Yoga for Mental Health

While we often think of yoga as just physical exercise, many realise that with a regular practise yoga is much more than a that, which iswhy many people get hooked and don't want to stop practising.

Yoga has an impact on the nervous system, which other sports dont have to the same extent. Of course everyone feels better after working out, thanks to the endorphines being released, but yoga goes way beyond and that. 

We repeatedly hear that yoga is recommended to patients suffering from mental disorders, and we wanted to collect all available studies on yoga's impact on mental health to guide people through recovery.

Yoga is not a substitute for professional medical treatment, but a growing body of research suggests it can serve as a valuable, evidence-based complementary tool for the mind.

How specific poses interact with your biology

Different physical poses can act like "biological switches" in the body. By changing our posture, we can physically stimulate nerves and glands that signal the brain to either calm down or wake up.

• Inversions (e.g., Downward Dog) & The Vagus Nerve: When your head is below your heart, it signals a major nerve called the Vagus Nerve to slow your heart rate, moving you from "fight-or-flight" into a "rest-and-digest" state. Other inversions are headstand, shoulder stand or just legs up the wall.
  • Source: Medical Hypotheses - Yoga and Polyvagal Theory
• Backbends (e.g., Cobra Pose) & Endorphins: Opening the chest can help reduce inflammation markers in the body and trigger the release of endorphins, which are the body’s natural painkillers and mood lifters.
  • Source: Oxidative Medicine and Cellular Longevity - Yoga and Inflammation
• Forward Folds & Cortisol: Gentle folding poses help lower cortisol (the stress hormone) by calming the adrenal glands and quieting the brain's electrical activity.
  • Source: Journal of Clinical and Diagnostic Research - Yoga and EEG
• Balance Poses (e.g., Half Moon Pose) & The Cortex: Staying steady requires the cortex (the thinking part of the brain) to work hard, which helps strengthen your ability to focus and stay calm under pressure.
  • Source: Frontiers in Human Neuroscience - Yoga and the Brain

How different yoga types impact your biology and your brain

Every type of yoga has a different "flavor" and intensity. Because of this, each style triggers a unique chemical reaction in the brain, from boosting "happy" chemicals like serotonin to growing important brain structures.

• Iyengar Yoga & GABA: Because it focuses on very precise alignment and long holds, Iyengar yoga has been shown to increase GABA, a chemical that acts as a natural "brake" for anxiety in the brain.
  • Source: Journal of Alternative and Complementary Medicine - GABA & Yoga
• Vinyasa & BDNF: The faster, flowing movement of Vinyasa increases BDNF, a protein that acts like "brain fertilizer," helping the hippocampus (the memory and emotion center) grow and stay healthy.
  • Source: Frontiers in Psychology - Physical Exercise and BDNF
• Yoga Nidra & Dopamine: This deep relaxation practice can increase dopamine (the reward chemical) by up to 65%, helping you feel more motivated and less "burnt out."
  • Source: Cognitive Brain Research - Dopamine and Yoga Nidra
• Pilates & Serotonin: The mindful resistance in Pilates triggers the release of serotonin, which helps regulate mood, sleep, and appetite.

  • Source: Frontiers in Psychology - Pilates and Mental Health

     

Recommended yoga types for mental health disorders

While everyone is different, clinical studies suggest that certain types of yoga are better suited for specific mental health challenges. We recommend these styles as "supportive" practices to be done alongside your doctor's advice.

• Depression & Vinyasa: Rhythmic, flowing movement helps lift the "heaviness" of depression by boosting serotonin and endorphins.
  • Source: The Lancet Psychiatry - Exercise for Mental Health
• Anxiety & Iyengar/Breathwork: Precise poses and controlled breathing help increase GABA and soothe a hyper-active sympathetic nervous system (the stress response).
  • Source: Journal of Psychiatric Practice - Yoga for Anxiety
• PTSD & Somatic/Restorative: For trauma, gentle styles that focus on "feeling" the body safely are best for reducing inflammation and calming the fear center of the brain.
  • Source: Journal of Traumatic Stress - Yoga for PTSD
• ADHD & Ashtanga/Pilates: Styles that require high concentration and "core" work help regulate dopamine and strengthen the cortex for better focus.
  • Source: Scientific Reports - Yoga for ADHD
• Burnout & Yin/Sound Bath: These practices focus on "non-doing" to help lower chronic cortisol and restore the nervous system.

  • Source: Frontiers in Psychology - Yoga for Burnout

     

Always check with your doctor

Yoga is a beautiful way to support your mental health, but it is not a replacement for professional medical care, therapy, or medication. Always talk to your doctor before starting a new physical routine, especially if you are managing a clinical condition.