Fit Focus: Yoga can help restore balance in your life
The next time tension rises, roll out your mat
IN today’s fast-paced world, stress has become an unwelcome companion for many. Deadlines, responsibilities, and constant connectivity can leave us feeling overwhelmed and mentally exhausted.
While stress is inevitable, how we manage it makes all the difference. Yoga is a centuries-old practice that combines mindful movement, breathwork, and meditation to soothe the nervous system and restore balance.
The best part? You don’t need hours on the mat to feel the benefits. Even just 5-10 minutes of targeted yoga poses can melt away tension, lower cortisol levels, and bring a sense of calm. Below, we’ll explore the science behind yoga for stress relief and share five simple poses you can do anytime, anywhere.
It activates the Parasympathetic Nervous System. Stress triggers the ‘fight-or-flight’ response, raising heart rate and blood pressure. Yoga counteracts this by stimulating the parasympathetic nervous system, which promotes relaxation and digestion. Slow, deep breathing (a key part of yoga) signals the brain that it’s safe to unwind.
Yoga also lowers cortisol levels. A 2017 study in Frontiers in Immunology found that regular yoga practice reduces cortisol, the body’s primary stress hormone. Participants reported lower anxiety and improved mood after just 10 sessions.
Yoga releases physical stress. Stress often manifests as tight shoulders, a stiff neck, or clenched jaws. Yoga poses gently stretch and release these areas, breaking the cycle of mental and physical strain.
: Kneel on the floor, toes together, knees hip-width apart. Fold forward, resting your torso between your thighs and arms outstretched. Rest your forehead on the mat and breathe deeply for 5-10 breaths. Why it works: This restorative pose calms the mind, releases back tension, and encourages slow, diaphragmatic breathing.
: Sit close to a wall, then swing your legs up so your heels rest against it. Lie back, arms relaxed by your sides, and close your eyes. Hold for 2-5 minutes, focusing on your breath.Why it works: This gentle inversion reduces fatigue, drains tension from the legs, and slows a racing mind.
: Start on hands and knees (tabletop position). Inhale, arch your back (Cow), lifting your head and tailbone. Exhale, round your spine (Cat), tucking your chin and pelvis. Repeat for 8-10 cycles of breath. Why it works: This flowing movement massages the spine, relieves neck/shoulder stiffness, and syncs breath with motion.
: Sit with legs extended straight, feet flexed. Inhale, lengthen your spine; exhale, fold forward from the hips. Reach for your feet or shins (no forcing!). Hold for 5-8 breaths. Why it works: Forward folds quiet the mind, stretch the hamstrings, and stimulate the parasympathetic system.
: Lie flat on your back, legs slightly apart, palms facing up. Close your eyes and practice 4-7-8 breathing: Inhale for four counts; hold for seven counts; exhale for eight counts and continue for 3-5 minutes. Why it works: Savasana resets the nervous system, while the extended exhales activate relaxation.
Consistency is more powerful than duration. Even five minutes daily is more effective than an hour once a week. Pair with breathwork, try alternate nostril breathing (Nadi Shodhana) to balance energy. Create a Calm Space: Dim lights, light a candle, or play soft music to enhance relaxation.
Stress doesn’t have to dominate your life. With these accessible poses, you can create a portable sanctuary — whether at your desk, before bed, or during a lunch break. The next time tension rises, roll out your mat (or just find a quiet spot) and let yoga do the rest.
Your mind (and body) will thank you.
