**5. Conclusion**

All studies that have been reviewed in this chapter incorporated the fundamental limbs of Patanjali yoga that is, asanas, pranayama, prathyahara, dharana and dhyana. Despite the limitations such as heterogeneity in the sample population, insignificant sample size, varied durations of intervention and styles of yoga taught, most studies, if not all, demonstrated substantial positive outcomes in reducing the scores in depression, anxiety and stress. Previous studies have shown that the practice of asana, pranayama, dharana and dhyana have the ability to still not only the mind, but also the body, thus lowering anxiety levels, and these effects were seen in the studies reviewed in this chapter.

Having said that, another factor to delve into is the time (duration) required for participants to master the yoga asanas, especially for those whose flexibility is compromised, and the breathing techniques. The duration for the psycho-physiological factors mediating specific mood benefits of yoga to develop and exert a quantifiable effect in the participant is equally important. While factors such as duration of a yoga session, frequency and duration of each limb in a yoga session warrant further investigation, selection of asanas in a yoga intervention should not be neglected.

At the Malaysian Yoga Academy, students, regardless of their mental or physical health conditions, are encouraged to practise yoga daily for at least 45 min. This is not only to ensure there is sufficient time to practise most, if not all the limbs, but also to sustain a healthy mind and body, and keep diseases at bay; this step is crucial as studies have indicated that many people suffer from some form of anxiety and/or mood disorder at some point in their life.

## **6. Suggestions for home practice**

Here are some simple postures (asanas) and breathing practices one can do two to three times daily. All practices should be done on an empty stomach. A suggestion would be to practice before sunrise, and/or at sunset and/or before bedtime. If food has been consumed, allow 2 h for digestion before the practice. It is imperative to note that these practices do not replace any form of prescribed medication. They are merely suggested complementary practices towards better mental and physical health, and tools that can be used to manage a sudden onslaught of stress, anxiety and/or a depressive mood.
