6 benefits of yoga for mental health (and how to practice)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore why yoga is good for you, what it does for your body and how it can benefit your mental health. Plus, yoga and meditation exercises to try at home.
Yoga can offer a respite from the daily hustle and help improve your mental wellbeing. Yoga can improve your physical flexibility but it’s also a holistic approach to nurturing the mind and body. Whether you're a seasoned yogi or new to the mat, understanding the benefits of yoga for mental health can help transform your wellness journey.
Why is yoga so good for you?
Yoga is a practice that can help create harmony between the mind and the body through elements including physical postures (asanas), breathing techniques (pranayama), and meditation (dhyana). The holistic approach of yoga can help you calm the mind and find a sense of peace within.
One of the most appealing aspects of yoga is its adaptability. It can be beneficial for anyone—regardless of age or fitness level—who has a goal of self-improvement and self-awareness. The many different styles of yoga and levels make it accessible to all.
Whether you're looking for a gentle practice like Hatha yoga, which focuses on basic postures at a comfortable pace, or something more dynamic like Vinyasa yoga, which synchronizes breath with movement for a more vigorous workout, there's a type of yoga for everyone.
Regular yoga practice encourages mindfulness—a state of active, open attention to the present moment—which can lead to increased patience and a more positive outlook on life. When you're on your yoga mat, you're encouraged to focus on the here and now, leaving behind your worries and stress. This mental reset is one of the key reasons yoga can be so effective in promoting mental wellness.
6 mental health benefits of yoga
Yoga can bring many positive impacts to your mental health and physical health, such as enhancing your thinking, boosting your mood, and promoting strength.
Enhances mental clarity: Regular yoga practice can lead to sharper focus and clearer thinking.
Reduces stress: Yoga is known for its calming effects, which can help in managing depression, stress, and anxiety.
Improves attention span and concentration: Yoga can help to maintain mental focus in everyday life.
Promotes better sleep: Relaxation techniques used in yoga can lead to improved sleep quality.
Boosts mood: Regular yoga practice can lead to an increase in hormones thought to contribute to happiness and mental wellbeing.
Enhances self-awareness: Yoga encourages you to listen to your body and mind, increasing self-awareness and promoting a deeper understanding of your emotions and thoughts.
Things to consider when practicing yoga on your own
Taking up yoga is exciting, but it's important to approach it with care, especially when practicing on your own. By following these tips, you can make your at-home yoga practice a safe, rewarding, and enriching part of your daily routine.
1. Start slowly
Begin with basic poses and gradually increase the difficulty, especially if you’re new to yoga. This can help your body adjust, and guards against injury.
2. Listen to your body
Pay attention to how your body feels during each pose. If you experience any pain, gently ease out of the position—yoga should never hurt.
3. Create a comfortable space
Find a quiet, clutter-free area for your practice. Having a dedicated space can enhance your focus and overall yoga experience.
4. Use proper equipment
A yoga mat is essential for grip and comfort. If needed, try yoga blocks or straps to help support your practice, especially for poses that you find challenging.
5. Stay hydrated
Drink water before and after your yoga session to keep your body well-hydrated.
6. Warm up properly
Begin with gentle stretches or a warm-up sequence to prepare your body for more intense poses.
7. Focus on your breath
Maintain steady, deep breaths throughout your practice to maximize the benefits of each pose.
8. Practice regularly
Even a short daily session can lead to significant improvements in flexibility, strength, and mental wellbeing.
9. End with relaxation
Conclude your yoga practice with a relaxation pose, like corpse pose (savasana), to absorb the benefits of your session and relax your mind and body.
10. Consult a professional if needed
If you have specific health conditions or feel unsure about a pose, consult a yoga instructor or healthcare provider for guidance.
5 yoga and meditation exercises you can try at home
You can enjoy the many benefits of yoga and meditation in the comfort of your own space by starting your yoga practice at home. Start with what feels comfortable and gradually explore more as you grow in your practice—the key is consistency and listening to your body. Over time, you'll notice the positive changes in your physical and mental wellbeing.
1. Basic yoga poses
Begin with simple poses like mountain pose (tadasana), which helps in grounding and centering your body. The cat-cow (marjaiasana-bitilasana) stretch is another great option for beginners, perfect for easing back tension and enhancing spine flexibility. These poses are straightforward and provide a solid foundation for your yoga practice.
💙 Ease into your day by connecting with your breath and body in this Morning Stretch practice.
2. Breathing exercises (pranayama)
Pranayama, or yogic breathing, is a crucial aspect of yoga. Try starting with deep belly breathing, which involves inhaling deeply into your abdomen. This can help calm your mind and reduce stress. Another simple yet effective technique is the alternate nostril breathing (nadi shodhana), known for its ability to improve focus and balance the mind.
💙 Let Mel Mah guide you in the alternate nostril breathing pattern during this session of the Daily Move.
3. Laughing yoga
For a fun and uplifting experience, give laughing yoga a try. This practice combines laughter exercises with yogic breathing, providing a unique way to release stress and boost happiness.
4. Meditation and mindfulness
Pair your physical yoga practice with meditation for an all-round approach to mental wellness. Start with short, guided meditations that focus on your breath or a particular mantra. The goal is to bring your attention to the present moment, fostering a sense of peace and clarity.
💙 Try the 7 Days of Calm series to learn the basics of mindfulness meditation that you can incorporate into your yoga practice.
5. Yoga for relaxation (yoga nidra)
End your day with gentle yoga poses that promote relaxation. Poses like child's pose (balasana)or legs-up-the-wall (viparita karani) are excellent for calming the nervous system and preparing your body for sleep.
💙 Calm your mind and release tension before bed with an Evening Stretch session, and then fall into a Peaceful Sleep with a yoga nidra inspired sleep meditation.
Benefits of yoga for mental health FAQs
How does yoga change your brain?
Yoga can have a profound impact on your brain. It can help in reducing stress hormones and increasing the production of feel-good hormones, which can lead to feelings of positivity and relaxation. Additionally, yoga may boost the production of gray matter in the brain, which is involved in muscle control and sensory perception, such as seeing and hearing. Meditation and mindfulness practices in yoga can also enhance cognitive functions like memory and attention span. These changes can contribute to an overall sense of wellbeing and mental clarity.
How often should I do yoga?
The frequency of your yoga practice depends on your personal goals and lifestyle. However, even a short practice of 20 minutes a day can offer significant benefits. Regular practice can help maintain flexibility, reduce stress, and improve mood. If you’re aiming for more intensive physical benefits like building strength or losing weight, try to practice more frequently or for longer sessions. The key is consistency—even a few minutes daily can be more beneficial than longer, infrequent sessions.
When should you not do yoga?
While yoga is generally safe for most people, there are certain situations where you should avoid it or seek medical advice before practicing. If you have a recent injury, chronic health conditions, or are pregnant, it’s important to consult with a healthcare provider first. Additionally, if you feel sick or have severe pain, it’s best to rest and recover. Remember, yoga is about caring for your body, not pushing it beyond its limits.
Will 20 mins of yoga a day make a difference?
Consistent yoga practice, even for just 20 minutes a day, can make a significant difference in your physical and mental health. Short daily sessions can improve flexibility, muscle tone, and mental focus. They can also help in managing stress and improving sleep quality. The beauty of yoga is that every bit counts, and even small amounts of regular practice can contribute to a healthier, happier you.
Calm your mind. Change your life.
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