Dr. Whitney Legler is not only a highly regarded neuropsychologist with a practice based in Vero Beach, she’s also a registered yoga teacher who got her certification during the pandemic.
“I had practiced yoga personally for years and knew its benefits firsthand. When I found myself with some time on my hands during the days of COVID, I decided to take it to the next level and become a registered teacher,” she says.
“Not only did I want a deeper understanding for myself, but I also wanted to expand how I incorporate it into my practice,” she says.
Harvard Health Publishing explains that with its emphasis on breathing practices and meditation – both of which help calm and center the mind – it’s hardly surprising that yoga also brings mental health benefits, such as reduced anxiety and depression. What may be more surprising is that it can actually make your brain work better.
When you lift weights, muscles get stronger and bigger. When you do common yoga exercises and breathing practices, brain cells develop new connections, and changes occur in brain structure as well as function, resulting in improved cognitive skills such as learning and memory.
Yoga strengthens parts of the brain that play a key role in memory, mood, attention, awareness, thought and language. Think of it as weightlifting for the brain.
Dr. Legler points out that yoga is a holistic practice that integrates physical movement, breath control and mindfulness, making it a powerful tool for improving mental health. “It positively impacts the nervous system, brain function and emotional regulation, helping to reduce stress, anxiety, depression and trauma-related symptoms.”
She explains how and why that occurs:
1. Yoga activates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This helps to:
- Reduce cortisol (the stress hormone).
- Lower blood pressure and heart rate.
- Promote a sense of calm and relaxation.
2. It reduces anxiety and stress. Through deep breathing and mindfulness, yoga helps slow down racing thoughts and promotes relaxation. Studies show yoga can be as effective as medication in reducing symptoms of generalized anxiety disorder.
3. It improves mood and reduces depression. Yoga increases dopamine, serotonin and endorphins, the brain’s “feel-good” chemicals. Regular practice has been linked to:
- Better emotional balance.
- Increased self-esteem and self-compassion.
- Reduced negative thought patterns.
4. It enhances mind-body awareness. Many mental health conditions involve a disconnect from the body (e.g., dissociation in trauma, low motivation in depression). Yoga encourages body awareness, helping individuals:
- Recognize tension and stress signals.
- Develop self-acceptance.
- Feel more grounded and present.
5. It supports trauma recovery. Trauma can leave people feeling disconnected, unsafe or hyper-alert. Trauma-informed yoga helps survivors regain a sense of control, safety and empowerment by using slow, mindful movements and breathwork.
6. It improves focus and cognitive function. For individuals with ADHD or cognitive difficulties, yoga helps:
- Improve attention and impulse control.
- Enhance memory and cognitive flexibility.
- Reduce mental fog and promote clarity.
7. It encourages social connection and community. Group yoga classes provide a sense of purpose and belonging, which is essential for mental well-being. Connecting with others in a positive social environment can help combat isolation and loneliness.
8. It helps with emotional regulation. Yoga teaches people how to pause, breathe and respond thoughtfully, rather than reacting impulsively. This can be beneficial for:
- Anger management.
- Mood swings.
- Overcoming rumination and worry.
The Mayo Clinic says that yoga – which includes a vast array of concentration, breathing and bodily exercises – has been shown by scientists to relieve stress and anxiety and improve mental health.
Dr. Legler concurs. “Yoga is effective for mental health is because it combines physical movement, breath control and mindfulness, all of which help regulate the nervous system.”
“It may not be suitable for everyone in every situation,” she continues. “For individuals with severe trauma, psychosis or acute distress, certain poses or breathwork may be overwhelming.
“In these cases, trauma-informed yoga or a modified, gentle approach under the guidance of a trained instructor may be more appropriate.”
Choosing the right instructor is crucial. Look for a certified yoga teacher with experience in mental health or trauma-sensitive yoga if you have specific concerns.
A good instructor should be welcoming and non-judgmental, offer modifications for different skill levels, emphasize breathwork and mindfulness rather than just physical poses or asanas, and have experience with therapeutic or trauma-informed practice.
“There are [many types and schools of yoga] and some may be better suited for mental health than others, says Dr. Legler. “It’s important to find a good fit for your personal situation.” She describes the differences:
- Hatha Yoga – This includes the bending and stretching postures called asanas that are most commonly associated with the term yoga. It can be a gentle and foundational starting point for practice, great for beginners and stress reduction.
- Restorative Yoga – Uses props to support passive poses; ideal for anxiety, PTSD and deep relaxation.
- Yin Yoga – Focuses on holding poses for longer periods, allowing for deep emotional release and mindfulness.
- Vinyasa Yoga – More dynamic and flow-based; can be helpful for individuals who benefit from movement-based therapy.
• Kundalini Yoga – Uses breathwork, chanting and movement; some find it deeply transformative, but it can be intense.
• Trauma-Informed Yoga – Specifically designed for those with PTSD or emotional distress, focusing on safety and empowerment.
“Yoga can be adapted for almost everyone, regardless of age, ability, or mental health condition,” says Dr. Legler. “However, modifications may be needed for individuals with physical limitations or psychological trauma. Even chair yoga or simple breathwork exercises can offer many benefits.
“Although the availability of excellent books, online classes and apps allows many people to practice yoga alone, beginners will benefit from in-person instruction from a qualified teacher to ensure proper alignment and avoid injury. For mental health concerns, a structured class with a knowledgeable instructor can provide guidance, support and a sense of connection.”
Yoga can be practiced at any age, from young children to seniors. There are appropriate age modifications:
- Kids’ yoga focuses on movement, storytelling and play.
- Teen yoga helps with emotional regulation and body awareness.
- Adult yoga provides stress relief and mental clarity.
- Senior yoga includes gentle movements to support mobility and cognitive health.
“Even for those without a formal diagnosis, yoga offers preventative mental health benefits and promotes a healthier, more balanced life,” concludes Dr. Legler.
Dr. Whitney Legler is a neuropsychologist/psychologist. She has a master’s degree and doctorate and has completed externships at the U.S. Naval Hospital in Illinois and Lakeview Neurological Rehabilitation Hospital in Wisconsin. She is certified by American Psychological Association and National Academy of Neuropsychology. Dr. Legler is also a registered yoga teacher in Hatha and Kundalini with Yoga Alliance. She is accepting new patients. Legler Psychology Associates, 3003 Cardinal Drive, Vero Beach. Call 772-221-5554.
