Yoga is one of the best ways to deal with stress and anxiety. It can help you relax and quiet mental chatter, and the deep breathing in your yoga practice can lower your heart rate and blood pressure, and reduce cortisol, the stress hormone. While cortisol helps regulate many bodily functions, too much of it can lead to issues such as high blood pressure, high blood sugar, weight gain, acne, and fatigue. Regular yoga practice can help keep your cortisol levels in check and maintain a zen state of mind. Here are 6 of the best yoga poses to reduce cortisol.
Cortisol 101: Everything You Need to Know
Cortisol is your body’s main stress hormone. It’s produced in the adrenal glands (located on top of your kidneys) and has a variety of effects on different functions throughout the body. Cortisol is released when the body experiences stress and helps the body’s fight-or-flight response by increasing blood sugar, enhancing the brain’s use of glucose, and slowing non-essential functions.
Cortisol can affect nearly every organ system in your body, from your nervous system, to your immune system, and even your reproductive system. It regulates your body’s stress response and helps maintain blood pressure, blood sugar, and immune function.
Your cortisol level goes through ups and downs throughout the day, rising in the morning and falling to the lowest point when you sleep. When you eat, workout, or deal with a stressor, you experience a tiny increase in cortisol. This is all fine and good, but health problems start to pop up when you’re constantly spiking your cortisol. Consistently high levels of cortisol can lead to inflammation, high blood pressure, a weakened immune system, and sleep issues like insomnia.
9 Ways Yoga Reduces Cortisol
- Slows your brain waves
- Deactivates the body’s stress response
- Deep breathing slows the nervous system, and lowers heart rate and blood pressure
- Reduces depression and anxiety
- Helps quiet mental chatter and intrusive thoughts
- Boosts your mood
- Reduces muscle tension
- Improves sleep
- Increases resilience and adaptability
6 Best Yoga Poses to Reduce Cortisol
1. Halasana (Plow Pose)
Plow pose allows you to relax your mind and body, helping you release stress and tension. The pose inverts the body, which calms the nervous system and promotes blood circulation to the brain.
Start lying flat on your back with your legs extended and your arms by your sides, palms down. On an inhale, lift your legs and hips toward the ceiling (use those ab muscles!) bringing your torso perpendicular to the floor. Slowly lower your toes to the floor behind your head with your legs fully extended. If your toes don’t touch the floor, support your back with your hands. If your toes reach the floor, you can leave your arms at your side or interlace your fingers. Hold for up to 2 minutes.
2. Salabhasana (Locust Pose)
The locust pose is a mini backbend that stimulates the parasympathetic nervous system, which can help release stress. It’s a full body energizer movement that calms the mind while strengthening the back of the torso, pelvis, legs, and arms.
Lie on your stomach with your hands by your side and your legs extended behind you with the tops of your feet pressed into the mat. Inhale and lift your head, chest, and arms, with your arms extended straight back. Exhale and lift your legs, squeezing your buttocks and dropping your tailbone toward the ground. Hold the pose, focusing your gaze on the floor and slightly in front of you to prevent the back of the neck from crunching. Hold for 3 to 5 breaths, release and repeat.
3. Balasana (Child’s Pose)
Child’s pose allows for emotional release and promotes mindfulness by encouraging you to focus on your breath and body sensations. It’s a very relaxing pose that can reduce stress and tension in the body.
Starting from a kneeling position, sink back onto your heels. Spread your knees mat distance apart and fold forward, bringing your head towards the floor (your arms can be stretched out in front of you or by your sides). Allow your torso to sit heavy into your thighs, rest your forehead on the floor, and breathe into your lower back. Hold for anywhere between 30 seconds to a few minutes.
4. Vrksasana (Tree Pose)
Tree pose requires focus and mindful breathing as it strengthens and grounds the body. It’s a balancing posture you can use to centre yourself and calm your mind, quieting racing thoughts.
From standing, bear your weight with your right foot and slowly lift your left foot off the ground. Slowly turn the sole of your left foot toward the inside of your right leg, placing it on the inside of your right ankle, calf, or thigh. Bring your hands into any comfortable position, such as prayer pose in front of your heart or above your head, or hanging by your sides. Hold the pose for up to 2 minutes, and repeat on the other side.
5. Paschimottanasana (Seated Forward Bend)
The seated forward bend is known to help reduce stress and lower blood pressure. It’s a calming pose that quiets the mind and stretches your entire back body. Forward folds create space in the vertebrae of the spine, which is the commander of our autonomic nervous system.
Sit tall with your legs extended straight in front of you. Bring your arms up straight over your head, reaching toward the ceiling. Inhale, drawing up your spine, and as you exhale, come forward slowly, hinging at your hips, deepening into your forward bend. To help keep your spine long, imagine your belly coming to rest on your thighs. Hold.
6. Viprit Karni asana (Legs Up the Wall Pose)
Legs up the wall pose helps reduce cortisol levels by activating the parasympathetic nervous system (our rest and digest state). Resting in an inverted position encourages slow breathing, which helps your body to fully relax.
Start seated with your right side up against the wall and your knees bent. Swing your legs up against the wall as you lie back slowly. Your hips should be up against the wall or slightly away from it. Place your arms in any comfortable position and hold anywhere from 2 to 20 minutes.
Yoga is an effective way to reduce cortisol and overall stress. Do these poses regularly to feel better and more relaxed.
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