Yoga and Mental Health. Introduction
Yoga has evolved over a very long period. The word “Yoga” is derived from the Sanskrit root “yuj,” which roughly translates to “yoke” or “connect.” The contemporary understanding of yoga is, that the connection of body, mind, and soul can be established through specific movements, postures and mindful breathing.
However, not all forms of yoga focus on the body. Traditional understandings of yoga see the connection sought in yoga as broader: as a connection of the individual with the divine, or as we would describe it: as a connection between the Ego-Consciousness and the Unconscious.
In recent years yoga plays increasingly significant role in mental health along with counselling as an integrative treatment method for depression or anxiety.
The Roots of Yoga
The yoga tradition has its origins in ancient India. Archaeological findings from the Indus Valley show that some yoga techniques were practiced by early civilizations. For example, an approximately 8000-year-old seal depicts a figure in a posture that is still practiced today as “Mulabandhasana,” the root lock posture (the individual parts of the word can be translated as “root,” “lock,” and “posture”).
In early Hindu texts such as the Upanishads (700-200 BC) or the Vedas (first orally transmitted and later written down around 500 BC), physical yoga is not mentioned. Even early texts in Hatha Yoga – a yoga system on which many of today’s popular yoga styles are based – list only a handful of positions.
Yoga in the Colonial Period
Yoga was suppressed by the first colonial powers in India after Portuguese missionaries came to Goa to spread the Christian faith. They considered yoga a part of the pagan Hindu belief system and was banned. A yogi (someone who practices or teaches yoga) could be accused of heresy and face the stake.
During the British colonial period as well, yoga was seen as part of Indian culture that needed to be replaced by Western values and ideas.
From India to the World. Introducing Yoga as Complementary Technic for Mental Health
Towards the end of the 19th century, the first spiritual teachers from India came to Europe and North America. The teachings of these early yogis (and others who followed) caught the attention of the hippie movement in the 1960s and 1970s. Surprisingly, the small Indian state of Goa became a hotspot for Western travelers seeking a spiritual experience. However, yoga remained a niche movement at first.
In the 20th century, various yoga schools emerged in the West, influenced by Indian teachers and Westerners who brought back what they had learned in India. Yoga schools that combined spiritual aspects with movement, such as the Sivananda Yoga School, gained popularity. Also, other meditation techniques such as Transcendental Meditation found their way to the West, the latter introduced by Maharishi Mahesh.
Yoga Forms
What we understand as yoga today differs significantly from earlier interpretations. Even among the most widespread styles in the West, there are substantial differences. However, in most cases, a common origin can be identified.
Hatha Yoga
The yoga styles widely practiced today and used as a complementary technic to improve the mental health originate from the Hatha Yoga. This technic includes a range of simple to overly complex postures. Hatha Yoga aims to encourage practitioners to observe their body and breath closely. Through this practice, they seek to attain a meditative state, sinking into inner calm.
The word “Hatha” is composed of two Sanskrit words – “Ha” (sun) and “Tha” (moon). In Hatha Yoga, the union represents a connection of seemingly opposing qualities understood as inseparable aspects of a whole. Parallels can be drawn to the Yin-Yang symbol in Traditional Chinese Medicine.
In practice, dynamic movements are used, for example, to experience inner peace. Thus, calmness and movement coexist rather than being mutually exclusive.
Karma Yoga
Another classical school is “Karma Yoga” (not to be confused with the philosophical concept of karma). It means “Yoga of action.” Practitioners engage in conscious, selfless actions.
Jnana Yoga
In addition, there is “Jnana Yoga,” which can be translated as “Yoga of knowledge.” It utilizes the power of thought to gain insights into the nature of things and to distinguish between what is true and what is transient and leads to illusions. Studying scriptures is a significant part of this practice.
Bhakti Yoga
“Bhakti Yoga” is another classical form of yoga. This yoga technic refers to devotion to the divine, often practiced through singing. In the West, it became known through the Hare Krishna movement, whose members often parade through cities singing and dancing.
Yoga and Mental Health
Yoga has been used for thousands of years to promote health and well-being. In recent years, the mental health benefits of yoga have become increasingly recognized, leading many people to ask, are there any proven mental health benefits for yoga?
The answer is yes. There is a growing body of scientific evidence that supports the mental health benefits of yoga. Here are some of the most well-established mental health benefits of yoga:
Yoga in Stress and Anxiety Reduction
Yoga has been found to be an effective way to reduce stress and anxiety. The combination of physical postures, breathing techniques, and meditation can help to calm the mind and reduce feelings of stress and anxiety.
Mood Improving Effect
Yoga has been shown to improve mood and reduce symptoms of depression. The physical and mental practices of yoga can help to promote a sense of well-being, increasing self-esteem, and reducing feelings of anxiety and depression.
Improvement of Cognitive Functions
Yoga has been found to improve cognitive function, including memory, attention, and reaction time. Such effect is possible by combining physical and mental practices that help to improve circulation, oxygenation, and brain function.
Sleep Regulating Effect
Yoga has been found to be an effective way to improve sleep quality. Practicing yoga before bedtime helps people relax the mind and body, promoting a deeper and more restful sleep.
Enhancing Self-Awareness
Yoga can help to enhance self-awareness, by promoting a greater understanding of one’s thoughts, feelings, and behaviours. This can help to improve relationships and increase personal growth and development.
Improvement of Coping Skills
Yoga also has been found to improve coping skills. It provides individuals with a range of tools and techniques for managing stress and anxiety, as well as promoting relaxation and mental clarity.
Summary. Yoga and Mental Health
There is a growing body of scientific evidence supporting the mental health benefits of yoga. Yoga promotes patience and relaxation. By reducing stress and anxiety, it improves mood, and at the same time, makes it easier to handle stress. Therefore the effect of yoga benefits not only the physical health. It also enhances the psychic functions increasing mindfulness towards oneself, others, and the environment.