Table of Contents
In the modern world, no one is a stranger to stress. It is something that is affecting people of all demographics. People who have access to good healthcare manage stress with the help of medication or therapy. Some will leave it as it is to fester. A few people will turn to holistic practices, such as yoga and meditation, to manage stress. Yoga is an ancient Indian practice that has effective exercises like posture, breathing exercises and meditation to manage stress. In this blog, we will discuss the role of Yoga in stress management.
Want to learn more about the Entri Elevate Yoga TTC course? Click here to register now!
Role of Yoga in Stress Management: Introduction
We live in a high-pressure environment now. Stress is a part of everyday life for many of us. As the problem spreads demands for solutions also increase. Hence, the demand for ways to manage stress is on the rise. Instead of traditional methods, many are interested more in holistic wellness. In this way, yoga evolved into a natural and sustainable technique for managing stress and symptoms of anxiety as well as depression. But that yoga is not a quick fix. It is not a paracetamol tablet that numbs a headache in five minutes. It needs consistency in practice to work. Yoga works on body and mind by combining movements, breathing techniques and meditation. Read on to understand the role of Yoga in stress management. We will discuss important practices, poses and techniques in yoga that will help you achieve this aim.
How Does Yoga Help in Stress Management?
1: Which of these is the primary goal of yoga practice?
Yoga helps in stress management through a multi-layered method. The techniques in yoga help both the mind and the body. Given below are the ways in which yoga helps you in managing stress.
| Yoga Benefit | How It Helps with Stress |
| Activates Parasympathetic Nervous System | · Breathing techniques will help calm the body
· The body shifts from a “fight or flight” state to a “rest and digest” state. |
| Augments Mindfulness | · Improve focus on breath and movement
· Puts a stop to overthinking and hence reduces anxiety |
| Lowers Cortisol Levels | · Reduces the levels of stress hormone
· Alleviates tension on both physical as well as emotional levels |
| Strengthens Emotional Control | · Improves self-awareness in the mind
· Helps in the management of emotional reactions |
| Improves Sleep Quality | · Relaxes both body and mind
· Helps to fall asleep faster as well as to sleep deeper |
| Naturally Boosts the Mood | · Rises the levels of serotonin and dopamine
· Lowers anxiety and improves mood |
| Increases Body Awareness | · Helps in improving the connection between mind and body
· Assists in identifying and releasing tension |
| Boosts Consistency and Routine | · Practicing yoga daily can create healthy habits
· Offer structure in daily life |
| Help gain a better Breathing Pattern | · Breath-controlling techniques (pranayama) calm down the nervous system
· Lowers anxiety and panic |
| Help in making better Social Connections | · Group yoga classes offer community
· Lessens the feeling of loneliness and isolation |
| Muscle Tension and Pain are Reduced | · Helps in the relaxation of tight muscles
· Eases physical discomfort resulting from stress |
| Encourages Positive Thinking | · Change one’s focus from negative to positive things
· Builds mental resilience |
Click here to join the Entri Elevate Yoga TTC online course! Register now!
Become a Certified Yoga Instructor
Yoga Teacher Training Course by Entri App: Master authentic yoga techniques, earn certification, and build a successful career as a professional yoga instructor.
Join Now!Key Yoga Practices for Stress Relief
There are some key yoga practices that help you manage stress in a good way. Some of them are mentioned below.
| Yoga Practice | Real name | How does it Help? |
| Postures | Asanas | · Helps in releasing muscle tension
· Improves your flexibility and physical comfort · Calm down the body |
| Breath Control | Pranayama | · Controls breathing to calm down the nervous system
· Lowers anxiety and mental stress · Balances energy |
| Meditation and Mindfulness | – | · Builds awareness and focus
· Reduces emotional reactivity · Increases mental clarity |
| Yogic Sleep | Yoga Nidra | · Helps in inducing deep relaxation
· Enhances sleep quality and reduces anxiety · Improves one’s mental well-being |
| Chants | Mantra | · Calms the mind using sound vibrations
· Improves focus and reduces anxiety |
| Hand Gestures | Mudras | · Channels energy flow in the body
· Enhances concentration and inner calm |
| Yoga Philosophy | Svadhyaya, Santosha, etc. | · Encourages inner contentment and self-awareness
· Promotes long-term peace |
Top Yoga Poses for Stress Relief Part 1
Every yoga pose has its own benefits. Some of them can play a major role in stress management. Poses that help in stress management are given below.
| Yoga Pose | Best For | How It Helps | Props Needed |
| Child’s Pose (Balasana) | Beginners, daily tension | · Gently stretches back and hips
· Calms the nervous system |
Mat, cushion (optional) |
| Legs-Up-the-Wall (Viparita Karani) | Anxiety, fatigue | · Lowers blood pressure
· Reduces anxiety and supports circulation |
Wall, mat, blanket (optional) |
| Bridge Pose (Setu Bandhasana) | Emotional heaviness, mild fatigue | · Opens chest, strengthens core
· Relieves stress and tension |
Yoga block (optional) |
| Cat-Cow Stretch (Marjaryasana-Bitilasana) | Desk workers, back tension | · Loosens spine
· Syncs breath with movement for calm |
Mat |
| Corpse Pose (Savasana) | End of yoga, deep relaxation | · Encourages full-body relaxation
· Integrates benefits of the session |
Mat, eye pillow (optional) |
Top Yoga Poses for Stress Relief Part 2
Some more yoga poses for stress relief are given below.
| Yoga Pose | Best For | How It Helps | Props Needed | |||
| Standing Forward Fold (Uttanasana) | Morning or midday reset | · Releases spine and neck tension
· Soothes the nervous system |
None | |||
| Seated Forward Bend (Paschimottanasana) | Evening wind-down | · Calms the mind
· Deep hamstring and spinal stretch |
Strap (optional) | |||
| Reclining Bound Angle (Supta Baddha Konasana) | Burnout, emotional tension | · Opens chest and hips
· Encourages emotional release and calm |
Bolster, blocks, blanket | |||
| Easy Pose (Sukhasana) | Beginners, daily sitting practice | · Supports meditation and breathwork
· Grounds attention in the present |
Cushion or folded blanket | |||
| Supine Twist (Supta Matsyendrasana) | Bedtime, spinal tension | · Eases spinal tightness
· Stimulates organs and reduces anxiety |
Mat, blanket (optional) | |||
| Happy Baby Pose (Ananda Balasana) | Hip tightness, stress release | · Opens hips and stretches inner thighs
· Releases lower back tension |
Mat | |||
| Thread the Needle Pose | Office workers, upper body stress | · Opens upper back and shoulders
· Relieves tech neck and desk tension |
Mat | |||
| Camel Pose (Ustrasana) | Energy boost, emotional release | · Opens the heart and chest
· Stimulates energy and releases deep emotional tension |
Blocks (optional) | |||
Become a Certified Yoga Instructor
Yoga Teacher Training Course by Entri App: Master authentic yoga techniques, earn certification, and build a successful career as a professional yoga instructor.
Join Now!Breathing Techniques That Reduce Anxiety
Some breathing techniques that will help you reduce stress are discussed below.
| Breathing Technique | How to Practice It | How It Helps with Anxiety |
| Nadi Shodhana (Alternate Nostril Breathing) | Use your fingers to alternate closing each nostril while inhaling/exhaling slowly. | · Balances brain hemispheres
· Calms the mind and body |
| Bhramari (Humming Bee Breath) | Inhale deeply, then exhale while making a soft humming or buzzing sound. | · Soothes the nervous system
· Reduces anxious thoughts and boosts clarity |
| Box Breathing (Four-Part Breath) | Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat. | · Regulates breathing
· Reduces heart rate and physical symptoms of anxiety |
| Moon Breathing | Inhale through the left nostril, and exhale through the right only. Repeat. | · Promotes relaxation
· Eases emotional overload and hyperarousal |
Role of Yoga in Stress Management: Conclusion
Yoga is a method that brings overall healing. It treats the root causes of one’s discomforts, not just the symptoms. The role of yoga in stress management is quite impactful. It might not be a replacement for anxiety medication or therapy with an experienced professional. But yoga can certainly give a boost to your general physical as well as mental health. Practicing mindfulness, Yoga postures, breathing exercises and meditation every day can have quite a positive impact on your mental wellbeing. Are you someone who has good knowledge and practice in yoga and is now looking for qualifications that can elevate you to the level of becoming a yoga mentor? The Entri Elevate Yoga TTC online course is your first steppingstone. They provide online classes, the best mentors and accredited certifications showing your qualifications.
Become a Certified Yoga Instructor
Yoga Teacher Training Course by Entri App: Master authentic yoga techniques, earn certification, and build a successful career as a professional yoga instructor.
Join Now!Frequently Asked Questions
Is it safe to practice yoga if someone has an anxiety disorder?
In general cases, practicing yoga is safe for patients with anxiety disorder. But you have to begin slowly and carefully, maybe even take the advice of a mental health professional you trust.
Is it ok to practice yoga and meditation together?
Of course. It is more than ok. In fact, these two are complementary to each other. Practicing them together often improves the results you have.
Which type of yoga is the best choice if the result you seek is stress management?
Three types of yoga are often suggested for practitioners whose main aim is stress management, they are Hatha, Yin, and Restorative yoga. It is better to avoid intense styles such as power yoga if your primary goal is relaxation.
How long does it take to get stress relief when practicing yoga?
As we discussed in the blog, yoga is more effective when it is practiced regularly with consistency. But the results can vary for everyone. Some might feel the calming effects after just one session. But then if you are looking for real and lasting benefits then practicing yoga daily is the key.
Is yoga helpful in overcoming chronic stress?
Of course. Many studies have reported that practicing yoga daily has reduced chronic stress and its symptoms.
Is yoga safe for beginners?
Yoga is safe to practice for beginners as long as you choose styles and difficulty levels that are suitable for beginners. Having the guidance of a mentor with years of experience is also non-negotiable.
Is it possible to skip therapy and anxiety medication if you are practicing yoga?
Never. Practicing yoga is to supplement the efforts that you are already putting into the betterment of your mental health. It is never a replacement for professional treatment offered by mental health professionals.
How often should an individual practice yoga to improve their stress-related issues?
It is best if you could do at least three to five sessions with a duration of 20- 30 minutes. Always remember that healing through yoga is a long-term process. You can’t expect the results of your practice on the same day. Consistency is the key to reaping the benefits of Yoga healing.
Is it necessary to own equipment to start learning or practicing yoga?
Not necessarily. A Yoga mat and comfortable clothing are the only necessary requirements for practicing yoga. The props mentioned in the blog are optional. In case buying them is not possible for you due to budget restraints or any other reasons then you can replace them with things in our daily lives like pillows, walls or chairs.
