What research tells us about yoga, depression, and supporting your mood through the darker months.
When the Days Grow Shorter
There is a particular moment in autumn when the change becomes impossible to ignore. The sun sets before dinner, mornings arrive in darkness, and the long evenings of summer begin to feel distant.
For some, this is a welcome invitation to slow down. For others, shorter days bring changes in energy, motivation, sleep, and mood. Seasonal affective disorder (SAD) can make the darker months particularly difficult, sometimes bringing fatigue, sadness, withdrawal, and a diminished interest in activities that once felt enjoyable.
Yoga offers several ways to care for ourselves through these seasonal changes.
And yoga offers more possibilities than a physical workout. Its practices include movement, breathing, meditation, focused attention, and rest. Some are energizing, others are grounding, and many can be adapted to how we feel on a particular day.
But can yoga actually help with depression? Research gives us some encouraging answers.
What Does Research Say About Yoga and Depression?
There is growing evidence that yoga can help reduce symptoms of depression. Researchers have studied different approaches, from traditional hatha yoga classes to programs that combine physical movement, breathing, meditation, and relaxation.
In a 2017 study involving 122 adults, researchers compared ten weeks of hatha yoga with health education classes. Although the differences weren’t significant immediately after the program, the longer-term findings were encouraging. Six months later, approximately 51% of participants in the yoga group had experienced at least a 50% reduction in depression symptoms, compared with 31% of the education group.
Another study, also published in 2017, examined an eight-week hatha yoga program with twice-weekly classes. Participants practicing yoga experienced greater improvements in depression symptoms than those attending health education sessions. Among participants who completed the study, 60% of the yoga group reached the researchers’ threshold for remission, compared with 10% of the education group.
More recently, a 2024 study explored yoga as an addition to existing care for depression. Participants who practiced an integrated yoga program experienced greater improvements in depression scores than those receiving usual care and yoga-related lifestyle education alone. Researchers also observed improvements in resilience and physical quality of life.
Together, these studies suggest that regular yoga practice can offer meaningful support for people experiencing depression. The findings don’t establish one ideal yoga style or practice schedule, but they show encouraging results across different approaches.
Many of the programs incorporated several elements of yoga, including movement, breathing, meditation, and relaxation. That makes it difficult to isolate which elements contributed most to the improvements, but it also reflects the richness of yoga as a practice.
What About Seasonal Depression?
Seasonal affective disorder (SAD) often brings changes in energy, sleep, appetite, and mood. Yoga’s combination of movement, breathing, meditation, and relaxation offers several ways to respond to these experiences, with practices that can be adapted to individual needs and daily rhythms.
Different Days May Call for Different Yoga Practices
Yoga offers a wide range of practices, and yoga therapy builds on that versatility by personalizing movement, breathing, meditation, and relaxation to each person’s needs, preferences, and physical abilities.
Two people experiencing seasonal depression may have very different needs. One may feel exhausted and struggle to get moving. Another may feel restless, have difficulty sleeping, or find themselves caught in repetitive thoughts. Even within one person, these experiences can change from day to day.
Rather than approaching yoga as a fixed routine, we can explore different practices in response to what is happening.
When Energy Is Low: Invite Movement
Low energy can make even enjoyable activities feel difficult. An ambitious yoga class may seem entirely out of reach.
A gentler beginning might involve standing up, reaching the arms overhead, rolling the shoulders, or moving through a few comfortable standing poses.
Rhythmic movement can also be inviting: shifting weight between the feet, gently bending and straightening the knees, or coordinating arm movements with breathing.
The intention is to introduce movement at a manageable level and notice how the body responds.
Some days, five minutes may be enough. Other days, those first few movements may lead naturally into a longer practice.
When Thoughts Feel Restless: Practice Steadiness
Seasonal changes in mood do not always feel like fatigue. Some people experience worry, agitation, or difficulty settling their attention.
Yoga offers several ways to explore steadiness through the body.
Feeling the contact of the feet with the floor, noticing the movement of breathing, or moving slowly between a few familiar postures can provide concrete points of attention.
For someone who finds sitting meditation difficult, movement may offer a more accessible beginning. Attention can gradually become more focused as the body moves through a comfortable rhythm.
When Sleep Is Disrupted: Support Rest and Rhythm
Changes in sleep are common during the darker months. Some people sleep longer yet continue to feel tired. Others struggle to fall asleep or wake feeling unrested.
Gentle evening movement, restorative yoga, breathing practices, and yoga nidra may help create a consistent transition toward rest.
Yoga nidra, in particular, offers guided attention and deep relaxation without requiring someone to maintain a seated meditation posture.
It is also worth considering the difference between needing rest and experiencing persistent lethargy. Someone who is already sleeping excessively may find that gentle daytime movement is more useful than adding another lengthy relaxation practice.
The goal is to develop a rhythm that responds to the person’s actual experience.
When Withdrawal Takes Hold: Practice Connection
Depression can affect our desire to participate in activities and spend time with others.
A yoga practice can be personal, but it can also be shared.
Attending a class, practicing with a friend, or joining a small group creates opportunities for movement and human connection. The experience of practicing alongside others may offer something different from following a routine alone.
There is no requirement to be especially social or energetic. Sometimes the simple experience of showing up and sharing space is meaningful.
Breath, Meditation, and the Way We Relate to Mood
Yoga also invites us to explore how we pay attention to our experiences.
When mood is low, thoughts can become repetitive. We may notice ourselves anticipating another difficult day, withdrawing from things we enjoy, or becoming frustrated with how little energy we have.
Breath awareness and meditation offer opportunities to observe these experiences with greater curiosity.
A simple breathing practice might begin by noticing the natural rhythm of the inhale and exhale. From there, someone may experiment with a comfortable, slightly slower breath, without straining or holding it.
Meditation can also involve attending to sounds, bodily sensations, or the feeling of contact with the ground. For some people, a moving meditation may be more accessible than sitting still.
The purpose is not to force a cheerful mood or make difficult thoughts disappear. These practices offer ways to develop awareness and respond more intentionally to what arises.
Tiny Practice: Move With Your Breath
Sit or stand comfortably, with your feet supported.
As you inhale, slowly lift your arms to a comfortable height. As you exhale, lower them again.
Repeat several times, allowing the movement to follow a natural, unforced breath.
Notice the movement of your shoulders, the sensation of air on your skin, and the contact of your feet with the floor.
After a minute or two, pause. What do you notice about your energy, attention, or mood?
There is no particular feeling you need to achieve. The practice is an opportunity to observe.
Seasonal Rhythms: Light, Movement, and Everyday Life
Light is an important part of the seasonal depression conversation.
Our bodies respond to daily patterns of light and darkness, which influence sleep and wakefulness. When daylight hours change significantly, our daily rhythms may change as well.
Spending time outdoors during daylight hours is one accessible way to bring light and movement into the day. A short walk can also become a mindful practice: noticing the temperature of the air, the changing colors of the landscape, or the sounds of the season.
Even on a cloudy day, being outdoors offers an experience of daylight and the surrounding environment.
For people experiencing SAD, light therapy is also an established treatment option. It involves a specialized bright-light device used according to recommended guidance, often in the morning. Anyone considering light therapy should discuss its suitability and safe use with a healthcare professional.
Yoga can be one part of a broader approach to seasonal well-being, alongside supportive relationships, nourishment, appropriate care, and daily routines that make life feel more manageable.
An Ayurvedic Perspective on Winter Nourishment
Yoga’s broader traditions offer another interesting way to think about seasonal living.
Ayurveda, a traditional Indian system of health with historical connections to yoga, places considerable attention on the relationship between daily habits, individual needs, and the changing environment.
The concept of ritucharya refers to seasonal routines: adapting aspects of daily life in response to the qualities of different seasons.
In colder weather, traditional Ayurvedic approaches often emphasize warmth, regular nourishment, and cooked foods. Specific recommendations vary according to climate, individual constitution, and other factors.
These are traditional perspectives on seasonal living rather than scientifically established treatments for seasonal depression. Still, they can offer inspiration for bringing more intention and pleasure into everyday nourishment.
Warming Foods for the Colder Months
Some familiar foods and ingredients fit beautifully with this seasonal approach:
- Soups and stews: Warm, satisfying meals made with vegetables, beans, lentils, or other nourishing ingredients.
- Cooked grains: Oatmeal, rice, quinoa, and other grains served warm, perhaps with fruit, nuts, or spices.
- Roasted seasonal vegetables: Squash, carrots, sweet potatoes, beets, and other root vegetables.
- Warming spices: Ginger, cinnamon, cardamom, cumin, and turmeric, chosen according to taste and preference.
- Warm beverages: Herbal teas, spiced milk, or other comforting drinks enjoyed throughout the day.
Regular meals, adequate hydration, and a varied diet are useful foundations for general well-being.
But nourishment also has a sensory dimension.
The fragrance of cinnamon warming on the stove. The color of roasted squash. The feel of a warm mug between your hands. The pleasure of preparing something that appeals to your senses.
These everyday experiences can become small opportunities for awareness, enjoyment, and ritual.
Golden Milk: Make a Warm Beverage Part of a Daily a Ritual
Golden milk is a spiced beverage traditionally associated with Indian food and wellness traditions. Its golden color comes from turmeric, often combined with ginger and other aromatic spices.
One lovely way to enjoy it is to prepare a batch of turmeric paste ahead of time. Then, when you want a warm drink, the preparation takes only a few minutes.
Golden Milk
To make the turmeric paste:
Ingredients
- 1/2 cup water
- 1/4 cup turmeric powder
- 1/8 cup ginger powder
- 1/2 teaspoon ground black pepper (optional)
Directions
Combine the ingredients in a stainless steel saucepan over medium heat. Cook, stirring frequently, until the mixture becomes a fairly thick paste. Add a little water if needed to prevent scorching.
Transfer the paste to a clean glass jar and refrigerate. Use a teaspoon at a time as needed. Prepare small batches and discard the paste if it shows signs of spoilage.
To make the golden milk:
Ingredients
- 1 teaspoon turmeric paste
- 1 cup goat milk, almond milk, hemp milk, or another milk of your choice
- Optional: honey, cardamom, cinnamon, or other spices
- Optional: coconut oil for additional richness
Directions
Combine the turmeric paste and milk, stirring until well mixed. Heat gently until warm. Add any optional ingredients according to your preference.
Make it a ritual.
Find a few minutes to sit down with your warm beverage.
Notice its color and aroma. Feel the warmth of the cup in your hands. Take a sip and pay attention to the spices, texture, and temperature.
Perhaps you enjoy it while looking out a window, listening to music, or simply sitting quietly.
The ritual does not need to be elaborate. It is a small invitation to pause and enjoy something nourishing.
Golden milk is a food and sensory ritual, not a treatment for depression. Turmeric and ginger can interact with some medications, especially in concentrated amounts; consider your individual health needs and seek professional guidance when appropriate.
A Brief Yoga Practice to Build Warmth and Energy
When motivation is low, having a simple practice available can make beginning feel more manageable. This gentle sequence combines movement, breath, and awareness to invite warmth and energy into the body.
Move at a comfortable pace, adapting the movements to your abilities. You can practice near a wall or sturdy chair for support.
1. Arrive and Notice — 1 Minute
Stand in Mountain Pose (Tadasana), with your feet comfortably apart and your arms resting by your sides.
Feel the ground beneath your feet. Notice your posture, the natural rhythm of your breathing, and how your body feels today.
Take a few comfortable breaths before beginning to move.
2. Reach and Open — 2 Minutes
Standing Arm Raises
- Inhale and slowly sweep your arms forward and overhead, reaching only as high as is comfortable.
- Exhale and lower your arms by your sides.
- Repeat 5–8 times, allowing your breathing to guide the movement.
Standing Side Bends
- Raise your right arm overhead and gently lean toward the left, keeping both feet grounded.
- Return to center and repeat on the other side.
- Alternate sides 3–4 times, breathing comfortably.
Notice the movement through your shoulders, ribs, and sides of your body.
3. Build Warmth With Gentle Movement — 5–10 Minutes
Chair Pose (Utkatasana) — Adapted
- Stand with your feet hip-width apart, near a sturdy chair if you’d like support.
- Bend your knees slightly, as though beginning to sit back into a chair.
- Straighten your legs and return to standing.
- Repeat 5–8 times, keeping the movement small and comfortable.
Standing Cat–Cow
- Place your hands on your thighs and bend your knees slightly.
- Inhale as you gently lengthen your spine, lift your chest, and look forward.
- Exhale as you round your back, allowing your head and shoulders to move forward.
- Repeat 5–8 times, moving slowly with your breath.
March in Place
- Return to standing and begin gently marching in place for 30–60 seconds.
- Let your arms swing naturally, if comfortable.
Repeat the sequence two or three times, allowing the movements to become familiar and rhythmic. Adjust the repetitions or pace to suit your energy.
Notice any warmth or changes in energy as you move.
4. Balance and Focus — 2 Minutes
Supported Tree Pose (Vrksasana)
- Stand beside a wall or sturdy chair, resting one hand on it for balance.
- Shift your weight onto your left foot.
- Place your right toes on the floor with your heel resting lightly against your left ankle, or position your right foot against your inner calf if comfortable. Avoid pressing into the knee.
- Find a steady point to look at and take 3–5 comfortable breaths.
- Return both feet to the floor and repeat on the other side.
Notice the small adjustments your body makes to maintain balance. You can keep both feet on the floor and simply shift your weight if balancing on one leg isn’t comfortable.
5. Pause and Notice — 1–2 Minutes
Return to Mountain Pose or sit comfortably in a chair.
Allow your arms to rest and your breathing to settle naturally.
Notice the contact of your feet with the ground, the temperature of your skin, and any sensations of warmth or movement that remain.
How does your energy feel compared with when you began? What do you notice about your mood or attention?
You don’t need to feel dramatically different for the practice to be worthwhile.
Optional: Five Minutes of Savasana
If you’d like to finish with a few minutes of rest, lie comfortably on your back in Savasana (Corpse Pose). You can place a pillow beneath your knees or choose another resting position that feels comfortable.
Set a timer for five minutes. Enjoy the silence or put on some relaxing music.
Allow your body to rest. Notice your breathing, the sensations of your body against the floor, and the sounds around you.
As thoughts arise, gently return your attention to the present moment.
When your timer sounds, take your time returning to movement.
Make it your own: On days when energy is especially low, try just the arm raises, standing Cat–Cow, and a minute of marching. A short practice that feels possible is one you can return to.
Finding a Brighter Rhythm for the Winter Months
Winter changes the landscape around us. Daylight becomes precious, familiar routines shift, and the body may respond in ways that invite us to reconsider how we care for ourselves.
Yoga offers a variety of ways to participate in that care.
Some days, it may be a few minutes of movement to invite energy. Other days, it may be a breathing practice, a guided meditation, a walk outdoors, or the companionship of a group class.
Seasonal nourishment and small rituals can become part of that rhythm, too. A warm meal, a favorite mug, or a few moments of sensory awareness may help make everyday life feel more intentional.
And when seasonal depression significantly affects daily life, professional support matters. Yoga can complement established approaches to care, including counseling and light therapy.
There is room for both: taking depression seriously and finding small, meaningful ways to care for ourselves throughout the season.
Explore Yoga Therapy at Soft Smile
Seasonal depression can affect your energy, mood, sleep, and motivation in different ways. In personalized 1:1 yoga therapy sessions, we explore how your body, energy, thoughts, and emotions interact, developing practices that support your unique needs, abilities, and goals.
Explore 1:1 Yoga Therapy at Soft Smile →
