From Darkness to Light: Yoga May Help Relieve Depression
- Yoga Haven
- May 6
- 6 min read
Disclaimer: If you suffer from depression or are concerned that you may be depressed, please seek assistance from a qualified healthcare professional. The following is not intended to be medical advice and should not be used to make a medical diagnosis. The information provided on this website is for information purposes only. While we strive to ensure the accuracy of the information, we make no warranties or representations about the completeness, reliability or accuracy of this information. Any reliance you place on such information is strictly at your own risk. Thank you for your understanding.
The Healing Power of Yoga
In my experience, the grand majority of Yoga students are healthy emotionally and physically. They find the normal trials and struggles of life to be within their ability and are able to lead balanced, productive lives. But in the past few months, two students have told me that the reason they are not attending Yoga classes more regularly is due to their depression. Sometimes they register for class but are too depressed to actually come to the Studio. This news gave me pause and reason to reflect on how depression affects some people’s lives and also how Yoga offers healing in a way so subtle and gentle that you just start feeling better without knowing the reason why.
Depression can feel like a heavy cloak that weighs down every aspect of life—thoughts, emotions, even physical energy. While professional help is essential, many people have found that Yoga can be a powerful ally on the journey to healing. In addition to therapy and medication, many people practice Yoga as an alternative healing modality to ease the symptoms of depression. Yoga is an adaptive practice that can be modified to suit all body types, abilities and backgrounds – a perfect activity for those with depression. As with any physical exercise, please be sure to check with your health care professional before starting a Yoga program.
There are many variations of depression. It isn't just sadness. Depression is a complex mental health condition that can manifest as persistent low mood, fatigue, irritability, difficulty concentrating, and a loss of interest in the things you used to enjoy. It may even manifest in a way that getting out of bed can feel like climbing a mountain. For some people, it may be a temporary issue due to difficult circumstances. And for others it may persist for a lifetime. But, because all things are possible, it is definitely worthwhile to explore how one can find relief from depression even though one of its hallmarks is a (false) sense of hopelessness.
Perhaps the starting place in the transition away from hopelessness and into hopefulness is to find a middle ground, a place in-between feeling depressed and feeling great. A comfortable place of neutrality, where we are not embracing negative emotions nor chasing positive ones. Then, in a state of equanimity, we may find a non-threatening awareness of the freedom that awaits if we enter the path to relief. It will likely take a lot of courage to do that. But, at some point in your journey, you may decide that a change is needed, no matter how daunting it may seem. My hope is that people suffering from depression find the courage to come to the conclusion that life is precious and then refuse to be unhappy any longer.
A favorite author of mine is David R. Hawkins, M.D., Ph.D. His book entitled Letting Go is particularly clear and helpful. In his Chapter on Apathy and Depression at page 65, Dr. Hawkins gives us a tool to climb out of the hole of depression:
The simultaneous letting go of the negative and letting go of resisting the positive result in a shift of inner energies, and there is an accompanying subtle change in our self-esteem. Letting go of our resistance to the willingness to have something positive happen . . . is all that is necessary.
For me, this is where Yoga comes in. The moment I come into presence on my mat – whether at home or in class – I enter the present moment and begin the process of releasing anything that may be troubling me. I become open to the possibility that something positive is happening right here and now. Here are a few steps that may help you get started as you come to your mat:
First, focus on the breath and feel gratitude for your life-sustaining breath.
Then appreciate that your body is able to move and respond to your desire to enter different Yoga poses.
Finally, deepen your awareness that the mind is settling down, becoming more calm and attuned to its higher origins and then gently accept that contented state as natural.
Although it cannot cure everything, Yoga’s unique ability to heal cannot be denied. Many ancient Yogic teachings explain this in great detail. You may like to read Sri Swami Satchidananda’s translation and commentary of The Yoga Sutras of Patanjali and also his book explaining the Bhagavad Gita (Song of God) entitled The Living Gita. Both of these books have profoundly changed my life for the better.
But for now, I would like to share a little research with you: a few resources from medical authorities; the basics of how Yoga supports mental health; specific Yoga poses that are a good place to start; and tips on how to stay involved with your Yoga practice as you reclaim your life by relieving depression.
National Institute of Health article entitled How Yoga Might Help Depression: A Neurobiological Perspective
Harvard University’s article entitled Yoga For Better Mental Health
Boston University’s article entitled Just What The Doctor Ordered: Take A Yoga Class and Depression, Anxiety Improve
Here Are Some Ways That Yoga Supports Mental Health:
Yoga Regulates the Nervous System
Yoga activates the parasympathetic nervous system—the "rest and digest" mode. This helps calm the stress response, which is often overactive in those with depression.
Yoga Promotes Mind-Body Awareness
Depression can create a feeling of being disconnected from the body. Yoga brings gentle attention back to physical sensations, breath, and movement. This mindfulness helps quiet the mind from busy thoughts and re-anchor you in the present moment.
Yoga Boosts Feel-Good Chemicals
Physical movement, including Yoga, increases serotonin and dopamine—neurotransmitters that influence mood. Certain poses and breathing techniques may even help shift brain chemistry into a more positive state over time.
Yoga Creates Routine and Structure
Having a regular practice, even if just 10 minutes a day, can bring a sense of purpose and rhythm to those days that may feel empty or overwhelming. Make a commitment to practice Yoga regularly as a form of self-care.
Yoga Offers a Sense of Community
Group classes (especially in-person at the Studio, although online is helpful too) offer con nection and a sense of belonging to a community of like-minded individuals. Feeling seen and supported—even if just silently as you practice Yoga on the mat—can be a healing balm and lift you up.
Yoga Poses That May Relieve Depression
Here are some gentle Yoga poses available to all levels that you can use as a starting point. They can be done slowly and are considered grounding practices which may help you to find your inner strength as you begin this journey to wellness.
Child’s Pose (Balasana): Encourages surrender to the comforting energy of the Earth and allows the space for neutral non-judging introspection.
Cat-Cow (Marjaryasana-Bitilasana): Releases tension in the shoulders and hips while bringing fluidity to the spine and awareness of the breath.
Legs Up the Wall (Viparita Karani): Calms the nervous system, gently stretches the legs and relieves fatigue.
Bridge Pose (Setu Bandhasana): Opens the heart space, builds strength in the legs and energizes the body.
Seated Forward Fold (Paschimottanasana): Stretches the back and legs while inviting a sense of quiet release.
Don’t worry about perfect alignment or flexibility. The goal isn’t to “do” the pose but to be present with it. While teaching, I often say “let the pose do the work” meaning release resistance to the pose and let the magic healing quality of Yoga arise.
Tips for Practicing Yoga When You're Depressed
Start Small: Even a few minutes of breathing or stretching counts.
Focus on the Breath: Deep belly breaths signal the body that it’s safe.
Practice Non-Judgment: There’s no right or wrong—just show up as you are.
Choose Comforting Spaces: Practice somewhere you feel safe and cozy.
Final Thoughts
Yoga won’t fix everything, and it’s not a substitute for therapy, medication, or other professional support. But it can be a gentle light in the darkness—reminding you of your strength, your breath, and your capacity for healing.
If you’re navigating depression, know this: you are not alone. Your mat can be a place to meet yourself with compassion and begin again, one breath at a time.
Great thoughts on depression and yoga! I know yoga has helped me immensely when I’ve been in the depths of depression.