Depression can often feel like an insurmountable burden, affecting millions of people worldwide. To make matters worse, treatments can be hit-or-miss, with antidepressants sometimes producing negative side effects or requiring long periods of trial and error. But there is a natural, safe, and easily accessible approach to combating depression that has shown great promise: yoga.
The science showing yoga’s benefits for depression
Yoga, an ancient Indian practice involving physical postures, mantra recitation, specific breathing techniques, and disciplined mindfulness, has demonstrated the power to reduce depression symptoms in multiple studies. Let’s explore some of these results.
Study 1 — Involving 23 male veterans, this study showed that practicing hatha yoga twice a week for eight weeks significantly reduced depression symptoms in participants who had elevated depression scores.
Study 2 — This study examined the effects of Bikram yoga on 52 women aged 25-45. Participants were assigned to either practice yoga twice a week for eight weeks or not practice at all. Researchers found that the yoga group experienced a significant reduction in depression symptoms compared to the control group.
Study 3 — Another study focused on Bikram yoga, with participants attending twice-weekly classes for eight weeks. The results revealed significant improvements in depression symptoms as well as other secondary factors – such as quality of life, optimism, and cognitive and physical functioning.
These studies, among others, demonstrate yoga’s potential as a low-cost, non-invasive, natural method of reducing depression symptoms over a period of just eight weeks. The research even suggests that yoga could be particularly beneficial for patients with chronic, treatment-resistant depression.
How to start practicing yoga for depression relief
If you’re ready to give yoga a try, here are some ways to get started:
- Join a local class — Many community centers, fitness clubs, and specialized yoga studios offer classes for beginners. These environments provide the benefit of having an expert instructor guide you through each posture and breathing technique.
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Follow online tutorials or videos — If group classes aren’t your style or aren’t available in your area, there are countless online resources that can help you learn and practice yoga at home. Just search YouTube for “beginner yoga for depression” to find a video tailored to your needs.
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Read books and articles — If you prefer learning from written material, there are many yoga books available that can teach you the basics of various yoga traditions. “A Teacher’s Guide for Beginning Yoga” is a recommended manual filled with essential postures and preliminary breathing practices.
When beginning your yoga journey, remember that patience and consistency are essential. It takes time for the body and mind to adjust to the practice and receive its full benefits. Don’t get discouraged if you don’t see immediate improvements in your mood; the research demonstrates that by sticking with it for at least eight weeks, you’re likely to experience a positive shift.
Complementing yoga with other natural depression treatments
In addition to yoga, there are numerous other natural, alternative ways to tackle depression. Some examples include:
- Nutritional supplements — Omega-3 fatty acids and vitamin D have been shown to positively impact mood and overall mental health.
- Meditation and mindfulness — Practicing deep breathing, focused self-awareness, and other forms of meditation can substantially reduce stress and anxiety.
- Exercise — Engaging in regular physical activity stimulates the production of feel-good neurotransmitters like dopamine and serotonin.
Combining yoga with any combination of these strategies can boost your chances of overcoming depression even more.
The takeaway
Taking charge of your mental health doesn’t have to involve costly, invasive, or potentially harmful treatments. The ancient practice of yoga can provide significant relief from depression symptoms when performed consistently and mindfully over time. Plus, it can easily be incorporated into your daily life, regardless of your location and schedule. So, whether you choose to start practicing yoga alone or as part of a broader natural wellness plan, remember that with patience and commitment, relief from depression is possible.
