Yoga and Mindfulness for Depression

An entirely practical course, guiding students through poses that are known to reduce cortisol and in turn, combat depression.

Created By

Sophia S

Beginner, Intermediate, Advanced



Yoga and Mindfulness for Depression


Course Overview

'Yoga-based interventions have promise as an intervention for depressed mood and they are feasible for patients with chronic, treatment-resistant depression.' - Nina Vollbehr, Centre of Integrative Psychiatry, The Netherlands. By reducing perceived stress and anxiety, yoga appears to modulate stress response systems. This, in turn, decreases physiological arousal. People with depression exhibit elevated levels of cortisol, which is related to brain changes in the hippocampus, prefrontal cortex and amygdala. While the hippocampus and prefrontal cortex (which are involved in emotion regulation, memory forming and decision making) appear to lose volume, the amygdala (responsible for our fear and stress response) becomes enlarged and more active). Known as the ‘stress hormone’, those with depression exhibit greater cortisol levels at all points during the day than people without depression. Studies have demonstrated reduced levels of cortisol in those who practice yoga. It’s thought that the breathing exercises that are a key part of yoga induce the body’s relaxation response, and mindfulness meditation (another aspect of yoga) is also associated with lowering cortisol. This is an entirely practical course, guiding students through yogic exercises and mindfulness programmes in a safe environment. All that is required is access to a quiet room, a yoga mat, a blanket and cushions. 

Course Content


5 HOURS Total Length

Lesson 1

Introduction, Moving Meditation and Yoga Nidra Experience

60 minutes

Lesson 2

Sun Salutations, Yoga to Stimulate Digestion and Solar Plexus

60 minutes

Lesson 3

Breathwork and Grief Release

60 minutes

Lesson 4

Affirmations and Class Discussion

60 minutes

Lesson 5

Final Practice and Questions

60 minutes

Key Skills



Coping Mechanisms


Sophia S

Yoga and Mindfulness Expert

With years of training and learning, Sophia teaching will help immerse her students into the world of yoga, mindfulness and mental health.