Yoga for cortisol: Child’s Pose, Downward Facing Dog and other yoga asanas to reduce stress

Cortisol, also known as the stress hormone, plays a big role in your physical and mental health. Cortisol helps regulate your metabolism, reduce inflammation, and control your blood sugar levels. High quantities of cortisol, however, can have negative effects on your health, including anxiety, depression, and other mood disorders.

Yoga is a fantastic way to unwind and relax your mind and body. Numerous scientific studies have, in fact, shown that practicing yoga regularly can reduce stress and cortisol levels in your body. The breathing exercises and mindfulness that Yoga offers can help calm the nervous system and foster a sense of well-being.

An intervention published in the American Journal of Psychiatry found that yoga can improve mood and reduce depressive symptoms. Another review published in Psychosomatic Medicine found yoga to significantly reduce cortisol levels.

Here are a few asanas that can help you naturally lower your cortisol levels and manage stress.

Balasana (Child’s Pose)

How to perform:

• Kneel on the floor with your knees slightly apart and toes touching each other.
• Lower your forehead to the floor by bending forward while sitting back on your heels.
• Raise your arms in front or keep them by your sides.
• Maintain this pose for 1-3 minutes while breathing deeply.

Benefits: This pose can relieve tension in the back, neck, and shoulders, promoting relaxation, and calming the nervous system.

Adho Mukha Svanasana (Downward-Facing Dog)

How to perform:

• Begin by coming onto your hands and knees. Bring your hands slightly in front of your shoulders, spread your fingers wide and press down through your knuckles, and tuck your toes.
• Exhale as you lift your knees and reach your hips up and back. Keep your knees slightly bent as you press the backs of your thighs toward the wall behind you and reach your heels toward the mat.
• Press the base of your index fingers into the mat. Relax your neck and keep your head between your upper arms.
• Hold for 30 seconds to 1 minute, breathing deeply.

Benefits: This pose improves circulation and calms the mind, which helps lower stress and cortisol levels.

Viparita Karani (Legs Up the Wall Pose)

How to perform:

• Sit on the floor facing a wall. Lower your shoulders and head to the floor. Then stretch your legs up the wall, with your feet hip-distance apart.
• Relax your legs against the wall. Release all effort.
• Settle into the pose and breathe for at least 10 minutes.
• To come out of the pose, bend your knees and roll to your side. Remain here for a few breaths before using the strength of your arms to slowly push yourself back up to seated.

Benefits: This restorative pose relieves stress and anxiety while calming the nervous system.

Setu Bandhasana (Bridge Pose)

How to perform:

• Lie down on your back near the edge of a standard yoga mat, with your knees bent and feet positioned hip-width apart, parallel.
• Press your feet into the mat, then lift your back upwards to form a straight line between your head and legs or an inverted ‘V’ shape.
• Put your hands together underneath your body or rest them beside you for support.
• Open the front of your chest by drawing your shoulder blades down your back and away from your ears.
• Push with your feet and relax your shoulders and neck.

Benefits: Bridge Pose stretches the spine and opens the chest, promoting relaxation.

Savasana (Corpse Pose)

How to perform:

• Lie flat on your back with arms at your sides, palms facing upward.
• Allow your feet to fall naturally to the sides and close your eyes.
• Focus on your breath and try to clear your mind for 5-10 minutes.

Benefits: Savasana helps reduce stress, lower blood pressure, and calm the nervous system.

Uttanasana (Standing Forward Bend)

How to perform:

• Stand with your feet hip-width apart and arms by your sides.
• Inhale and raise your arms overhead; exhale as you bend forward from the hips.
• Try to touch the floor or let your hands rest on your shins.
• Hold for 30 seconds to 1 minute, breathing deeply.

Benefits: This pose calms the mind and releases tension.

Sukhasana (Easy Pose) with Pranayama (Breathing Exercises)

How to perform:

• Sit cross-legged on the floor with your spine straight and hands on your knees.
• Close your eyes and focus on your breath.
• Practice deep, slow breathing for 5-10 minutes.

Benefits: Sukhasana, combined with pranayama, helps calm the nervous system, reduce anxiety, and promote mental clarity, making it effective for lowering cortisol levels.

Incorporating these yoga asanas into your routine can be a powerful tool for managing cortisol levels. Along with regular practice, these poses promote relaxation and enhance your overall mental and physical well-being.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.