The Real Facts About Yoga and Mental Health
Yoga has a reputation for being a bit ‘woo’, a bit ‘hippie’ and a bit too spiritual for many people.
And sure, it’s true that yoga does have its roots in the spiritual world of Hinduism, Buddhism and Jainism - but that doesn’t mean that you need to be a hugely spiritual person to reap the benefits of yoga!
>> More about the history of yoga here
In fact, most people who casually practice yoga (like most of our students here at the Fold studios) are doing it for the physical and mental health benefits - not the spiritual side of things. Yoga practice can be whatever you want it to be, and it’s entirely up to you whether you take the opportunity to explore your spirituality during a yoga flow or not. Yoga’s connection to spirituality is a personal preference, not a prescription.
But what we can be absolutely certain of is that yoga is massively powerful for our mental health.
Mental health is something we all have and something most of us will struggle with at one point or other - and it’s something that deeply matters to us here at Fold. We do everything we can to promote positive wellbeing for all our students, through the practice of yoga, and we’ve seen first-hand just how transformative yoga practice can be for anyone struggling with mental health troubles.
But you don’t just need to take our word for it. Keep reading for the cold hard facts about yoga and mental health - backed up by actual science!
The benefits of yoga for mental health
Where. Do. We. Start?!
There are tonnes of benefits of yoga - both physical and mental. We’ll cover the physical benefits elsewhere, but even if we only look at the mental health benefits, there are still loads!
Like any form of movement, yoga has been proven time and time again to have a wide range of stress-busting benefits. You only need to do a quick Google search for ‘movement for mental health’ to see just how many studies have been conducted that show that even the most basic exercise, like walking, releases stress-busting hormones that have been linked to lower levels of depression and anxiety symptoms. (Here’s a good summary, if you’re interested!)
Yoga’s core focus for the last 5,000+ years has been to promote physical, mental and spiritual wellbeing. Before mental health awareness was even a thing, the founding fathers of yoga recognised that yoga’s combination of physical movement, breathwork and meditative techniques could dramatically improve someone’s mental wellbeing - and the same still applies to this day.
Yoga for stress, anxiety and depression
1 in 6 adults in the UK suffer from depression. And women are twice as likely to experience depression as men.
6 in 100 people (over 8 million) in the UK suffer from generalised anxiety disorder. And less than 50% of those people access anxiety treatments.
1 in 14 UK adults feel stressed every single day. And 74% of people say that they’ve felt overwhelmed by stress in the last year.
Stress, anxiety and depression are real problems in the UK.
But what can yoga do to help?
In a systematic review of scientific studies published in 2017, yoga’s efficacy as an alternative treatment for depression was assessed - and the results of each study included in the review were largely positive.
For example, in 2011 a group of 24 people who experienced depression and narcotics addiction were asked to take part in three 60-minute-long yoga sessions per week for five weeks - and all 24 reported reduced depression symptoms at the end of the study.
In another example from 2012, 22 depressed women who were 12-26 weeks pregnant were asked to take part in three 60-minute-long Hatha yoga classes per week for ten weeks - and all 22 reported significant decreases in their depression symptoms and significant increases in mindfulness and maternal-fetal attachment.
And in a similar 2018 study looking at the effects of yoga on anxiety and stress, 52 women were asked to take part in three Hatha yoga classes each week for four weeks - and all reported significant decreases in symptoms of stress, anxiety and depression after 12 sessions of Hatha yoga.
There are hundreds of similar studies out there, but the main finding is this: yoga’s combination of physical activity and mental stillness helps to quieten racing thoughts, find a more positive outlook on situations, and increase self-esteem - all of which contribute to the fight against stress, anxiety and depression.
All of this goes to show that we’re not wrong when we say, ‘less stress, more stretch’!
Yoga for insomnia and sleep issues
Just like stress, anxiety and depression, insomnia is a big issue in the UK, with 1 in 3 people regularly affected by sleeplessness.
And just like with stress, anxiety and depression, there’s a whole heap of helpful (and sometimes not so helpful) advice out there on the internet for how to tackle insomnia and finally get a good night’s sleep.
But can yoga once again come to the rescue?
It sure can!
In this 2020 review, every single one of the 19 studies assessed had shown improved sleep quality and reduced experiences of insomnia in women who regularly practiced yoga.
In this 2012 study, 44 postmenopausal women practiced yoga regularly for 4 months and all reported reduced insomnia struggles at the end of the 4-month study.
In this 2012 study, 13 women who suffered from restless leg syndrome (a common cause of insomnia) reported significant improvements in sleep quality after 8 weeks of regular yoga practice.
And in this 2013 study, 65 elderly men and women introduced daily yoga practice into their routine and found an increase in their quality of sleep and their overall quality of life.
Again, there are plenty of similar studies out there that connect yoga to improved quality of sleep and decreased levels of insomnia. Movement in general is thought to promote better sleep, purely because exercise depletes energy reserves and encourages the body to sleep to replenish those reserves - but it seems as though there is something specific about yoga that does this even better than other exercise.
And what is that magic bullet?
Like before, it’s the magical combination of physical movement and mindfulness. It tires your body physically and allows your mind to stop racing at a million miles per hour - which is often what stops us (especially in the modern digital world where there are distractions in every scroll of the thumb) from getting the good quality sleep we need.
How to get started with yoga for mental health
Whether you’re facing specific challenges with your mental health or you’re just looking for something that’s (almost) guaranteed to improve your wellbeing, yoga can help!
But where do you start if you’re a complete beginner?!
The world of yoga can feel overwhelming and intimidating, we know. But at Fold, it’s our mission to make yoga down-to-earth and accessible for everyone - including you.
If you’ve never stepped foot on a yoga mat before or would be completely lost if we said the word ‘asana’ to you, it’s okay. To kick off your yoga practice (and boost your mental health in the process), there are two options:
Try beginner’s yoga from the comfort of your own home with Fold At Home
Join us in our North London yoga studio for an in-person beginner’s yoga class
However and wherever you practice, remember to enjoy it! Yoga’s there for you, so find a style and a routine that works for you - and reap the mental health benefits!