Consistency Over Intensity: The Mental Health Benefits of an 8-Week Hatha Yoga Intervention for Women

Abstract

Women report more psychological stress and are more likely to be diagnosed with depression or an anxiety disorder compared to men. Previous research demonstrates that yoga can improve aspects of mental health; however, few studies document the yoga class structure, track attendance, and/or measure physical activity levels. Moreover, few studies have evaluated whether these factors are associated with mental health outcomes. This study addressed limitations of previous research by implementing a consistent Hatha yoga class structure, measuring physical activity during each session, tracking attendance, and examining changes in self-reported depression, anxiety, and stress for women. Fourteen women, ages 25–55, completed the Depression, Anxiety and Stress Scale-21 (DASS-21)1 before and after an 8-week Hatha yoga intervention. A consistent class structure was implemented throughout the intervention and physical activity was measured via accelerometry during each class. The 8-week Hatha yoga intervention resulted in significant decreases in anxiety and stress. Participants spent most of the class time at a sedentary activity level, indicating that moderate-to-vigorous levels of physical activity during Hatha yoga are not necessary for improvements in anxiety and stress. Last, participants who attended approximately 14 of the 16 sessions were likely to see improvements in depression, stress, and anxiety. These findings highlight the importance of emphasizing attendance and a consistent class structure in yoga-based mental health interventions. Future research should focus on optimizing yoga dosage for psychological well-being.