5 Ways Yoga May Help With Depression
1. Yoga Teaches Mindfulness
Mindfulness is now widely known as a cure-all for depression. It works so well it got incorporated into numerous widely accepted psychotherapies for depression such as acceptance and commitment therapy and dialectical behavior therapy. Psychotherapy aside, there are numerous ways to train yourself to be more mindful, and yoga is one of them. It also provides numerous other benefits.
2. Yoga Promotes Depression-Fighting Neurotransmitters
There are studies that show that yoga increases production of serotonin, dopamine and GABA, all of which are lowered in depression (Cramer, Lauche, Langhorst, & Dobos, 2013). Yoga doesn’t only work on the level of neurotransmitters; it also improves our hormonal health.
3. Yoga Corrects the Distribution of Hormones Related to Depression
Various forms of Pranayama, such as Bhastrika Pranayama, increase levels of oxytocin which decreases depression by increasing an overall feeling of well-being.
Additionally, yoga has scientifically been proven to decrease the stress hormone cortisol which has been directly associated with depression. A 2013 study (Thirthalli et al., 2013) has shown that yoga decreases serum cortisol levels in depressed individuals, whether they take medication or not. Incidentally, the same study has shown that antidepressants don’t have any influence on cortisol levels. Additionally, the same study has shown that lower levels of cortisol is correlated with decreased rates of depression. The longer you do yoga the less depressed you are.
The interesting thing is that it’s not entirely clear how decreased cortisol levels might alleviate depression. One explanation is that a lower level of cortisol increases levels of brain-derived neurotrophic factor (BDNF) in the brain, which brings me to my next point.
4. Yoga Helps Your Brain Grow
Studies have shown that yoga increases the levels of brain-derived neurotrophic factors (BDNF) that promote the growth and differentiation of new synapses. It’s also vital for the survival of existing neurons. The increase in BDNF, which happens in yoga, is scientifically proven to decrease depression.
5. Yoga Increases Our Ability to Handle Stress
All of those things combined increases our resistance to the stresses and challenges of life. When we’re less overwhelmed, we’re also less likely to become depressed.
Check out Rick Coe’s yoga practice: Yoga Therapy for Depression.
About the Author
Quadratus Lumborum and Mindful Back Health in Yoga
Low back pain is an increasing issue in our society dominated by poor posture, sedentary lifestyles, and chronic sitting patterns. The source of low back pain can vary, but a great deal of these muscular dysfunctions emanate from the quadratus lumborum muscles.
Most of us are quite familiar with the erector spinae muscles that travel from the hip crest/sacrum to various points up the vertebrae and ribs. These muscles function primarily as extensors of the back. Few people (including yoga teachers) are aware of the all-important quadratus lumborum muscles that are located deep toward the erector spinae.
The quadratus lumborum muscles sit on either side of the vertebrae. They originate on the iliac crest (hip bone) and insert on the transverse processes of the lumbar vertebrae and the 12th (last) rib.
When both sides contract, they extend the spine (and/or depress the ribcage from behind). When only one side contracts, the spine flexes laterally and/or elevates the ilium (hip) on that same side. In forced expiration, the quadratus lumborum will fix the 12 ribs.
When Back Pain Can Occur
Dysfunction and low back pain can settle into the quadratus lumborum under a few conditions:
- If the erector spinae are weak or inhibited (as they often are in chronic seated postures), the quadratus lumborum attempts to take up the slack and loading in back extension and spinal stabilization leading to overall muscle fatigue.
- If muscle imbalances build up across the pelvis (e.g., tight hip flexors), the lower vertebrae can shift into chronic excessive curvature (lordosis), which will shorten and weaken the quadratus lumborum and erector spinae.
- If poor posture and upper body muscle tension forms across the chest and shoulders, rounded-back posture (kyphosis) will pull the rib cage up and away from the hip crest. This places stress and drag on the quadratus lumborum and portions of the erector spinae.
- The deep gluteals (gluteus medius and gluteus minimus) are responsible for hip abduction and pelvic stabilization in walking and other gait patterns. If these deep gluteal muscles are weak and inhibited, the quadratus lumborum and tensor fascia latae have to compensate to stabilize the pelvis.
- Some physical experts have also found that tight hip adductor muscles (groin) can inhibit (through reciprocal inhibition) the gluteus medius muscles. As mentioned above, the quadratus lumborum muscle may compensate for the gluteus medius muscle’s lack of activity and pelvic stabilization.
How to Keep Your Back Healthy with Yoga
Understanding that the dysfunction residing in the quadratus lumborum is often the result of dysfunction and tension imbalances coming from other muscles, here are some initial approaches to maintaining health of the quadratus lumborum:
- Develop a strategy to maintain fluid balance in upper and lower body posture patterns to avoid chronic hip flexor tightness, back extensor tension, and loss of natural vertebral curvature and pelvic placement
- Stretch the chest, front of the shoulders, hip flexors, groin, and lower back frequently
- Strengthen back extensors and overall core stabilizers
- Strengthen and stretch deep gluteals to unload unnecessary engagement of the quadratus lumborum
- Engage in proper therapeutic treatments when discomfort and pain develop
Need help with yoga for back pain? Sign up for our Yoga Foundations Guide with Rodney Yee & Colleen Saidman Yee!
Do These Yoga Poses for Back Pain
Here are some basic, accessible stretches readily prescribed to restore and maintain flexibility in the quadratus lumborum muscles:
Child’s Pose
When aiming to stretch the quadratus lumborum muscles and other lower back musculature, I would personally recommend avoid using forward bends like Uttanasana (Standing Forward Bend), Paschimottasana (Seated Two Leg Forward Bend) and other similar poses.
Due to the nature of intervertebral disc compression in spinal flexion, these types of forward bends would be better served to actually involve engagement of the back extensors and transverse abdomen in order to extend the spine, shift the ‘flexion’ into the hips, unload the lower vertebrae and protect against disc compression.
