Yoga and Meditation

Do different forms of exercise, such as yoga, biking, or jogging really provide help for individuals fighting depression? Most of us are familiar with the idea that exercise provides positive benefits for individuals seeking to combat depression. However, you may be unsure whether this is just an opinion or a fact that is supported by documented research.

In fact, the evidence for the benefits of exercise, especially yoga for depression, is very sizable. According to the 2008 Summary of the Physical Activity Guidelines distributed by the U.S. Department of Health and Human Services, several studies have demonstrated that people who take part in regular exercise routines begin to feel better and their symptoms of depression subside.

Some forms of exercise, however, can be more beneficial for depression than others. An exercise routine should be moderately challenging as opposed to easy or light physical activity. Also combining aerobic, resistance, and strength training, as is often found in a yoga practice, can be most effective at elevating your mood and reducing depression.

Many research studies validate the claim that yoga enhances emotional well being and wards off depression. For example research indicates that levels of cortisol (a primary stress hormone) in the bloodstream are lowered following a yoga routine. Also established research has found that yoga improves serotonin levels.

A study completed in 2009 evaluated mood changes prior to and following yoga therapy. The moods of 54 participants, prior to and following 2 weeks of yoga therapy, were measured against one another. 64% of the study’s participants experienced a decrease in mood disturbance, while 53% where found to have achieved a reduction in their depression symptoms.

Amy Weintraub, has herself fought off depression, and gone on to author Yoga for Depression and found LifeForce Yoga. “When the mind is absorbed in a negative spiral of thoughts,” she explains, “whether it is anxiety based or depression, the mind needs something to focus on that takes it away from that negative spiral.” This, she continues, is exactly what yoga does.

Weintraub also recommends yogic breathing exercises as a treatment for depression. These work by stimulating the vagus nerve, which is known to decrease symptoms of depression. It was found that one breathing technique in particular was able to bring about as great as a 73% improvement in major depression.

Convincing scientific evidence as well as the testimony of expert Amy Weintaub support the use of yoga therapy for treating people who are fighting depression. If you are looking for yoga class, Weintraub emphasizes to just find one that feels right rather than searching for a particular yoga style. “Find a teacher, which makes you feel, when you walk out the door, like your life has changed in that moment. That you are fresh and alive.” In addition, Weintraub advises people on anti-depressants to wait at least 9 months before considering a change in medication. Although most people will experience improvement much more quickly, it is best to be cautious.

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We live in a world of constant activity. Stress, tension, and imbalances can decrease our health. Yoga therapy is a way to regain greater health and mental-emotional balance. It is based in a philosophy that unifies the body and the mind. The benefits of yoga as therapy far exceed simple stretching.

Yoga is never one-size-fits-all. Each move, or asana, can be modified to fit the limits of your body. For example, if you have had a wrist injury, you may not be able to do the plank pose. It may put too much stress on your wrists. Therefore, change the position to reduce the risk. It is essential to only focus on yourself and the movement. Do not be distracted by your classmates, because each person is different.

Many people enter a yoga class thinking that it will be easy. Yoga is like ballet. You cannot walk into a class and expect to do it well right from the start. Those who have practiced for years are still perfecting the art. There is always room for advancement.

On certain days, one yoga pose is more difficult than another. This can be from a variety of reasons. One day you may be more balanced. Another day you may find yourself more flexible. Each situation of the body should be accepted and not judged. Yoga therapy also helps you work with any physical limitations, to get the most out of your yoga practice.

Yoga as therapy offers unique healthy benefits, because each yoga move is based on energy. Emotional and physical well-being can be altered through meditative movements. The balance of energy in the body is related to chakras. There are seven chakras in the body. The root chakra is located at the base of the spine, and the crown chakra is at the top of the head. Each chakra has an energy which yoga therapy helps to align.

Spiritual health is tied to physical well-being in yoga. The movements can create many positive outcomes in the body. Therefore, yoga therapy and practice are highly regarded by medical practitioners.

Yoga focuses on safe stretching, which improves flexibility. Elasticity is not only increased in the muscles but also in the soft tissue. Each person must work within his own limitations for flexibility, and over time, those who perform yoga will find advances in flexibility. The increased ability to move can relieve muscle pain from stiffness. Some have experienced more energy as well!

Yoga focuses on muscle movement, and many poses will help to increase body strength. Some yoga methods are more focused on strength building. In these classes, there are more poses focusing on building muscles. The core of the body can be improved by bridge and plow poses. Leg muscles are built using static poses like the chair pose.

A well known benefit to yoga is improved posture. As we age, posture becomes more and more important to our well-being. Good posture improves bodily support for our internal organs. The abdominal and back muscles are essential for maintaining good posture. And yoga therapy can help practitioners maintain a healthy stature well into their advanced years!

Adding yoga therapy to an exercise routine can benefit people of all ages. Flexibility, strength, and spiritual health will help cope against stress and diseases. A wide variety of yoga types are available. Do not be turned off by attending a class that does not meet your needs. Research yoga therapy methods online, and try to find the one that targets your goals.

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