Start yoga with Peloton’s Mariana Fernández

Yoga benefits the body and brain.

Beyond fitness or flexibility, yoga can help you destress by shifting the body into chill mode.

• Research shows yoga lowers breathing and heart rates, decreases blood pressure, and reduces cortisol levels
• Practicing yoga increases your brain’s GABA levels, a key factor in alleviating anxiety and depression
• A Mass General study found that regular hot yoga cut depression in half

Reaping the benefits, nearly 17% of Americans now practice yoga, up from just 5% in 2002. With women twice as likely as men to hit the mat.

Find your flow

Peloton’s Mariana Fernández can help. With 11 years of teaching experience, she’s got the lowdown on getting started:

• Stop comparisons: There’s no competition in yoga. Celebrate what your body can do, not what it can’t.
• Be patient: Mastering poses takes time. Enjoy the journey.
• Breathe it out: When things get tough, focus on your inhales and exhales.
• Have fun: Yoga is better when you can chuckle at yourself when you’re on the wrong side or when you stumble. It brings back a sense of childlike exploration — which is beneficial for brain health in and of itself.

Mariana Fernández has been teaching yoga for 11 years. (Credit: James Farrell)

Getting zen

Follow Fernandez’s three-step approach to maximize yoga’s mental perks:

1. Breathe mindfully: “Anytime you come to your mat, you are reminded of your breath, which keeps you present,” says Fernandez. Focus on each inhale and exhale throughout your practice.
2. Move for mood: As you flow through poses, remember that movement boosts serotonin. Pay attention to how each movement makes you feel.
3. Embrace shavasana: “Laying down at the end of your practice… keeps you mindful, present, and in your body.” Don’t skip this final relaxation — it’s important for maximizing the session’s benefits.

The bottom line

More than a workout, maintaining a regular yoga practice enhances the mind and body, creating  positive ripple effects throughout your life.