Seven Yoga Poses Reduce Cortisol
A new guide details seven specific yoga asanas proven to reduce cortisol levels and relieve stress, supporting both mental and physical health. Hot Yoga of East Nashville has introduced 60-minute restorative classes to expand wellness offerings for both beginners and experienced practitioners.
- Cortisol is a steroid hormone produced by the adrenal glands that helps regulate the body's stress response, metabolism, and blood pressure; however, chronically elevated levels can lead to weight gain, high blood pressure, and a weakened immune system. - The seven yoga poses include the Child's Pose (Balasana), which fosters deep relaxation, and the Legs Up the Wall pose (Viparita Karani), which calms the nervous system and can help balance hormone levels. - Other cortisol-reducing poses are the Downward-Facing Dog (Adho Mukha Svanasana), which calms the mind by releasing tension, and Bridge Pose (Setu Bandhasana), which relieves tension in the lower back and opens the chest. - Restorative yoga, the style of the new classes, utilizes props like bolsters and blankets to fully support the body in poses that are held for longer periods, typically five minutes or more, to facilitate deep relaxation. - This practice is designed to activate the parasympathetic nervous system, the body's "rest and digest" response, which can help slow the heart rate, improve sleep, and enhance emotional balance. - Scientific studies have shown that yoga can lower levels of the stress hormone cortisol, with one study from the journal *Oxidative Medicine and Cellular Longevity* finding significantly decreased cortisol after a 12-week yoga program. - The practice of yoga stimulates the vagus nerve, which plays a key role in allowing the body to shift more easily from a stressed, "fight-or-flight" state to a relaxed one. - Hot Yoga of East Nashville, which has been operating for over a decade, offers a variety of classes including the Bikram method and Vinyasa Power Flow in addition to its new restorative sessions.
