We’ve all heard of the runner’s high—that incredible buzz that runners experience after a hot, detoxifying run. It’s not just in their imaginations either; running has physical as well as mental payoffs due to the release of endorphins. These “feel-good” chemicals can leave you feeling stronger, clearer, and just plain happier.
But what about yoga? Can spreading out your mat after a tough vinyasa class leave you with the same kind of high? The response is: Yes, absolutely! Yoga does release endorphins. Some styles, like Vinyasa or Power Yoga—those more dynamic and athletic styles—can provide you with an immediate kick of endorphins that linger long after class has ended. And even if you’re not moving through sun salutations on a daily basis, just being consistent with yoga can alter your brain chemistry in a positive manner.
How Exercise (Including Yoga) Boosts Your Mood
Pretty much any kind of regular exercise will get you an endorphin boost. In addition to making you feel good, exercise can:
- Make your heart, muscles, and bones stronger
- Decrease blood pressure
- Increase metabolism, energy, and self-esteem
- Assist in decreasing body fat
- Lower the risk of chronic diseases such as diabetes and heart disease
- Improve concentration and memory
- Reduce stress, anxiety, and even PMS symptoms
- Increase brain function and overall mood
What Exactly are Endorphins?
Endorphins are chemical substances your body creates—neurotransmitters, to be specific. They assist in sending signals through your nervous system, particularly ones that diminish feelings of pain and anxiety. They’re commonly called “feel-good chemicals” and are largely responsible for that runner’s high feeling.
These drugs bind to the opioid receptors already present in your system. That’s why you may experience a post-exercise high, a glow after a good meal, or even a languid euphoria after sex. Although many activities will cause endorphins to be released, exercise and yoga are particularly potent.
These are only a few advantages of having those endorphins circulating:
- Less stress
- Fewer signs of anxiety and depression
- Greater sense of well-being
- Greater feelings of pleasure and happiness
- Enhanced self-esteem
- Decreased perception of pain
How Does Exercise Improve Mood?
In addition to endorphins, exercise and yoga also increase a substance known as GABA. The combination of endorphins and GABA results in a long-term, soothing feeling—even after the exercise is over. Such drugs can treat stress and anxiety similarly to antidepressants or anti-anxiety medication.
That being said, if you’re experiencing issues with mental health, it’s always best to touch base with your healthcare professional. Yoga and movement are great tools for self-care, but they’re best utilized within a larger context for your overall well-being.
4 Yoga Poses That Release Endorphins Fast
If you’re in a hurry but still desire a mood lift, incorporate these go-to yoga poses. Whether you’re held captive at your desk or simply need to take a break, they’ll revitalize and refresh you.
1. Downward Facing Dog
This timeless pose is an entire-body stretch and a soft inversion. It extends your spine, expands your body, and quiets your breath.
How to do it:
- Start at the back of your mat with your feet hip-width apart and toes pointing forward
- Bend your knees and fold forward
- Walk your hands out until your body forms an inverted “V” shape
- Spread your fingers wide and keep your hands shoulder-width apart
- Push into the mat, lift your sit bones toward the ceiling, and lengthen your spine
- Keep your knees bent as needed, or straighten your legs if it feels good
- Let your head dangle and look down between your feet
- Sit upright for 10 deep breaths
2. Ragdoll
Ragdoll is wonderful if you have been sitting for many hours. It can relax your back and shoulders and wake up your energy.
How to do it:
- Stand with your feet hip-width or wider apart
- Softly bend your knees, draw your belly towards your spine, and fold forward
- Place stomach on thighs and bring chest towards knees
- Relax completely your head
- Take opposite elbows and let your top body hang loose
- Sway from side to side if you prefer
- Hold for 10 breaths
- To exit, keep knees bent and roll up slowly
3. Crow Pose
Nothing empowers and concentrates you like a successful arm balance. Even when you’re just trying in front of the mat with your toes still down, Crow is a confidence builder.
How to do it:
- Begin at center of your mat with big toes together
- Squat down and put your hands on the mat in front of you
- Spread fingers wide and come onto tiptoes
- Put your knees by your armpits, on top of your upper arms
- Push your weight into your hands and lift your hips
- Practice lifting one foot and then both, bringing toes to touch
- Activate your core, look forward, and hold for 3–5 breaths
4. Crescent Lunge
This invigorating standing pose makes you feel strong and earthy. Concentrate on having your back leg strong and your balance even.
How to do it:
- Stand at the front of your mat with your toes pointing forward
- Place your hands on your hips
- Step back with your right foot and lift your heel, keeping the ball of your foot on the ground
- Bend your left knee so that the thigh is parallel to the floor
- Pull the right hip back slightly to turn the hips
- Draw the belly in and bring the shoulders over the hips
- Raise your arms up, palms facing each other, fingers pointing toward the sky
- Relax your shoulders, keep your eyes forward, and hug everything in toward your center
- Hold for 5 breaths, and then step forward and do it on the opposite side
6 Other Easy Ways to Increase Endorphins
You don’t always have to hit the gym or the mat to get those endorphins flowing. Here are some easy and enjoyable ways to perk up your mood:
- Do something new – Acquiring a new skill or trying something thrilling (such as hiking, surfing, or climbing) can provide a shot of adrenaline and endorphins.
- Have a glass of wine – Moderate amounts of red or white wine have been linked to endorphin release. Just remember: moderation is key, and only if you’re of legal drinking age!
- Enjoy a great meal – Cooking something delicious or going out to eat can lift your mood. Some foods like strawberries, dark chocolate, oranges, nuts, grapes, and spicy peppers are even known to help stimulate endorphins.
- Meditate – A daily meditation routine can make you feel more balanced, focused, and satisfied throughout the day.
- Laugh – It can be a funny TV show, a night out at the comedy club, or hanging out with friends, but laughter is medicine. Give laughter yoga a try for something new!
- Dance it out – Turn on your favorite music and dance around your room. Similar to running or doing yoga, dancing is a great way to get those endorphins going—plus, it’s fun.
Bottom Line
Whether you’re flowing through yoga poses, dancing in your kitchen, or enjoying a good meal, there are so many natural ways to access your body’s feel-good chemicals. So the next time you’ve got a midday slump or are feeling off, try one of these endorphin-boosting tricks. Better yet, start a daily yoga routine—and you might just find yourself seeking that “yoga high” more frequently!
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