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NaturalNews.com printable article
Originally published July 10 2008

Yoga: An Alternative Treatment for Depression
by Stephanie Brail

(NaturalNews) Feeling depressed or down? Don't automatically reach for
an anti-depressant. Do some yoga. These days, the typical treatment
for depression comes in the form of a pill, which can often lead to
serious side effects and dependency. Prior to modern drug companies,
however, sages from the East discovered a method of calming the mind
and soothing the spirit. These physical exercises, called "asanas,"
are what modern Westerners typically think of when they hear the term
"yoga."

The roots of yoga date back tens of thousands of years. Yoga, in the
grander sense of the word, is not just physical exercise. It is more
than asanas. It consists of an entire philosophy and prescription for
emotional and spiritual well-being.

Yoga asanas (or postures) were developed to prepare the body and mind
for long periods of meditation. Ancient yogis believed that it was
difficult to reach heights of spiritual awareness with a body that was
suffering from ill health. The mind also needed to become calm and
serene, and this was accomplished through the physical practice of
asana.

Through trial and error over thousands of years, yoga evolved to
become a powerful and effective mind/body practice. Thus, yoga is a
special form of exercise specifically designed to calm the mind and
reduce mental chatter and worry. Certainly, you might feel some stress
relief from jogging or tennis, but yoga, unlike most western forms of
exercise, was actually designed to create a sense of peace and
serenity.

Western studies have shown that regular exercise can provide relief
from depression. In addition, yoga postures have been specifically
shown to increase levels of the neurotransmitter GABA, which may
alleviate depression. Furthermore, as many enthusiastic practitioners
of yoga will tell you, yoga seems to go beyond the benefits of general
exercise and helps increase overall happiness.

How does yoga improve mental health?

On a physical level, yoga postures are designed to massage the
internal organs, increasing and decreasing blood flow to targeted
areas. This circulates the blood and lymph, thus removing stale bodily
fluids from vital organs and helping flush toxins. The physical
movement can also stimulate certain hormones and neurotransmitters,
leading to positive feelings and emotions.

Additionally, according to the Eastern medical model, yoga exercises
are also designed to specifically move the "prana" or life force
energy in the body (traditional Oriental medicine calls this "chi").
Keeping this life force fresh and alive is vital to well-being,
according to Eastern philosophy.

Yoga poses stimulate certain aspects of the body's energetic system,
comprised of "chakras" (energy centers) and "nadis" (the yogic term
for "meridians" or energy channels). As stuck prana is moved and
energized, old emotional wounds manifesting as blockages in the energy
centers and channels can be released. This may explain why so many
yoga practitioners experience a sense of emotional release from
practicing certain poses, such as a spontaneous expression of tears,
providing a sense of extreme relief and peace afterwards.

The special breathing exercises that go along with yoga (called
"pranayama") also serve to energize the body by bringing fresh
quantities of prana in through the breath. These breathing exercises
can also alleviate anxiety and create a sense of calm and well-being.

What type of yoga should you use for depression?

Not all yoga is the same. Since its introduction to the West, yoga has
branched off into a variety of styles and flavors. The type of yoga
you choose should reflect your physical requirements as well as your
spiritual interests.

Some kinds of yoga are very physically strenuous and can potentially
create more stress if you are in a class where everyone is powering
through a challenging set, leaving you feeling inadequate or
overwhelmed. Yoga styles such as power yoga or ashtanga can be quite
physically challenging. Yoga flow classes may be more about losing
pounds and sweating out calories than creating mental peace and
clarity. Unless you are already an athlete and looking for a strenuous
workout, you might consider trying a more relaxed style.

If you are just starting out with yoga, you might try a beginner's
yoga class or a gentle yoga class. Restorative yoga classes can be
wonderfully rejuvenating; they consist of gentle poses, often using
bolsters and props to allow you to rest and relax in the pose.

Kundalini yoga is a form of yoga that involves dynamic, repetitive
movements and breath work to move the energy and lift the spirit. It
is the only form of yoga that specifically targets certain glands in
the brain, such as the pituitary and the pineal glands, to activate
them for improved health and well-being. (For an excellent book on the
subject, see Meditation as Medicine by Dharma Singh Khalsa, M.D. and
Cameron Stauth.)

Ideally, if you are looking to yoga to improve mental health, consider
finding a class that combines some meditation before or after the
postures. Meditation has also been shown to increase positive emotions
such as loving-kindness and happiness in some studies.

With the variety of yoga styles available, you may have to try out a
few different classes to see what appeals to you the most. Do not be
discouraged if you aren't immediately drawn to the first class you
attend. Be aware that not all yoga classes are equal. Some classes
include pranayama breath work and others do not. Some include chanting
and others do not. You may even find yoga classes in your area
specifically for Christians, while others may be more secular. It's a
good idea to check out a few studios and classes and find the one that
resonates with you the most.

Remember, yoga alone cannot cure depression if you are otherwise
treating your body and your mind badly. Alcohol, drug use (including
mind-altering prescription drugs), poor diet, lack of sleep, and other
bad habits can negate the positive effects of yoga.

Doing yoga regularly will also make a huge difference in its
effectiveness. Ideally, practice yoga for at least 20 minutes daily,
or at a minimum three times per week. You can supplement outside yoga
classes with a simple, at-home practice. With the popularity of yoga
soaring, DVDs and books on yoga are plentiful.

There's a reason why people who practice yoga often credit it for
changing their lives. Unlike no other exercise on the planet, yoga
provides physical as well as emotional benefits that can create true
happiness and well-being. Best of all, you can do it at home for free,
with no negative side effects.

About the author
Stephanie Brail is a wellness coach, healer and hypnotherapist. She
provides information and perspectives on alternative health, well-
being, spirituality, and more at www.feelgoodgirl.com.

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