Whether unwinding after a long day with a cocktail, toasting a celebratory moment with bubbly, or sharing a bottle with friends over dinner, alcoholic beverages—when enjoyed responsibly in moderation—have long been one of my favorite rituals for bringing people together and feeling present in the moment.
However, the soaring popularity of the sober-curious movement in the past decade has led more people—including myself—to reevaluate the role alcohol plays in our lives and our health.
Trends like Dry January encourage individuals to reimagine their relationship with alcohol and navigate their social lives without it. With new health guidelines in the U.S. warning that even moderate alcohol consumption is linked to an increased risk of cancer, the inclination to stay dry—or at least damp—beyond January is becoming increasingly common.
Yet, like breaking any habit, going dry can be challenging initially. Even with the rise of delicious, zero-proof beverages becoming more accessible, cutting back on alcohol requires immense mental stamina, intentionality, and a supportive community.
Enter: yoga. While most in the Western world associate yoga with physical exercise, the ancient practice encompasses so much more. As the Kripalu Center for Yoga & Health illustrates, in alignment with the principles outlined in the Bhagavad Gita, “yoga is skillfulness in action—a reference to a yogi’s capacity to act dynamically in ways that reliably produce positive life results.” Additionally, the Yoga Sutras tell us that “yoga is the cessation of the fluctuations of the mind,” enabling a clearer perception of life devoid of fears and distortions. Since alcohol often obscures our perception, yoga can serve as a valuable tool for those exploring a sober-curious lifestyle.
The Benefits of Taking a Break from Alcohol
As Dr. Rostislav Ignatov, chief medical officer at The Haven Detox, notes, “Alcohol is a depressant, and even moderate drinking can contribute to anxiety, low mood, or mental fog.” He emphasizes that stopping alcohol consumption can restore brain balance, leading many to experience increased focus, emotional stability, and happiness. “It’s like lifting a weight off your shoulders.”
Dr. Ignatov also highlights that one of the first benefits many experience during a break from alcohol is improved sleep. While alcohol might aid in falling asleep, it disrupts deep, restful sleep, leaving individuals tired the following day. By eliminating alcohol, sleep cycles can improve, resulting in a more refreshed and energized feeling upon waking.
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From a physical standpoint, individuals may notice numerous positive changes over time: “Your liver receives a much-needed break, potentially lowering inflammation, which enhances your body’s efficiency,” Dr. Ignatov explains. “People often experience reduced bloating, improved digestion, and healthier skin, along with noticeable enhancements in blood pressure and energy levels.”
How a Yoga Practice Can Support Positive Changes
Rosalie Kennedy, a yoga instructor and marketing director at Athletic Brewing Company, shares that choosing non-alcoholic beer instead of traditional alcohol enables her to engage socially while avoiding the next-day repercussions of drinking. “I can give 100 percent to the next activity—whether that’s yoga, work, or taking care of my family,” she explains.
After casually practicing yoga for 15 years, Kennedy pursued her 200-RYT certification in 2023. This journey has not only enhanced her understanding of her body and mental health but also improved her overall quality of life. “Now, I can incorporate that mindfulness into other areas, like alcohol consumption,” she recounts. “I’m more aware of how my body reacts to alcohol, the enjoyment of the taste, or if I even want to indulge in it at that moment.”
On a biological level, yoga effectively alleviates stress, which can reduce the compulsion to drink. Dr. Courtney Scott, medical director of Momentous Recovery Group, underscores that yoga relaxes the nervous system and decreases cortisol levels—the primary stress hormone.
“When we’re less stressed, we’re less likely to turn to alcohol as a coping mechanism,” Dr. Ignatov adds. By centering on breath and movement, yoga activates the parasympathetic nervous system—known as the body’s relaxation response—helping individuals to deal with stress without resorting to alcohol.
“Yoga also fosters mindfulness, allowing us to stay present in the moment,” Dr. Ignatov explains. “When cravings arise, yoga provides a pause, allowing you to acknowledge them without reacting impulsively. That simple moment can lead to healthier coping strategies like taking a walk or reaching out to a friend.”
Engaging in a dedicated yoga practice fosters greater self-awareness, enabling individuals to identify their emotional triggers and avoid urges for alcohol. Personally, I realize that when I have more than a couple of drinks at night, I can feel the consequences when I show up on my yoga mat the next day.
The Bottom Line
As you reevaluate your relationship with alcohol and consider deepening your yoga practice, Kennedy advises focusing on what truly feels right for you. “Yoga is for you, not anyone else,” she emphasizes. “You’re allowed to modify a posture to cater to your needs, and the same applies to alcohol consumption. During a social event, pause and ask yourself, ‘Does this feel good?’ If not, reflect on what adjustments you want to make in that moment.”
To fully benefit from yoga, a consistent practice is essential. “The chemicals that bring you joy, like endorphins, naturally increase with regular yoga practice, providing a safe, long-term mood lifter compared to the temporary boost from alcohol,” Dr. Scott explains. “An enduring yoga practice cultivates a lasting sense of happiness and stability in life.”
If you or someone you know is struggling with substance abuse, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or visit FindTreatment.gov for resources and treatment options.
