Yoga for Depression - MindHealth360

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Yoga for Depression

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].