Starting a Yoga Practice for Mental Health
Have you been interested in starting a yoga practice to improve your mental health but don’t know where to begin? Starting something new can be scary and intimidating, but starting a yoga practice shouldn’t be. Below I will review why you should establish a yoga practice that supports your mental health and how to begin.
How does yoga support my mental health?
Yoga offers a wide range of mental health benefits including helping to improve emotional well-being, reduce stress, and promote a balanced state of mind. Some of the key mental health benefits of yoga include:
Stress Reduction
Yoga helps activate the parasympathetic nervous system, which induces a "relaxation response." This reduces the production of stress hormones like cortisol, lowering overall stress levels.
Breathing exercises, known as pranayama, are particularly effective in calming the mind and reducing the physical and emotional symptoms of stress.
Improved Mood
Regular yoga practice has been linked to the release of neurotransmitters such as serotonin and endorphins, which are associated with improved mood and feelings of happiness.
Yoga can also help regulate the autonomic nervous system, which plays a role in emotional regulation.
Anxiety Reduction
Mindful movement and focused breathing in yoga help reduce symptoms of anxiety by promoting relaxation and grounding individuals in the present moment.
Studies suggest yoga may be as effective as traditional therapy or medication for some individuals suffering from mild to moderate anxiety.
Enhanced Self-Awareness
Yoga encourages mindfulness and self-reflection, helping practitioners become more aware of their thoughts, emotions, and reactions. This increased self-awareness can lead to improved emotional regulation and a better understanding of one's mental health.
It fosters a non-judgmental attitude toward oneself, which can help build self-compassion and acceptance.
Improved Sleep
Yoga helps to calm the mind and relax the body, which can improve the quality of sleep. Techniques like Yoga Nidra (a form of guided meditation) have been found to promote deeper, more restorative sleep.
Better sleep, in turn, helps to reduce irritability, anxiety, and other negative emotional states.
Reduction in Symptoms of Depression
Yoga can have antidepressant-like effects by improving mood, enhancing body awareness, and promoting a positive outlook. Practices such as gentle yoga, vinyasa, and kundalini have been found to be helpful in alleviating depressive symptoms.
The mind-body connection fostered in yoga allows for deeper emotional release, which can be therapeutic for those dealing with depression.
Cognitive Benefits
Yoga improves concentration, focus, and mental clarity through meditation and mindfulness techniques.
Practices like breath control and meditation can enhance memory and overall cognitive function.
Increased Resilience to Stress
Yoga encourages a mindset of acceptance and present-moment awareness. This can help individuals cope better with life's challenges and adapt more effectively to stressors.
By cultivating patience and self-compassion, yoga builds resilience to emotional and psychological strain.
Promotion of Emotional Balance
Yoga fosters an integrated sense of well-being by balancing the nervous system and addressing the connection between body and mind.
It promotes emotional stability, helping individuals manage their emotions more effectively and feel more centered.
Community and Connection
Participating in group yoga classes can foster a sense of community and social connection, which can be a protective factor against feelings of loneliness and isolation.
Group settings provide emotional support and encourage positive interactions with others, which can boost mental health.
How do I start practicing yoga?
Now that we have reviewed the benefits of a yoga practice, you may be wondering how to start your own practice. Starting yoga can be a rewarding and transformative experience, and it’s great that you’re considering it! Whether you're completely new to yoga or looking to integrate it into your lifestyle, here’s a guide to help you begin:
1. Understand Your Why
Take a moment to reflect on why you want to start yoga. Is it to relieve stress, improve flexibility, enhance mental clarity, or simply to try something new? Knowing your motivation can help guide your practice and keep you committed.
2. Set Realistic Expectations
Yoga is a journey, not a destination. Avoid the pressure to "get it right" immediately. It's about progress, not perfection. Allow yourself to be a beginner and enjoy the process of learning and growing.
3. Choose the Right Style
There are many types of yoga, each with its unique focus. Some styles are gentle, while others are more physically demanding. A few common styles to consider:
Hatha Yoga: A slow-paced style that focuses on basic poses and breathwork, great for beginners.
Vinyasa Yoga: A flow-based style that links breath with movement. It can be more physically demanding but also very dynamic.
Iyengar Yoga: Focuses on alignment, posture, and using props (like blocks or straps) to help you maintain the right positions.
Restorative Yoga: A deeply relaxing form of yoga that involves holding poses for longer periods with the support of props to encourage relaxation and healing. This style can be particularly helpful for those struggling with stress and anxiety.
Yin Yoga: A slower practice that targets the connective tissues through deep stretches held for several minutes.
Kundalini Yoga: Combines movement, breathing exercises, and chanting to awaken energy in the body.
If you're a complete beginner, Hatha or Vinyasa are good starting points, but try to explore a few styles to see what resonates with you. It is also important to note whether or not classes are heated as well as if music plays during the class or not. For those who struggle with a busy mind, music may be a welcome distraction during class.
4. Find the Right Teacher or Resource
In-Person Classes: If you can, attending an in-person class at a local yoga studio is a great way to receive personalized guidance. Many teachers offer classes for beginners, and this allows you to ask questions and get corrections on your form.
Online Classes: There are many online resources, including YouTube videos, yoga apps (like Yoga With Adriene, Glo, Peloton, or DoYogaWithMe), and subscription-based platforms. Look for beginner-friendly classes or series, and always choose a style and teacher whose approach resonates with you.
Yoga Retreats or Workshops: If you're looking to immerse yourself in yoga and deepen your practice quickly, a weekend retreat or workshop can provide a focused environment for growth.
5. Start with Basic Poses
Focus on building a foundation with a few basic postures (asanas). Some common beginner poses include:
Downward Dog (Adho Mukha Svanasana): A classic yoga pose that stretches the back, legs, and arms.
Mountain Pose (Tadasana): A standing pose that promotes good posture and awareness of your body alignment.
Child’s Pose (Balasana): A restorative resting pose that helps to relax and release tension.
Cat-Cow Pose (Marjaryasana-Bitilasana): A gentle flow between two poses that warms up the spine and eases tension in the back.
Warrior Poses (Virabhadrasana I and II): Standing poses that build strength, balance, and focus.
Tree Pose (Vrksasana): A balancing pose that improves stability and concentration.
6. Focus on Breath (Pranayama)
Breathwork is a core part of yoga. The breath is often linked with movement to help maintain focus and flow. Practice these simple breathing techniques:
Ujjayi Breath (Victorious Breath): A deep, slow, and controlled breath, often used during yoga to help calm the mind.
Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. This can help you relax and center your mind.
7. Create a Comfortable Space
You don’t need a fancy studio to practice yoga. Find a quiet, comfortable space where you can stretch out and move freely. You can practice at home or outdoors, wherever you feel most at ease.
Essential Gear: You don’t need a lot of equipment to begin. A yoga mat is helpful for stability and comfort, but if you don’t have one, a towel or soft surface can also work. You might also want blocks, a strap, and a blanket for extra support, but these aren’t necessary right away.
8. Start with Short Sessions
If you’re new to yoga, start with shorter sessions (15-30 minutes). You can gradually increase the length as you become more comfortable. Focus on consistency rather than duration. Even 15 minutes of mindful practice can be effective.
Practice Regularly: Aim for 2-3 times a week to start, and as you feel more comfortable, you can increase the frequency.
9. Listen to Your Body
Yoga is about honoring your body’s limitations and finding balance. If you feel pain (not to be confused with the normal stretch discomfort), back off and avoid forcing yourself into any pose. Take breaks, rest in Child’s Pose or Savasana (Corpse Pose), and remember that flexibility and strength improve over time.
10. Develop a Mindful Practice
Yoga is not just about the physical poses, but about cultivating mindfulness. Stay present and notice your breath, thoughts, and feelings throughout the practice. Avoid rushing through the poses—each movement is an opportunity to connect with your body and mind.
11. Be Patient and Compassionate with Yourself
It takes time to build strength, flexibility, and comfort with yoga. Don’t rush the process, and embrace the experience with a sense of curiosity. It's perfectly normal to feel challenged, especially at first, so approach each session with patience and self-compassion.
12. Use Online Tools or Apps
If you’re practicing at home, apps and websites are a great resource. Some options:
Yoga With Adriene (YouTube) – Great for beginners and offers free classes with clear instructions.
Glo – Offers a variety of classes at different levels and durations.
Daily Yoga – An app with guided yoga sequences for all levels.
Down Dog – Offers customizable yoga practices and is beginner-friendly.
Starting yoga is an exciting process, and you don’t need to do everything perfectly right away. Focus on building a consistent practice that suits your body and your mental health goals. Over time, you’ll likely see improvements not only in your physical flexibility but also in your mental clarity and emotional balance. Enjoy the journey!