11 Best Types of Yoga to Practice for your Mental Health

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If you’ve been looking for a self care practice that provides a space where your mind gets a break, your stress takes a backseat, and your mental health takes priority, welcome to the world of yoga and mental health. Yoga isn’t just about striking poses that look good on Instagram (although, that is a fun bonus!). It’s more about being a practice that allows you to become a calmer, more centered you. It’s an excellent form of exercise that allows you to hit the pause button on life’s chaos and find a little zen in the midst of the madness. So, grab your yoga mat, ditch the stress, and let’s dive into a journey how to practice yoga for anxiety and depression, and the best types of yoga practices for improving your mind, body and spirit.

What is Yoga?

Yoga is a holistic exercise of physical, mental, and spiritual practices that originated in ancient India. The word “yoga” is derived from the Sanskrit word “yuj,” which means to yoke or unite, symbolizing the union of body and mind.

The practice of yoga typically involves physical postures (asanas), breathwork (pranayama), meditation, and ethical principles. It is designed to promote physical strength, flexibility, and balance while also promoting mental clarity, relaxation, and a sense of inner peace.

There are various forms of yoga that you can practice, with each offering its own style and benefits (more on this below).

The Benefits of Yoga for Anxiety and Depression

The mental health benefits of yoga are well-documented. You can use yoga for anxiety and depression, when in a mental health crisis or to simply achieve better physical, emotional and mental health ¹. A regular yoga practice can reduce symptoms of anxiety and depression, improve mood, enhance mindfulness, and promote overall emotional well-being.  It teaches you how to remain calm and relaxed in your daily life, helping you overcome those difficult times with resilience.

Here are some ways yoga can help alleviate symptoms of anxiety and depression:

• Reduces Anxiety and Depression: Yoga can lower levels of cortisol, the stress hormone, and increase the production of serotonin, a neurotransmitter associated with happiness ².
• Improves Mood and Emotional Regulation: Regular yoga practice helps to manage emotions more effectively, reducing symptoms of mood disorders ³.
• Enhances Mindfulness: Yoga increases self-awareness and mindfulness, helping individuals stay present and reduce negative thought patterns ⁴.
• Promotes Relaxation: The combination of physical postures, breath control, and meditation promotes relaxation and reduces stress.
• Increases Mental Clarity and Focus: Yoga practices improve concentration and cognitive function, enhancing overall mental clarity
• Better Sleep: By reducing stress and promoting relaxation, yoga can help improve sleep quality and duration.
• Builds Emotional Resilience: Yoga creates a greater sense of inner peace and resilience, helping individuals cope better with life’s challenges.
• Reduces Rumination:  The connection between the body and mind can promote a heightened sense of self-awareness and present-moment focus, reducing rumination and worry.
• Regulates Nervous System:   Deep and intentional breathing can help regulate the autonomic nervous system, reducing the physiological symptoms of anxiety and promoting relaxation.

The combination of physical movement, breath control, and meditation also provide an abundance of benefits that extend well beyond your mind.  For example, regular physical activity, such as the movement involved in yoga, has been shown to release endorphins, the body’s natural mood enhancers. Engaging in physical exercise can contribute to improved mood and reduced symptoms of depression.

 

Best Types of Yoga for Anxiety and Depression

Various types of yoga can be beneficial for managing anxiety and depression, and the best type may vary from person to person based on individual preferences and needs. However, some styles are often recommended as the best types of yoga for mental health, due to their emphasis on relaxation, mindfulness, and stress relief.

Here are some of the most popular forms of yoga for mental health:

1. Ashtanga Yoga

Ashtanga Yoga is an excellent way to combat anxiety and depression. Its structured sequences and breath synchronization offer both physical and mental benefits. This rigorous practice builds strength, flexibility, and endurance while releasing endorphins – those feel-good hormones – to boost mood and alleviate depression.

By focusing on coordinating breath with movement (vinyasa), Ashtanga promotes relaxation and reduces anxiety. It promotes mindfulness, helping you manage anxiety by concentrating on postures and breath, creating a calming routine. The combination of physical exertion, controlled breathing, and mindfulness activates the body’s relaxation response, reducing stress symptoms. Ashtanga Yoga is a comprehensive approach to supporting mental well-being.

• Characteristics: flowing, specific series of yoga postures, coordinates breath with movement
• Best for: anxiety and depression, mood, emotional stability, mindfulness and relaxation

Try an Ashtanga Yoga Class here.

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2. Hatha Yoga

Hatha yoga is a gentle, traditional form of yoga that emphasizes physical postures and breath control. It’s a great starting point for mental health, helping you connect your body and mind through relaxation techniques and gentle movements.

By activating the body’s relaxation response, Hatha yoga reduces stress and promotes calmness. It encourages mindfulness by linking postures with breath awareness, helping to alleviate excessive worry and enhance self-awareness. The deliberate movements in Hatha yoga improve flexibility, strength, and balance. Regular practice releases endorphins, boosting your mood and alleviating depression. The focus on deep, conscious breathing helps regulate the nervous system, reducing anxiety.

Hatha yoga often includes relaxation and restorative poses, offering deep relaxation and a calming effect on the nervous system. It’s accessible for all fitness levels and ages, making it adaptable to various physical and mental health conditions.

• Characteristics: strengthening,controlled breathwork, meditative, gentle, slow pace
• Best for:  stress relief, mood, depression,  calmness, mindfulness, self-awareness and deep relaxation

Try a Hatha Yoga Class here.

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3. Gentle Yoga

Gentle yoga is an easy-going, accessible form of yoga that focuses on relaxation rather than intensity. It involves slow, deliberate movements like seated postures, gentle stretches, and breathing exercises.

The mindful nature of these movements helps you stay present, redirecting your thoughts away from anxiety and depression. Breath awareness, or pranayama, is a key component, activating the body’s relaxation response and fostering a sense of calm.

This practice allows you to connect with your body in a gentle, non-judgmental way, emphasizing self-care and self-compassion. Gentle yoga is particularly empowering for those dealing with anxiety and depression, offering a soothing and supportive approach to mental well-being.

• Characteristics: slow, soothing, stretches, mindful, deep breathing
• Best for: relaxation, stress, anxiety, mindfulness, relaxation response

Try a Gentle Yoga class here.

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4. Kundalini Yoga

Kundalini Yoga is a spiritual and dynamic form of yoga designed to awaken the dormant energy at the base of the spine. It combines physical postures, breath control (pranayama), meditation, and chanting to stimulate energy flow through the body’s chakras.

These types of yoga classes use a mix of movement, breathwork, and meditation to release stagnant energy, promoting balance and vitality. Its spiritual focus helps you gain perspective and foster a deeper self-connection. The dynamic and rhythmic nature of Kundalini Yoga, often accompanied by chanting and music, creates a meditative and uplifting environment that can reduce physical tension, stress, anxiety, and depression symptoms.

Kundalini Yoga includes specific breath techniques, like Breath of Fire, which energize the body and calm the mind, regulating the nervous system and alleviating stress. Meditation and mantra chanting cultivate inner peace, mental clarity, and emotional well-being through their vibrational effects on the mind and body.

• Characteristics:  awakens dormant spiritual energy, breath control techniques, mantra yoga, chakra yoga,
• Best for:  spiritual energy, balance, stress, anxiety, depression, mindfulness, nervous system, mantra chanting

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5. Anusara Yoga

Anusara Yoga is a modern yoga style that emphasizes alignment, heart-opening practices, and the philosophy of intrinsic goodness. It combines physical postures, breathwork, and mindful awareness. The alignment principles in Anusara focus on optimal body positioning to enhance comfort and reduce injury risk. This careful attention creates physical and mental stability, fostering a grounded experience.

Heart-opening types of yoga, like Anusara yoga, encourage approaching life with openness. These poses and intentions can help with emotional challenges, promoting vulnerability, self-compassion, and emotional release.

The philosophy of intrinsic goodness emphasizes that everyone possesses innate goodness. For those with anxiety and depression, this positive perspective can foster self-acceptance and self-love.

Breathwork is integral to Anusara Yoga, with conscious breathing techniques regulating the nervous system and reducing anxiety. Synchronizing breath with movement promotes relaxation and a meditative state of mind.

• Characteristics:  heart-opening, breathwork, mindfulness and self-compassion
• Best for:  self-compassion, emotional challenges, positivity, regulating nervous system, relaxation and anxiety

Try Anusara Yoga Now

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6. Bikram Yoga

Bikram Yoga, created by Bikram Choudhury, is a form of hot yoga practiced in a room heated to around 105°F (40.6°C). It involves a set sequence of 26 postures and two breathing exercises, performed twice in a 90-minute session.

These types of yoga classes use intense heat to help increase flexibility and promotes detoxification through sweating, leading to relaxation and well-being. The structured sequence provides a comforting routine, offering predictability and ease during practice.

The combination of postures and controlled breathing in the heat enhances mindfulness and focus, diverting attention from anxious thoughts and promoting mental clarity. This physically challenging practice releases endorphins, boosting mood and providing a sense of accomplishment.

• Characteristics:  heated room, 26 postures, sweating, controlled breathing
• Best for:  detox, focus, mental clarity, endorphins, stress relief and relaxation

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7. Kaivalya Yoga

Kaivalya Yoga, also known as Kaivalya Dharma, focuses on self-realization and spiritual liberation. Rooted in ancient Indian teachings, it aims for “Kaivalya” or absolute independence and transcendence.

This yoga practice involves self-inquiry, introspection, and meditation, helping you understand your true nature and existence. It encourages moving beyond the mind’s fluctuations to connect with your eternal self, fostering inner peace, self-awareness, and acceptance.

Kaivalya Yoga views the mind as a tool, not the true self. By recognizing thoughts and emotions as transient, you can reduce anxiety and depression’s impact. The practice also stresses ethical living and self-discipline, promoting balance and harmony.

Emphasizing detachment from external circumstances, Kaivalya Yoga focuses on inner stillness, providing a refuge from anxiety and offering tranquility.

• Characteristics:  meditation, introspection, self-awareness
• Best for:  inner peace, self-acceptance, anxiety, depression, purpose

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8. Iyengar Yoga

Iyengar Yoga focuses on precision, alignment, and the use of props. By holding yoga postures longer, you can refine your alignment and deepen your understanding of each posture.

These types of yoga classes promotes physical stability and balance, providing a grounding and supportive experience. The meticulous attention to alignment helps manage anxious thoughts by enhancing mental focus and concentration.

The deliberate sequencing of yoga poses encourages mindfulness and present-moment awareness, redirecting attention from past or future worries. This mindful approach can alleviate anxiety and depression.

Breath awareness is integral to Iyengar Yoga. Conscious breathing combined with precise movements calms the nervous system, reduces stress, and promotes relaxation.

The sustained holds in yoga postures add a meditative quality, encouraging introspection and inner stillness, which can help alleviate the restless thoughts associated with anxiety and depression.

• Characteristics:  alignment, longer holds of yoga poses, breath awareness
• Best for:  anxiety, mental focus, letting go of past or future worries, stress, relaxation, depression

Try Iyengar Yoga class here.

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9. Restorative Yoga

Restorative Yoga is a gentle and therapeutic style that prioritizes relaxation. Using props like blankets, bolsters, and blocks, these types of yoga classes support passive, comfortable yoga poses that help release tension and stress.

This yoga form is particularly beneficial for anxiety and depression, emphasizing deep relaxation. By activating the parasympathetic nervous system, it counteracts the “fight or flight” response, promoting a sense of calm. Holding yoga postures for extended periods (5 to 20 minutes) provides profound physical and mental release.

The use of props offers support and comfort, which is especially therapeutic for emotional challenges. This sense of security allows for complete relaxation and quiets the mind.

Restorative Yoga’s slow pace and mindfulness encourage present-moment awareness, reducing anxiety related to past or future worries. Conscious breathing during yoga poses further promotes calmness and centeredness.

Regular practice can improve sleep quality, often disrupted by anxiety and depression. The relaxation response from this practice positively impacts overall mood and contributes to well-being.

• Characteristics:  activates parasympathetic nervous system, relaxating, comfort, long holds, physical and mental release,
• Best for:  stress, anxiety, depression, relaxation, sleep, emotional healing, mood

Try a soothing Restorative Yoga class here

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10. Yin Yoga

Yin Yoga is a slow-paced, introspective style involving passive yoga poses held for 3 to 5 minutes or longer. Unlike dynamic forms of yoga, it targets deep connective tissues like ligaments, tendons, and fascia, enhancing flexibility and joint mobility.

Holding yoga postures for extended periods creates a meditative state, reducing mental chatter and promoting calmness. This contemplative type of yoga practice helps alleviate physical tension often linked to stress and emotional distress, encouraging relaxation through deep stretching and mindful breathing.

Yin Yoga teaches acceptance and patience by embracing discomfort in a controlled environment, building resilience and coping skills for life’s challenges. Its calming effect on the nervous system can reduce overall anxiety levels, with its meditative qualities and conscious breathing promoting mental calmness and emotional balance.

• Characteristics:  slow, long holds, deep connective tissues, meditative, deep stretching,
• Best for:  mental chatter, calmness, physical tension, resilience, coping skills, anxiety, emotional balance

Try a Yin Yoga class here.

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11. Vinyasa Yoga

Vinyasa Yoga is a dynamic and flowing style that synchronizes movement with breath. These yoga types links a series of yoga postures in a continuous, seamless sequence, creating a rhythmic and meditative flow. Vinyasa, which means “breath-synchronized movement” in Sanskrit, encourages a fluid and mindful connection between breath and motion.

The dynamic nature of Vinyasa flow yoga provides an opportunity for physical expression and tension release, making it excellent for mental health. The intentional linking of breath and movement creates a moving meditation, redirecting the mind’s focus from anxious thoughts to present-moment awareness.

The rhythmic and flowing sequences of the yoga poses soothe the nervous system, emphasizing controlled, conscious breathing. This can activate the parasympathetic nervous system, reducing stress and anxiety levels.

• Characteristics: yoga flow, synchronized movements with breath, conscious breathing, meditative
• Best for:  anxious thoughts, stress, anxiety, mood, depression, self-acceptance

Try a Vinyasa class here

 

Tips For Starting a Yoga Practice from Home

Starting a yoga practice at home, especially with a subscription, can be a convenient and effective way to incorporate this beneficial activity into your routine. It’s recommended to explore various online platforms that offer yoga subscriptions. Consider factors such as the variety of classes, instructors, and the style of yoga offered when selecting a platform. Our favourite choices include platforms like Yoga Download for unlimited access to all different types of yoga and Yoga Burn for an intense, goal-specific workout.

Once you have selecting your online yoga platform, these tips can help you get the most out of your practice:

• Set Realistic Goals: Begin with realistic expectations. Start with shorter sessions if you’re new to yoga and gradually increase the duration and intensity as your comfort and fitness levels improve.
• Create a Dedicated Space: Designate a area in your home for your yoga practice. Keep it clutter-free and create a calming atmosphere with items like a yoga mat, props, and perhaps some soothing music or candles.
• Invest in Good Equipment: While not mandatory, having a good-quality yoga mat and any necessary props (blocks, straps, etc.) can enhance your practice and provide added comfort and support.
• Follow a Schedule: Establish a consistent schedule for your practice. Having a regular routine can help create a sense of discipline and make it easier to incorporate yoga into your daily life.
• Track Your Progress: Keep a yoga journal to track your progress. Note how you feel before and after each session, and celebrate small achievements along the way.

Final Thoughts

Remember, consistency is key when establishing a home yoga practice. Enjoy the journey and allow your practice to evolve over time as you discover what works best for you.

Adding these different types of yoga to your life is like giving your mind a cozy blanket and a warm cup of tea. It’s not just about getting your stretch on – although that part is awesome – but it’s this cool combo of breath, movement, and zen vibes that can totally boost your mental health. Whether you’re into the chill vibes of restorative yoga or the energetic flow of Vinyasa, there’s a yoga flavor for everyone. It’s like a self-discovery adventure where you’re the main character, battling stress, anxiety, and those gloomy days with your trusty yoga mat. With each yoga posture, you’re leveling up your balance, resilience, and inner peace. Yoga isn’t just a workout; it’s a friend that’s got your back on this wild mental health journey, making it a fun and fantastic addition to your daily routine!

Frequently Asked Questions About Yoga

1. What is the best type of yoga for anxiety?  Restorative Yoga is excellent for anxiety, promoting deep relaxation and calming the nervous system.
2. How often should I practice yoga for mental health benefits?  Practicing yoga 3-4 times a week can provide significant mental health benefits.
3. What are some simple yoga poses for stress relief?  Child’s Pose, Legs-Up-the-Wall Pose, and Savasana are simple poses that help relieve stress.
4. How does yoga improve emotional balance?  Yoga improves emotional balance by promoting mindfulness, reducing stress, and encouraging a connection between mind and body.
5. Is there a specific type of yoga for depression?  Vinyasa and Ashtanga Yoga can be effective for depression due to their dynamic nature and mood-boosting endorphin release.

 

 

References:

1. Ross, A., & Thomas, S. (2010). The Health Benefits of Yoga and Exercise: A Review of Comparison Studies. Journal of Alternative and Complementary Medicine, 16(1), 3-12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/
2. National Center for Complementary and Integrative Health. (n.d.). Yoga for Health. Retrieved from https://www.nccih.nih.gov/health/yoga
3. Harvard Health Publishing. (2018). Yoga for anxiety and depression. Retrieved from https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression
4. American Psychological Association. (2019). Yoga as a Practice Tool. Retrieved from https://www.apa.org/monitor/2019/01/yoga-practice