Finding balance within: How ancient yoga principles can support your mental wellness journey

Have you ever noticed how your mood can swing wildly based on things happening around you - whether it’s a stressful day at work, a disagreement with a loved one, or even just the weather? If you practice yoga, you’re probably already aware that true balance comes from within, not from the ever-changing world outside. What’s fascinating is that this very idea sits at the heart of a powerful approach to mental health, rooted in the ancient teachings of Patanjali.

Recent research has explored what happens when these yogic ideas are woven into modern therapy. Instead of relying only on medications or traditional talk therapy, people struggling with stress-related mental and physical challenges were guided through a series of yogic practices designed to help them find steadiness and self-awareness, no matter what life throws their way.

Patanjali, the sage behind the Yoga Sutras, believed that our constant search for happiness in the outside world - and our fear of losing it - lies at the root of much of our suffering. He pointed out that even when we’re “well-adjusted,” we might still feel anxious, simply because we worry about things changing. According to Patanjali, the key to lasting wellness isn’t just about adjusting to our environment, but about cultivating a deeper sense of self-awareness and learning to let go of our obsession with external rewards and frustrations.

So how does this look in practice? The therapy developed in the study followed five classic yogic steps: asana (physical postures for relaxation), pranayama (breath control), pratyahara (withdrawing the senses from distractions), dharana (focused concentration), and dhyana (deep meditation). If you’ve ever moved through a yoga class that ends in a peaceful savasana, you’ve already tasted a bit of this process.

What’s truly remarkable is how effective this approach can be. Over nine years, people who practiced this full sequence - under the care of trained therapists - showed significant improvements. About 70% of participants with anxiety, depression, hysteria, or even asthma felt better after six weeks of regular sessions. The more sessions they attended, the better the results. And when compared to groups who only did postures and breathing without the deeper yogic focus, or those who took standard medications, those practicing the full yogic method often did better, especially with anxiety.

A New Perspective on Yoga and Mental Health

What stands out as truly innovative is how this approach brings together the ancient wisdom of Patanjali’s yoga with the structure and rigor of clinical therapy. For perhaps the first time, yoga is being recognized not just as a supportive wellness practice, but as a structured, step-by-step treatment that can be measured and compared directly to conventional psychiatric care. This goes far beyond simply relaxing or stretching; it uses the full depth of yogic practices - including postures, breathwork, sense withdrawal, concentration, and meditation - to help people find lasting relief from anxiety, depression, and even physical symptoms like asthma.

The results suggest that when yoga is practiced in this comprehensive way, it can be just as effective as medication for depression and even more effective for anxiety. What’s more, the benefits seem to grow the longer and more consistently the therapy is practiced. This opens up exciting new possibilities for anyone interested in yoga and mental health: by embracing the full spectrum of yogic techniques, it may be possible to build resilience, self-awareness, and a sense of inner balance that goes far beyond what’s typically expected from either yoga or conventional therapy alone.

In short, this emerging perspective offers something fresh for the yoga and wellness community. Yoga is not just a path to physical fitness or stress relief, but a powerful, evidence-based approach to mental health - one that empowers us to look inward, develop self-mastery, and find harmony within, no matter what life brings.

So next time you’re feeling overwhelmed, remember: the path to wellness might be as close as your next breath, your next mindful movement, or your next moment of quiet reflection. By embracing the full spectrum of yoga’s teachings, you’re not just improving your flexibility—you’re nurturing a steadier, happier, and more harmonious you.

Tips for yoga practitioners:

Commit to a full practice by including all five yogic steps: asana, pranayama, pratyahara, dharana, and dhyana for better mental well-being. Practice regularly, aiming for at least 35 sessions in six weeks, preferably daily or near-daily. Focus inward during practice, letting go of external distractions to cultivate self-awareness and calm. This approach fosters resilience, mental health, and harmony on and off the mat.

Inspired by the research of N.S. Vahia & colleagues, American journal of psychotherapy, 1973

doi: 10.1176/appi.psychotherapy.1973.27.4.557