Yoga

What is it?

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.

How does it work?

Yoga could work in several different ways to help depression. Depending on the style of yoga, it can be performed:

• as a type of exercise;
• to promote relaxation;
• as a form of meditation and mindfulness; and
• to reduce stress and promote general wellbeing.

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.

Is it effective?

A review of 34 randomised controlled trials found that participants with depression who practice yoga had reduced depression symptoms compared those who keep their standard treatment (for example, antidepressant medication or no other treatments). There is also evidence that yoga is more effective when combined with antidepressant medication, than as a stand-alone treatment.

Another review of 13 studies found that yoga was more effective for individuals with depression if they practiced more sessions each week.

However, larger studies of higher quality are required to understand which types of yoga, for how long and how often, might be most beneficial.

Are there any disadvantages?

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.

Where do you get it?

There are many ways to practice yoga:

• Group classes are offered at private yoga studios and by some gyms.
• Yoga teachers may also offer classes from a home studio, or at community centres.
• You can purchase yoga books or instructional videos from bookshops or other retailers.
• There are many courses and instructional videos available online.