As we have seen in the yoga solution, yoga can be very helpful for depression.

Yoga poses for depression

Yoga practices which are particularly beneficial for individuals with depression include:

Rhythmic Breathing

• Yoga practices that emphasize rhythmic breathing such as Sudarshan Kriya Yoga can benefit those with depression
• This technique involves rhythmic hyperventilation at different rates of breathing to balance the autonomic nervous system and calm the stress response Brown, R. P. and Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. [online] Journal of Alternative and Complementary Medicine, 11 (1), pp. 189-201. Available at: https://www.ncbi.nlm.nih.gov/pubmed/15750381/ [accessed 14 Sept. 2017].
•  This has been shown to reduce symptoms of depression similar to antidepressant medications without significant side effects Janakiramaiah, N., Gangadhar, B. N., Naga Venkatesha Murthy, P. J., Harish, M. G., Subbakrishna, D. K. and Vedamurthachar, A. (2000). Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized comparison with electroconvulsive therapy (ECT) and imipramine. [online] Journal of Affective Disorders, 57 (1-3), pp. 255-9. Available at: https://www.ncbi.nlm.nih.gov/pubmed/10708840/ [accessed 14 Sept. 2017]..
• Strong breathing practices such as Kapalabhati (Skull Shining Breath) and Bhastrika (Bellows Breath) tend to activate the sympathetic nervous system and therefore may work best for depressed individuals with a lack of motivation versus those with agitation McCall, T. (2007, 28 Aug.) Yoga for Depression, Part I. [online] Yoga Journal. Available at: https://www.yogajournal.com/teach/yoga-for-depression-part-i [accessed 14 Sept. 2017]..

Pranayama Emphasizing Inhalation

• Other yogic breathing practices that can reduce depression are pranayama practices which emphasise inhalation
• Such practices include three-part inhalation and Ujjayi breathing, which focus on the length and quality of the inhalation relative to the exhalation McCall, T. (2007, 28 Aug.) Yoga for Depression, Part I. [online] Yoga Journal. Available at: https://www.yogajournal.com/teach/yoga-for-depression-part-i [accessed 14 Sept. 2017]..

Sun Salutations

• More active yoga practices, like repeated Sun Salutations, can help those with agitated depression
• These challenging poses occupy the mind and bring the focus to the breath McCall, T. (2007, 28 Aug.) Yoga for Depression, Part I. [online] Yoga Journal. Available at: https://www.yogajournal.com/teach/yoga-for-depression-part-i [accessed 14 Sept. 2017].

Downward Dog

• Downward dog poses can help calm the mind, increase blood flow to the brain, and improve mood

Backbends

• Backbends like Wheel Pose, Supported Bridge Pose and Camel Pose increase circulation, open tight hunched shoulders and expand the chest, providing a feeling of openness and confidence which can elevate mood
• These poses can also increase motivation and fatigue during a depressive period Shapiro, D. and Cline, K. (2004). Mood changes associated with Iyengar Yoga practices: a pilot study. [online] International Journal of Yoga Therapy, 14, pp. 35-44. Available at: http://iynaus.org/sites/iynaus_files/pages/research/MoodDisordersIyengaryoga.pdf [accessed 14 Sept. 2017].

Corpse

• Corpse Pose induces relaxation and can be an effective technique for alleviating a depressed mood Shapiro, D. and Cline, K. (2004). Mood changes associated with Iyengar Yoga practices: a pilot study. [online] International Journal of Yoga Therapy, 14, pp. 35-44. Available at: http://iynaus.org/sites/iynaus_files/pages/research/MoodDisordersIyengaryoga.pdf [accessed 14 Sept. 2017].
• It may be easier to practice restorative poses like the Corpse after some more vigorous poses, which help burn off nervous and brooding energy and keep attention from drifting McCall, T. (2007, 28 Aug.) Yoga for Depression, Part I. [online] Yoga Journal. Available at: https://www.yogajournal.com/teach/yoga-for-depression-part-i [accessed 14 Sept. 2017].  

Iyengar for depression

Below are different asanas, or poses shown by B.K.S Iyengar (2008 edition), Yoga The Path To Holistic Health, to be helpful for depression.

Hold each one for 5 deep breaths.