Indian spiritual practices, including yoga and meditation, have been increasingly recognized by science for their benefits to both mental and physical health. Bhavanani (2016) explains that “Yoga has been practiced in India since well before recorded history, and it was in approximately the second century BCE that the seminal figure Maharishi Patanjali codified already-existing practices and writings into a text known as the Yoga Sutras. Rooted in ancient tradition yet validated by modern science, yoga serves as a bridge between historical wisdom and contemporary health modalities. “Research shows that these practices reduce stress, enhance emotional regulation, and improve cognitive function by modulating neurobiological pathways, including the upregulation of brain-derived neurotrophic factor (BDNF) (Khalsa, 2004; Molendijk et al., 2014; Sadhasivam et al., 2020).
Kanojia (2018; 2022) provides a comprehensive overview of yoga, tracing its philosophical roots and documenting how traditional practices have been adapted into therapeutic interventions. Clinical studies further support yoga and meditation as effective complementary interventions for anxiety, depression, and stress-related disorders (Khalsa, 2004; Sadhasivam et al., 2020). Collectively, these findings demonstrate that yoga and meditation, often considered cultural or spiritual practices, are also effective, evidence-based tools for promoting mental health and neurobiological resilience.
Yoga and meditation have gained increasing attention as powerful tools for promoting both mental and physical health. Beyond their traditional and spiritual significance, modern research shows that these practices can modulate neurobiological pathways, including the upregulation of brain-derived neurotrophic factor (BDNF)—a protein essential for brain plasticity and resilience. Regular practice is associated with reduced symptoms of depression and anxiety, enhanced mindfulness, and improved overall psychological well-being (Cahn, 2017). These findings suggest that incorporating yoga and meditation into daily life can serve as an effective and accessible strategy for supporting mental health and promoting long-term brain resilience.
Additionally, yoga and meditation have been shown to increase anti-inflammatory cytokines, which can help reduce harmful inflammation and enhance immune function. Notably, higher BDNF levels are associated with increased neuroplasticity, which supports learning, memory, and cognitive performance. Collectively, yoga and meditation offer accessible, non-pharmacological strategies to strengthen brain health, emotional balance, and stress resilience across diverse populations (Molendijk et al., 2014; Sadhasivam et al., 2020). These findings suggest that incorporating yoga and meditation into daily routines could help prevent or mitigate cognitive decline and support overall brain health. In practical terms, such practices may serve as cost-effective, widely accessible interventions to enhance emotional well-being, resilience to stress, and immune function in everyday life.
Understanding BDNF and Its Role in Mental Health
BDNF plays a central role in maintaining brain plasticity, cognitive flexibility, and emotional resilience. Low BDNF levels have been consistently linked to mood disorders and impaired cognitive function (Molendijk et al., 2014). Because of this, interventions that can safely and sustainably increase BDNF have become a significant focus of mental health research.
One particularly influential line of research comes from studies on the Isha Yoga Foundation’s advanced meditation programs, which combine meditation with kriya-based yogic practices. A seminal study by Sadhasivam et al. (2020) investigated the impact of the Bhava Spandana Program (BSP)—a 4-day intensive Isha Yoga retreat—on both psychological well-being and biological markers, including BDNF and endocannabinoids. Participants completed validated surveys measuring depression, anxiety, happiness, and well-being, and blood samples were collected before and after the retreat. Results showed a remarkable 70%+ increase in blood BDNF immediately post-retreat, alongside reduced depression and anxiety and increased happiness and well-being. These improvements were not fleeting—they persisted for at least one month after the retreat (Sadhasivam et al., 2020). These results highlight the potential of intensive, structured yoga programs to produce measurable improvements in both mental health and neurobiological functioning. These findings are significant, as they provide both direct biological evidence and sustained psychological benefits, highlighting how meditation, combined with kriya yoga, can simultaneously support mental wellness and neurotrophic processes in adults.
The Mechanism: Kriya, Endocannabinoids, and Neuroplasticity
While most biomarker studies have focused on immersive, multi-day retreats, accessible daily practices such as Isha Kriya—a guided meditation available online have also shown promise. Research suggests that Isha Kriya practitioners experience reductions in anxiety and depression and increases in well-being (Sadhasivam et al., 2020). Although specific BDNF measurements for Isha Kriya continue to be fine-tuned, these outcomes suggest that kriya-based techniques may play a significant role in the broader neurobiological benefits observed in larger programs.
An intriguing aspect of the research is the synergistic increase in endocannabinoids—lipid molecules that enhance mood — following meditation retreats (Sadhasivam et al., 2020), alongside BDNF. This suggests that meditation affects multiple interconnected biological systems, amplifying its impact on both neuroplasticity and emotional regulation. These findings suggest that meditation may serve as a holistic, non-pharmacological approach to enhancing mood, cognitive function, and overall mental health by simultaneously targeting multiple neurobiological pathways.
Conclusion
Overall, research on Isha Yoga’s advanced programs and kriya practices suggests significant increases in BDNF and lasting improvements in mental health outcomes (Sadhasivam et al., 2020; Molendijk et al., 2014). These findings showcase the potential of yogic and meditative interventions as holistic tools for supporting brain health, emotional resilience, and psychological well-being. While further research is needed to isolate the specific effects of practices like Isha Kriya, the current evidence is strong: meditation and yoga are not just calming—they are biologically transformative. As Maharishi Patanjali states, “Thus, Yoga.”
References
Bhavanani, A. B. (2016). History, philosophy, and practice of yoga. ResearchGate. https://www.researchgate.net/publication/304474895_History_Philosophy_and_Practice_of_Yoga
Cahn, B. R. (2017). Yoga, meditation and mind-body health: Increased BDNF, decreased cortisol and inflammation. Frontiers in Human Neuroscience, 11, 1–10. https://doi.org/10.3389/fnhum.2017.00391
Kanojia, A. (2018). Yoga, overview. In P. Jain, R. Sherma, & M. Khanna (Eds.), Encyclopedia of Indian Religions. Springer. https://doi.org/10.1007/978-94-024-1036-5_203-1
Kanojia, A. (2022). The politics and promise of yoga: Contemporary relevance of an ancient practice. Lexington Books.
Khalsa, S. B. S. (2004). Yoga as a therapeutic intervention: A bibliometric analysis of published research studies. Indian Journal of Physiology and Pharmacology, 48(3), 269–285.
Molendijk, M. L., Spinhoven, P., Polak, M., Bus, B. A. A., Penninx, B. W. J. H., & Elzinga, B. M. (2014). Serum BDNF concentrations as peripheral manifestations of depression: Evidence from a systematic review and meta-analyses. Molecular Psychiatry, 19(7), 791–800. https://doi.org/10.1038/mp.2013.105
Sadhasivam, S., Alankar, S., Maturi, R., Vishnubhotla, R. V., Mudigonda, M., Pawale, D., Narayanan, S., Hariri, S., Ram, C., Chang, T., Renschler, J., Eckert, G., & Subramaniam, B. (2020). Inner engineering practices and advanced 4-day Isha Yoga retreat are associated with cannabimimetic effects with increased endocannabinoids and short-term and sustained improvement in mental health: A prospective observational study of meditators. Evidence-Based Complementary and Alternative Medicine, 2020, 8438272. https://doi.org/10.1155/2020/8438272