Hour 67 Yoga Therapy – Depression and Mood Disorders
Yoga Therapy for Depression and Mood Disorders
Introduction
Depression and mood disorders are two of the most widespread mental health challenges worldwide. They affect an individual’s thoughts, behavior, mood, energy level, sleep cycles, and quality of life as a whole. Although traditional approaches like psychotherapy and pharmacologic intervention are critical, yoga therapy offers an additive, holistic therapy that targets the source of pain—not the manifestations.
Yoga does not see depression as a chemical imbalance, but as an imbalance between the body, mind, and spirit. Yoga therapy can restore this lost equilibrium through posture, breathing, mindfulness, and meditation, inviting inner tranquility and aliveness.
Understanding Depression from a Yogic Perspective
Depression is frequently associated with tamas (inertia, dullness) in yogic psychology:
A dominance of tamas causes slothfulness, a lack of inspiration, and stagnation.
Imbalance in prana: When life force energy (prana) is stagnant or drained, it becomes expressed as tiredness, negative thinking, and emotional weight.
Disconnection from Self: Yoga views suffering as a consequence of forgetting our deeper, spiritual self.
Yoga therapy acts by reversing these imbalances, lifting the tamasic energy to rajas (activity), and ultimately bringing the individual into sattva (clarity and peace).
Physiological and Psychological Mechanisms of Yoga in Depression
Scientific research indicates yoga therapy:
Adjusts the hypothalamic-pituitary-adrenal (HPA) axis, lowering stress hormone (cortisol) levels.
Increases GABA (gamma-aminobutyric acid) levels, which enhances mood and quiets the nervous system.
Activates vagal tone, moving the body from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) state.
Promotes neuroplasticity, assisting in creating new, positive neural connections.
Key Components of Yoga Therapy for Depression
1. Asanas (Yoga Postures)
These assist in:
Releasing muscular tension
Stimulating blood circulation
Releasing endorphins
Recommended Asanas:
Tadasana (Mountain Pose) – for grounding and stability
Bhujangasana (Cobra Pose) – chest-opening posture to reverse slumping and depression
Setu Bandhasana (Bridge Pose) – opens the chest, awakens the body
Viparita Karani (Legs-up-the-wall Pose) – promotes relaxation and calms the mind
Shavasana (Corpse Pose) – total physical and mental relaxation
Case Study:
Meera, age 42, a teacher, presented with evidence of mild depression—tiredness, sleeplessness, low self-esteem. With three weeks of daily yoga classes using Setu Bandhasana and Cobra Pose, along with relaxation, she started noticing greater energy and emotional strength.
2. Pranayama (Breathing Practices)
Control over breathing quiets the mind and affects the autonomic nervous system.
Affecting Techniques:
Nadi Shodhana (Alternate Nostril Breathing) – harmonizes energy pathways
Bhramari (Humming Bee Breath) – calms the mind and brings relaxation
Deep belly breathing – encourages parasympathetic dominance and centering
3. Meditation and Mindfulness
Guided Meditation and Yoga Nidra assist in letting go of negative thinking patterns and the reprogramming of the subconscious.
Loving-Kindness Meditation (Metta Bhavana) may assist in ending the cycle of self-critism prevalent in depressed states.
Real-life Example:
Arun, who was a 35-year-old IT professional with seasonal affective disorder, derived considerable relief by undergoing Yoga Nidra sessions that corrected sleep and introduced self-compassion.
4. Lifestyle and Diet Recommendations (Ahara & Vihara)
A sattvic diet (fresh vegetables and fruits, whole grains, nuts) maintains mental clarity and positivity.
Early wake-up, exposure to sun light in the morning, and reduction of night-time screen exposure are key lifestyle habits.
5. Yogic Philosophy and Affirmations
Integrating the wisdom of the Bhagavad Gita, Patanjali’s Yoga Sutras, and Vedantic philosophy can transform one’s relationship to suffering and change.
Useful Affirmations:
“I am not my thoughts; I am the awareness behind them.”
“Each breath I take is a step toward peace.”
“I permit myself to feel, and I permit myself to heal.”
Precautions and Integration with Standard Treatment
Always work under the guidance of a mental health professional for moderate to severe depression.
Yoga therapy is never a replacement for medication when necessary but an adjunct to overall recovery.
Adjust practice according to the person’s energy level and mood—begin slowly, and never coerce group involvement if the client is overwhelmed.
When to Refer Out
A yoga therapist needs to be aware of the red flags that need to be addressed by immediate clinical care:
Suicidal ideation
Severe withdrawal
Hallucinations or psychosis
In such situations, therapy has to be suspended, and a referral to a psychologist or psychiatrist is in order.
Conclusion
Yoga therapy provides not only symptom reduction but transformation—enabling individuals to reconnect with a sense of wholeness. It educates that beyond all emotional upheaval exists a silent, stable core, unaffected by suffering. By using breath, movement, stillness, and self-inquiry, people can learn to rest in this inner sanctuary.
According to the old wise men, “Chitta vritti nirodhah” – yoga is the stilling of the mind waves. In the quiet, the Self’s light shines through.