Yoga: The New Antidepressant

Yoga: The New Antidepressant
Katie McCabe

Photo taken by Lululemon Athletica

Yoga transforms a person’s physical and mental state. As an individual focuses on yoga’s mindfulness, his breathing becomes rhythmic and his body shifts. Behavior Modification published research evaluating yoga’s effects on a depressed individual taking anti-depressant medication. They found the relaxation techniques and physical exertion performed during yoga produced positive behavioral results.


Depression is affecting many Americans today than ever before. Current studies and trials show that only 60% of participants benefit from the use of antidepressants or psychotherapy. The popularity and usage of yoga as a coping mechanism for depression has increased steadily. Yoga is also a relatively inexpensive treatment compared to the consumption of drugs and therapy sessions. Two aspects of yoga were examined specifically in order to determine the overall benefit. Physical activity and mindfulness skills became the key factors when determining the overall positive effects of yoga.


The form of yoga chosen to be test was vinyasa yoga, a form of yoga that focuses on breath-linked movement. Each breath in vinyasa yoga is coordinated with a change in posture and form. Mindfulness skills develop as a result from the main focus of yoga, which is to promote good mental and physical health. The practice of yoga has proven to decrease rumination, a thinking process that centers on the negative feelings and symptoms of depression. However, concentrating on mindfulness can shift an individual’s focus to more pleasant activities. The physical exertion of yoga provides individuals with muscle movement, pain alleviation and the release of endorphin hormones. The study hypothesized that the action of yoga would display an overall improvement for those suffering from depression.


In order to track an individual’s progress, the study concentrated on the acceptability and feasibility of yoga, as well as the participant’s behavior, mindfulness, and depression symptoms. The study involved 11 participants, 10 women and 1 man. Each participant was given an individual yoga lesson before participating in the 8-week study. During each week, participants would attend vinyasa yoga classes and record their overall reaction and behavioral changes. Different scales such as the Ruminative Response Scale (RRS) and Behavioral Activation for Depression Scale (BADS) were used to track an individual’s progress. The FFMQ (Five-Facet Mindfulness Questionnaire) was used administered before and after the 8-week yoga trial. The varying methods provided the study with an overall comprehension of the effects of vinyasa yoga.


Most of the participants reported that they liked yoga and attended on average one class per week. Qualitative data displayed both emotional and physical improvement for the participants. Calm and relaxed feelings, improved sleep, weight loss, and decreased pain were common themes experienced. The study also revealed an increased trend of mindfulness aspects. The study found many similarities between yoga and psychotherapy, such as the multifaceted behavioral intervention aspect of each. In order to enhance the influence of yoga, a tailored class or specific instructor could alter the class to focus on those with depression. Yoga may soon become the newest and trendiest antidepressant.


Work Cited

Uebelacker, Lisa A., and Geoffrey Tremont. "Open Trial of Vinyasa Yoga for Persistently Depressed Individuals: Evidence of Feasibility and Acceptability." Behavior Modification. 34.3 (2010): 247-264.