E-ISSN:2456-3110

Review Article

Effect of Yoga

Journal of Ayurveda and Integrated Medical Sciences

2024 Volume 9 Number 11 NOVEMBER
Publisherwww.maharshicharaka.in

Effect of Yoga on Mental Health: An Overview

Pathak S1*, Kumari K2
DOI:10.21760/jaims.9.11.26

1* Sweta Pathak, Assistant Professor, Department of Psychology, T N B College, Bhagalpur, Bihar, India.

2 Komal Kumari, Research Scholar, P G Department of Psychology, T N B College, Bhagalpur, Bihar, India.

Self as well as community development depends on mental health, which is a fundamental human right. Mental health problems can affect our thought pattern, mood states and different types of behaviors at every stage of life. A state of mental well-being is known as mental health which enables individuals to fulfill their potential, learn new skills and work productively, overcome obstacles of the life, and contribute back to their communities. This review assessed the effectiveness of Yoga as an intervention for improving mental health and its different aspects. The present review carried out from databases including Google scholar and PubMed using key terms Yoga, mental health, and well-being. Only randomized control trials and experimental studies were included based on their relevance. Inappropriate and qualitative studies were excluded from the present review. On the basis of inclusion and exclusion criteria, only seven studies published between 2014 and 2024 have been included for this review. Overall, the studies showed that comprehensive Yoga program is an effective tool to manage different aspects of mental health. The review suggests that Yoga and its various techniques shows considerable improvement in mental health and its various aspects. Yoga is the key to accomplishing both emotional and physical well-being.

Keywords: Yoga, Mental health, Well-being, Mental illness

Corresponding Author How to Cite this Article To Browse
Sweta Pathak, Assistant Professor, Department of Psychology, T N B College, Bhagalpur, Bihar, India.
Email: 		Pathak S, Kumari K, Effect of Yoga on Mental Health: An Overview. J Ayu Int Med Sci. 2024;9(11):186-191.
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https://jaims.in/jaims/article/view/3721

Manuscript Received Review Round 1 Review Round 2 Review Round 3 Accepted
2024-10-12 2024-10-22 2024-11-02 2024-11-12 2024-11-24
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© 2024by Pathak S, Kumari Kand Published by Maharshi Charaka Ayurveda Organization. This is an Open Access article licensed under a Creative Commons Attribution 4.0 International License https://creativecommons.org/licenses/by/4.0/ unported [CC BY 4.0].

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Download PDFBack To ArticleIntroductionSearch MethodologyDiscussionConclusionReferences
Komal K et al. Effect of Yoga on Mental Health: An Overview

Introduction

Holistic development of an individual depends on the level of their mental health and it is a fundamental human right. For mental wellness, every stage of life from birth to maturity is important. Mental health problems can affect our thoughts, mood states, and behaviors at every stages ofour life.[1] Overall well-being is significantly affected by mental health. It can impact and be impacted by physical health.[2] A state of mental well-being known as mental health enables an individual to fulfill his/her potential, learn new skills and work effectively, overcome obstacles in their life, and contribute back to their communities. According to the World Health Organization (WHO), mental health is “a state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community”.[3] Depression, anxiety disorders, bipolar disorder, schizophrenia, and substance use disorders are prevalent mental health disorders in India.[4] In India, mental disorders affected 197·3 million (95% UI 178·4-216·4) persons in 2017. Of these, 45·7 million (42·4-49·8) had depressive disorders and 44·9 million (41·2-48·9) had anxiety disorders.[5]

The National Institute of Mental Health (NIMH) estimates that nearly one in five people have a mental illness.[1] A single cause does not exist for mental illness. Unfavorable childhood experiences, such as trauma or a past of maltreatment (such as sexual assault, child abuse, seeing violence, etc.) may be the cause for mental illness. A person's risk of developing mental illness may be influenced by numerous factors, including past experiences with other ongoing (chronic) illnesses like diabetes or cancer, biological abnormalities or variations in the brain's chemistry, drug or alcohol use, and feelings of loneliness or separation.[6]

If someone has a mental health issue, it may be challenging for them to work, go to school, keep up a regular schedule, maintain healthy relationships, socialize, and adhere to good hygiene, among many other things. However, many disorders, especially neurotic disorders, may be managed, obstacles can be overcome, and a meaningful, productive life can be lived with early and persistent treatment (usually a combination of medication and psychotherapy).[1]

These days Yoga therapy is a very popular intervention in many developed and developing countries to manage the symptoms of mental illness and for achieving work-life balance. Yoga therapy is the application of yogic principles to attain mental, emotional, and spiritual well-being. It limits itself to Ashtanga Yoga exercises, but it also includes chanting, mental and spiritual therapy, meditation, prayer, Swadhyaya and certain philosophical principles.[7]

Ancient literature on Yoga states that practicing Yoga on regular basis connects individual consciousness with the supreme consciousness. The ultimate aim of Yoga is ‘self-realization’, which leads to the states of liberation, (Moksha) and (Kaivalya) which is also known as the state of ‘free from everything’.[8]

Search Methodology

A thorough search was carried out utilizing key words like Yoga, mental health, and well-being in databases such as Goggle Scholar and PubMed (a reputable medical database). Scientific studies published between 2014 and 2024 were reviewed. Only randomized control trials and experimental studies were included based on their relevance. Inappropriate as well as duplicate studies, review articles and studies having no quantitative data were excluded from the present review. Seven significant studies were considered for this review based on the above mentioned inclusion and exclusion criteria. Summary of the included studies is mentioned below in Table 1.

Overview of the included studies

A randomized controlled study was conducted to assess the effect of resistance training and hatha Yoga on mental health and general well-being of 51 adults with mean age ± S.D. (25.6±5.7 years). Following 21 sessions, 3 days per week for 7 weeks of hatha Yoga and resistance exercise showed that hatha Yoga and resistance exercise both were effective to improve mental health and well-being in inactive adults. They may improve various aspects of mental health and well-being.[9]

60 adult participants of both genders and ages ranging from sixteen to thirty years old participated in a separate comparative study on mental health and personality using an ex-post facto research approach to look at differences in these domains.


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A standardized mental health inventory created by Dr. Kamlesh Sharma was used to evaluate mental health, while Dr. Giridhar Prashad Thakur's Eysenck personality inventory was used to evaluate personality. The investigation revealed that both groups' personalities and mental health were most likely comparable.[10]

Another randomized controlled trial was designed to assess mental health and well-being of 679 undergraduate students following Isha Upa Yoga for 12 weeks during COVID-19. The result showed significant reduction in the level of stress and improvement in mental health and well-being. Study suggested that Yoga helps to deal pandemic’s negative effect on mental health and improve their well-being. [11]

A different RCT aims to evaluate the impact of a 10-week Yoga practice on motor function, mental health, and quality of life outcomes in individuals suffering from chronic post-stroke hemiparesis. 22 people were randomly assigned to the intervention group or the no intervention group. The results indicated that while there was no discernible increase in motor functions, practicing Yoga greatly enhanced quality of life in relation to perceived motor function and memory. According to a study, Yoga is a useful intervention for improving mental health and quality of life.[12]

A web-based randomized controlled trial assessed effect of eight weeks Hatha Yoga practice on psychological distress, quality of sleep and mental health of 200 older adults during COVID-19 pandemic. Following Hatha Yoga practice, significant reduction in depression, stress and level of anxiety and significant improvement in quality of sleep were reported. Study proposed that web-based hatha Yoga practice is beneficial to improve mental health and quality of sleep in older adults.[13]

A comparative study designed to assess the emotional intelligence and mental health of 100 male students’ ages between 12 and 18 years. 50 students were Yoga practitioners and 50 were naive-to-Yoga. Emotional health and mental health were assessed through reliable and valid questionnaires. Study revealed significant improvement in emotional intelligence and mental health of the students who were practicing Yoga on regular basis.[14]

A pre-post experimental study involving 120 female adolescent students was done to look into how Yoga affected social stress, academic stress, emotional maturity and their components. Every day for two months, the Yoga group practiced Yoga for thirty-five minutes. Research revealed that practicing Yoga improved emotional maturity while lowering stress related to social interactions and academics.[15]

Table 1: Summary of the studies on Yoga for mental health published between 2014 and 2024 based on the inclusion & exclusion criteria

SNAuthor(s) (Year)Study designNo. of participants (ages in years)Intervention(s)Assessment(s)Outcomes
1.Taspinar et al. (2014)Randomized control trial51 adults with mean age ± S.D. (25.6 ± 5.7 years)21 sessions, 3 days per week for 7 weeks of Hatha Yoga and resistance exerciseMental health and general well-beingHatha Yoga and resistance exercise both were effective to improve mental health and well-being in inactive adults.
2.Rathod & Vishwakarma (2022)Ex-post facto research60 adults (both genders) with ages from 16 to 30 yearsComparative study without interventionMental health and personalityThe study showed that mental health and personality of both groups are most probably similar.
3.Chang et al. (2022)Randomized control trial679 college studentsIsha upa Yoga for 12 weeksMental health and well-beingYoga helps to deal pandemic’s negative effect on mental health and improve their well-being.
4.Immink et al. (2014)Randomized control trial22 individuals with atleast 18 years of age10 weeks of Yoga practiceMotor function, mental health, and quality of lifeYoga is effective intervention to address mental health and quality of life.
5.Baklouti et al. (2023)Web-based Randomized control trial200 older adults ages between 65 and 85Eight weeks of Hatha Yoga practicePsychological distress, quality of sleep and mental healthWeb-based Hatha Yoga practice is beneficial to improve mental health and quality of sleep in older adults.
6.Adhikari & Rathi (2023)Comparative study (Yoga versus naïve-to-Yoga)100 male students’ ages between 12 and 18 yearsComparison between Yoga and non-Yoga practitionersEmotional intelligence and mental healthSignificant improvement found in emotional intelligence and mental health of the students who were practicing Yoga regularly.
7.Dubey et al. (2021)Pre-post experimental study120 female adolescent students with average age of 16 years35 minutes Yoga practice daily for 2 monthsSocial stress, academic stress, emotional maturity and their different componentsYoga practices reduced social stress, academic stress and improve emotional stability and maturity

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Discussion

This review looked at the commonly used yogic interventions, and contemporary approaches to managing and preventing mental health. The review has extensive range of studies with yogic interventions in Table 1. A substantial amount of evidence-based research indicates that it is turning into a major global health issue. Mental health problems can have an ongoing impact on our cognition, emotion and conation.

Early childhood internalizing and externalizing disorders, along with other indicators of mental health problems, are included in a study conducted by the American Sociological Association (ASA). This also takes consideration of behavioral problems that have a significant connection to mental health. Yoga is the key to accomplishing both emotional and physical well-being.[16] Also, Yoga is a way of life that combines mental, physical, and spiritual components to reach perfection, completeness, meaningfulness, and holism in every aspect of human functioning.[17] It also improves a person's capacity to integrate and harmonize their objectives, feelings, desires, and sentiments.[16]

Recent studies indicate the benefits of Yoga in reducing stress. Yoga has been documented to help people with specific sympathetic nervous system (SNS) overactivity that results in uncontrolled hypertension. Yoga reduces the damage that chronic stress causes to the body and enhances parasympathetic tone, as evidenced by heart rate, oxygen consumption, and the high-frequency component of heart rate variability (HRV).[18]

Adopting physical postures (Asanas) is linked to increased GABA levels. For 12 weeks, healthy participants were randomized to receive either a Yoga or walking intervention for 60 minutes three times a week. Comparing the Yoga subjects (n=19) to the walking group (n=15), the Yoga subjects reported higher mood improvements and lower anxiety levels. Improved mood was positively correlated with lower levels of anxiety and thalamic GABA. GABA level changes were positively correlated with mood scale alterations in the Yoga group. More improvements in mood and anxiety were linked to the 12-week Yoga intervention than to a walking activity that was physiologically equivalent.

This is the first instance of a positive connection between acute elevations in thalamic GABA levels and improvements in mood and anxiety measures linked to a behavioral intervention (Yoga poses).[19]

There are various processes by which Yoga is beneficial to mental health. First, Yoga's physical component, which consists of strengthening and stretching exercises improves physical health by releasing tension in the body and fostering relaxation.[20]

Second, Yoga's mindfulness component makes individuals more conscious of their thoughts and feelings, which improves their ability to control stress and negative emotions.[21] Moreover, Yoga triggers the relaxation response, which lowers the synthesis of stress hormones to counteract the body's stress response.[22]

This physiological impact elevates happiness and reduces anxiety. subsequently, Yoga fosters community and social engagement, which can improve social support and lessen feelings of loneliness, especially for college students who may be spending time away from home for the first time.[23]

The practice of different aspects of Yoga (physical postures, breath regulation, cleansing interventions, meditative as well as relaxation practices) resulted in increased well-being, reduced stress, and helped in treatment.[24]

Practice of Yoga on regular basis may change the level of anxiety by the effect on breathing through muscular relaxation, and hence modifying the mental state to induce feelings of psychological well-being.[25] Slow and deep breathing increase the parasympathetic tone which are linked with a calm state of mind.[26]

Conclusion

The review suggests that Yoga and its related techniques shows considerable improvement in mental health and its related components. Overall, the above-mentioned studies revealed that Yoga is significant means to improve different aspects of mental health. Yoga has been used as an effective therapeutic tool to attain positive health and to enhance satisfaction towards psychological as well as physical states. Yoga is the key to accomplishing both emotional and physical well-being.


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3. Galderisi S, Heinz A, Kastrup M, Beezhold J, Sartorius N. Toward a new definition of mental health.World psychiatry: official journal of the World Psychiatric Association (WPA); 2015; 14: 231–233. https://doi.org/10.1002/wps.20231

4. Meghrajani VR, Marathe M, Sharma R, Potdukhe A, Wanjari MB, Taksande AB. A Comprehensive Analysis of Mental Health Problems in India and the Role of Mental Asylums.Cureus; 2023; 15: e42559. https://doi.org/10.7759/cureus.42559

5. India-state level disease burden initiative mental disorders collaborators. The burden of mental disorders across the states of India: the global burden of disease study 1990-2017. The Lancet Psychiatry; 2020; 7: 148-161. https://doi.org/10.1016/S2215-0366(19)30475-4

6. Centers for Disease control and prevention. Mental Health. https://www.cdc.gov/mentalhealth/learn/index.htm; April, 2023

7. Miller R. Yoga Therapy: Definition, perspective and principles. The international association of Yoga Therapist. https://www.iayt.org/page/YogaTherapyDefinitio; n.d.

8. Basavaraddi IV. Yoga: its origin, history and development. Ministry of external affairs.https://www.mea.gov.in/search-result.htm?25096/Yoga:_su_origen,_historia_y_desarrollo; 2015

9. Taspinar B, Aslan UB, Agbuga B, Taspinar F. A comparison of the effect of Hatha Yoga and resistance exercise on mental health and well-being in sedentary adults: a pilot study. Complementary therapies in medicine; 2023; 22: 433-440.

10. Rathod T, Vishwakarma S. A comparative study on mental health and personality among Yoga and non-Yoga practitioners. Indian Journal of humanities and social sciences; 2022; 3: 7-13.

11. Chang TF, Ley BL, Ramburn TT, Srinivasan S, Hariri S, Purandare P, Subramaniam B. Online Isha Upa Yoga for student mental health and well-being during COVID-19: A randomized control trial. Applied psychology. Health and well-being; 2020; 14: 1408-1428.

12. Immink MA, Hillier S, Petkov J. Randomized controlled trial of Yoga for chronic poststroke hemiparesis: motor function, mental health, and quality of life outcomes.Topics in stroke rehabilitation; 2014; 21: 256–271. https://doi.org/10.1310/tsr2103-256

13. Baklouti S, Fekih-Romdhane F, Guelmami N, Bonsaksen T, Baklouti H, Aloui A, Masmoudi L, Souissi N, Jarraya M. The effect of web-based Hatha Yoga on psychological distress and sleep quality in older adults: A randomized controlled trial.Complementary therapies in clinical practice; 2023; 50: 101715. https://doi.org/10.1016/j.ctcp.2022.101715

14. Adhikari M, Rathi A. Comparison of mental health between yogic and non-yogic school students. Journal of survey in fisheries sciences; 2023; 10: 4382-4389.

15. Dubey P, Sarva M, Singh PP. The application of Yoga on effective mind body and stress reduction among students. 13140/RG.2.2.30696.60169; 2021

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17. Tiwari GK. Yoga and mental health: An under relationship. The international journal of Indian psychology; 2021; 4: 20-31.

18. Ray BI. A mechanism model for Yoga as a preventive and therapeutic modality. International journal of Yoga; 2021; 14: 152-157. 10.4103/ijoy.IJOY_136_20.


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19. Streeter CC, Whitfield TH, Owen L, Rein T, Karri SK, Yakhkind A, Perlmutter R, Prescot A, Renshaw PF, Ciraulo DA, Jensen JE. Effects of Yoga versus walking on mood, anxiety, and brain GABA levels: a randomized controlled MRS study.Journal of alternative and complementary medicine (New York, N.Y.); 2010; 16: 1145–1152. https://doi.org/10.1089/acm.2010.0007

20. Riley D. Hatha Yoga and the treatment of illness. Alternative Therapies in Health and Medicine; 2004; 10: 20-21.

21. Kabat-Zinn J. Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice; 2003; 10: 144-156.

22. Streeter CC, Whitfield TH, Owen L, Rein T, Karri SK, Jensen JE. Effects of Yoga on the autonomic nervous system, gamma-aminobutyric-acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses; 2012; 78: 571-579.

23. Field T. Yoga clinical research review. Complementary Therapies in Clinical Practice; 2011; 17: 1-8.

24. Balkrishna A. Yog in Synergy with Medical Science. Haridwar, India: Divya Prakashan; 2007.

25. Kozasa EH, Santos RF, Rueda AD, BeneditoSilva AA, De Ornellas FL, Leite JR. Evaluation of Siddha Samadhi Yoga for anxiety and depression symptoms: a preliminary study. Psychological Reports; 2008; 103: 271-274.

26. Kaushik RM, Kaushik R, Mahajan SK, Rajesh V. Effects of mental relaxation and slow breathing in essential hypertension. Complementary Therapies in Medicine; 2006; 14: 120-126.

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