There have been mornings when I wake up with a racing mind, already carrying the weight of the day ahead. The old version of me would jump straight into my to-do list, trying to do everything all at once and end up doing nothing. Now, I pause. I sit quietly, sip warm water, breathe slowly, meditate for a few minutes and move through a few gentle stretches. These small rituals shift something in me. I notice the anxious energy softens. My mind feels steadier.
Yoga supports mental health in many ways, and it isn’t about being able to touch your toes. At its heart, yoga teaches us to notice, to slow down, to connect breath with movement, and to stay present in the moment. Studies show that regular yoga practice can reduce stress, calm the nervous system, and even improve sleep and emotional balance. And no, you don’t need to have certain body type or be flexible enough to do these things.
One of the most powerful tools in yoga is the breath. A few slow, steady breaths can signal safety to the body, lowering stress hormones and calming the mind. Movement helps release the tension we often carry without realising. And the practice of stillness, be it in meditation or lying down at the end of a session (shavasana) reminds us that it’s okay to simply rest.
The beauty of yoga is that it meets you where you are. On some days, it may be ten minutes of gentle movement. On others, it might just be pausing at your desk to close your eyes and take 3-5 deep breaths. These small practices add up creating space for more clarity and regulating your nervous system. You don’t need a mat, a perfect pose or even an hour to benefit from yoga. You just need a willingness to pause and to listen inward.
So here’s a gentle invitation- at some point today, stop for a moment. Place one hand on your heart, another on your belly, take a slow breath in letting your belly expand and an even slower breath out letting your abdomen go in. Notice how you feel. That small pause is yoga, and it might just be the beginning of calm.