The practice of yoga helps depression treatment, alleviating mild to moderate major depression symptoms. Yoga as antidepressants apparently shows promise even among individuals who are not undergoing antidepressant medication or psychotherapy, according to a recent study published in the journal PLoS ONE in March.
This study, conducted in the United States, was the first of its kind to investigate yoga as a standalone treatment for diagnosed depression.
Lead researcher Dr. Sudha Prathikanti, an integrative psychiatrist at the University of California, San Francisco, explains that previous clinical trials conducted in India yielded positive results but raised concerns about generalizability to Western populations. However, Dr. Prathikanti’s study effectively addresses and dismisses this concern.
The study involved 38 adults who had been formally diagnosed with mild to moderate major depression. None of the participants were utilizing any other forms of depression treatment—including antidepressants, psychotherapy, herbs, supplements, or mind-body approaches. The participants were randomly divided into two groups.
Half of them attended 90-minute hatha yoga classes twice a week for eight weeks, while the other half (the control group) attended educational classes about yoga without engaging in physical practice.
Throughout the study period, compared to the control group, the group practicing yoga reported that yoga reduces stress like antidepressants. In some cases, yoga is 1.5 times more effective than drugs prescribed to the affected for mental health issues.
While the promising results find yoga as effective as antidepressants, Dr. Prathikanti emphasizes that they should be considered preliminary due to the study’s limited sample size. She suggests that further, larger-scale studies are necessary to provide conclusive evidence of how yoga helps with mental health issues like major depression.
Dr. Prathikanti’s research was influenced by her personal journey. Drawing on her training as both a psychiatrist and a certified Ayurveda practitioner, she now develops personalized integrative treatment plans for her patients.
These plans incorporate various elements such as yoga, meditation, herbs, transpersonal psychotherapy, acupuncture, and other complementary/alternative therapies. Dr. Prathikanti explains that conventional psychiatric techniques alone often have limitations, lacking the ability to address the spiritual dimension of patients’ lives and relying heavily on clinical experts. By adopting an integrative approach to emotional well-being, these limitations can be overcome.
The specific form of yoga used in Dr. Prathikanti’s study was hatha yoga, which is commonly taught in yoga classes throughout the United States. Hatha yoga focuses on physical aspects such as body postures, breathing techniques, and relaxation exercises to achieve a balanced mind and fit body.
The yoga program in the study commenced with 20 minutes of breathing exercises, followed by 50 minutes of mindful poses and movements, including Cobra Pose, Bow Pose, Shoulder Stand, Fish Pose, Bridge Pose, and Child Pose. Finally, participants spent 15 minutes in Corpse Pose, guided by the instructor into deep relaxation.
Dr. Prathikanti notes that the yoga intervention incorporates several therapeutic elements, including physical activity, breath regulation, mindful movement, and deep relaxation. Previous trials have indicated that each of these elements may possess its own antidepressant mechanism of action, matching the effectiveness of yoga with that of antidepressants.
In another parallel study, Boston University Medical Center reported similar findings on the benefits of yoga for treating depression. The study involved 32 individuals with major depression, some of whom were taking antidepressants.
These participants were randomly assigned to attend two or three Iyengar yoga classes per week, alongside home practice. Iyengar yoga, a school of hatha yoga, emphasizes precise postures and breath control. By the end of the 12-week study, both groups experienced a reduction in depressive symptoms.
Should We Consider Yoga As Antidepressants?
While these recent studies provide encouraging results, they only mark the beginning of research on the potential benefits of yoga as antidepressants. Further investigation is necessary to fully understand how yoga improves mental health beyond its regular association with mindfulness and mental tranquility.
However, one clear takeaway from these studies is that individuals with depression can still adhere to a regular yoga routine, suggesting a favorable sign. It is important to recognize that individuals with depression respond differently to various antidepressants, psychotherapy techniques, and yoga classes.
Dr. Prathikanti emphasizes that the goal of developing novel interventions like yoga is not to replace effective conventional care for certain individuals but to expand therapeutic options and allow more people to benefit from them.