Stress Management Management Techniques How Yoga Can Help Reduce Stress By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on October 17, 2023 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print mapodile / Getty Images Trending Videos Close this video player Yoga has long been known as a great antidote to stress. The ancient practice combines modern stress-reducing techniques like moving your body, learning to control your breath, and clearing your mind. Establishing a consistent yoga routine is the best way to experience the difference yoga can make. It can be helpful to start with a simple stress management yoga routine intended for beginners who think they don't have time for yoga. Keep reading to learn more about how different aspects of yoga can help you relax and decompress. Exercise Hatha Yoga is the physical practice of yoga postures. There are many types of hatha yoga: some are slow and more focused on stretching, while others are more fast-paced to create a more intense workout. No one yoga style is best for reducing stress, so pick one that meets your level of physical fitness and personality. Any type of exercise will relieve stress as it keeps the body healthy and releases endorphins, hormones that improve your mood. Yoga also relieves stress through stretching. When you are stressed, you store tension in different places in your body. This can make you feel tight and cause pain. The stretching in yoga releases tension from problem areas, including the hips and shoulders. Relief of low back pain is another common benefit. Release Body Tension With Progressive Muscle Relaxation Breath Control Pranayama, or breath work, is an important part of any yoga practice that translates to life off the mat as well. At the very least, yoga increases your awareness of the breath as a tool for relaxing the body. Although breathing is an involuntary act (you have to keep doing it to stay alive), you can choose to regulate your breath more by bringing attention to it. Simply learning to focus on taking deep breaths is an incredibly effective way to combat stressful situations. Need a Breather? Try These 9 Breathing Exercises to Relieve Anxiety Clearing the Mind Yoga offers several techniques for taming the racing mind. One is breath work, as outlined above. Each breath is tied inextricably to the present moment; you are not breathing in the past or the future, but only right now. Focusing on each inhale and exhale to prevent the intrusion of other thoughts is one way to clear the mind. It is also a basic meditation technique. The performance of yoga poses, or asanas, can also act as a form of meditation. The poses require a lot of physical effort and brain power, so other thoughts and worries are pushed to the side. This will activate a different part of your brain and give it a much-needed break. Press Play for Advice On Getting Exercise Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how physical activity can boost your mental strength. Click below to listen now. Follow Now : Apple Podcasts / Spotify / Google Podcasts Relaxation Each yoga session ends with five to ten minutes spent in savasana, or corpse pose, where participants lie in a comfortable and simply relaxing. While this forced relaxation can be difficult at first, it eventually serves as a total release for both the body and mind. Savasana provides yogis with an opportunity to practice clearing the mind and focusing on their breath. This allows you to go back into the world feeling refreshed and equipped with the tools to combat stress in your daily life. Yoga Nidra is a practice that offers an opportunity for a longer, deeper period of relaxation and an introduction to meditation, which can also be a great stress reducer. 1 Source Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Perciavalle V, Blandini M, Fecarotta P, et al. The role of deep breathing on stress. Neurol Sci. 2017;38(3):451-458. doi:10.1007/s10072-016-2790-8 Additional Reading Smith C, Hancock H, Blake-Mortimer J, Eckert K. "A randomized comparative trial of yoga and relaxation to reduce stress and anxiety." Complement Ther Med. 2007 Jun;15(2):77-83. Epub 2006 Jun 21. By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit