Yoga for your mental health
When you think of yoga, what picture does your mind conjure?
Most people imagine a very flexible person who is well versed in touching their toes and has mastered variations of splits, handstands, and headstands (maybe all at once). The reality? Yoga is likely to be a much less physical practice than you may think.
We look at how yoga could be good for your mental health.
The ancient practice of yoga unites physical postures (Asana) with breathing (Pranayama), personal and social ethics (Yama and Niyama), concentration, meditation, and bliss (Pratyahara, Dharana, Dhyana and Samadhi). In our modern language, these practices can improve self-awareness and are a form of self-care.
Self-care has been a hot topic throughout 2021. We're all realising that we can't pour from an empty cup, and taking time for ourselves, whether that's having a bath, giving yourself a pedicure or getting out for a walk in nature, is valuable and not a waste of time. So how does this all tie into yoga?
Proven benefits of yoga for mental health
Yoga can:
Decrease stress
Relieve anxiety
Fight depression
Reduce chronic pain
Promote sleep quality
Can yoga reduce stress?
Studies have shown that yoga can decrease the secretion of cortisol, the stress hormone [1]. One study followed 24 women who perceived themselves as emotionally distressed. After a three-month yoga programme, the women reported a rapid reduction in stress, anxiety, fatigue and depression. They also had significantly lower levels of cortisol [2].
Yoga and anxiety
Yoga emphasises the importance of being present. Within the practice, we focus on the power of our breath, experiencing breathing deeply, slowly, noticing the temperature of our breath and monitoring how we're feeling.
We also learn to observe thoughts without getting drawn into any one idea. This sense of awareness and peace could be some of the factors that mean yoga helps when it comes to anxiety.
Of course, they're my views on why yoga could help with anxiety. But science does back up the claims. A study of 34 women diagnosed with an anxiety disorder showed that after practising yoga twice weekly for two months, the women had significantly lower anxiety than the control group [3].
How can yoga fight depression?
Yoga can reduce the amount of cortisol (the stress hormone) in the body. Some studies show that this, combined with other benefits of yoga, may have an anti-depressant effect and could help decrease symptoms of depression.
These results will be unique to your and your circumstances. They'll also be affected by the amount you practice and what else you're doing in your life too. Yoga is a great tool to be used in combination with other practices in your life. It takes commitment. And for me, I find it's most beneficial when I sprinkle yoga into my everyday life. It isn't just a weekly class. It's five minutes in the morning, it's breathing practices at my morning tea break, and a balance while I'm cooking my lunch. It's my wind down sequence in the evening and self-reflection before bed.
Does yoga reduce chronic pain?
Chronic pain (meaning long-term) affects millions of people. In one study on the relationship between yoga and chronic pain, 42 people with carpal tunnel syndrome received a wrist splint or did yoga for eight weeks.
Yoga was more effective in reducing pain and improving grip strength than wrist splinting [4]. Although more research is likely needed, daily yoga may help people with chronic pain. Of course, if you do have chronic pain, then practising with a qualified teacher will be super important.
When you start a new class, a teacher will have a chat about your health and experience. Be honest here. That way, your teacher can make sure you're not practising anything that could be damaging or cause more pain. The important thing here is that everyone is different. Yoga teachers can guide you, but ultimately you need to listen to your body - completely. If something doesn't feel right, never force it. Feedback to your teacher, if something feels great or not so great, it's good to recognise this.
Yoga and a good night's sleep
Firstly, let's think about what causes a poor night's sleep.
Poor sleep is linked with obesity, high blood pressure and depression. Straight off, we've discussed that yoga can positively affect anxiety, depression, chronic pain and stress.
More specifically, in a 2005 study, 69 elderly patients were assigned to either practise yoga, take a herbal preparation or be part of the control group. The yoga group fell asleep faster, slept longer and felt more well-rested in the morning [5].
In conclusion, yoga is a great tool to have in your arsenal for self-care. It allows you to find ways to improve your sleep, help cope with the pressures and worries of the modern world, and could even play a part in managing chronic pain.
Are you interested in experiencing the benefits of yoga for yourself? Take a look at our Thursday evening class every week on zoom (from the comfort of your own home).
References
https://pubmed.ncbi.nlm.nih.gov/16740317/
https://pubmed.ncbi.nlm.nih.gov/16319785/
https://pubmed.ncbi.nlm.nih.gov/19341989/
https://pubmed.ncbi.nlm.nih.gov/9820263/
https://pubmed.ncbi.nlm.nih.gov/15937373/
