The Therapeutic Benefits of Yoga

By Tim Sumner (Therapist)

“The conceptual background of yoga has its origins in ancient Indian philosophy. There are numerous modern schools or types of yoga (i.e., Iyengar, Viniyoga, Sivananda, etc.), each having its own distinct emphasis regarding the relative content of physical postures and exercises (asanas), breathing techniques (pranayama), deep relaxation, and meditation practices that cultivate awareness and ultimately more profound states of consciousness. The application of yoga as a therapeutic intervention, which began early in the twentieth century, takes advantage of the various psychophysiological benefits of the component practices. The physical exercises (asanas) may increase patient’s physical flexibility, coordination, and strength, while the breathing practices and meditation may calm and focus the mind to develop greater awareness and diminish anxiety [1], and thus result in higher quality of life.”^[1]

The above is the first paragraph of the introduction of a meta-analysis study of the effect of yoga on mental health. The overall understanding gleaned from the meta-analysis is that yoga is good for your brain, regardless of how you’re feeling. The overarching benefit gained from increased strength, balance and focussed breathing combine with an in-moment benefit of regulated, guided attention to the body. Further, attending a class with others can bolster a sense of community, connection and social bonding.

Over recent years yoga has become more accessible. Whether that’s through the growing popularity of appropriate yoga clothing allowing those with different bodies to feel comfortable in sportwear, the plethora of class availability (especially in larger cities) or the boom in online at-home yoga (the YouTube channel Yoga with Adrienne boasts over 13 million subscribers), yoga is now seen as something for everyone rather than an elite, protected practice for slim, white women or before that, a spiritual practice used across different religions, cultures and countries in South Asia.

There is some controversy over the westernisation of its practice with America especially, domesticating an holistic mindset and deeply sacred practice, stripping it of its Eastern foundation and commercialising it for a western audience. This however does not detract from the proven psychological benefits^[2] of even the simplistic action of intentionally moving one’s body in a structured series of poses, without involving any of the interiority involved with ritualistic, philosophical principles of yoga.

For those suffering with thoughts of self harm, suicide, depression or anxiety, yoga can be of benefit. Regulating the body can regulate the mind, focussing on the body can focus the mind. Providing a distraction, one as all-encompassing as crow, firefly or eight-angle pose, can be both an intense physical challenge and rewarding experience. Breathwork, often deeply entwined with asana (pose) practices, can teach techniques useful during moments of crisis (three-part breathing or bumble bee breathing) or focus the mind with intentional light discomfort or challenge (single-nostril breathing or lion’s breath). Attending a class can build a sense of companionship and connection with other practitioners. It can also build momentum from seeing progress each week under the targeted guidance of a qualified yoga instructor and there are always adjustments that can make a pose more accessible.

This International Yoga day, look up a class near you, get out the old mat that’s been gathering dust and get your body moving: you never know the benefits it may bring.

___________________________________

Sources

^[1] Büssing A, Michalsen A, Khalsa SB, Telles S, Sherman KJ. Effects of yoga on mental and physical health: a short summary of reviews. Evid Based Complement Alternat Med. 2012;2012:165410. doi: 10.1155/2012/165410. Epub 2012 Sep 13. PMID: 23008738; PMCID: PMC3447533.

^[2] Brinsley J, Schuch F, Lederman O, et alEffects of yoga on depressive symptoms in people with mental disorders: a systematic review and meta-analysisBritish Journal of Sports Medicine 2021;55:992-1000.