Yoga

Our rating

1 smiley: This treatment is promising and may be useful. It has some evidence to support it, but more evidence is needed to be sure it works.

What does this rating mean?

The rating system

These treatments are very useful. They are strongly supported as effective by scientific evidence.
These treatments are useful. They are supported by scientific evidence as effective, but the evidence is not as strong.
These treatments are promising and may be useful. They have some evidence to support them, but more evidence is needed to be sure they work.
On the available evidence, these treatments do not seem to be effective.
These treatments have not been properly researched. It is not possible to say whether they are useful or not.
Safety or other concerns have been raised for the use of these treatments.

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?

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.

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.

Recommendation

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.

Key references

Cramer H, Lauche R, Langhorst J, Dobos G. Yoga for depression: a systematic review and meta-analysis. Depress Anxiety. 2013 Nov; 30(11): 1068-83.
Zou L, Yeung A, Li C, Wei GX, Chen KW, Kinser PA, et al. Effects of Meditative Movements on Major Depressive Disorder: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine. 2018; 7(8).

Last reviewed and updated: 1 November 2019