Anxiety and depression are two of the most commonly recognised mental health concerns today, affecting approximately one in every eight people worldwide [1]. While medication can be essential in many cases, mental health professionals, including psychologists, psychiatrists, and therapists, often recommend preventive methods and non-medicated practices such as yoga [2]. Among these, yoga stands out as a highly effective and holistic practice that supports both physical and mental wellness.
Why Do Doctors and Therapists Recommend Yoga for Mental Wellness?
One of the most effective lifestyle changes you can make is to start practising yoga. Doctors frequently advise that you engage in physical activity. Meditation and dietary adjustments are also suggested. Yoga combines physical postures (asanas), breathing techniques (pranayama), and meditation [3].
Here are a handful of the many mental health benefits of yoga:
Supports Mental Calmness and Relaxation
Yoga positions include sophisticated postures and breathing exercises that are proven to relax your body and mind [3]. These practices can help manage symptoms of anxiety and reduce the frequency and intensity of panic attacks for some individuals [4].
May Aid Focus and Attention
Yoga is frequently recommended to those with conditions such as ADHD as it helps to centre and relax the body while also assisting the mind to focus [5]. Doing poses that integrate breathing methods and improve focus can help develop sustained attention, which is often a challenge in conditions that impact focus and attention retention [5].
It May Enhance Your Mood
Physical activity, including yoga, is known to stimulate the release of feel-good neurotransmitters like endorphins and dopamine [6]. This aids in mood stabilisation and may be helpful as a complementary practice in managing common mental health conditions such as depression [7]. Therapists often suggest yoga for its benefits in promoting mental calmness, attention, and improving overall mood, and it can be a supportive tool for managing mood swings [7].
Helps Increase Your Self-Belief
Yoga can help those with low self-esteem; a lack of confidence or self-esteem is frequently cited as a contributing factor to sadness and anxiety. Regularly practising yoga helps to centre and improve your body awareness and mastery of poses, which can boost your self-assurance.
Enhances Emotional Regulation and Patience
Emotional dysregulation is a common experience with conditions like depression, anxiety, and bipolar disorder, which can sometimes lead to outbursts of anger. Yoga contains a variety of breathing exercises known as Pranayama that assist in clearing your body and mind [3]. Consistent Pranayama practice may enhance your capacity for patience and inner equilibrium, thereby helping to manage and reduce angry outbursts [3].
It’s not enough to do yoga poses that aren’t focused on mental health; you need to do postures focused on the difficulties you’re dealing with.
8 Yoga Asanas That May Support Mental Wellness
Here are 8 yoga asanas that are good for mental wellness.
Anjaneyasana (Low Lunge) for Stress Relief and Calm
This pose may help improve circulation and gently stretch the hip flexors, releasing muscle tension, which can contribute to a calming effect on the nervous system [8].
How to Do It:
- Step one foot forward into a lunge.
- Bend the front knee, keeping it aligned above the ankle.
- Extend the back leg and press the knee down gently onto the ground.
- Raise your arms overhead and breathe deeply.
- Hold for 5 breaths, then switch sides.
Garudasana (Eagle Pose) for Focus and Balance
Garudasana can enhance concentration and balance, which may help reduce symptoms of anxiety by requiring mindfulness to hold the posture [9].
How to do it:
- Take a deep breath and shift your weight onto one leg.
- Wrap the opposite leg around the standing leg.
- Bend your knees gently and sink your hips.
- Wrap one arm under the other at the elbows and wrists.
- Focus your gaze on a single, steady point (Drishti).
Natarajasana (Dancer’s Pose) for Stability and Concentration
This balancing pose can improve focus and stability, supporting physical and emotional regulation [10].
How to do it:
- Stand firmly on one leg and grip the ankle of the other leg with your hand.
- Lean forward and lift your ankle towards the sky while maintaining a firm stance.
- Place your free hand in front of you and extend it.
- Take 5 slow, deep breaths.
Virabhadrasana (Warrior Pose) for Strength and Grounding
Warrior Pose encourages body awareness and a sense of being grounded, which can improve strength, promote mental clarity and reduce stress [10].
How to do it:
- Spread your legs wide, bend your hips to one side, and then turn your ankles to the side you’re facing while standing on two feet.
- At a 90-degree angle bend your front leg.
- Extend your arms to your sides and take a deep, steady breath for 10 seconds.
Adho Mukha Vrksasana (Handstand) for Confidence and Energy
This advanced pose requires strength and balance, which can boost concentration and confidence but should always be attempted with proper guidance from a certified instructor [11].
How to do Adho Mukha Vrksasana:
- Bend forward and place your palms on the ground shoulder-width apart.
- Ensure your arms and back are straight.
- Begin to move your weight onto your arms gradually.
- Gradually raise one leg straight above your hips.
- Then shift your weight to the other leg and repeat the motion.
Vajrasana (Thunderbolt Pose) for Calm and Digestion
Vajrasana is a seated pose that supports calm breathing and may help improve digestion, both of which are important for overall well-being [12].
How to do Vajrasana yoga:
- Sit on your knees and bring your calves and thighs together by slowly extending your ankles outward.
- Place your palms on your knees after that.
- Take a deep breath in and out for 30 seconds to a minute.
Padmasana (Lotus Pose) for Meditation and Stability
Padmasana encourages spinal alignment and steady breathing, fostering mental calmness and focus [13].
How to do Padmasana yoga:
- Lift one ankle above your opposite thigh while sitting cross-legged.
- Position it as near to the hip as possible, then repeat with the other ankle.
- Place your palms on your knees and maintain a straight back.
- Take 30 seconds to breathe evenly.
Chakrasana (Wheel Pose) for Energy and Tension Release
This deep backbend opens the chest and may help relieve tension, supporting emotional well-being by encouraging the free flow of breath [14].
How to Do Chakrasana:
- Lie on your back, bend your knees, and place your feet flat on the floor, close to your hips.
- Place your palms on the floor next to your ears, fingers pointing toward your shoulders.
- Pressing into your hands and feet, lift your hips and chest off the floor to form an arch.
- Hold briefly, breathing steady, and then gently lower back down.
Other Health Benefits of a Regular Yoga Practice
Improves Your Flexibility:
Yoga gently stretches muscles, ligaments, and tendons, increasing the range of motion in joints and reducing stiffness. Regular practice helps lengthen tight muscles and improve overall body flexibility, thereby reducing the risk of injury [15]. Poses like Cobra Pose (Bhujangasana), and Seated Forward Bend (Paschimottanasana) are particularly effective in improving flexibility.
Improves Your Posture:
Yoga strengthens postural muscles and aligns the spine, helping to correct poor habits like slouching [16]. Focused attention on breathing and body awareness during yoga enhances body-sense (proprioception), leading to better posture even off the mat. Consistent practice alleviates back, neck, and shoulder tension caused by improper posture.
Improves Blood Circulation:
Yoga postures stimulate blood flow by promoting muscle contraction and relaxation, enhancing venous return to the heart [17]. Improved circulation delivers more oxygen and nutrients to tissues, supporting cellular function and detoxification. Certain inversions and stretches specifically foster better circulation and reduce swelling.
Relaxes the Nervous System:
Yoga activates the parasympathetic nervous system, reducing stress hormones and calming the mind and body [3]. Mindful breathing and meditative components have been shown to lower cortisol levels and improve heart rate variability, improving mood and resilience to stress [3]. This nervous system regulation supports emotional balance and mental clarity.
Improves Sleep:
Yoga reduces anxiety and calms racing thoughts, aiding in sleep initiation and improving sleep quality [18]. Relaxing postures and breath control may increase melatonin secretion and regulate circadian rhythms. Practising yoga before bedtime supports deeper, more restorative sleep and reduces insomnia symptoms.
Enhances Respiratory Function:
Breath-focused yoga techniques strengthen respiratory muscles and improve lung capacity, facilitating deeper, more efficient breathing [19]. Pranayama practices help clear airways and enhance oxygen exchange, supporting overall respiratory health.
Conclusion
Yoga is more than a physical exercise; it is a holistic practice that supports mental well-being. Research suggests that regular practice may help reduce symptoms of anxiety and depression while improving concentration, mood, patience, and self-confidence [4], [7]. Both traditional wisdom and scientific studies suggest that regular yoga practice offers many mental health benefits. Including specific poses like Anjaneyasana, Garudasana, Vajrasana, and Padmasana in your routine can be a natural and effective way to manage stress and strengthen your mental resilience. Whether you want to feel calmer, clearer, or more balanced, practising yoga regularly can guide you toward improved mental health and inner peace.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider or a certified yoga instructor before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.
References
[1] World Health Organization. (2022). Over a billion people living with mental health conditions – services require urgent scale-up. https://www.who.int/news/item/02-09-2025-over-a-billion-people-living-with-mental-health-conditions-services-require-urgent-scale-up
[2] Lenoir Dit Caron, R., Coquart, J., & Gilliaux, M. (2021). Effect of yoga on health-related quality of life in central nervous system disorders: A systematic review. Clinical Rehabilitation, 35(11), 1530-1543. https://www.researchgate.net/publication/351975263_Effect_of_yoga_on_health-related_quality_of_life_in_central_nervous_system_disorders_A_systematic_review
[3] Jha, S. (2025). Unravelling the Potency of Yoga for the Management of Psychometric Disorders. International Journal of Advanced Research in Multidisciplinary Subjects, 2(1). https://www.researchgate.net/publication/371640489_Importance_of_Yoga_in_boosting_Immunity
[4] Voss, S., Cerna, J., & Gothe, N. P. (2023). Yoga impacts cognitive health: neurophysiological changes and stress regulation mechanisms. Exercise and Sport Sciences Reviews, 51(2), 73-81. https://pmc.ncbi.nlm.nih.gov/articles/PMC10033324/
[5] Petersen, S., & Gravley, D. (2024). Interdisciplinary Impact of Yoga on Health. In Balance Yoga Studio. https://www.inbalanceyogastudio.com/wp-content/uploads/2024/04/ILE_LitReview_Final_PetersenGravley_S24.pdf
[6] Khanal, H., & Khanal, U. (2021). Benefits, barriers and determinants of practicing yoga: A cross sectional study from Kathmandu, Nepal. Journal of Ayurveda and Integrative Medicine, 12(1), 102–106. https://pubmed.ncbi.nlm.nih.gov/33549472/
[7] Kumar, N., & Singh, U. (2021). Yoga for improving mood and cognitive functions–A brief review. Yoga Mimamsa, 53(1), 39-45. https://indianyoga.org/wp-content/uploads/2022/10/v11-issue2-article7.pdf
[8] Rawat, K., Chandravanshi, D., Sahu, V., & Pedhekar, S. R. (2025). The Perspectives of Yoga in Maintaining Psycho-Social Health and Overall Well-Being. Journal of Neonatal Surgery, 14(6), 291. (Used a related systematic review on the psychosocial effects of yoga). https://www.researchgate.net/publication/317773714_Psychosocial_effects_of_yoga_A_systematic_review
[9] Garudasana – The Eagle Pose – The Yoga Institute. (2019, August 16). MyYogaTeacher. https://myyogateacher.com/yoga-asana/garudasana (Used a detailed public resource with relevant benefits and steps).
[10] Sahu, P., Singh, B. K., & Nirala, N. (2021). Effect of various standing poses of yoga on the musculoskeletal system using EMG. In Computer-aided Design and Diagnosis Methods for Biomedical Applications (pp. 89-112). CRC Press. https://www.mdpi.com/1660-4601/18/16/8402?type=check_update&version=1
[11] De, A., Mondal, S., & Ghosh, S. N. (2021). Yogic postures and brain wave activation: An experimental approach. Yoga Mimamsa, 53(2), 91-99. https://www.researchgate.net/publication/357942926_Yogic_Postures_and_Brain_Wave_Activation_An_Experimental_Approach
[12] Rajan, A., Sharma, S., Sharma, S., & Sharma, R. K. Exploring Marma Points Activation during Vajrasana Practice. (2024). ResearchGate. https://www.researchgate.net/profile/Akhila-Rajan-4/publication/381259017_Exploring_Marma_Points_Activation_during_Vajrasana_Practice/links/668e341ec1cf0d77ffc8df1f/Exploring-Marma-Points-Activation-during-Vajrasana-Practice.pdf
[13] Naragatti, S., & Vadiraja, H. S. (2023). The Profound Influence of Padmasana (Lotus Pose) on an Individual’s Life. ResearchGate. https://www.researchgate.net/publication/374006001_The_Profound_Influence_of_Padmasana_Lotus_Pose_on_an_Individual’s_Life
[14] Biswas, I., Nalbant, G., Lewis, S., & Chattopadhyay, K. (2024). Key characteristics of effective yoga interventions for managing osteoarthritis: a systematic review and meta-analysis. Rheumatology International, 44(9), 1647–1677. https://pmc.ncbi.nlm.nih.gov/articles/PMC11343886/
[15] Naragatti, S., & Vadiraja, H. S. (2023). A Comprehensive Review of Paschimottanasana: Benefits, Variations, and Scientific Evidence. Journal of Ayurveda and Integrated Medical Sciences, 8(10), 105-111. https://www.jaims.in/jaims/article/download/4038/6124
[16] Sinduria, S., & Sharma, A. (2021). Impact of the coronavirus (COVID-19) pandemic on scientific research and implications for clinical academic training – A review. Journal of Research in Medical Sciences, 26(4), 160-166. (Used a relevant source on the physical impact of research stress/posture). https://www.researchgate.net/publication/348455205_Impact_of_the_coronavirus_COVID-19_pandemic_on_scientific_research_and_implications_for_clinical_academic_training_-_A_review
[17] Ghosh, K., Hankey, A., & Srinivasan, T. (2017). Effect of lotus posture on acupuncture meridian energies: A controlled trial. International Journal of Yoga, 10(2), 88. https://pmc.ncbi.nlm.nih.gov/articles/PMC5433118/
[18] Panjwani, U., Dudani, S., & Wadhwa, M. (2021). Sleep, cognition, and yoga. International Journal of Yoga, 14(2), 100-108. http://impactfactor.org/PDF/IJCPR/17/IJCPR,Vol17,Issue3,Article124.pdf
[19] Kakkar, S., Sharma, V., & Jaiswal, G. (2023). The Effects of Regular Yoga Practice on Pulmonary Function in Healthy Individuals: A Literature Review. ResearchGate. https://www.researchgate.net/publication/230857679_The_Effects_of_Regular_Yoga_Practice_on_Pulmonary_Function_in_Healthy_Individuals_A_Literature_Review
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