Yoga as a Form of Therapy for Depression
Kelly A. Saramago
Lesley University
Introduction
Depression is seen to be one of the most
common illnesses seen in individuals today all over the world. Depression impacts
one’s physical and mental health. One’s mental health “plays a large role in
determining their quality of life” (Bonura, 2009, p.79). Why individuals become
depressed can vary as well as the forms of treatment one can receive. Although
it is incredibly common for one to see a doctor or therapist for treatment,
there is an increasing amount of evidence demonstrating how the practice of
yoga can help an individual in the battle of depression (Bonura, 2011, p.135).
Yoga
Yoga is widely viewed from culture to
culture. In some cultures, such as India, it is viewed more on a spiritual
level whereas in other cultures, such as America, it is viewed more on a
physical level. When using yoga as a form of therapy for individuals with
depression, it is important to acknowledge both levels in order to ensure
positive and productive growth. Experiencing both levels can help an individual
see which level of yoga helps as a therapeutic treatment for their depression. Based
on Bonura’s article (2011) about the psychological benefits of yoga for older
adults, benefits that can result from yoga are “increased ability to continue
activities on a daily basis, reduce stress, anxiety, anger, and depression,
increase self-control over thoughts and emotions, and provide an opportunity
for self discovery” (p. 131). The reduction of these
symptoms are achieved in either the physical, breathing, relaxation, or
meditation practices (Bonura, 2011, p. 129).
Yoga is a practice that anyone can perform.
The willingness to learn and step out of one’s comfort zone are two factors
that will help with one’s experience with yoga. The different forms of yoga can
be seen to help individuals at any age with depression although depression is
more commonly seen in adolescence and older adults. No matter what age, the
engagement of the yoga practice is seen to have great potential in the
reduction of depression and improving one’s mood (Woolery, et al., 2004, p.
63).
Medical Research
There has been much research conducted on the effects of
yoga use for young adults with depression. In one case study, 28 volunteers
were examined over a five-week period to see if the short-term practice of
Lyengar yoga could have a significant effect in the change of their mild levels
of depression (Woolery, et al., 2004, p. 60). By the end of this study,
researchers found that there was a positive effect on the participant’s moods.
The changes noted were a much more uplifting mood and lower levels of
fatigue (Woolery, et al., 2004, p. 60).
In addition, by focusing on the movement of the muscles during the practice, it
was shown to relieve stress and bring much more attention to the body.
This study demonstrated the effects of Lyengar yoga as
treatment for individuals suffering with depression. When looking at this
study, I found that the emphasis of expanding the chest as well as improving
one’s posture is a great method in the yoga practice. By engaging in this style
of yoga, participants are encouraged to lengthen much of their body. I feel as
though this style of practice can help in an individual coping with depression
feel much more relaxed. In addition, the importance of posture stressed in this
style of yoga can help in redeveloping one’s confidence.
In addition to there being much
research and evidence on the effects of yoga in young adults, there has also
been much done on older adults and elderly with depression as well. The older
one gets, the harder it is for one to participate in a lot of physical
activity. Some of the best forms of yoga for this population are forms of yoga
that are “gentler than high intensity aerobic exercise, but share the same
mental and physical benefits” (Donna, 2009, p. 91).
In Bonura’s article (2011) on the psychological benefits of
yoga practice for older adults, it is stated that yoga can have a positive
influence in the life of an older adults coping with depression. It has been
seen by many individuals that yoga can “reduce hostility, modulate the fear of
death, and improve the overall mood” (p. 130). This can be done by coming to
terms with their issue, and focusing on what is going on in the present moment
of the practice. In this article, there is an example of a study that discusses
the views of patients who participated in a form of yoga therapy. Through their
experience, they noted a great decrease in the negative emotions they were
feeling. This was seen after three days of the therapy that incorporated 20-25
minutes of basic yoga asanas in addition to particular deep-breathing exercises
(Bonura, 2011, p. 130).
When reading this article, much of what is talked about can
be connected to Traditional culture’s views on suffering. In cultures like
India, there is this idea that things should just be left alone. If one is has
a problem, they are just to not dwell on it or try and fix it. They are
encouraged to let it go and focus on what is going on in the present moment. In
the study, there was no emphasis on the issues people were facing. The therapy
practice was just seen to relax participants and stress the importance of
staying in the present moment.
This article also stresses the benefits one can receive
from controlled and focused breath work. The example that this article gives is
the practice of Sudarshan Kriya yoga. This form of yoga incorporates various
amounts of cyclical breathing patterns. The patterns can range from slow and
relaxed to quick and stimulating (N.a., 2009, p. 5). In one study, the practice
of Sudarshan Kriya yoga was used to determine if it could have an effect on a
group of 60 alcohol dependent men shown to have symptoms of depression (N.a.,
2009, p.5). At the end of the study, the results showed that there was a “75%
percent drop in depression levels from the group that participated in the yoga
class, and there was only a 60% drop from the group that participated in the
standardized treatment group” (N.a., 2009, p.5).
While reading the results of this study, it is interesting
to see that in addition to stress hormones being dropped, the high levels of
cortisol often seen in depressed individuals dropped as well. This study
demonstrates the Western cultural views of suffering. In cultures such as
America, there is such an important focus on progress. We are constantly always
trying to fix our issues or problems. This study willingly let all participants
know that they were going to be tested to see if there would be a reduction of
symptoms experienced from depression after the session. This form of treatment
is a perfect example of how we are always trying to change things about
ourselves that we feel as though is not “right” or “normal”.
In Bonura’s article (2009) about the effects of yoga versus
exercise, there was a case study conducted to see if yoga or common physical
exercise classes had a greater effect on the elderly with depression. “There
was a total of forty-five elderly individuals, ages 74 to 92, who were randomly
assigned to one of four interventions: a chair yoga class, a chair aerobics
class, a walking program, and a game-playing group” (Bonura, 2009, p.80). Looking
at the chair yoga class specifically, it was seen to be a customized form of
Hatha yoga that incorporated stretching, meditation, and focusing one one’s
ability to balance with the use of the chair, and maintaining a steady breath
throughout the practice.
When looking at the results section of this study, it is
shown that out of all four classes, the chair yoga class was seen to have
greater beneficial results. By looking at the statistical data given in the
article, one is able to recognize that the symptoms associated with depression
were reduced significantly. The author of this article mentions that “in
Traditional Yoga philosophy, as well as research on other forms of mindful
exercise, point to one potential reason why yoga may provide additional mental
health benefits: the inclusion of mindfulness and the practice of complete
present-moment awareness” (Bonura, 2009, p.85). This form of yoga demonstrates
how yoga does not always necessarily need to be practiced on the ground. The
inclusion of a chair provides a unique spin on the practice and can help in the
therapy as a metaphorical treatment tactic for “support”.
Often times, depression can arise or expand with thoughts
of one’s past or what is to come of their future. The importance of focusing on
what is going on in the present moment and accepting things for what they are,
rather than feeling the need to change what is going on can be seen as a great
approach in helping individuals, especially those suffering with depression.
Bonura (2009) states, “for older adults facing physical health impairments, loss
of independence, the death of loved one’s, and their own impending death, this
acceptance might be a profound tool for increasing psychological well-being”
(p.85). This concept is something that every form of yoga stresses.
Laughter Yoga
Although there
are a various amount of yoga styles, one that is not as widely
recognized or talked about is
Laughter yoga. Laughter yoga incorporates constant
laughter along with the well-known
practice of yogic breathing (Shahidi, et al., 2011, p.
323).
It has been proven that the effects of both real and fake laughter in Laughter
yoga
can
have great beneficial effects on one’s body system. Potential results one can
experience
vary from “muscle relaxation and changes in the immunological, hormonal,
and
mental parameters” (Shahidi, et al., 2011, p.
323).
An example of a specific study that studied the effectiveness of
Laughter yoga
took
a group of about sixty depressed elderly women who lived in Tehran, Iran. The
levels
of depression experienced ranged from mildly to severely depressed. This was
determined
by the GDS, also referred to as the Geriatric depression scale (Shahidi, et al.,
2011,
p. 323). Participants were randomly selected to take part in either Laughter
therapy
or
exercise therapy.
By the end of this study, it was found that there was much
improvement in the
GDS
scores in both groups, but individuals in the laughter therapy group had
significantly
higher scores in their LSS, or life satisfaction scores (Shahidi, et al., 2011, p.
323).
This study showed that practice of yoga is widely used all around the world. It
is
becoming
a much better known technique in the therapy treatment for individuals with
mental
illnesses like depression. Although yoga is seen to be culturally adapted from
country
to country, its main purpose in healing an individual remains the same.
Discussion
Like most of the case
studies discussed above, it has been proven how effective yoga therapy can be
for individuals with depression. Although these case studies provide helpful
examples of the different forms of yoga used and how they can be used for
different populations, it lacks the extended valuable information needed to
help one understand what specific symptoms of depression can be cured with this
approach to therapy. It would have been helpful if I could have found more
research on individuals personal experiences, or just more informational data
without the inclusions of case studies to learn the long term or short term
effects of yoga therapy and which forms of yoga are seen to be potentially more
effective.
In much research that can
be found on the connection of yoga therapy to depression, there is a common
element seen throughout many articles. Although this approach to therapy for
mental illnesses is widely used around the world, the majority is practiced
more so in the Western part of the world. Seeing this to be true, it is found
that yoga has become incredibly Americanized. In countries like India, yoga is
viewed on a much more spiritual level where as in the country of the United
States, yoga is viewed on much more of a physical level. In Hauschild’s article
(2007) about yoga between Indo-Aryan nationalism and multisited fieldwork, it
is expressed how in America, “founders of modernized movements tried to develop
yoga into a science” (p. 464). This is something that the Eastern cultures try
to repress. In Indian cultures, they try and view yoga on an “anti-clinic”
level (Hauschild, 2007, p. 463).
“Traditionally,
yoga has been associated with religion” (N.a., 2003, p. 4). As the practice of
yoga evolves, it gradually shifts and changes. “The ideas and practices are
transformed as they traverse cultural boundaries” (Strasussi, 2004, p. 29). In
Western cultures, the practice of yoga as a form of therapy for depression can
be looked at differently than the practice of yoga as a form of therapy for
depression in Eastern cultures. Individuals with depression who participant in
yoga session in America for example will not get the same experience as if they
were to take a yoga class in India.
In American
classes, religion is not as emphasized. The instructor of an Americanized class
may start out with a “brief meditation with emphasis on the breath and to ignore
thoughts that pop into your head” (N.a., 2003, p. 4). Shortly after this
though, the instructor will go right into all the asanas, and that would be the
main focus of the class. For individuals with depression, I feel as though it
would be more effective for them to practice yoga in a more Traditional way. The
emphasis of spirituality and focusing on the mind can be great outlet for
individuals to form a mental and emotional connection to themselves, rather
than just a physical connection.
When looking at
the research analysis in this paper, it is obvious that many of the yoga
therapy sessions for individuals with depression is Americanized. Stated by
Strasussi (2004), “values of health and freedom have shifted in meaning over
time, allowing them to popularize yoga” (p. 29). Yoga is quickly emerging and
transforming into something that is completely different than when it
originated. Although yoga is adapting to more of a physically based practice,
it is evident how incredibly effective it can be with individuals suffering
with depression.
Works
Cited
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