Yoga for Mental Wellness
Combine movement, breath, and mindfulness for holistic healing
Yoga & Mental Health
Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. Research shows that yoga can be as effective as medication for treating depression and anxiety in some cases.
How Yoga Works for Mental Health
- Mind-body connection: Yoga integrates physical movement with mental awareness
- Nervous system regulation: Activates the parasympathetic nervous system
- Neurotransmitter balance: Increases GABA, serotonin, and dopamine
- Stress hormone reduction: Decreases cortisol levels
- Body awareness: Develops interoception and self-regulation
Benefits for Mental Health
Research-backed benefits of yoga practice
Yoga Styles for Mental Health
Hatha Yoga
Slow, gentle movements with focus on alignment and breath
Best for: Beginners, stress relief, gentle movement
Vinyasa Yoga
Flowing movements synchronized with breath
Best for: Energy, focus, dynamic practice
Yin Yoga
Long-held poses for deep stretching and relaxation
Best for: Stress relief, flexibility, meditation
Restorative Yoga
Props-supported poses for deep relaxation
Best for: Anxiety, insomnia, recovery
Kundalini Yoga
Breath work, chanting, and spiritual practice
Best for: Spiritual growth, energy work
Trauma-Informed Yoga
Safe, gentle practice for trauma survivors
Best for: PTSD, trauma recovery, safety
Beginner Poses for Mental Wellness
Child's Pose
Balasana
Benefits: Calming, stress relief, hip opening
Kneel on the floor, sit back on your heels, and fold forward with arms extended. Rest your forehead on the mat.
Cat-Cow Stretch
Marjaryasana-Bitilasana
Benefits: Releases tension, coordinates breath
Start on hands and knees. Arch your back (cow) on inhale, round your spine (cat) on exhale.
Downward-Facing Dog
Adho Mukha Svanasana
Benefits: Energizing, improves circulation
Start on hands and knees, tuck toes, lift hips up and back. Straighten legs and press heels down.
Warrior II
Virabhadrasana II
Benefits: Builds confidence, grounding
Step feet wide apart, turn right foot out, bend right knee. Extend arms parallel to floor.
Tree Pose
Vrksasana
Benefits: Balance, focus, confidence
Stand on one leg, place other foot on inner thigh or calf. Bring hands to prayer position.
Legs-Up-The-Wall
Viparita Karani
Benefits: Anxiety relief, promotes relaxation
Sit close to wall, swing legs up wall, lie back. Arms by sides, palms up.
Corpse Pose
Savasana
Benefits: Deep relaxation, integration
Lie on back, arms by sides, palms up. Close eyes and relax completely.
Bridge Pose
Setu Bandhasana
Benefits: Opens chest, relieves anxiety
Lie on back, bend knees, lift hips up. Interlace fingers under body.
Seated Forward Bend
Paschimottanasana
Benefits: Calming, introspective
Sit with legs extended, fold forward over legs. Reach for feet or shins.
Happy Baby Pose
Ananda Balasana
Benefits: Hip release, playful, stress relief
Lie on back, bring knees to chest, grab feet or ankles. Rock side to side.
Practice Sequences
15-Minute Stress Relief Sequence
A gentle sequence to release tension and promote relaxation
- 1. Child's Pose (2 minutes)
- 2. Cat-Cow Stretch (1 minute)
- 3. Downward-Facing Dog (1 minute)
- 4. Warrior II (both sides) (2 minutes)
- 5. Tree Pose (both sides) (2 minutes)
- 6. Bridge Pose (1 minute)
- 7. Legs-Up-The-Wall (5 minutes)
- 8. Corpse Pose (1 minute)
20-Minute Anxiety Relief Sequence
Grounding poses to calm the nervous system and reduce anxiety
- 1. Seated Meditation (3 minutes)
- 2. Cat-Cow Stretch (2 minutes)
- 3. Child's Pose (3 minutes)
- 4. Downward-Facing Dog (2 minutes)
- 5. Seated Forward Bend (3 minutes)
- 6. Happy Baby Pose (2 minutes)
- 7. Legs-Up-The-Wall (5 minutes)
Guided Yoga Videos
Follow along with these beginner-friendly yoga sessions
Recommended Products
Essential yoga equipment for your practice