Published in the open-access journal, Frontiers in Psychiatry, on January 25th, 2013, the review of more than one hundred studies focusing on 16 high-quality controlled studies looked at the effects of yoga on depression, schizophrenia, ADHD, sleep complaints, eating disorders and cognition problems.

Yoga is highly popular, and is practiced by 15.8 million adults in the United States, according to a survey by the Harris Interactive Service Bureau. Its goal of enhancing spiritual, mental, and physical health is a commonly-held belief.

“However, yoga has become such a cultural phenomenon that it has become difficult for physicians an patients to differentiate legitimate claims from hype,” wrote the authors in their study. “Our goal was to examine whether the evidence matched the promise.”

Benefits of the practice of yoga were found for all mental health illnesses included in the review, except for eating disorders and cognition problems, as the evidence for these was conflicting or lacking.

Dr. P. Murali Doraiswamy, professor of psychiatry and medicine at Duke University Medical Center in North Carolina, an author of the study, explained that evolving scientific evidence in support of the ancient Indian practice’s effects on psychiatric disorders is “highly promising” and showed the yoga may not only help to improve symptoms, but also may have a secondary role in preventing stress-related mental illnesses.

The review found evidence from biomarker studies showing that yoga influences key elements of the human body thought to play a role on mental health in similar ways to that of antidepressants and psychotherapy. One study found that the exercise affects neurotransmitters, inflammation, oxidative stress, lipids, growth factors, and secondary messengers.

Over 350 million people worldwide are affected by depression globally. Depression is also the leading cause of disability worldwide, according to the World Health Organization (WHO). On World Mental Health Day last year, the WHO called for improved access to treatments for depression and other mental illnesses.

According to Dr. Meera Balasubramaniam, lead author of the study, also based at Duke University, there remains a “considerable unmet need” for sufferers of depression, despite the increase in the number of medications available, which are vital for patients in crisis.

Relapse, poor compliance with taking medication, and treatment resistance are growing problems. Additionally, the expense of medications are an increasing problem for those patients in countries without subsidized medical care. Side effects to medications are also a significant problem for an emerging number of patients.

The Primary Care study, carried out by the WHO, discovered that 60% of patients were still depressed after twelve months of being treated with only an anti-depressant. National Institute of Mental Health funded research indicated remission in only 33% of patients being treated for depression.

“The search for improved treatments, including those non-drug based, to meet the holistic needs of patients is of paramount importance and we call for more research into yoga as a global priority”, said Doraiswamy. “If the promise of yoga on mental health was found in a drug, it would be the best-selling medication worldwide,” he added.

There are few side effects associated with yoga, and numerous advantages associated with practicing yoga for improving mental health, including relatively low cost, generally good access, and the improvement of physical fitness, added the authors.

The authors also note that while the results are promising, the findings should be viewed as preliminary because all studies of yoga to date have consisted of small samples, and more rigorous research will be needed before the exercise can be applied to help patients with mental health disorders.

“Current research suggests that a carefully adapted set of yoga poses may reduce low-back pain and improve function. Other studies also suggest that practicing yoga (as well as other forms of regular exercise) might improve quality of life; reduce stress; lower heart rate and blood pressure; help relieve anxiety, depression, and insomnia; and improve overall physical fitness, strength, and flexibility.”

“One NCCAM-funded study of 90 people with chronic low-back pain found that participants who practiced Iyengar yoga had significantly less disability, pain, and depression after 6 months. In a 2011 study, also funded by NCCAM, researchers compared yoga with conventional stretching exercises or a self-care book in 228 adults with chronic low-back pain. The results showed that both yoga and stretching were more effective than a self-care book for improving function and reducing symptoms due to chronic low-back pain. Conclusions from another 2011 study of 313 adults with chronic or recurring low-back pain suggested that practicing yoga for 12 weeks resulted in better function than usual medical care.”

The article on to say that “Yoga is generally low-impact and safe for healthy people when practiced appropriately under the guidance of a well-trained instructor.”

The number of people practicing yoga also seems to be on the rise, as stated by a top government health information survey.

According to the 2007 National Health Interview Survey (NHIS, which included a comprehensive survey of complementary health use by Americans, yoga is the sixth most commonly used complementary practice among adults. More than 13 million adults practiced yoga in the previous year, and between the 2002 and 2007 NHIS, use of yoga among adults increased by 1 percent (or approximately 3 million people). The 2007 survey also found that more than 1.5 million children practiced yoga in the previous year.”

“Many people who practice yoga do so to maintain their health and well-being, improve physical fitness, relieve stress, and enhance quality of life. In addition, yoga is also used to address specific health conditions, such as back pain, neck pain, arthritis, and anxiety.”

Yoga is rapidly becoming a highly popular form of exercise. Classes are readily available in most communities. Clinical studies documenting the health benefits of yoga will only increase this trend. If you have lower back pain, or other physical ailments, ask your health care provider if yoga would be a good choice to improve your overall health.

For detailed information on the studies, see the full article.

Yoga Chikitsa (or yoga therapy) is the first series which begins with sun salutations, followed by a set of 75 poses that take about 2 hours to complete. The Chikitsa series includes standing poses, seated poses, inversions, and backbends for relaxation. This series is aimed at building strength, flexibility and stamina while realigning the spine and detoxifying the body. The second set is the Nadi Shodana. It means nervous system purification and works towards cleansing and strengthening the nervous system. The students are exposed to this intermediate series only after mastering the Chikitsa series. The movements in Nadi Shodana similar to those in the first series but with added poses and variations, to enhance nervous system function and ability. The remaining four are subdivisions of the Sthira Bhaga, meaning divine stability. Emphasizing difficult arm balances, these are only for the highly advanced students. Each series concludes with a group of cooling-down, final positions which precede relaxation.

It can take years for students to master each of these phases. As yoga is a dynamic process of consistantly improving your health, time will be required to reap all of the benefits. If properly practiced, Ashtanga yoga can be of great benefit to your well-being, and worth the time and energy you invest into it.

Hand yoga mostly emphasizes on the hands. Recommended to be performed sitting in the lotus position, this yoga consists of gentle postures (or Mudras) of the hands, some of which are Apan Vayu Mudra, Rudra Mudra, Gyan Mudra, Shankha Mudra and Prithvi Mudra. Believed to cure several ailments and increasing the body’s metabolism, each of these Mudras have a significant role to play in enhancing your overall well being. With regular practice, you will be able to experience not just the health benefits of a stronger heart and reduced blood pressure, but you’ll also feel a greater peace of mind and clarity of thoughts. Hand yoga is not all about hands, as it also includes eye and body positions. Hand yoga is also found in other yoga types such as Kundalini yoga, and are believed to intensify the effect of the body postures. This means hand yoga plays a significant role to play in other yoga types. If you have one of the many afflictions that affect the hands, ask your physician about hand yoga as part of your treatment regimen.