Can Yoga Twice A Week Improve Symptoms of Depression?

September 4, 2021 by No Comments

Yoga has certainly come far in the Western world in the last few decades, owing in no small part to the plethora of scientific studies proving its effectiveness at ameliorating the symptoms of a host of conditions, including anxiety, chronic lower back pain, migraines, and depression.

A recent study by researchers at the Boston University Medical Center has found that those who suffer from depression can enjoy a significant reduction in their symptoms by attending yoga classes just twice a day, in addition to practicing its techniques at home.

The Prevalence of Depression in the United States

Depression affects over 15 million adults in America, making it one of the most common mental disorders. Between three and five per cent of adults have major depression, which involves displaying at least five of a list of symptoms, over a two-week period.

Symptoms include a persistent sad mood, pessimism, guilt, loss of motivation or of interest in activities and hobbies, insomnia, weight loss or gain, irritability, etc. The lifetime risk of major depression is around 17 per cent.

Depression affects teens and children as well; in fact, around eight per cent of teens (and two per cent of children) may suffer from serious depression.

The Right Yoga Class for You

Yoga comes in many styles, so read the class description before you sign up. Iyengar, Bikram, and Hatha are three popular types of yoga that focus on physical poses, breathing techniques, and meditation.

The Nature of Iyengar Yoga

The above-mentioned study, published in the Journal of Alternative and Complementary Medicine, elicited the effect that Iyengar yoga (a type of Hatha yoga) has on depression. This type of yoga is known for its emphasis on precision and alignment, as well as the correct performance of postures, and deep breathing techniques.

During sessions, practitioners aim to hold postures for long periods of time, in an aim to cultivate greater strength, stability and self-awareness.

Yoga Poses

Learn about yoga poses that can help address both the symptoms and root causes of depression.

1. Savasana (Corpse Pose)
The pose works on the mind, body, and spirit, channeling energies inwards and gaining control over the external factors that influence the body.

2. Sukhasana (Easy Pose)
The easy pose helps relax the mind, body, and spirit by invoking a sense of calm through the entire body and relaxing the brain.

3. Ūrdhva Mukha Svānāsana (Upward Facing Dog Pose)
Upward facing dog is an excellent pose to open the heart and dispel any pent-up negative emotions held in the chest.

4. Supta Baddha Konasana (Reclined Bound Angle Pose)
This pose is an ideal asana to release pent-up anxiety and stress in various parts of the body, particularly the hips, thighs, back, groin, and chest.

5. Viparita Karani (Legs Up The Wall Pose)
The pose not only relieves anxiety but also regulates blood circulation, manages blood pressure, removes the tiredness in the feet and legs, and helps relieve symptoms of sleep-related disorders, while effectively managing mood swings, anxiety, and depression.

6. Garudasana (Eagle Pose)
The pose effectively relieves anxiety from shoulders, torso, hips, and thighs — areas where the human body stores the maximum anxiety and stress.

Learn how to do specific yoga poses recommended by an instructor of yoga teachers. Boost feel-good endorphins with these yoga poses for depression.

Yoga Benefits – Important Findings

The study was randomized, with some individuals with major depressive disorder being assigned to three 90-minute yoga classes a week alongside home practice, and others being assigned to two 90-minute classes a week in addition to home practice. Both groups showed excellent results in terms of the reduction of depressive symptoms.

Twice a Week is Ideal

The three-class-a-week group did show greater improvement, yet the researchers noted that attending classes just twice a week (and practicing at home) may be a less cumbersome yet effective way to improve mood in those with depression.

They stated that their findings applied as much to those who were not taking medication, as to those who were taking medication but not noting an improvement in their symptoms. They also noted that yoga enables those with depression to avoid the side-effects produced by many medications and possible interactions with other medication.

The Secrets To Yoga’s Success

The reasons yoga has such powerful healing benefits include pranayama breathing. By controlling the depth and rhythm of our breath, we are able to aid in the regulation of our ‘parasympathetic nervous system’. This means that our heart rate, breathing rate, and stress hormone levels return to normal. The opposite occurs when we are in the middle of an anxiety attack and our ‘sympathetic nervous system’ kicks in. The latter is often referred to as our ‘fight or flight’ response; it is activated either when we are faced with real, or perceived danger. Our heart rate begins to rise, we take in many, short breaths and our brain prepares for the need to either face the enemy (fight) or flee from the situation of danger (flight). When we perform controlled breathing exercises, it is practically impossible for our heart rate to continue at an accelerated pace. Once stress hormones are reduced to normal levels, it becomes easier to perceive problematic situations in a more controlled, rational manner.

Yoga and Mindfulness

Yoga also has a powerful mindfulness component. In depression, the mind tends to work in a cyclical fashion, with affected individuals often thinking repeatedly about problematic issues, often feeling overburdened and powerless. Yoga is very much a ‘here and now’ activity; it requires great concentration to perform and hold postures. For this reason, it is recommended in many settings in which keeping stress and depression at bay, is vital. These include rehabilitation centers for those facing substance abuse issues, centers for eating disorders, and clinics attending to cancer patients who have just undergone treatments such as radiotherapy or chemotherapy.

In many yoga classes, mindfulness meditation is an important part of reaching a greater state of inner awareness. This practice encourages individuals to accept and recognize the emotions they are facing (including sadness, anger, and frustration) without pushing them away, or allowing them to lead us to make self-destructive decisions.

Ultimately, yoga is an activity that can bestow its benefits on anyone, young or old. Classes can be adapted to all levels and even the elderly can take part in classes such as chair yoga, using a chair to lend greater support and confidence. The study shows that daily sessions are not necessary, either; just two classes a week should do the trick when it comes to enhancing mood and vitality, and keeping the blues at bay.

FAQ

Q: Which yoga is good for depression?
A: Corpse pose is one of the most popular yoga poses for relieving stress, anxiety and reducing depression symptoms. Shavasana can be done as the last or closing pose to your yoga session. One can also meditate while performing the corpse pose. It relaxes and recharges your body.

Q: Which yoga is best for mental health?
A: The following Yoga Asanas for Mental Health: Uttanasana or standing forward bend pose. Viparita karani or legs up the wall pose and Shavasana or corpse pose. If you enjoy exercising alone and at home, try Yoga With Adriene’s all-levels instructional video, “Yoga For Depression.”

Q: Is doing yoga good for depression?
A: Yoga is a gentle exercise that incorporates both meditation and controlled, physical movements. The focus on deep breathing and stretching your body is effective for relieving the symptoms of depression, such as sleep troubles, pain, and a loss of energy.

sources
1. Yoga for anxiety and depression. (2009, April)
health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression

2. Yoga: In-depth. (2013, June)
nccih.nih.gov/health/yoga/introduction.htm

3. Chung, L. J., Tsai P. S., Chou, K. R., Lin, W. H., Shyu, Y. K. & Wang, M. Y. (2010, November). Home-based deep breathing for depression in patients with coronary heart disease: a randomised controlled trial. International Journal of Nursing Studies, 47(11), 1346-1353
ncbi.nlm.nih.gov/pubmed/20462580

4. Depression symptoms and warning signs. (2016, June)
helpguide.org/articles/depression/depression-signs-and-symptoms.htm

5. Mayo Clinic: “Exercise: When to check with your doctor first,” “Intimidated by yoga? 3 easy ways to get started,” “Yoga: Fight stress and find serenity.”

6. Marefat M, Peymanzad H, Alikhajeh Y. The Study of the Effects of Yoga Exercises on Addicts’ Depression and Anxiety in Rehabilitation Period. Procedia Soc Behav Sci. 2011;30:1494-1498. doi:10.1016/j.sbspro.2011.10.289

7. Gallagher A, Kring D, Whitley T. Effects of yoga on anxiety and depression for high risk mothers on hospital bedrest. Complement Ther Clin Pract. 2020;38:101079. doi:10.1016/j.ctcp.2019.101079

8. Schuver KJ, Lewis BA. Mindfulness-based yoga intervention for women with depression. Complement Ther Med. 2016;26:85-91. doi:10.1016/j.ctim.2016.03.003

9. Scott TM, Gerbarg PL, Silveri MM, et al. Psychological Function, Iyengar Yoga, and Coherent Breathing: A Randomized Controlled Dosing Study. J Psychiatr Pract. 2019;25(6):437-450. doi:10.1097/pra.0000000000000435

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