocking the energy of the spine and nervous system," Bielkus says. Lying on your back, bend the knees and place your feet flat on the floor with arms by your sides. Lift the hips up high and interlace the hands together or leave the arms at the sides of the body. Breathe deeply for five breaths and repeat several times.

Locust Pose (Salabhasana)

For this strengthening pose, lie on your belly with arms by your side and palms down. Then, gently lift the arms, legs, chest and head off the floor and breathe deeply for five breaths, trying to lift up higher with each breath. Repeat three or four times, being careful not to strain the neck. For more of a challenge, extend the arms in front of you, as pictured at left. "You're really stimulating the upper, middle and lower back, and the muscles of the hamstrings are engaging" Bielkus says. "You're using so many muscles in the body to lift yourself off the earth. The neurons are firing to make that all happen."

Right Nostril Breathing (Surya Bhedana)

This energizing pranayama (breathing exercise) offers a counterpoint to the calming <a href="http://www.huffingtonpost.com/2013/06/30/yoga-for-sleep_n_3505226.html#slide=2629257" target="_blank">left nostril breath</a>. To perform the exercise, sit upright in a chair or on the floor in a comfortable cross-legged position, blocking the left nostril with the thumb and extending the fingers. Breathe long and deep, in and out of the right nostril for around five minutes, Bielkus advises. "The right nostril is associated with the energy of the sun," Bielkus says. "This breath is stimulating, invigorating and awakening."