The affect it has depends on you. The main physical benefits are a supple and toned physique. The mental benefits are clarity and calmness of the mind.
Spiritual benefits are harder to define.
Perhaps it can be described as an increasing awareness of the oneness of all. Below is an expansion of the more tangible physical and mental or psychological benefits. Physical Benefits One of the most immediate and best known physical benefits of yoga is increased suppleness. This is the result of the stretching that occurs in yoga. Muscles have three basic states.