How Yoga May Ease Depressive Symptoms & Support Mental Health

Whether you're a fitness fanatic or have a let's get this over with attitude toward exercise, it's hard to deny the benefits of working out. Yoga is no exception—research shows it can improve flexibility, reduce chronic pain1, and even help you sleep better. It may also have powerful mental benefits, according to research from the University of South Australia.

The studies included 1,080 participants over 18 years old. Each had been diagnosed with at least one mental disorder, including depression, anxiety, post-traumatic stress, and panic disorders.

Yoga was defined in the study as a mind-body practice, combining breathwork, movement, and mindfulness. Regularly practicing yoga appeared to have greater effects on depressive symptoms than no treatment or a patient's usual treatment. 

While all types of yoga were beneficial, movement yoga—which required participants to hold poses or flow through movements—seemed to have the greatest impact. 

Weekly sessions of yoga lasted between 20 and 90 minutes, for a little more than two months. Data found participants' mood was affected based on the dose of movement. In other words, the more frequently and prolonged the practice, the greater the effects. 

While the analyzed studies were large and diverse, there are still limitations. The review says there's not enough data to understand which type of yoga interventions are most helpful.

On one hand, movement yoga may be more closely associated with aerobic exercise, which has known effects on mood. Other studies, however, suggest the slow practice of Iyengar yoga can improve depression and anxiety.