How Yoga Can Help Relieve Depression

• In January 2013, the journal Psychiatry compiled the findings of 16 surveys on the efficacy of yoga in treating certain psychiatric disorders. Researchers found that yoga can acutely help with mild depression and can work in conjunction with anti-psychotic drugs in people with schizophrenia. It also can be of benefit to adults who suffer from sleep disorders, which tend to piggyback onto depressive issues.
   
• A 2010 study published in the Journal of Alternative and Complementary Medicine found that practicing yoga just three times a week increased levels of chemicals in the brain that help combat anxiety and depression.
   
• Yoga may also protect against future depression, according to a study published in a 2013 issue of the International Journal of Yoga. Women aged 45 to 80 who practiced yoga found that the longer they had done yoga, the more likely they were to be emotionally healthy and reportedly happy.

Tips for Practicing Yoga When You Have Depression

• Keep coming back. The first step is the hardest, and so is the first practice. Whether you end your practice with a sense of peace or stir up unanticipated emotions, know that you're helping both your mind and body just by showing up and breathing. If your depression symptoms make it hard for you to stay motivated and stick with a consistent yoga schedule, enlist the help of a friend who can encourage you and help keep you accountable.
   
•  Go easy on yourself. When I was at the height of my anxiety, I couldn't make it through an entire yoga class. I had panic attacks a couple of times in savasana. I had to leave yoga to catch my breath and calm down (irony duly noted). But I kept coming back. I tried not to beat myself up for leaving class. Going to class at all was a huge step for me, and I focused on that. While it can be difficult to not compare yourself to others, remember that yoga is not a competition. People at all levels and abilities can practice yoga. Try to find what works for YOU and don't try to compare or compete with others.
   
•  Emotional releases are considered normal. Many students and practitioners, whether they're new or have been practicing yoga for years, can experience "emotional releases" (including laughter or tears) during yoga. It can often be uncontrollable and isn't necessarily brought on by any particular thought at all—it's simply a release of emotion triggered by the physical and mental practice of yoga. How you choose to handle an emotional release during class is personal. You can continue to practice, assuming that you are able to and aren't being very disruptive to others; you can rest in child's pose until the release passes; or you can choose to leave the room until you feel ready to return. You don't need to explain yourself or justify your release to anyone else; a good yoga teacher will not pry or draw attention to you, but will simply offer support and an ear or shoulder if you need it.
   
• Find poses that make you feel good. When you're in the midst of depression, it can be hard to find anything that feels genuinely good. If you discover any poses that make you feel good, either physically or emotionally, stick with them. (Some people find that "heart openers" such as backbends, bridge and camel pose, feel really good when they're feeling blue, as do inversions, which can increase blood flow and circulation to the brain.) If something doesn't feel good, don't do it. Take a resting pose and breathe.
   
•  Focus on the breath. When you're suffering from depression and anxiety, it's easy to get caught up in a cycle of negative thoughts, or "samskaras." The various breathing techniques taught in yoga can help you calm down, stimulate the parasympathetic nervous system (the part that helps you slow down), and allow you to find a respite from the emotions that can overwhelm your thoughts. When your emotions feel like they're getting the best of you, try to focus on your breath. You may also ask your yoga instructor for additional breathing techniques or meditations you can try during or outside of class.