In a controlled German study published in 2005, 24 women who described themselves as emotionally distressed took two 90-minute yoga classes per week for three months. Compared to a control group, the yoga group saw depression scores improve by 50%, anxiety scores by 30%, and overall well-being scores by 65%.
The improvements were not limited to mood. Complaints of headaches, back pain, and poor sleep quality resolved much more often in the yoga group than in the control group. This suggests the benefits ripple outward from mental health into physical symptoms. The study was highlighted in a Harvard Medical School summary of yoga research.
Two classes per week. Three months. Depression cut in half and well-being improved by two-thirds.
Source: Yoga Research: Mental Health & Trauma on ashtanga.tech. Original research.
