Swellness Blog


Integrating Yoga Into Your Daily Routine

lifestyle wellness yoga Jun 03, 2024
Integrating Yoga Into Your Daily Routine

Photo by Vitaly Gariev

Many people live with mental health challenges, and if you are affected in any way, you must be looking for practical solutions. Luckily, there are various forms of therapy, including yoga. Yoga is one of the oldest practices that involves meditation and physical movement. Take a look at how including yoga in your daily routine positively improves your mental well-being.

Understanding Yoga and Mental Health

Several forms of yoga are practiced by millions worldwide, hatha yoga being the most popular. Yoga is lauded for its several benefits for the mind and body, thanks to how it incorporates poses and breathing exercises. 

History of Yoga

Records of yoga go back more than 5,000 years to ancient India, where it was mainly spiritual. Even before that, there are records of the Vedas in India practicing it as far back as 1,500 BCE. Gradually, yoga has evolved into a mental and physical practice passed down by teachers to students. It became more popular in the West in the 19th and 20th centuries, and it is known for its numerous benefits for mental health today. 

Scientific Support

Yoga goes a long way to improve your strength, balance, and flexibility. It is also crucial for mental health, and scientific explanations support that. Here are more scientifically proven benefits of yoga.

  1. It helps release “feel good” chemicals - Yoga may feature slow and controlled movements but increases your heart rate. The more your muscles work, the more the brain is stimulated to release happy chemicals like serotonin and dopamine, which are effective mood boosters.
  2. It relieves depression - Did you know that yoga can ease depression just as well as physiotherapy and meditation? Yoga sessions leave you feeling happier and more fulfilled, and the best part is that there are no side effects, and it is cheaper than other treatments.
  3. It improves your sleep - If you have issues sleeping at night, which takes a toll on your mental health, yoga helps you calm your nerves and reduce the symptoms of insomnia and anxiety.
  4. It reduces stress - Another benefit for your mental health is that yoga helps you deal with stress. The muscles relax, and you meditate in a peaceful atmosphere with relaxed music, which helps reduce stress levels. 

Yoga Practices For Mental Health

Yoga has several benefits for everyone. You may practice it to help you relax, reduce your stress levels, give you a burst of energy, or help you sleep better. Either way, yoga is effective for your mental health, and the following are the best practices and styles to try. 

  • Hatha yoga: This posture is known for stress relief and relaxation because it focuses on controlled breathing and gentle poses.
  • Vinyasa yoga: Known for its flowing sequences, it is the perfect pose if you want to boost your energy levels and clear your mind. 
  • Restorative yoga: You can practice this if you want to feel rejuvenated and reduce your stress levels. 

Each style has its unique benefits, and you can choose one that matches your goals for mental health.

How To Integrate Yoga Into Your Daily Routine

You will immediately notice the changes when you start incorporating yoga and meditation into your daily routine, and here are some tips to help make it a habit.

  1. Start by setting a place and time for yoga every day. You can dedicate your mornings, lunch breaks, or some time before bed and choose a place to make it part of your schedule.
  2. You can always start small if you are doing yoga for the first time. As you gradually increase the timeframes, a few minutes each day will go a long way.
  3. Considering there are several yoga styles to choose from, it is advisable to pick one that resonates with you and is effective for your mental health. You can explore the different poses to find one that is comfortable and suits your goals.
  4. While making it a daily practice, incorporate breathing exercises and meditation, not just stretches. Mindfulness will be a game changer for your mental wellbeing. 

Addressing Common Challenges 

Practicing yoga, especially as a beginner, comes with its fair share of challenges, but you can overcome them and make it a daily routine. 

Overcoming Obstacles

Beginners often have issues with prioritizing time. It is easy to procrastinate, and that sets you back from reaching your goals. Dedicating a specific time and place for daily yoga gradually becomes part of your lifestyle. Additionally, yoga features subtle body movements, which can be challenging unless you understand the mindfulness part and how it involves breathing exercises and meditation. 

Consistency and Motivation 

You can easily fall off unless you find a way to incorporate yoga into your daily routine. It helps to start small, maybe a few minutes every day, as you increase the sessions. You don’t have to take an hour-long class, at least until your body is comfortable. Buying yoga clothes, mats, and other equipment you need also gets you started. To stay motivated, you can find a partner to attend class with.

Supporting Your Yoga Journey

Now that you are motivated to start your yoga journey, getting support to stay consistent will be crucial for your mental health. Like any other form of exercise, the results will only show if you make it a habit. How do you stay motivated? You can find or form an amazing yoga community from your class or online where you can encourage each other. Mentors will also encourage you on your journey. Remember, yoga is not only for your mental health but also your physical and spiritual well-being, which makes it worth the commitment. 


Yoga has been around for the longest time and is now more popular in the U.S. thanks to its benefits. If you suffer from stress, depression, insomnia, anxiety, or any other form of mental illness, yoga is an effective relief. There are various unique poses and practices to start with, and the best part is that it features gentle movements and meditation, which are just what you need for your goals. Instead of spending hours in class, you can always start small, make it a daily routine, and see the results.