Yoga: Fight stress and find serenity
Is yoga right for you? It is if you want to fight stress, get fit and stay healthy.
By Mayo Clinic Staff
Your mobile phone is ringing, your boss wants to talk to you and your partner wants to know what's for dinner. Stress and anxiety are everywhere. If they're getting the best of you, you might want to hit the mat and give yoga a try.
Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga may help reduce stress, lower blood pressure and lower your heart rate. And almost anyone can do it.
Yoga — a mind-body practice — is considered one of many types of complementary and integrative health approaches. Yoga brings together physical and mental disciplines that may help you achieve peacefulness of body and mind. This can help you relax and manage stress and anxiety.
Yoga has many styles, forms and intensities. Hatha yoga, in particular, may be a good choice for stress management. Hatha is one of the most common styles of yoga, and beginners may like its slower pace and easier movements. But most people can benefit from any style of yoga — it's all about your personal preferences.
The core components of hatha yoga and most general yoga classes are:
- Poses. Yoga poses, also called postures, are a series of movements designed to increase strength and flexibility. Poses range from lying on the floor while completely relaxed to difficult postures that may have you stretching your physical limits.
- Breathing. Controlling your breathing is an important part of yoga. Yoga teaches that controlling your breathing can help you control your body and quiet your mind.
- Meditation or relaxation. In yoga, you may incorporate meditation or relaxation. Meditation may help you learn to be more mindful and aware of the present moment without judgment.
The health benefits of yoga
The potential health benefits of yoga include:
Nov. 05, 2015
- Stress reduction. A number of studies have shown that yoga may help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being.
- Improved fitness. Practicing yoga may lead to improved balance, flexibility, range of motion and strength.
- Management of chronic conditions. Yoga can help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia.
See more In-depth
- Yoga for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/yoga. Accessed Oct. 6, 2015.
- Rakel RE, et al., eds. Relaxation techniques. In: Textbook of Family Medicine. 9th ed. Philadelphia, Pa.: Elsevier Saunders; 2016. http://www.clinicalkey.com. Accessed Oct. 5, 2015.
- Selecting and effectively using a yoga program. American College of Sports Medicine. http://www.acsm.org/public-information/brochures-fact-sheets/brochures. Accessed Oct. 5, 2015.
- 6 things to know when selecting a complementary health practitioner. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/tips/selecting. Accessed Oct. 6, 2015.
- Fishbein DB, et al. Overview of yoga. http://www.uptodate.com/home. Accessed Oct. 2, 2015.
- AskMayoExpert. Yoga: Summary. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2015.
- AskMayoExpert. Yoga: Indications and contraindications. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2015.
- AskMayoExpert. Yoga: Cautions. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2015.