How Yoga Improves Mental Health
“Yoga is the Journey of the Self, through the Self, to the Self.” – The Bhagavad Gita
The word Yoga is Sanskrit for Yoke or Union. In the practice of yoga, we seek to create a connection between the mind and body.
Millions of people worldwide are affected by Mental health issues. Mental health problems are rampantly increasing among the youth in modern society, but our society is not mature enough to accept the real problem and still treat it as taboo.
Stress and anxiety have taken over our lives, and there is no proper medication that will help us fight this problem. So is there any alternative?
In such a severe crisis, Yoga is the only ray of hope that can guide people towards the light in their utter darkness.
Yoga, an ancient practice known for its mind-body benefits, has been increasingly recommended for anxiety management. But can yoga be as effective—or even more effective—than medication?
Scientific research shows that yoga is a natural alternative to medication for such health issues. So if the question is, Can Yoga Improve Mental Health?, the answer is yes.
Research shows that yoga activates the parasympathetic nervous system in our body, which will lower the cortisol level (stress hormone) and increase serotonin levels—all key factors in reducing anxiety.
Yoga offers a holistic approach to mental and physical well-being. In this science-backed Mental Health guide, we’ll explore 9 powerful ways yoga improves mental health and why it should be a part of your daily routine.
1. Yoga Improves Mental Health & Reduces Stress and Anxiety
“Almost everything will work again if you unplug it for a few minutes… including you.” – Anne Lamott
One of the biggest mental health benefits of yoga is it lowers the stress hormones like cortisol. Scientific studies have shown that regular yoga practice helps in:
✅ Reduceing cortisol levels (stress hormone)
✅ Activates the parasympathetic nervous system, helping the body relax
✅ Promotes mindfulness, reducing anxious thoughts
By practising yoga, we create a safe space to breathe, slow down, and regain control over our emotions.
2. Yoga Boosts Mood and Fights Depression
“You have power over your mind—not outside events. Realize this, and you will find strength.” – Marcus Aurelius
Yoga is a natural antidepressant. Studies have shown that yoga can increase serotonin (the happiness hormone) and lower symptoms of depression.
Some key ways it helps:
✅ When we do Yoga it increases GABA (gamma-aminobutyric acid) levels in our body, which helps in reducing depression symptoms
✅ Yoga releases endorphins (happy hormones) in our body, which helps in improving our mood.
✅ It enhances self-awareness, making it easier to process emotions.
According to a Harvard study, yoga can be as effective as medication in treating mild to moderate depression, so it is better to go for natural therapy rather than expensive medication which has its side effects.
3. Yoga Improves Mental Health & Improves Sleep Quality
“A good laugh and a long sleep are the two best cures for anything.” – Irish Proverb
When we struggle with sleep insomnia, yoga can help! Research shows that practising yoga before bed can:
✅ Reduce insomnia and sleep disturbances
✅ Lower heart rate, preparing the body for deep rest
✅ Increase melatonin production, improving sleep cycles
A 2020 study in the Journal of Clinical Sleep Medicine found that yoga significantly improves sleep quality and duration, especially in people with high-stress levels.
When we do yoga regularly, it helps regulate our breathing, which leads to maintaining our happy hormones. When we do yoga outdoors, it is far better because we can get connected with nature and that will calm our brain and we can get good sleep at night.
4. Enhances Focus and Mental Clarity
“Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.”
Yoga isn’t just about relaxation; it also sharpens our mind. Studies have found that yoga boosts cognitive function, which will help in:
✅ Memory retention and concentration
✅ Mental clarity, reducing brain fog
✅ Mindfulness, increasing present-moment awareness
5. Helps Manage PTSD and Trauma
“Healing doesn’t mean the damage never existed. It means the damage no longer controls our lives.”
Yoga can work as a secret mantra for individuals who are dealing with post-traumatic stress disorder (PTSD). Yoga can be a therapeutic tool for healing the mind, body, and soul.
Research from the American Psychological Association states that yoga:
✅ Helps in processing and releasing suppressed emotions
✅ It reduces hyperarousal and emotional reactivity
✅ Encourages self-compassion and self-acceptance
6. Lowers Blood Pressure and Heart Rate
“A calm mind brings inner strength and self-confidence.” – Dalai Lama
Yoga’s deep breathing techniques, such as Pranayama, help lower blood pressure and calm the nervous system. This directly benefits mental health by:
✅ Reducing panic attacks and racing thoughts
✅ Improving emotional regulation
✅ Lowering hypertension caused by chronic stress
7. Yoga Promotes Emotional Balance
“Don’t Let Your Emotions Overpower Your Intelligence.” – Drake
Yoga’s basic foundation is mindfulness and breath control, which help in cultivating emotional stability.
People who practice yoga regularly have more emotional balance, such as:
✅ Less emotional reactivity
✅ More patience and self-control
✅ Improved relationships due to better emotional intelligence
8. Strengthens the Mind-Body Connection
“Your body hears everything your mind says.”
Yoga teaches us to listen to our bodies. This deep mind-body connection helps with:
✅ Understanding our emotional triggers
✅ Learning how stress manifests in the body
✅ Using movement as a healing tool for mental health issues
9. Builds Resilience and Inner Peace
“Peace comes from within. Do not seek it without.” – Buddha
Life will always have ups and downs, but yoga helps us to build mental resilience. It teaches us how to:
✅ Respond instead of react to challenges
✅ Find peace within, regardless of external situations
✅ Cultivate gratitude and a positive outlook
How to Start Your Yoga Journey for Mental Health
“Yoga is not about touching your toes, it’s about what you learn on the way down.” – Jigar Gor
Now that we know the mental health benefits of yoga, here’s how to start our journey of yoga and mindfulness:
🕰️ Quick Yoga Routine for Mental Well-Being:
📅 Morning: Start with Sun Salutations for energy and positivity.
📅 Afternoon: If stressed, take 5 minutes for deep breathing.
📅 Night: Unwind with Child’s Pose and meditation before bed.
Best Yoga Poses for Mental Health
“Inhale the future, exhale the past.” – Unknown
We can start our journey of Yoga with these simple yet powerful poses to ease stress and improve your mood:
🧘 1. Child’s Pose (Balasana)
Calms the mind and relieves tension
Encourages deep breathing
🧘 2. Legs Up the Wall (Viparita Karani)
Lowers stress and anxiety instantly
Increases blood circulation to the brain
🧘 3. Cat-Cow Pose (Marjaryasana-Bitilasana)
Improves emotional balance
Releases tension in the spine and nervous system
🧘 4. Warrior Pose (Virabhadrasana)
Boosts self-confidence and inner strength
Increases focus and resilience
🧘 5. Corpse Pose (Savasana)
Induces deep relaxation
Perfect for meditation and mindfulness
“The nature of yoga is to shine the light of awareness into the darkest corners of the body.” – Jason Crandell
We can start today, and let yoga transform our mind and soul. Our mental health should be our top priority.
