Can Yoga help my mental health?

Can Yoga really help improve your Mental Health?

We all know that yoga provides incredible physical benefits. It's been widely documented. However, nowadays, its mental health advantages are increasingly more vital and widely talked about (more than ever before)! Mental health used to be a taboo topic in our society, yet well-known athletes like Naomi Osaka, Simone Biles and Adam Petty have broken down these barriers by speaking out on the subject's importance; especially when it comes to managing pressure under competitions that come with media attention.

You're probably wondering how stretching can be beneficial for my mental health? I'm here to let you in on a little secret: yoga doesn't only involve physical postures! 

Here's how we believe it could help YOU live a more mindful life and develop better relationships with your emotions.

Pranayama 

Pranayama is the practice of breath control that can be utilised in our physical yoga practice, preceding it, or anytime in fact! Prana signifies "life energy" and Yama stands for "control". There are several forms and techniques of pranayama with their own unique benefits.

 Mastering your breath can be beneficial for coping with life's anxieties and is something we can benefit from both on and off the yoga mat. By incorporating pranayama into your daily practice, you’ll start to feel calmer and more in control of your emotions. Pranayama can act as a powerful tool to maintain mental clarity, and manage stress and anxiety, which are all huge advantages when it comes to managing mental health issues. 

Whether you're practising pranayama as a stand-alone exercise or incorporating it into your yoga practice, the benefits are undeniable. If you're new to pranayama, we recommend starting with a basic pranayama practice like ‘Alternate Nostril Breathing’ otherwise known as Nadi Shodhana. 

Nadi Shodhana is a breathing technique used in yoga to help clear the body, mind and energy channels. It involves alternating nostril breathing, as well as visualisation of air flowing through the Nadis (energy channels). Practicing Nadi Shodhana can help bring balance to the physical, mental and emotional bodies.

Try this practice (right-hand dominant) 

To begin Nadi Shodhana practice, sit in a comfortable position. Close your eyes and take a few moments to settle into the practice. Then, bring your awareness to the breath. Notice the rise and fall of your chest as you inhale and exhale naturally. 

Place the index and middle finger of your right hand between the eyebrows. You can support the elbow with the left hand or place the left hand into the lap or onto the knee. 

Rest your right thumb on your right nostril (without pressing down) and your ring finger on your left nostril (without pressing down). From here, take a full inhalation through both nostrils and a full exhalation. Close the right nostril by pressing down gently with the thumb, inhale through the left, and pause at the top of the inhale. Close the left by pressing down gently with the ring finger, pause, open the right and exhale, pause at the bottom of the exhale. Inhale through the right, pause at the top of the inhale, close the right, pause, open the left, exhale. This completes one round.

Repeat this alternating pattern several times, focusing on keeping your breathing even and slow.

As you continue the Nadi Shodhana practice, focus on visualising the breath flowing through the Nadis. Visualise a clear, bright energy channel that runs from your root chakra to your crown chakra. Feel the air moving through this central channel as you continue to inhale and exhale through each nostril.

After several minutes of Nadi Shodhana practice, bring your awareness back to your breath. Take a few moments of deep breaths before opening your eyes and slowly coming back into the room. 

Meditation 

Taking some time to relax and destress through meditation is the perfect way to show yourself kindness and appreciation. By following your breath, repeating a mantra such as "I am safe, I am grounded" or focusing on a candle flame, you can learn how to control your mind. Although it may not be able to solve every problem in life, meditating will give you the much-needed inner balance that any individual needs from time to time.

When starting your meditation adventure, be kind to yourself and patient with your progress. Mindfulness focuses on bringing awareness back to the breath when our mind has drifted away. Your meditations will become more successful if you delicately guide your thoughts back-- there is no need for frustration or judgement if the mind strays! You are human, this is normal. Be kind to yourself.  

To achieve optimal meditation, find a relaxing and comfortable spot with dim lighting. Use scented candles to soothe your senses while you comfortably sit or lie down in your preferred position. Setting a timer for the practice may sound counter-intuitive but it can make meditating more purposeful and aid against sleepiness!

The goal of meditation isn't necessarily to “empty” the mind, but rather to observe the thoughts that arise, without judgement. This can help to bring awareness and acceptance of your thoughts and emotions; enabling you to be more in tune with yourself.

Visualisation 

Visualisations are often used in yoga classes to provide an escape from reality. Instead of meditating and focusing on the breath to still your mind, visualisations can be a great way for you to explore different settings - like a secluded beach, a lush forest - or even bustling cities! Immerse yourself with all five senses as you traverse through this mini escapade; envision what it looks like, smell the air around you, feel the ground beneath your feet and you lay one foot in front of the other, taste whatever's present and bask in its glory. Visualisations are powerful. There are many read-aloud visualisation practices on YouTube. 

Asana Practice (Yoga Postures) 

The familiar proverb 'healthy body, healthy mind' holds a great deal of truth. 

Yoga asanas, or physical postures, are an important part of a yoga practice and can be used to help fight mental health issues. Yoga helps increase flexibility, strength, and balance in the body while calming the nervous system. This can lead to improved mental clarity, focus, and a sense of inner peace. Furthermore, yoga asanas can help the body release tension, mental and physical stress, and even stored emotions that may be causing mental health problems. Asanas also provide an opportunity to practice self-awareness, allowing you to identify any feelings or mental blocks that may be creating mental health issues. Practising yoga asanas can empower you with a sense of control over your mental health and an increased ability to cope with mental health challenges. 

By engaging in regular yoga practice, you can reduce mental health symptoms such as stress, anxiety, and depression. Additionally, yoga’s meditative aspects can help you gain a deeper insight into yourself, allowing you to better understand the underlying causes of mental health issues. With the combination of physical and mental benefits that yoga asanas can offer, it is no wonder why mental health professionals often recommend yoga to improve mental well-being.

Want to know more about our yoga courses and how they can help you?

If you’d like to know more about the training we offer, you can view syllabuses for all of our current courses on the courses section of our website - Yoga Course