Йога по утрам помогает мне меньше нервничать на работе.

Because йога is the subject of the sentence, so it stays in the nominative case.

• йога = yoga
• помогает = helps

So literally, Йога помогает... means Yoga helps...

Also, йога is a feminine singular noun, and the verb agrees with it:

• йога помогает = yoga helps

If you used йогу, that would be the accusative case, which would make it an object, not the subject.

Because the verb помогать usually takes the person being helped in the dative case.

So:

• помогать кому? = to help whom?
• мне = to me

That means:

• Йога помогает мне... = Yoga helps me...

This is different from English, where we just say helps me without thinking about case. In Russian, after помогать, you should expect the dative:

• мне = to me
• тебе = to you
• ему / ей = to him / her
• нам = to us

По утрам means in the mornings or in the morning(s) as a habitual / repeated time expression.

It uses:

• по
  • dative plural
• утро → утрам

So:

• по утрам = in the mornings / every morning generally

Russian often uses this pattern for repeated times:

• по вечерам = in the evenings
• по выходным = on weekends

The plural gives the idea of a recurring pattern, not just one specific morning.

Good question. Both can relate to morning, but they are used a bit differently.

• утром = in the morning / this morning / on a given morning, often referring to one occasion or just the time of day in general
• по утрам = in the mornings, meaning regularly, as a habit

Examples:

• Я занимаюсь йогой утром. = I do yoga in the morning.
  (could be a general statement, but less strongly “habitual”)
• Я занимаюсь йогой по утрам. = I do yoga in the mornings.
  (clearly habitual / repeated)

In your sentence, по утрам fits well because it suggests a routine.

Here меньше means less.

So:

• нервничать = to be nervous / to get stressed / to worry
• меньше нервничать = to be less nervous / to worry less / to get less stressed

This is a very common structure in Russian:

• меньше + infinitive

For example:

• меньше есть = eat less
• меньше говорить = talk less
• меньше переживать = worry less

So the sentence means that yoga helps the speaker worry less at work.

Because the sentence is talking about an action/state of behaving or feeling nervously, not describing a person permanently as a nervous person.

• нервный = nervous, tense (adjective)
• нервничать = to be nervous, to get worked up, to act nervously (verb)

So:

• Я нервный = I am a nervous person / I’m tense
• Я нервничаю = I’m nervous / I’m getting stressed

In this sentence, the idea is:

• yoga helps me not do that so much
• yoga helps me be less stressed / worry less

That is why the infinitive нервничать is natural here.

Because after помогает here, Russian normally uses the imperfective infinitive to talk about a general activity or ongoing behavior.

• нервничать = to be nervous / to worry / to get stressed (imperfective)
• понервничать = to be nervous for a while / have a spell of stress (perfective)

The sentence is about a general result of yoga:

• it helps me worry less in general

So the imperfective нервничать is the right choice.

Because Russian infinitives do not use a separate particle like English to.

In English:

• to worry
• to sleep
• to work

In Russian, the infinitive is just the verb form itself:

• нервничать = to worry / to be nervous
• спать = to sleep
• работать = to work

So меньше нервничать directly means to worry less or worry less depending on context.

Because на работе is the normal Russian expression for at work.

• на работе = at work
• на
  • prepositional case

So:

• работа → работе

Russian often uses на in places where English uses at:

• на работе = at work
• на уроке = in class / at the lesson
• на почте = at the post office

By contrast, в работе usually means something more like:

• in the work
• in progress
• under development

So in your sentence, на работе is definitely the natural choice.

Работе is in the prepositional case because it follows на in the meaning at / in a location.

• работа = work
• на работе = at work

So the pattern is:

• на + prepositional for location

Other examples:

• на столе = on the table
• на улице = in the street / outside
• на кухне = in the kitchen

Here it marks the place where the reduced nervousness happens:

• на работе = at work

The sentence is built like this:

• Йога = subject
• по утрам = time expression
• помогает = verb
• мне = indirect object in the dative
• меньше нервничать = infinitive phrase
• на работе = place

So literally, it is something like:

Yoga in the mornings helps me worry less at work.

Or more naturally in English:

Doing yoga in the mornings helps me be less stressed at work.

Yes. Russian word order is more flexible than English, although the neutral version is often the one you saw.

For example, these are all possible:

• Йога по утрам помогает мне меньше нервничать на работе.
• По утрам йога помогает мне меньше нервничать на работе.
• На работе йога по утрам помогает мне меньше нервничать.

The meaning stays basically the same, but the emphasis changes:

• Йога по утрам... puts the focus first on yoga in the mornings
• По утрам йога... highlights the morning routine
• На работе... brings at work to the front for contrast or emphasis

So the original sentence is a very natural, neutral way to say it.

Yes. Russian often uses a noun like йога by itself where English might prefer a gerund phrase like doing yoga.

So:

• Йога по утрам помогает... literally = Yoga in the mornings helps...
• natural English = Doing yoga in the mornings helps...

Russian does this quite often:

• Спорт помогает. = Sports helps / Doing sports helps
• Чтение полезно. = Reading is useful
• Музыка успокаивает. = Music calms you down

So there is no missing word here; йога already carries that meaning naturally in context.