Depression is a mental health disorder that is characterized by constant sadness and hopelessness. It affects how a person thinks, feels, and behaves, and can lead to various emotional and physical problems.
There are several treatment options available for the treatment of depression which include – psychotherapy, medications, etc. However, some people may choose alternative methods for the treatment of depression as well as enhance their mental well-being.
Yoga is an ancient practice rooted in physical postures, otherwise known as ‘asanas’, breathing exercises – ‘pranayama’, and meditation, which has emerged as a powerful tool in the management of depression.
Benefits of Yoga for Depression
There are several benefits of practicing Yoga. Yoga not only helps those suffering from depression but also helps enhance one’s mental health.
Reducing Stress:
Stress is one of the major causes of depression in people. Chronic stress can lead to an overproduction of cortisol, the body’s primary stress hormone, which, in turn, can strengthen depressive symptoms.
Yoga can reduce the cortisol levels produced in an individual’s body, thus effectively reducing stress.
Practicing yoga helps in bringing the body into a state of relaxation and calm. By regularly engaging in yoga, individuals can manage their stress levels better, reducing the likelihood of depressive episodes.
Mood Improvement:
Practicing yoga leads to increased production of serotonin hormone, which is also known as the ‘feel-good’ hormone.
Low levels of serotonin are associated with depression, and many antidepressants work by increasing serotonin levels in the brain. Hence, by practicing yoga, one can naturally boost the production of serotonin.
Yoga also promotes mindfulness, the practice of being present in the moment without judgment. Mindfulness can help individuals become more aware of their thoughts and feelings, allowing them to observe negative patterns without becoming overwhelmed by them.
Sleep Improvement:
Depression often causes sleep disturbances such as – insomnia. Poor sleep then further deteriorates the depressive symptoms, thus leading to a vicious unbreakable cycle.
Practicing yoga encourages the release of melatonin, a hormone that regulates sleep-wake cycles.
Additionally, the relaxation techniques incorporated into yoga, such as deep breathing and meditation, help quiet the mind and prepare the body for restful sleep.
Mind-Body Connection:
Depression often leads to a sense of detachment from one’s own body and mind.
Yoga helps re-establish this connection through the practice of various asanas. For example, certain yoga postures can evoke specific emotions, such as courage, confidence, or tranquility.
By consciously engaging with these postures, individuals can understand these emotions better and integrate them into their daily lives, which can help them alleviate the sense of detachment.
Reduction of Symptoms:
Depression often exhibits physical symptoms such as – muscle tension, headaches, and gastrointestinal issues.
Yoga helps relax the body and get rid of these physical symptoms through various asanas and breathing techniques.
This not only reduces physical symptoms but also helps to lower heart rate and blood pressure, creating a sense of inner peace and calm.
Boosting Overall Health:
It is important to note that physical and mental health are deeply connected. If an individual undergoes daily physical activities, they are less prone to get affected by depression.
Through the practice of asanas, individuals can improve their flexibility, strength, and balance, contributing to a sense of physical well-being.
Yoga Postures for Depression
Yoga postures or asanas are physical postures that form the core of Yoga. Practicing these asanas helps achieve mental clarity and alleviates the symptoms of depression. Each asana carries specific benefits, contributing to the overall balance of body and mind.
Some of the postures that can help with depression are as follows:
Breathwork:
Also known as ‘Pranayama’, these include different breathing styles.
- Alternate Nostril Breathing: Originally known as ‘Nadi Shodhana’, this involves breathing in from one nostril and out from the other and vice versa. It helps balance the nervous system, reduces stress, and promotes mental clarity.
- Victorious Breath: Also known as ‘Ujjayi’, this involves taking in a deep breath and then slowly breathing it out with a soft whispering sound. This helps in calming the mind and reduces anxiety. It creates a soothing sound that can enhance concentration.
- Bee Breath: Known as ‘Bhramari’, this involves closing one’s eyes and taking in a deep breath, and then letting it out with a deep humming sound like a bee. Feeling the vibration while doing so is necessary. It helps relieve tension and create a sense of peace.
Heart-Opening Poses:
Heart-opening poses, also known as backbends, are yoga postures that expand and stretch the chest area, promoting openness, vitality, and emotional release.
- Cobra Pose: Known as ‘Bhujangasana’ this involves lying on a hard surface, face-down, and keeping the body straight with hands placed palm-down beside each shoulder. Then, the individual is required to lift off their chest with the help of their hands and hold the pose for a few minutes. Then slowly the body is to be lowered again. The process should be repeated at least 5 times. The cobra pose helps open the chest, promoting an expansive posture that can counteract feelings of depression.
- Bridge Pose: Bridge pose, otherwise known as, Setu Bandhasana, involves lying on a hard surface on one’s back. Now with the help of the knees, the body is to be lifted upwards, forming a bend. Pressing the arms on the floor can provide support as well. After holding the position for around 30 seconds, the body should be lowered gently. This position opens the chest, which can help relieve stress and mild depression.
Grounding Poses:
This involves practicing yoga poses that facilitate this connection to Earth, including proper techniques to ensure a solid base.
- Mountain Pose: Also known as ‘Tadasana’ this position involves standing with both feet slightly apart, and linking the hands together. The hands are then to be lifted on top of the head while gently stretching the body. This pose helps promote a sense of stability and grounding, helping to center the mind.
- Downward-Facing Dog: Otherwise known as ‘Adho Mukha Svanasana’ this position involves lying back down and lifting the body to form an inverted ‘v’. After holding for 1-2 minutes, the body is to be lowered back gently. This helps energize the body while calming the mind, providing grounding and uplifting effects.
- Warrior Pose: Also known as ‘Virabhadrasana’, this position requires an individual to stand straight and then bend the right knee so it’s directly over the ankle. Next, both arms should be straight up toward the sky and the eyes should look straight ahead. This posture builds strength and focus, fostering a sense of empowerment.
Mindfulness and Meditation Practices:
This involves focusing on the present moment which helps the mind to stop thinking negatively.
- Mindful Breathing: Focusing on the breath to bring awareness to the present moment, thus reducing negative thought patterns.
- Body Scan Meditation: Helps in becoming aware of bodily sensations, resulting in the promotion of relaxation and reducing stress.
- Loving-Kindness Meditation: Cultivates feelings of compassion and self-love, which can counteract the self-critical thoughts often associated with depression.
Other than these, an individual may find solace in ‘om chanting’ which involves repeating the sound of “Om” which can create vibrations that help calm the nervous system and foster a sense of peace.
Benefits of Yoga for Depression
While medication and psychotherapy have long been a standard approach, an increasing number of individuals are turning to yoga as an alternative or complementary therapy. Several factors contribute to this preference, including the desire for a holistic approach, concerns about side effects, self-empowerment appeal, and yoga’s long-term benefits.
Lesser Side Effects
Many people may hesitate before taking medications due to the fear of side effects. Antidepressants which are usually prescribed for the treatment of depression may exhibit some side effects such as – nausea, light-headedness, sexual dysfunction, etc.
For some, the side effects of medication can be as challenging as the depression itself, leading them to seek alternatives that do not carry these risks.
In such events, people may turn towards yoga as an alternative treatment, owing to its minimal side effects.
Holistic Approach
Depression often involves more than just a chemical imbalance in the brain; a range of factors, including stress, lifestyle, physical health, and emotional well-being can influence it.
Unlike medication, which primarily targets one’s brain chemistry, yoga aims to bring harmony to the entire being, making it an attractive option for those seeking a more comprehensive solution.
Self Empowerment
Yoga provides a sense of self-empowerment to individuals owing to the fact that they have direct control over their healing process. This sense of autonomy is appealing to those individuals who want active control over their healing.
Through regular practice, individuals can learn to manage their symptoms and develop resilience against future episodes of depression. The skills learned in yoga, such as mindfulness, breathing techniques, and relaxation strategies, can be applied in everyday life to handle stress and negative emotions more effectively.
Long Term Benefits
Many people may opt for yoga over-medication due to the long-term benefits it provides. Antidepressants may help an individual alleviate depressive symptoms, but they don’t tend to the root causes. Yoga has the upper hand in this case since it aims to cure the root causes.
Furthermore, there is always a chance of getting addicted to medications, which may make one feel uncomfortable. Stoppage of the consumption of medications may even lead to the relapse of depression in some people.
On the other hand, regular practice of yoga not only reduces stress and anxiety but also improves physical health, sleep quality, and emotional regulation. Hence, yoga ensures that the depressive episodes are taken care of, permanently.
