Yoga And Substance Abuse Treatment

Because substance abuse affects both the physical and mental health of a person, and yoga is a holistic practice focused on integrating mind, body, and spirit, it makes sense that yoga could be helpful in addiction recovery.

Yoga has been shown to decrease addictive behaviors, reduce stress, increase self-esteem, improve cognitive flexibility, and enhance overall well-being, all of which can be helpful to someone recovering from a substance use disorder (SUD).

The Benefits Of Yoga For Addiction Recovery

Yoga is an effective complementary treatment for SUDs, and there are many benefits of practicing yoga for addiction recovery support. These include:

  • Improved mood and self-esteem
  • Reduced cravings
  • Decreased addictive behaviors
  • Increased mindfulness (sensory awareness of the present moment)
  • Decreased cortisol (stress hormone) levels
  • Increased awareness of triggers to use
  • Decreased anxiety and depression

  • Greater resilience to stress
  • Increased pain tolerance
  • Improved cognitive flexibility
  • Enhanced self-control
  • Improved physical and mental health
  • Lowered blood pressure and heart rate
  • Improved sleep
  • Enhanced focus and concentration

Several studies have been conducted on the benefits of yoga for substance use. In 2021, the Journal of the American Board of Family Medicine published a systematic review of eight randomized controlled studies on the effects of yoga on individuals struggling with various forms of substance abuse. Seven of the eight studies showed significant results and improved outcomes in substance abuse, pain, and anxiety.

How Is Yoga Used In Addiction Treatment?

Yoga is best used as part of a comprehensive addiction treatment plan and not as the only means of treatment.

The main effect of yoga on addiction recovery may be through cognition, as it improves mood and reduces cravings. Yoga fundamentally cultivates mindfulness, a state of present-moment sensory awareness with less rumination on the past and anxious anticipation for the future. This mindful state can help people cope with stress and move their attention away from triggers and cravings when they arise.

Yoga also helps improve the mind-body connection and provides a person with tools to reduce stress and anxious states by taking conscious control of the breath. This can help get the body out of a reactive, “fight or flight” state and into a state of “rest and digest.”

Substance use disorders are similar to chronic medical illnesses in that they have a high incidence of relapse. As many as 40%–60% of people with a drug or alcohol addiction will relapse. Yoga may be especially helpful as a form of relapse prevention as it helps reduce cravings and negative mood states, both of which are significant risk factors for relapse.

Common Types Of Yoga

There are many different styles and types of yoga. They can range in physical intensity from gentle stretching to high-impact cardio workouts, but most will include some form of meditative focus and breath awareness practice. Some popular styles of yoga include:

  • Hatha yoga: Hatha yoga tends to be more physical, with emphasis on the yoga postures. It is a slower practice that usually involves holding the poses for longer periods while being aware of the breath.
  • Ashtanga yoga: Ashtanga yoga is a more demanding and athletic form of Hatha yoga, where you flow from one posture to the next in a specific order. Ashtanga is always taught in the same sequence regardless of who is teaching it.
  • Power yoga: Power yoga is similar to Ashtanga yoga in that it is more physically demanding, athletic, and intense. In power yoga, you will move from pose to pose rapidly. However, there is no set yoga sequence. The postures you do and the order in which you do them will likely be different with each class. Power yoga focuses on building strength and endurance as well as flexibility.
  • Bikram yoga: Bikram yoga is a series of 26 postures done in a heated room between 95–100 degrees Fahrenheit (35–37.8 degrees Celsius).
  • Kundalini yoga: Kundalini yoga is a spiritual yoga practice that focuses on moving energy from the lower body upwards through the effect of the breath in different yoga postures. It also involves chanting, singing, and repetitive movements.
  • Iyengar yoga: Iyengar yoga focuses on the precise alignment of the body in each yoga pose. The poses are typically held for a longer period of time.
  • Yin yoga: Yin yoga is a practice of holding yoga postures for longer periods (usually ranging from 3 to 10 minutes). This stretches the connective tissue and deepens meditation as you focus on being with discomfort by holding a posture that stresses the body.
  • Restorative yoga: Restorative yoga is a gentle yoga practice focused on effortless and prolonged rest. In restorative yoga, you remain in a posture for an extended period and allow your body to relax completely into the pose. Props are often used to maximize comfort so your body and mind can relax.

While little scientific research has been done on yin and restorative styles of yoga, these styles are widely known in the yoga community as a means of reducing stress, quieting the mind, and finding inner peace.

Yin and restorative yoga are similar in that you hold postures for an extended period of time. However, yin yoga focuses on embracing and welcoming postures that put stress or tension on the body, whereas restorative yoga is about creating a restful and comforting state. Both can help calm the nervous system and improve overall stress resilience.

Does Insurance Cover Yoga Therapy?

While you reap many benefits from doing yoga for addiction recovery, yoga therapy during recovery is not typically covered by insurance. However, many treatment centers offer yoga therapy as part of a comprehensive treatment plan, which may be covered by the overall cost while you are actively working an inpatient treatment program. Always check with your insurance provider to determine if you have any coverage for yoga therapy or other complementary therapies.

Yoga’s Effects On The Brain

Yoga may help improve outcomes in people in recovery from addiction through its effects on an area of the brain referred to as the default mode network (DMN). The DMN refers to a group of several connected regions of the brain that are active when the mind is not actively engaged in an activity but is wandering or reflecting on the self (introspection).

According to a narrative review of yoga and mindfulness as complementary therapies for addiction published in Complementary Therapies in Medicine, research indicates that the altered function of the DMN may be a biomarker for vulnerability to mental health issues such as substance abuse and depression. Recent clinical research has also shown that the DMN may be modifiable through meditation and yoga practice, meaning that doing yoga can improve the function and connectivity of this brain network.

How To Get Started With Yoga For Addiction Recovery

If you are ready to get started with yoga for substance abuse recovery, begin by doing some research. You may check with your addiction treatment professional to see if they have any resources or referrals for you. Your recovery center may offer yoga classes as a complementary therapy.

You can also look for yoga classes at a local yoga studio, YMCA, or other fitness center. You may want to research or try out different styles of yoga to determine which is right for you. If cost is a barrier, you can find many free yoga classes on YouTube and other platforms.

You may find that you feel more comfortable practicing yoga at home. On the other hand, some people prefer to attend classes so they can stay focused and avoid interruptions.

Choose how many times a week you would like to practice yoga. You can receive benefits from practicing as little as once per week. However, the more you practice, the more benefits you’ll receive. Depending on your schedule and goals, you may consider a daily 30–60-minute practice or practicing two to three times per week.

Practicing Yoga For Addiction Recovery

Practicing yoga for substance abuse recovery helps people manage cravings and triggers for use. It also reduces negative mental and emotional states that increase the risk of relapse.

If you are ready to get help for your substance misuse, many options are available. Explore our rehab directory or call a treatment provider today to talk about your rehab options. You can then call your selected facility to see if they offer alternative therapies, like yoga.