Yoga For Mental Health: How Yoga Can Help Heal Depression
Depression affects over 264 million people worldwide (WHO, 2020). For many, depression creates a sense of heaviness and isolation that can feel impossible to escape. Professional treatment, such as therapy and medication, is often necessary. Yet, modern medicine now recognizes what ancient holistic practices have been guiding for thousands of years: regular movement, proper breath awareness, and nourishment of the physical body directly impact one’s mental health and well-being.
With over 80% of people experiencing some form of back pain in their lifetime; 25% of whom suffering from chronic back pain establishing an informed and personalized practice that prioritizes the health of the spine should become the priority for anyone walking the path of holistic wellness.
Yoga is a system of cultivating the connection between mind, body, and the divine. Practices go far beyond the physical body and offer unique benefits for those dealing with depression. Yoga provides the pathway to liberation of the shifting tides of the mind.
The Healing Power of Yoga
The ultimate goal of yoga is to live a more aligned and connected life, to realize the divine in human form. The word yoga itself means to ‘yoke’ or ‘unite’; as such, the path of Yoga can be a guiding light to those suffering from depression’s isolation and disconnect.
Yoga is wide and varied because all human experiences are such. In finding the practices of yoga, there is medicine on every level.
Sraddha-Virya-Smrti-Samadhi-Prajna-Purvakah Itaresam
All can follow the systematic practice (the eight-limbed path) rooted in faith, confidence, and mindfulness to ignite the energy and willpower required to maintain a steady focus and evenness of mind that leads to insight, knowledge, and wisdom (Samadhi).
In Sutra 1.20, Patanjali speaks of the path of yoga (8 limbs of yoga), through which practitioners cultivate five traits to achieve Samadhi – mental stillness, absorption & enlightenment. The five traits the eight limbs cultivate are:
- Sraddha: unconditional faith, belief, courage
- Virya: energy, strong will, vigor
- Smrti: memory, mindfulness, remembrance
- Samadhi: deep absorption of meditation
- Prajna: wisdom, discernment, intelligence
- Purvakah: preceded by prerequisite
- Itaresam: of other people
Shraddha (faith) and virya (vigor) are intimately experienced in our practices. The gratitude and surrender we come to in the asana are Sraddha, and the enthusiasm and energy for the practice that may build with time are Virya. Both offer a remembrance of our potential to heal and transform our lives; the practice of yoga heals because it gives practitioners back the power over their own mental and physical well-being.
Developing self-love & overcoming depression
Yoga practices are beneficial in preventing symptoms of depression. However, when those symptoms have already taken root in the body, it can be challenging to muster the energy and motivation to engage in yoga practices.
Yoga holds practitioners accountable to be compassionate with themselves, something that those struggling with depression can often struggle with. Lack of energy, motivation, and engagement are also enormous obstacles for those struggling with depression. Overcoming the blockage of depression, cultivating compassion, and finding one’s practice requires patience and empathy for oneself. Here are some ways to return to yoga practices when you’re struggling:
Start with short, manageable practices & goals
When the thought of doing anything seems overwhelming, start with short practices and focus on one goal at a time. As these practices become more achievable, you can begin building out practices.
Positive affirmation
The act of getting out of bed can feel like a hurdle. Reframing the thoughts of the mind can be pivotal for overcoming depression; when you get out of bed and get dressed, acknowledge those acts as the first victory of your day.
When practices feel difficult, try positive affirmations:
“I am so proud of you.”
“I believe in you.”
“I am worthy.”
Our thoughts are habitual; actively focusing on positive thoughts will carve a more positive state of mind.
Read here how to improve your mental health with these techniques
Develop a routine
A sense of routine and accomplishment will help you navigate feelings of loss and confusion. Write down your goals daily and mark off tasks when completed. Accomplishing even the most minor things can inspire you each day.
Accountability & support
Lean into your support network and let them in on how you’re feeling; one of the most challenging parts of battling depression is the sense of isolation. Ask for support in keeping you accountable to take charge of your well-being; you could even invite them to join you in your practices.
Prioritize sleep & nutrition.
Depression is physically draining, so make sure you get adequate sleep – between 7 – 9 hours and eat a nourishing diet to support your road back to health.
The power of community
Depression is a challenging and isolating condition that affects millions of people worldwide, yet practices like yoga offer a powerful means of healing. Many practitioners are drawn to yoga because of its ability to heal through self-awareness, regulation, and empowerment. Yoga fosters a sense of community with like-minded people; a yoga class can be where you feel encouraged and empowered to push against the boundaries of depression.
Through our Yoga Teacher Training Programs we explore the art of space holding, guiding teachers in properly creating an environment where practitioners feel brave enough to explore whatever thoughts, feelings, and sensations may arise. At School Yoga Institute, we know firsthand the healing that community holds; a truly authentic community and relationship with others can be pivotal in restructuring our mental health.
Healing through yoga
Depression is a challenging and isolating condition that affects millions of people worldwide, yet practices like yoga offer a powerful means of healing. By reconnecting the mind, body, and spirit, yoga provides a pathway to reclaiming one’s mental well-being and self-compassion.
The ancient wisdom of yoga teaches us to approach life with faith, energy, mindfulness, and discipline, guiding practitioners toward inner peace and mental clarity. Even in the depths of depression, incorporating yoga’s teachings through gentle movement, affirmations, & community support can be transformative. Healing may not happen overnight, but the path forward becomes clearer with patience and compassion. Yoga reminds us that we can overcome, transform, and thrive.
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