Can yoga really improve your mental well-being?

In today's fast-paced world, mental well-being is just as important as our physical health, and yoga can bridge the gap between the two. More than just a fitness trend, doctors and mental health experts now recognise yoga as a powerful tool to help manage anxiety and depression and boost emotional balance. On International Yoga Day 2025, let's understand how yoga helps improve mental health.

According to a Harvard Health Publishing report, research using MRI and other brain imaging tools has found that regular yoga practitioners tend to have a thicker cerebral cortex—responsible for processing information—and a larger hippocampus, which plays a key role in learning and memory.

Yoga helps to provide a powerful and holistic approach to improving mental health. "It helps to sync the mind and body and regulate the stress response system, lower cortisol levels, and promote the release of mood-enhancing chemicals like serotonin and dopamine," says Dr Santosh Bangar, Senior Consultant Psychiatrist, Gleneagles Hospitals Parel, Mumbai.

Yoga for mental health: Does it really work?

Regular yoga can help with anxiety, depression, and stress. The mindfulness and breathing techniques taught in yoga help calm the mind and promote a sense of inner peace.

Over time, yoga enhances self-awareness and supports better sleep, improves focus, and helps with a balanced mood. "For people dealing with trauma, burnout, or day-to-day emotional fatigue, yoga can be a boon. It can help you relax and rejuvenate," adds Dr. Bangar.

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Yoga is not only about flexibility and balance but also about de-stressing and giving peace of mind. It is a good idea to do yoga for 45 minutes a day and see a meaningful difference. Ensure to do it under the guidance of a certified practitioner. Yoga is extremely effective for long-term health and wellness.

According to Vidya Jha, yoga guru at Aatma Yog Studio, Karampura, New Delhi, "Yoga helps calm the nervous system through mindful movement and controlled breathing (pranayama), which can lower cortisol levels (the stress hormone)."

• Alleviates Anxiety and Depression: Regular practice has been shown to activate the parasympathetic nervous system, promoting relaxation. It also boosts levels of serotonin and gamma-aminobutyric acid (GABA), which are associated with improved mood.
• Improves Sleep: Many yoga routines promote better sleep quality, which is closely linked to mental health. Gentle stretching and breathwork can help prepare the body and mind for rest.
• Enhances Self-Awareness and Mindfulness: By focusing on the breath and bodily sensations, yoga encourages present-moment awareness—a technique commonly used in cognitive behavioural therapy (CBT).
• Supports Emotional Regulation: Doctors note that yoga can help individuals become more in tune with their emotions, offering tools to respond rather than react to stressors.

5 Yoga Poses That Support Mental Health

• Child’s Pose (Balasana): A grounding and calming pose that gently stretches the back and hips while promoting a sense of safety and introspection.
• Legs-Up-the-Wall Pose (Viparita Karani): Excellent for calming the nervous system, reducing fatigue, and easing anxiety. It also supports blood flow and lymphatic drainage.
• Bridge Pose (Setu Bandhasana): Opens the chest and stimulates the thyroid, which can help regulate mood. It’s also energising and grounding.
• Seated Forward Bend (Paschimottanasana): Encourages deep breathing and internal focus, which can help release tension and calm the mind.
• Corpse Pose (Savasana): Often used at the end of yoga practice, this pose facilitates deep relaxation and integrates the benefits of all previous poses.

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