Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Yoga for depression- 8 Yoga poses 

  Depression is a medical condition that can affect your mood, daily activities and potential to work. As per the World Health Organization (WHO) prevalence of depressive disorders among elderly is 10 to 20%. Depression is a significantly huge health problem affecting the global population due to multiple factors including genetics or hereditary factors, environment and psychological factors.

  It is estimated that around 350 million people are affected worldwide. In the United States, 16 million people suffer from depressive episodes currently. According to World Health Organization, depression is the leading cause of disability, contributing hugely to the overall global burden of disease.  

   Depression is a disorder associated with symptoms such as increased sadness and anxiety, loss of appetite, depressed mood, and loss of interest in pleasurable activities.

Deficiencies in neurotransmitters such as serotonin, dopamine, noradrenaline, and γ-aminobutyric acid (GABA) are often associated with depression.

   Depression in elderly is a distressing concern for the affected person as well as the family as it is associated with high risk of suicide if neglected or untreated. Timely recognition and appropriate management of depression among elderly help in improving the quality of life and reducing suicidal death rate.

    There are many types of depression such as clinical depression, bipolar depression, dysthymia, seasonal affective disorder etc. Gene and environment has crucial roles in the development of depression.

Yoga for stress

   Yoga has an important role in reducing the impact of diseases stemming from acute or chronic stress. Researchers are interested in studying the efficacy and effectiveness of mind-body therapies such as yoga as an alternative and complementary treatment for depression or adjuvant therapy, as medications alone can not provide a long lasting solution most often. People across the globe are more interested in choosing alternative and complementary systems of therapy in managing mental health problems due to the same  aforementioned reason.

    Yoga has a great role in improving physical and mental well-being. It helps to improve flexibility, loosen muscles reducing aches and pain, generates balanced energy, reduces breathing and heart rates, lowers blood pressure and cortisol levels, increase blood flow, and reduces stress and anxiety.

Research study results about the positive impact of yoga in depression

    According to NIH data of a study 2010[ Mehta and Sharma published a systematic review of literature] on yoga and depression found yoga to be beneficial as a complementary therapy for depression and depressive symptoms [1]

A systematic review of many studies conducted after 2011 points out that brief yoga treatment or therapy can be effective in reducing  acute depressive symptoms.

Another study in pregnant women shows that yoga helps in reducing  depressive symptoms during pregnancy and post delivery. 

These results suggest that yoga therapy can have a long-term positive effect on depressive symptoms. However more extensive research studies in large groups are recommended.

Studies using MRI scans and other brain imaging technology have shown that people who regularly did yoga had a thicker cerebral cortex  and hippocampus (the area of the brain involved in learn­ing and memory) compared with non-practitioners. 

It is well known that all exercise can boost the mood reducing levels of stress hormones, increasing the production of feel-good chemicals known as endorphins.

Exercise also improves circulation and help in bringing more oxygenated blood to your brain. Yoga also is a form of physical activity.

In addition to these benefits yoga can affect mood by elevating levels of a brain chemical called gamma-aminobutyric acid (GABA), which is associated with better mood and decreased anxiety. 

Meditation also reduces activity in the limbic system [the part of the brain dedicated to emotions] and thereby helps you cope with stressful situations.

However it is suggested that the research should be ongoing with more studies with good quality and standards to understand the benefits of yoga.

 8 Yoga poses for reducing depression

These yoga poses may help to reduce depression relaxing the tensed muscles and promoting physical activity ,which can have a positive impact on your brain

Please click each link listed below for detailed information on each yoga pose .

Anulom vilom pranayama

·       Bhramari pranayama

·       Savasana [corpse pose]

·       Halasana [Plough pose]

·        Setubandhasana [ Bridge pose]

·       Sarvangasana [shoulder stand ]

·       Bhujangasana [cobra pose]

·       vrikshasana [ Tree pose]

    Yoga has great role in mental health. It can reduce depressive symptoms by

·       reducing stress.

·       reducing inflammation,

·        maintaining autonomic balance 

·        maintaining the neurotransmitters.

·        supporting hypothalamic–pituitary–adrenal (HPA) axis, the peripheral nervous system including GABA[gamma-aminobutyric acid].

·       Helping limbic system activity.

    Yoga is an emerging solution for a large number of incurable and difficult to manage diseases which have afflicted the mankind for centuries. Many diseases like autoimmune diseases, hormonal imbalances, neuro immunological and neuro degenerative diseases are the end results of stress and faulty life styles. Yoga offers great help in destressing and restoring the rhythm of body &mind. Yoga can be recommended as an adjuvant therapy along with antidepressants  in patient with depression .

References

1.    Mehta P, Sharma M. Yoga and complementary therapy for clinical depression. Complement Health Pract Rev. 2010;15:156–170. [Google Scholar]
2.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/
3.    http://siahmsrwellness.in/depression
4.     https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/
5.    https://www.artofliving.org/in-en/yoga/yoga-poses/yoga-poses-for-depression
6.    https://www.health.harvard.edu/staying-healthy/yoga-for-better-mental-health
7.    https://www.sciencedirect.com/science/article/pii/S0975947623000839