A study performed by the British Journal of Sports Medicine concluded that people with at least one mental health condition such as depression, panic disorders, anxiety, or post-traumatic stress disorder who practiced yoga for two months (1-3 sessions per week at 20 – 90 mins per session) saw their symptoms decrease. In particular, movement-based yoga improved the mental health of the participants the most.
Why is this interesting?
While we know the benefits of yoga when it comes to improving strength, balance, and flexibility, as well as reducing chronic physical issues like back pain, the mental health benefits have not been thoroughly examined.
The reasons for the mental health benefits of yoga are due to both the physical postures and breathing exercises (pranayama), as well as the meditation aspect. Yoga has been shown to reduce the production of stress hormones like cortisol, promoting a calmer and more relaxed state of mind. It has also been shown to increase the production of endorphins, which is the body’s natural mood booster. Both of these benefits lead to improved mental health.
Interestingly, it was found that the duration of each yoga session was not as significant in improving mental health as the number of sessions. This would suggest performing yoga say 5 times per week at 15 mins per session is better than 1-3 times per week at 20-90 mins per session. At least when it comes to improving mental health. Physical health may benefit from longer sessions.
Source:
Cortisol and antidepressant effects of yoga
The role of yoga in inflammatory markers
Can yoga really help depression and support mental health? New research
