Hatha yoga, the most commonly practiced branch of the discipline in the United States, is beneficial in reducing stress, according to Ohio State University research. Anyone who has practiced yoga can realize the powerful effects that focusing on the breath and body can have in reducing feelings of stress. Regularly practiced, yoga may in fact provide long-term health benefits by reducing inflammatory and endocrine responses to stress.
Elements of Hatha Yoga
Hatha yoga incorporates yoga postures and breathing techniques that can facilitate a relaxation response of the mind and body. There are a variety of styles of hatha yoga, each with a slightly different focus, according to the National Center for Complementary and Alternative Medicine.
Stress-Reduction Effects of Hatha Yoga
Researchers at Ohio State University tested the effects of yoga on the physiological stress reactions of 50 healthy women. They compared yoga novices to yoga experts and found that the experts, who had been practicing yoga long-term, had significantly lower heart rates and inflammatory responses. Both groups had improved emotional affect in response to the yoga session, researchers reported in the February 2010 issue of the journal "Psychosomatic Medicine."
Yoga Postures for Stress Management
Performing yoga slowly and with mindful breathing is ideal for reducing stress. By focusing your mind on your movement, or posture, and your breath, you do not have room for negative or stressful thoughts to cloud your mind. Virtually any posture can work for stress management, and individuals vary in their preferences. Restorative yoga poses combined with focus on the breath may best induce a relaxed state. Try the cat pose on your hands and knees; round your back as you exhale, and return to a flat back as you inhale, the Mayo Clinic instructs. Repeat for several deep breaths. Legs up the wall is another good pose for stress reduction. To perform this, scoot your bottom against a bare wall, lying flat on your back. Extend your legs up the wall and flex your feet; vary your leg position so that you are comfortable, perhaps bending your knees out to the sides in butterfly fashion.
Yoga Breathing for Stress Management
Breathing techniques require specialized instruction and regular practice to master. It is important to perform breaths correctly for optimal benefits and to reduce any inherent risks. One simple breath is the belly breath. To perform this, lie on your back with a small roll or pillow under your knees. Place your hands on your abdomen and feel your belly rise as you breathe in for a count of 3 to 5. Then exhale for a count of 3 to 5 as your belly empties.
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