Yoga is based on Hindu religious practices. It includes exercises and adopting different poses (asanas) that aim to give greater control of the body and mind and to increase wellbeing. Some types of yoga also include mindfulness and mediation practices. There are many different types of yoga, with some styles more strenuous than others.
Yoga could work in several different ways to help depression. Depending on the style of yoga, it can be performed:
Yoga may boost chemicals in the brain that can affect mood, such as serotonin and dopamine. Serotonin and dopamine are natural chemical messengers in the brain and it is thought that increasing levels of these can be helpful in depression.
One systematic review looked at 12 different studies of yoga for the treatment of depression. In general, participants who practiced yoga had reduced depression symptoms compared those who simply kept their standard treatment (for example, antidepressant medication or no other treatments). Yoga may also provide more benefits than other similar alternative therapies, such as general relaxation and aerobic exercise.
The benefits of yoga for depression seem to be limited to styles of yoga that include a meditation-based component.
Some yoga exercises require muscle strength and good flexibility, however beginners are encouraged to modify poses to suit their skill level. Private yoga classes can be expensive, but there are many low cost options available.
There are many ways to practice yoga:
While yoga should not be used as a standalone treatment for major depression, it appears to be a promising complimentary therapy. If you want to try yoga to improve mood, make sure you find a style that includes a mindfulness or meditation based component.
Last reviewed and updated: 1 November 2019