How can I use yoga for stress reduction in 2023

Yoga has a strong physical and mental community, and it is growing. The goal of many people who want to create positive growth and focus on self-improvement is to develop a personal yoga practice.

yoga for stress reduction in 2023

yoga for stress reduction in 2023
kike vega / unsplash

Yoga poses can include breathing, meditation, and relaxation techniques. To learn more about how to improve your health, the benefits of yoga are discussed in this section.

How does yoga help alleviate stress and anxiety?

In addition to reducing stress, yoga promotes physical relaxation. The postures increase flexibility, reduce tension, and alleviate pain.

Yoga poses can help you release physical blockages, muscle knots, and tension. They also stimulate the release of mood-boosting endorphins, which are the feel-good hormones that can positively affect how you handle stress.

Your yoga practise is focused on bringing in awareness and concentration.

It is helpful to let go of attachments to positive or negative experiences as we become aware of how transitory our body is. You may also cultivate feelings of love, joy, and serenity.

What does the research say about yoga for stress?

There is evidence of the stress-relieving benefits of yoga.

A study in 2018 found that yoga had a positive effect on women who practised it three times a week for four weeks. The women reported significant reductions in anxiety, stress, and depression after 12 sessions.

Yoga may be a good complementary medicine that can make you less dependent on prescription drugs. In-depth studies should be done to know the long-term role of yoga in treating mental stress.

Yoga poses reduce cortisol levels and have an effect on parasympathetic nerve activity, which promotes relaxation, according to a study published in 2020.

Two researchers found that people who did an 11-minute yoga nidra meditation for 30 days reduced their stress levels, enhanced their overall well-being, and improved their sleep quality.

Yoga nidra made me feel calmer and less anxious. These benefits continued to persist when I followed up six weeks later.

How to use yoga breathing to alleviate stress

In Sanskrit, breathing exercises are the same as breathing in Thailand. This helps relieve stress and calms the mind and body. Breathing techniques can help you have better sleep.

You can also do breathing exercises during yoga practice. These techniques are useful when you are experiencing uncomfortable emotions or difficult situations.

Some examples of popular types of pranayama are:

  • alternate nostril breathing (nadi shodhana)
  • ujjayi breathing
  • breath of fire (kapalabhati)
  • lion’s breath (simhasana)
  • sitali breath
  • humming bee breath (bhramari)

Yoga poses for stress relief

Many people experience a lot of stress with yoga poses.

Cat-Cow Pose (Marjaryasana to Bitilasana)

As you calm your mind and release stress, this pose allows you to connect your breath to your movements. Pause and allow your breath to guide every move.

  • Begin in a tabletop position.
  • Place your wrists underneath your shoulders and your knees underneath your hips.
  • As you inhale, turn your gaze toward the ceiling and allow your belly to move toward your mat, arching your back. This is Cow Pose.
  • As you exhale, draw your chin in toward your chest and bend your spine toward the ceiling, like a cat.
  • Continue to flow between these two positions for 1 minute.
Cat-Cow Pose (Marjaryasana to Bitilasana)
Jared Rice / unsplash

Child’s Pose (Balasana)

The child does a pose to help restore energy. It also stimulates mental and physical relaxation.

Some people place a cushion under their forehead.

  • From a kneeling position, place your knees together or slightly apart.
  • Sit back on your heels.
  • Hinge at your hips as you fold forward, resting your forehead on your mat.
  • Extend your arms in front of you or alongside your legs.
  • Allow your torso to sink into your thighs.
  • Breathe deeply and focus on relaxing your body.
  • Hold this pose for up to 5 minutes.

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

The leaning pose is deep relaxation with lymph flow and circulation

  • Sit on the floor facing the wall, with your body as close to the wall as possible.
  • Lie on your back and place your legs up the wall with straight knees.
  • Position your hips next to the wall or a few inches away.
  • Place your arms alongside your body, or place one hand on your belly and one hand on your chest.
  • Hold this pose for up to 15 minutes.

Corpse Pose (Savasana)

Concentrate on breathing deeply as you calm your mind and let go of tension during this pose.

  • Lie flat on your back with your feet slightly wider than your hips.
  • Allow your toes to splay out to the sides.
  • Position your arms next to your body at a 45-degree angle.
  • Align your head, neck, and shoulders with your spine.
  • Breathe deeply as you allow your body to fully relax.
  • Stay in this pose for 10–20 minutes.

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