How a Yoga Practice Helped Me Navigate My Relationship With Alcohol During Dry January

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 a one of my favorite rituals for bringing people together and feeling present in the moment.

But the soaring popularity of the sober-curious movement in the past decade, however, has led more people—myself included—to reevaluate the role alcohol plays in our lives and our health.

Trends like Dry January encourage people to reimagine how they drink and navigate their social lives. And with new health guidelines in the U.S. warning that even moderate alcohol consumption is linked to an increased risk of cancer, staying dry—or at least damp—beyond January is becoming increasingly common.

Still, like breaking any habit, going dry can be challenging at first. Even with the rise of delicious, zero-proof beverages becoming more easily available, cutting back on up booze requires strong mental stamina, clear intention setting, and a community support system.

Enter: yoga. While the Western world most commonly associates yoga with exercise, the ancient practice is so much more than physical postures. As the Kripalu Center for Yoga & Health teaches, in accordance with 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.” Another definition drawn from the Yoga Sutra teaches that “yoga is the cessation of the fluctuations of the mind, a reference to a yogi’s capacity to see life and reality as it is, without the filters of fears, fantasies or other distortions.”

Considering alcohol can color our reality, a yoga practice can be a helpful tool for those learning to navigate a sober-curious life.

The benefits of taking a break from alcohol (during any time of the year)

“Alcohol is a depressant, and even moderate drinking can contribute to anxiety, low mood, or mental fog,” says Rostislav Ignatov, MD, chief medical officer at The Haven Detox and a board-certified expert in general psychiatry and addiction medicine. “When you stop drinking, your brain starts to balance itself, and many people feel more focused, emotionally stable, and even happier. It’s like lifting a weight off your shoulders.”

According to Dr. Ignatov, one of the first things many people notice when taking a break from alcohol is better sleep. “Alcohol might help you fall asleep, but it actually disrupts deep, restful sleep, leaving you tired the next day,” he explains. “Without it, your sleep cycles improve, and you wake up feeling more refreshed and energized.”

Physically, you’ll likely see changes over time, too. “Your liver gets a much-needed break, which can lower inflammation and help your body work more efficiently,” Dr. Ignatov adds. “People often notice reduced bloating, better digestion, and even healthier skin. If you’ve been dealing with high blood pressure or sluggish energy levels, you might see improvements there as well.”

How a yoga practice can help you navigate your relationship with alcohol

For Rosalie Kennedy, a yoga instructor and director of marketing at Athletic Brewing Company, a non-alcoholic beer company, opting for a non-alcoholic beer instead of booze allows her to be social and enjoy whatever the occasion might be without the typical next-day pitfalls of alcohol consumption. “I can give 100 percent to the next activity whether that’s yoga, work, or taking care of my family,” says Kennedy.

After casually practicing yoga for 15 years, Kennedy opted to pursue her 200-RYT certification in 2023. As a result, she says she has not only elevated her understanding of her body and mental health, but has improved her overall quality of life. “Now, I can bring that mindfulness into other facets of my life, like alcohol consumption,” Kennedy says. “I’ve noticed that I’m more aware of how my body reacts to alcohol, how I’m enjoying the taste, or whether I even want to consume alcohol at a given moment.”

On a biological level, one of the best things yoga does is reduce stress, which in turn, can reduce the likelihood of wanting to drink alcohol. “Yoga relaxes the nervous system and lowers cortisol—the stress hormone,” says Courtney Scott, MD, medical director of Momentous Recovery Group.

Dr. Scott points out that when we’re less stressed, we’re less likely to rely on alcoholic substances as coping mechanisms for life challenges. “Cravings often come when you’re feeling overwhelmed or anxious, and yoga helps calm your mind and body,” Dr. Ignatov adds. By focusing on your breath and movement, you can activate your body’s parasympathetic nervous system (PNS)— also known as the body’s relaxation response—a network of nerves that helps the body relax and digest food. Simply put, this state makes it easier to handle stress without reaching for a drink.

“Yoga also teaches mindfulness, which is all about staying present in the moment,” says Dr. Ignatov “When a craving shows up, yoga helps you pause and acknowledge it without reacting right away. That moment of pause can be all you need to choose a healthier way to cope, like taking a walk or calling a friend.”

A yoga practice helps individuals to understand themselves better physically and emotionally, explains Dr. Scott. “This enables them to be mindful about what triggers their emotions hence evading an urge for alcohol.” From my own personal experience, I know that if I have more than a couple of drinks in the evening, I will feel the effects when I show up on my yoga mat the next day.

The bottom line

For those who are re-evaluating their relationship with alcohol and are interested in deepening their yoga practice, Kennedy advises to focus on what makes you feel good.

“Yoga is for you, not anyone else,” Kennedy says. “You’re always allowed to modify a posture to suit your preferences, and alcohol consumption should be no different. I recommend checking in with yourself during a night out or a social occasion where alcohol might be involved. Ask yourself, ‘Does this feel good?’ If not, what adjustments do you want to make in the moment?”

Reaping the benefits of yoga, however, will require a consistent practice. “Whatever chemicals make you feel good, such as endorphins, will naturally rise when you become used to practicing yoga every day, which provides a safe, alternative mood-booster compared to a temporary alcohol high,” says Dr. Scott. “Consistent training brings about an enduring feeling of joy and stability in one’s life.”

If you or someone you know is struggling with substance abuse, call SAMHSA’s National Helpline at 1-800-662-HELP (4357) or go to FindTreatment.gov for resources and treatment options.