Improve Mental Health Through Yoga
In honor of the International Day of Yoga—celebrating the spiritual, mental and physical benefits of yoga—5 Koshas teachers share how to set intentions for a practice and how yoga can improve mental health.
How do you set intentions for your teaching?
Sherry Oakes, RYT-200:
I plan according to the time of day and class subject and what the students want to get out of the practice.
Mary Hilliker, RDN, E-RYT 500, Certified Viniyoga Teacher & Yoga Therapist:
I pay attention to what students are saying, how they feel physically, energetically, and mentally. I may also be working on a theme to bring in new perspectives (such as better balance going into the summer) and I adjust what I do to accommodate what they need. Some of the outcomes of practice that are universal to everyone include: stress management, physical comfort, optimal function, strength or balance, wakefulness (for morning practice), mental clarity, and a sense of feeling connected.
Bill Miller, MA, RYT-500, Certified Viniyoga Teacher:
How I set intentions for yoga practices has probably changed over the past several years of teaching yoga. My classes have always included older adults primarily, with a few younger adults thrown into the mix. At one time, I would create a series of practices that focused on some aspect of structural yoga.
As an example, I once created a set of practices that emphasized spring awakening. Postures and breath work were generally more energizing when taught in a morning class. If I taught the same class in the evening, I would eliminate some of the more challenging postures, substituting postures that would include longer exhalation to prime the parasympathetic nervous system and encourage relaxation. More recently, I have emphasized practices in general that encourage present moment awareness and other meditative aspects of yoga. I have included some readings at the end of class, authored by both contemplative Christians and Buddhists. My gradual shift in intention probably reflects my transition into the “sunset years” of my life.
How has practicing yoga and/or teaching yoga helped or changed your life?
Sherry: Yoga helps me to stay flexible. I have always had low back issues due to scoliosis and I also work at a desk all day, so I can very easily get stiff. And if I do not do anything about it, it can cause a bigger issue with my back. Yoga also gives my mind a break from every day brain clutter. I can focus on me and slow down the chatter. I really enjoy doing yoga and teaching. I love to meet new people and do yoga in different places. With working full time, I cannot focus as much time on my own yoga practice and learn. I am excited for the time I can.
Mary: My yoga postures help reduce pain from some of the imbalances in my structure and from the wear and tear of daily life. Pranayama (breathing practices) has given me a balanced energy and sense of calm through the day. Meditation helps me feel mentally clear, aiding in the process of sorting out thoughts and emotions. Practicing yoga has made me feel more courageous and fearless in pursuing what feels like my dharma (life’s purpose). Part of my dharma is training yoga teachers and I wouldn’t be doing that if it weren’t for a regular yoga practice that is my fuel for continuing to grow as a person and as a teacher.
Bill: The physical practice of yoga is a tool that helps me relieve physical pain in some circumstances. It can help me relax and sleep better at night. It can also help me reach a state of equanimity. As I continue to deal with cancer, my mind can move into dark places with little provocation, especially late at night. I will usually get out of bed and come into the living room to do some yoga postures combined with breath exercises. I choose yoga postures that are relaxing for me, such as a seated forward fold (Paschimottanasana). I go into the forward fold as I exhale for several repetitions, each time extending exhalation a little longer than the previous one. On the last repetition, I stay in the posture, closing my eyes and continuing to breath with a longer exhale than inhale. I will also lie on my back and do knees to chest (Apanasana), again extending the exhalation on each successive repetition and then holding my knees in comfortably for about three slow breaths. When I go back to bed, I usually fall right to sleep. I practice sitting meditation every morning, right after I get out of bed. Meditation is a principle element of yoga (The Yoga Sutras of Patanjali). I have been including a mantra at the beginning of my meditation practice, either The Prayer of St. Francis or the Tibetan Buddhist Mantra For Compassion.
How can yoga improve mental health?
Mary: I think that yoga is one of the most effective self-care practices you can do to manage stress, anxiety, and depression. The active engagement in a practice helps things shift in the short- and long-term.
Bill: A yoga teacher with training, knowledge and experience in yoga practices for mental health can help create a practice for individuals who have an interest in improving mental health through yoga. Different mental health concerns and different levels of physical and emotional stress can dictate different kinds of practices. I once read that any emotional stress should be addressed with “gentle yoga.” The issue is much more complex. It depends. “Gentle yoga” has been defined so many different ways that I am no longer sure what it is. A relaxing yoga practice may be good in some situations but contraindicated in others.
Note: If you are thinking about trying yoga, consult with a teacher who can help personalize a practice that best works for your needs.
International Day of Yoga is celebrated on June 21, 2025. Any plans to honor the day?
Mary: Connecting with nature, which is a rich source of teachings.
Bill: I think I celebrate it every day to the extent that I continually attempt to practice mindful awareness through yoga daily.