I hated my first yoga class. Pressured by one of my friends, I attended my first class three months ago, grimacing upon first step into the warm studio. The following 60 minutes were a combination of frustration, pain, and a lot of sweat. I was immediately exasperated with how out of shape I felt, and how I struggled to hold the poses that seemed so easy to everyone else in the room.

I primarily consider myself a runner and occasional lifter, the kind of person who scoffed at yoga and considered it a “fake” sport, reserved for mothers and lazy people. However, there I was, in this burning hot studio, lagging behind this too-fit-for-her-own-age grandma clad in Lululemon.

After the hour of humiliation was over, I vowed never to practice yoga again, let alone step foot in that studio.

Three months later, here I am, an avid member of the same studio and a self-proclaimed yogi. I practice at least once a day in addition to my usual regimen of exercise. Looking back over this summer, I can honestly say my journey into the world of yoga has been more profound than anything else I have done. I feel more confident, stronger, flexible, and calm than ever before. So, to my old self and all of the other “yoga-haters” out there: you are wrong. Yoga is freaking awesome.

First of all, yoga isn’t just about stretching, though it does make you much more flexible over time. It increases your strength overall, especially in your arms, through holding some of the positions for extended periods of time. In some of the classes I take, we hold the downward facing dog position for over three minutes. If this doesn’t sound like a lot, try it. It’s hard.

Yoga also improves your posture. Most people spend their day hunched over, whether is be at a desk or at a worktable. Yoga eases that tension you get in your shoulders and neck, and helps you to sit up straighter. Another thing that builds up in your body is lactic acid, which causes your muscles to become slow and sore. Yoga reduces this lactic acid, which is especially good for runners (like me).

One of the most important aspects of yoga is attention to breath. Each post is complimented with an inhale or an exhale, which guides the yogi through a sequence, or holds them in a pose. The first time I did yoga, I was struggling too much to even think about what my lungs were doing. Now, my breath is a crucial part of my concentration to my body while practicing. The form of deep breathing used throughout yoga is called Ujjayi breathing, which increasing lung capacity and sends more oxygen to the brain, which brings down your stress levels.

Though I consider myself not a person of high-stress, I feel a sense of calm after yoga that was previously unbeknownst to me. I felt more productive, active, and generally happy. I had more energy when it came to work and exercise.

As you can see, the benefits of yoga are not just defined to one gender or one demographic. There is a reason why some division 1 athletes practice it, just as there is a reason why some doctors recommend it. Though I never would have guessed as I walked out red-faced three months ago, yoga is, truly, life changing.