Mental Health

Yoga for Depression and Anxiety Relief 2025

Find hope and healing with yoga for depression and anxiety. Evidence-based sequences that support mental health naturally alongside traditional treatment.

25-35 minutes
Difficulty: Beginner
yoga for depression and anxiety woman in peaceful meditation pose
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Understanding This Practice

Depression and anxiety affect millions worldwide. Research shows that yoga can be a powerful complementary therapy, reducing symptoms by lowering stress hormones, increasing GABA (a calming neurotransmitter), and improving mind-body connection. A study in the Journal of Psychiatric Practice found that yoga significantly reduced depression and anxiety symptoms.

Key Benefits

Lowers depression symptoms
Reduces anxiety
Improves mood regulation

Contraindications and Precautions

Please consult your healthcare provider before starting this practice if you have any of the following:

  • Severe depression (seek professional help)
  • Suicidal thoughts (emergency)

Recommended Yoga Poses

legs up wall yoga for depression anxiety

1. Legs Up the Wall (Viparita Karani)

Viparita Karani

Deeply restorative pose for nervous system regulation.

How to practice:

  1. Sit with side against wall
  2. Swing legs up as you lower back
  3. Relax completely
  4. Close eyes
  5. Stay for 10-15 minutes

Benefits:

Calms nervous systemReduces anxietyImproves mood
gentle cobra yoga for depression mood lift

2. Gentle Backbend (Supported Bhujangasana)

Bhujangasana (Supported)

Heart-opening pose that elevates mood.

How to practice:

  1. Lie on stomach
  2. Place hands under shoulders
  3. Press gently into hands
  4. Lift chest slightly
  5. Keep elbows bent
  6. Hold for 3-5 breaths

Benefits:

Opens chestElevates moodBuilds confidence
corpse pose savasana yoga for depression relaxation

3. Corpse Pose with Body Scan (Savasana)

Savasana

Deep relaxation for nervous system reset.

How to practice:

  1. Lie on back
  2. Let legs extend, arms at sides
  3. Close your eyes
  4. Scan body from head to toe
  5. Release tension everywhere
  6. Stay for 10-15 minutes

Benefits:

Resets nervous systemReduces fatiguePromotes healing
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What Science Says

Journal of Psychiatric Practice

2019

Yoga significantly reduced depression and anxiety symptoms in participants, with effects comparable to other relaxation techniques and meditation.

Harvard Medical School

2021

Yoga increases GABA levels in the brain, associated with reduced anxiety and improved mood. Regular practice creates lasting changes in brain function.

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Frequently Asked Questions

Can yoga help with depression?
Research shows yoga can significantly reduce depression symptoms. It works by increasing feel-good neurotransmitters, reducing stress hormones, improving sleep, and providing social connection in group classes.
Is yoga alone enough for depression and anxiety?
Yoga should be part of a comprehensive treatment plan, not a standalone treatment for moderate to severe depression or anxiety. Always work with mental health professionals. Yoga is an excellent complementary practice.
What type of yoga is best for depression?
Restorative and Yin yoga are excellent for depression due to their calming nature. However, some people benefit from more vigorous practices to build energy and heat. Experiment to find what works for you.
How long until yoga helps depression?
Some people feel better after one session. Research shows significant improvements after 8-12 weeks of consistent practice (2-3 times per week). Long-term practice provides cumulative benefits.
Should I practice alone or in a class for depression?
Both have benefits! Classes provide community and accountability, which can be helpful for depression. Home practice offers privacy and flexibility. Many people find a combination works best.

Expert Tips for Maximum Results

  • Practice 3-4 times per week for optimal results
  • Listen to your body - never force a pose
  • Use props to modify poses as needed
Sarah Mitchell E-RYT 500 certified yoga instructor

Written by Sarah Mitchell, E-RYT 500

Sarah is a registered yoga teacher at the highest level with over 15 years of experience.

Learn more about Sarah

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