A Vedic Approach to Depression
Depression is not simply a chemical imbalance or a mindset to be “fixed.”
From an Ayurvedic yoga therapy lens, depression is a state of depletion, stagnation, or disconnection—often layered, often cyclical, and always worthy of compassion.
Ayurveda teaches us that healing does not happen in one place in the body or mind. It unfolds through multiple layers of our being, called the koshas. Yoga therapy offers practical, embodied tools to gently re-establish connection across these layers—without force, without bypassing, and without urgency.
This approach is supportive alongside clinical care and is especially helpful for those seeking gentle, nervous-system-informed practices that honor where they truly are.
The Ayurvedic View of Depression
In Ayurveda, depression is not named as a single diagnosis, but understood through patterns of imbalance. Most commonly, depression reflects:
Vata imbalance – emptiness, anxiety, fear, insomnia, disconnection, scattered thoughts
Kapha imbalance – heaviness, lethargy, withdrawal, sadness, lack of motivation
Pitta involvement – shame, self-criticism, burnout, suppressed anger turning inward
Common Hetus (Root Causes)
Ayurveda asks why before asking how to treat. Some common hetus include:
Chronic stress or nervous system overwhelm
Grief, loss, or unprocessed emotional experiences
Disrupted daily rhythm (dinacharya)
Poor digestion or nutrient depletion (agni disturbance)
Overstimulation, isolation, or lack of meaning
Long-term sleep disruption
Depression may be acute (situational, recent, or episodic) or chronic (long-standing, layered, identity-affecting). Each requires a different pace and entry point for care.
Treating Depression Through the Koshas
Rather than focusing only on thoughts or emotions, yoga therapy works through the five koshas, or layers of being.
1. Annamaya Kosha – The Physical Body
Primary focus in acute depression
When energy is low, we begin with simple, stabilizing movement that restores circulation and grounding without demand.
2. Pranamaya Kosha – The Breath & Nervous System
Essential for both acute and chronic depression
Breath regulates mood by calming the nervous system and gently increasing vitality (prana).
3. Manomaya Kosha – The Emotional & Mental Body
Here, we soften rigid thought loops and cultivate safety rather than positivity.
4. Vijnanamaya Kosha – Inner Wisdom & Discernment
More accessible in chronic healing phases, this layer supports meaning-making and self-trust.
5. Anandamaya Kosha – Subtle Joy & Rest
Accessed not through effort, but through deep rest—this is where Yoga Nidra becomes profoundly therapeutic.
A 5-Pose Gentle Asana Practice
10–15 minutes | Move slowly, rest often
This practice is intentionally minimal. More is not better when the nervous system is depleted.
Tadasana (Mountain Pose)
Stand or sit tall. Feel your feet or seat rooted.
Purpose: Grounding, presence, orientation.Cat–Cow (Marjaryasana–Bitilasana)
Slow, fluid spinal movement with breath.
Purpose: Nervous system regulation, gentle mobilization.Balasana (Child’s Pose)
Use bolsters or pillows for support.
Purpose: Safety, surrender, parasympathetic activation.Supta Baddha Konasana (Reclined Bound Angle)
Fully supported if possible.
Purpose: Heart opening without vulnerability overload.Savasana (Resting Pose)
Stay longer than feels “productive.”
Purpose: Integration, restoration, receptivity.
If motivation is low, even one posture is enough. Healing is cumulative.
Pranayama: Ujjayi Breath
3–5 minutes
Ujjayi is grounding, warming, and subtly energizing—especially helpful for depressive states with fatigue or dissociation.
How to practice:
Inhale and exhale through the nose
Slightly constrict the back of the throat
Create a soft ocean-like sound
Keep the breath smooth and unforced
Benefits:
Regulates the nervous system
Increases oxygenation
Supports emotional steadiness
Builds gentle internal heat without agitation
Yoga Nidra: Rest as Medicine
Yoga Nidra is not meditation—it is guided, conscious rest.
For depression, it offers something many people have lost access to: effortless being.
This practice supports:
Deep nervous system repair
Emotional processing without re-traumatization
Improved sleep and resilience
Access to the Anandamaya Kosha (inner ease)
You are invited to listen to the Yoga Nidra recording below as a stand-alone practice or following the gentle sequence above.
There is nothing you need to do correctly. Simply arrive.
A Journal Prompt for Integration
Use this prompt after movement, breath, or Yoga Nidra:
“What part of me is asking to be met gently right now—and what does ‘gentle’ truly mean today?”
Write without editing. Let honesty be the medicine.
A Closing Reflection
Depression does not mean you are broken.
From an Ayurvedic yoga therapy perspective, it often means something vital has been depleted, ignored, or overburdened for too long.
Healing does not require forcing joy or silencing grief.
It begins with listening, restoring rhythm, and allowing the nervous system to remember safety.
At Prana Ayurvedic Yoga Therapy, we believe:
Healing is layered
Rest is productive
Gentle care is powerful
You are allowed to take this slowly.
You are allowed to be supported.
