In our fast-paced modern lives, stress has become an ever-present companion, impacting our overall well-being. Cortisol, often referred to as the “stress hormone,” plays a pivotal role in this scenario. As an essential hormone produced by the adrenal glands, cortisol serves various functions in the body, including regulating metabolism, immune response, and blood pressure. However, when cortisol levels remain consistently elevated due to chronic stress, it can lead to a range of health issues, from weight gain to sleep disturbances.

In the following paragraphs, we will delve into simple yet powerful methods that promise to not only reduce cortisol but also promote a healthier, more balanced lifestyle. Scientific studies consistently highlight the positive impact of yoga on stress hormones. Research indicates that regular yoga practice can lead to reduced cortisol levels, promoting a sense of calm and overall well-being. Get ready to discover insightful tips that will empower you to take charge of your well-being and navigate the stressors of life with resilience and ease.

Benefits of Yoga Poses to lower cortisol level

Yoga plays a crucial role in lowering cortisol levels due to its multifaceted approach that addresses both the physical and mental aspects of stress. Here’s why yoga is considered important for cortisol reduction:

1. Activates the Parasympathetic Nervous System

Yoga, through its combination of gentle movements, controlled breathing, and meditation, activates the parasympathetic nervous system. This part of the autonomic nervous system is responsible for the “rest and digest” response, counteracting the stress-induced “fight or flight” mode associated with elevated cortisol levels.

2. Promotes Mindfulness and Stress Awareness

The practice of mindfulness in yoga encourages individuals to stay present in the moment, fostering a heightened awareness of thoughts, sensations, and emotions. This increased awareness helps manage stressors more effectively, preventing a continuous surge in cortisol.

3. Encourages Controlled Breathing (Pranayama)

Yoga places a strong emphasis on various breathing techniques, known as pranayama. Controlled and mindful breathing has been shown to directly impact the autonomic nervous system, influencing cortisol secretion and promoting a sense of calm.

4. Reduces Muscle Tension and Physical Stress

The physical postures (asanas) in yoga involve stretching, flexing, and relaxing different muscle groups. This process helps release physical tension and stress stored in the body, signaling to the brain that there is no immediate threat, thereby reducing the need for excessive cortisol production.

5. Improves Sleep Quality

Chronic stress and elevated cortisol levels often contribute to sleep disturbances. Yoga has been linked to improved sleep quality, and a well-rested body is better equipped to manage stress and maintain cortisol balance.

6. Enhances Emotional Well-being

Yoga cultivates a positive impact on emotional health by promoting feelings of calmness, relaxation, and inner peace. This emotional balance is associated with reduced cortisol levels, as stress and negative emotions are mitigated.

7. Balances Hormones

Regular yoga practice has been shown to have a positive impact on the endocrine system, which regulates hormone production, including cortisol. By promoting hormonal balance, yoga helps prevent the excessive release of cortisol during stressful situations.

Best Yoga Poses to lower cortisol level

Engaging in specific yoga poses offers a myriad of benefits when it comes to lowering cortisol levels and promoting overall well-being. One of the key advantages lies in the ability of yoga to stimulate the parasympathetic nervous system, triggering a relaxation response that counteracts the stress-induced elevation of cortisol. Let’s explore some prominent yoga poses and their associated benefits:

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1. Child’s Pose (Balasana):

This gentle resting pose promotes deep relaxation, allowing the body and mind to unwind. As you sink into Child’s Pose, the stretch along the spine and controlled breathing help release tension, leading to a decrease in cortisol levels.

To get into Child’s Pose, start on your hands and knees. Sit back on your heels, lowering your chest towards the floor. Extend your arms in front or place them alongside your body. Rest your forehead on the mat. Breathe deeply and hold for 1-3 minutes.

2. Downward-Facing Dog (Adho Mukha Svanasana):

This invigorating pose not only strengthens the entire body but also encourages blood flow to the brain. The inversion aspect of Downward-Facing Dog has been linked to reducing cortisol levels and improving overall mood.

To get into Downward-Facing Dog, start on your hands and knees, aligning wrists under shoulders and knees under hips. Lift your hips toward the ceiling, straightening your legs, forming an inverted V shape. Keep hands shoulder-width apart, press heels toward the floor, and engage core muscles. Hold for 30 seconds to 1 minute, breathing deeply.

3. Corpse Pose (Savasana):

Often considered the final relaxation pose, Savasana allows for complete surrender and stillness. Practicing mindfulness and controlled breathing in this pose promotes relaxation and can aid in lowering cortisol levels.

To get into Cobra Pose, lie flat on your back with your legs extended and arms by your sides. Close your eyes and focus on your breath. Allow your body to relax completely, letting go of any tension. Stay in this pose for 5-10 minutes, or longer if you wish.

4. Legs Up the Wall Pose (Viparita Karani):

By inverting the legs, this pose facilitates venous return and encourages relaxation. Legs Up the Wall Pose has been associated with reducing stress hormones, including cortisol, and promoting a sense of calm.

To get into Legs Up the Wall Pose, sit close to a wall and lie on your back with your legs extended upward against the wall. Keep your arms by your sides or place them in a comfortable position, palms facing up. Close your eyes and focus on your breath. Stay in this pose for 5-15 minutes, allowing gravity to help drain tension from your legs and promote relaxation.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana):

This dynamic movement between arching and rounding the spine helps release tension and increases flexibility. The rhythmic flow of Cat-Cow Stretch can have a calming effect on the nervous system, contributing to cortisol reduction.

To get into Cat-Cow Stretch, start on your hands and knees in a tabletop position. Inhale as you arch your back, lifting your tailbone and chest towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Continue to flow between Cat and Cow Pose, syncing your breath with movement, for 1-2 minutes.

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6. Forward Fold (Uttanasana):

This pose helps stretch the hamstrings, calves, and spine, promoting flexibility. Uttanasana also calms the mind, relieves stress, and stimulates digestion.

To get into Forward Fold, stand with your feet hip-width apart. Exhale as you bend forward from the hips, keeping your back straight. Let your head hang heavy and relax your neck. You can bend your knees slightly if needed to release tension in the hamstrings. Hold for 30 seconds to 1 minute.

7. Seated Forward Bend (Paschimottanasana):

Paschimottanasana stretches the spine and hamstrings, stimulates the liver and kidneys, and calms the nervous system.

To get into Seated Forward Bend, sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you hinge at the hips and fold forward over your legs. Keep your back straight as long as possible, and then round your spine as you fold deeper. Hold onto your shins, ankles, or feet, depending on your flexibility. Hold for 30 seconds to 1 minute.

As we delve into the benefits of these yoga poses, it becomes evident that incorporating them into your routine not only promotes physical flexibility and strength but also serves as a powerful tool in the management of cortisol levels. The intentional combination of movement, breath, and mindfulness creates a harmonious practice that fosters a balanced and stress-resilient body and mind.

Ayurvedic Health Tips to make the most of yoga to lower cortisol levels

Incorporating Ayurvedic principles into your yoga practice can further enhance its effectiveness in lowering cortisol levels. Ayurveda, the ancient system of medicine from India, emphasizes a holistic approach to health that considers individual constitution, lifestyle, and balance. Here are Ayurvedic health tips to maximize the benefits of yoga for cortisol reduction:

  • Practice According to Your Dosha
  • Adopt a Consistent Routine
  • Include Breathwork (Pranayama)
  • Follow a Nourishing Diet
  • Stay Hydrated with Warm Water
  • Prioritize Relaxation and Rest
  • Include Adaptogenic Herbs
  • Oil Massage (Abhyanga)


As we conclude this journey through the intricacies of cortisol management, we understand that navigating the complexities of cortisol imbalance requires personalized attention and tailored solutions. In the realm of Ayurveda, we believe in the power of root cause treatment, offering a promise of not just managing symptoms but achieving permanent relief. Take a moment to invest in your health and embark on a journey where stress becomes a manageable aspect of life, and your well-being is marked by sustained vitality and peace. Schedule your consultation with Medhya Herbals Ayurvedic doctors today, and let’s work together towards a life of balance and resilience.

At Medhya Herbals, we understand the complexity of your journey, and we are here to offer personalized support. Our team of dedicated Ayurvedic doctors specializes in addressing the root cause of imbalances, providing not just a temporary fix, but a foundation for enduring relief. Do take the next step towards your well-being by scheduling a consultation with our Ayurvedic doctors. Together, we can create a personalized treatment plan that aligns with your unique needs, ensuring a holistic approach to cortisol management.


How does yoga help lower cortisol levels?

Yoga aids in lowering cortisol levels through a combination of physical postures, intentional breath control, and mindfulness practices. The deep, rhythmic breathing patterns inherent in yoga stimulate the parasympathetic nervous system, triggering the body’s relaxation response and counteracting the stress-induced cortisol release. Mindfulness aspects of yoga encourage present-moment awareness, breaking the cycle of chronic stress by fostering a non-reactive mindset. The gentle, controlled movements and stretches in yoga postures also contribute to physical relaxation, releasing tension and signaling to the body that it can shift into a state of calm. As a holistic practice addressing both the physical and mental aspects of stress, yoga provides a powerful tool for individuals aiming to mitigate cortisol levels and promote overall well-being.

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Which yoga reduces cortisol levels?

Yoga styles that prioritize relaxation and gentle movements are particularly effective in reducing cortisol levels. Practices such as Restorative Yoga, Hatha Yoga, and Yin Yoga focus on slow, deliberate poses, deep breathing, and prolonged holds, promoting a calming effect on the nervous system. These styles encourage the activation of the parasympathetic nervous system, triggering the body’s relaxation response and counteracting the elevated cortisol levels associated with chronic stress. Incorporating these calming yoga practices into a routine can contribute to stress reduction, improved emotional well-being, and a more balanced cortisol profile.

What exercise reduces cortisol the most?

While various exercises can contribute to cortisol reduction, aerobic exercises and activities that engage both the cardiovascular and musculoskeletal systems tend to be particularly effective. High-intensity interval training (HIIT), running, cycling, and swimming are examples of exercises that have been associated with significant decreases in cortisol levels. These activities not only improve physical fitness but also promote the release of endorphins, which act as natural stress relievers. Regular participation in such exercises, combined with adequate rest and recovery, can contribute to a more balanced cortisol profile and overall stress resilience. However, individual responses to exercise can vary, and it’s crucial to choose activities that align with personal preferences and f

Does the breathing aspect of yoga play a crucial role in cortisol reduction?

Yes, the breathing aspect of yoga plays a crucial role in cortisol reduction. The deliberate focus on breath control, known as pranayama, is an integral component of yoga that directly influences the autonomic nervous system. Practices such as deep diaphragmatic breathing, alternate nostril breathing, and intentional breath awareness activate the parasympathetic nervous system, promoting a state of relaxation and countering the sympathetic “fight or flight” response associated with cortisol release. By encouraging slow and controlled breathing patterns, yoga helps individuals regulate stress and anxiety, contributing to a reduction in cortisol levels. The conscious synchronization of breath with movement enhances mindfulness, fostering a mind-body connection that further supports overall stress management and well-being.


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About the Author

Nidhi Bansal

Nidhi is the Founder of Medhya Herbals, a wellness venture that offers natural health solutions for Women. She has set on a mission to solve & simplify women's health care problems with all natural and holistic Ayurveda. Medhya Herbals offers Ayurvedic treatment through 1:1 Doctor consultations, Personalised Diet, Lifestyle and Exercise plans and online learning programmes. Start healing today!

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