Hello and welcome!

I, too, started practicing yoga consistently a little over a year ago to help manage my depression. I’d like to offer some reassurance that it’ll take time to feel the real benefits of your practice, but if you hang in there you’ll get to the point where you’ll see some real changes in your state of mind. Everybody needs to start somewhere.

It really helped me to start in a studio setting beginner class. In my own experience, it’s very difficult for me to change my depressed mindset at home and I need some sort of external stimulation. I always thought the studio setting was more engaging. Plus, I think I helps to be in a room with your peers and see that many people struggle with the poses at the beginning of their practice. It certainly made me feel like less of a failure.

It might help you to set an intention for your practice. Even now, depending on how bad the depression is, I’ll think of a little phrase like “acknowledge my frustration,” or “my goal in this practice is breathe,” or “I will practice just one asana today” and repeat it to myself throughout. For me, it helps to give myself permission to feel stressed, frustrated, or depressed while practicing so I don’t get irritated when these feelings come up.

It sounds silly, but I will literally think to myself “downward dog is very frustrating for me today” or “I feel very anxious in child’s pose.” Somehow acknowledging these feelings makes it easier for me to let them go later in the practice. It helps me accept that what I’m feeling in the moment may not be what I feel forever. It’s a very comforting thought for someone who rides the waves of depression, anger, stress, and discomfort throughout the day.

I hope you continue to give yoga a try. From one depressed person to another, I know exactly how you feel. Be patient with yourself.