Here’s How to Use Yoga for Stress Reduction

How Yoga Helps Ease Stress and Anxiety

Yoga is a powerful tool for relaxation, both mentally and physically. It helps ease stress and anxiety by promoting flexibility, relieving tension, and even reducing pain. Many yoga poses help release muscle tightness, which can also help let go of built-up emotions and stress.

Yoga also encourages the release of endorphins—those “feel-good” hormones that boost your mood and help you handle stress better. Plus, by focusing on the present moment during your practice, you train your mind to be more centered and aware. This can make it easier to let go of negativity and cultivate feelings of joy, love, and peace.

What Research Says About Yoga and Stress

Science backs up yoga’s stress-relieving benefits. A 2018 study found that women who practiced Hatha yoga three times a week for four weeks saw major reductions in stress, anxiety, and depression. This suggests that yoga could be a helpful addition to traditional treatments and may even reduce the need for certain medications.

Another study in 2020 found that yoga stretches help lower cortisol (the stress hormone) and promote relaxation. Meanwhile, an 11-minute yoga nidra meditation, practiced daily for a month, was shown to reduce stress, improve well-being, and enhance sleep. Even six weeks later, these benefits remained!

How Yoga Breathing Can Help with Stress

Breathing exercises, or pranayama, can help you regulate your breath, calm your mind, and relax your body. They’re also great for improving sleep and mindfulness. You can practice these breathing techniques anytime—whether during yoga or when you just need a moment to de-stress.

Some popular pranayama techniques include:

• Alternate nostril breathing (Nadi Shodhana) – helps balance and calm the mind.
• Ujjayi breathing – a slow, ocean-like breath that promotes relaxation.
• Breath of fire (Kapalabhati) – energizing and detoxifying.
• Lion’s breath (Simhasana) – releases tension and boosts confidence.
• Sitali breath – cooling and calming.
• Humming bee breath (Bhramari) – soothing and great for sleep.

Yoga Poses for Stress Relief

Here are some simple yoga poses to help you relax and relieve stress:

1. Cat-Cow Pose (Marjaryasana to Bitilasana)

This flowing movement helps you connect breath to motion, release tension, and calm the mind.

1. Start on all fours with wrists under shoulders and knees under hips.
2. Inhale, arch your back, and lift your gaze (Cow Pose).
3. Exhale, round your spine, and tuck your chin (Cat Pose).
4. Flow between these two movements for about a minute.

2. Child’s Pose (Balasana)

A grounding, restorative pose that promotes deep relaxation.

1. From a kneeling position, sit back on your heels.
2. Fold forward, resting your forehead on the mat.
3. Extend your arms forward or rest them by your sides.
4. Take deep breaths and relax for up to five minutes.

3. Legs-Up-the-Wall Pose (Viparita Karani)

Great for reducing stress, improving circulation, and boosting relaxation.

1. Sit close to a wall and swing your legs up against it.
2. Lie back with arms resting at your sides or on your belly.
3. Breathe deeply and hold for up to 15 minutes.

4. Corpse Pose (Savasana)

A deeply relaxing pose to end your practice.

1. Lie flat on your back, arms relaxed at your sides.
2. Let your legs and feet naturally fall outward.
3. Breathe deeply, allowing your body to fully relax.
4. Stay in this pose for 10–20 minutes.

Yoga Meditation for Stress Relief

You can practice meditation on its own or as part of your yoga routine. Meditation can be done seated, lying down, walking, or even standing.

A great option is yoga nidra, or “yogic sleep,” which is a guided meditation that promotes deep relaxation. It’s perfect for days when you’re too tired for physical yoga but still want to unwind.

Tips for Using Yoga to Manage Stress

• Let go of negativity – It’s normal for negative thoughts to pop up during yoga. Instead of fighting them, simply observe and let them pass. Over time, you’ll develop a habit of detaching from stress and negativity.
• Take yoga off the mat – Apply stress-relief techniques beyond yoga class. Look for ways to simplify your schedule, spend time in nature, and make healthier choices.
• Be kind to yourself – Yoga won’t eliminate life’s ups and downs, but it can help you navigate them with more ease. If yoga ever feels stressful, talk to an instructor to find a routine that works for you.

And, as always, check with your doctor before starting any new yoga practice, especially if you have health concerns.