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Yoga can help with depression by increasing activity levels and reducing stress, or through restorative practices like breathing and meditation. Studies show that yoga can be effective for depression, anxiety, and PTSD. Dolphin Pose, Dolphin Plank Pose, and Wild Thing are good for increasing activity, while Corpse Pose, Easy Pose, and Lotus Pose promote restorative processes.
There are several main styles of yoga for depression that focus on increasing activity levels and reducing the body’s stress response, or focusing on restorative practices, such as breathing and meditation. The main yoga poses for depression include Dolphin Pose, Dolphin Plank Pose, and Wild Thing to increase activity, and Corpse Pose, Easy Pose, and Lotus Pose to promote restorative processes in the body. Studies have found that most yoga treatments for depression can be effective, no matter what particular style is practiced. Yoga is believed by many to improve mental functioning, reduce stress, and alleviate some of the symptoms of post-traumatic stress disorder (PTSD).
A 2009 Harvard study focused on the use of yoga for depression and anxiety, compiling data from various studies around the world. Yoga was found to reduce stress and pain response in a 2008 Utah study, while a 2005 German study found yoga reduced feelings of depression by up to 50%. Similarly, yoga and focused breathing practices were found to reduce the effects of PTSD in Australian veterans, reducing moderate to severe symptoms to mild to moderate symptoms.
One type of yoga for depression focuses on building strength and getting your heart rate up. These poses, which are generally more strenuous, act similarly to regular exercise on depression, while adding a breathing and awareness component. The first set of poses that are beneficial for depression sufferers are the Dolphin Pose and Dolphin Plank Pose, which focus on shoulder opening, core strength, and leg flexibility. Wild Thing is another strength-building pose that focuses on building full-body strength and stretching your arms, legs, and back. These poses can increase heart rate and strength, reducing the severity of the body’s stress response.
Restorative yoga for depression takes a slightly different approach, focusing on breathing and meditative techniques to improve mental and physical health. The main restorative yoga poses for depression include Corpse Pose, in which an individual lies down to take a deep breath, and Easy Pose and Lotus Pose, where people sit cross-legged in different orientations. These poses are designed to create a sense of balance and centering, and also go hand in hand with meditative practices and breathing exercises, which have also been shown to reduce depression and anxiety. The use of restorative yoga for depression is often advantageous for people who cannot safely engage in more strenuous yoga poses.
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