Yoga is much more than stretching or relaxation—it’s a complete system that reshapes how we move, think, and recover. Over the past decade, research has started to catch up with what practitioners have long known: yoga improves both the body’s mechanics and the mind’s resilience.

In this talk, Dr Tilak Raj (PhD, Lincoln University; Level 4 Instructor, Yoga New Zealand) combines science with practice to show how yoga can directly enhance physical performance, mental focus, and long-term health. Drawing on his own research—including The Effects of Yoga on Sports Performance and Health (PhD, 2021)—Dr Raj shares evidence from studies on rugby players and community participants, showing measurable gains in balance, flexibility, sprint performance, and cardiovascular function.

These findings come alive through real-world examples such as the Yoga for Back Pain Relief workshops, where data meets daily experience. The session invites the audience to see yoga not as an ancient art sitting outside science, but as a proven, evidence-based approach that belongs in our conversations about sport, health, and human performance.