There’s nothing like the serenity, bliss, and relaxation that can come following a good yoga session. In fact, many first-time yoga practitioners are surprised by how elevated their mood is after a yoga class.
One of the primary reasons for this sense of upliftment is that exercise naturally increases serotonin levels in our brains. Seratonin is a neurotransmitter that makes us feel good. Unfortunately, it’s often deficient in people who suffer from depressive disorders.
However, yoga isn’t like other forms of exercise. In fact, it takes a unique, relaxed approach to fitness that comes in contrast to many upbeat, intense, modern workout classes. As such, yoga not only gets our blood pumping to elevate our mood, it also simultaneously soothes us into a state of relaxation through meditation and breathing techniques. This approach makes yoga an excellent option for those with anxiety as well.
Although there are hundreds of yoga poses, some are particularly good for dealing with anxiety and depression. Here, we will discuss some postures that you can incorporate into your own practice to invite greater mental health into your life.
As you practice these, be sure to breathe steadily and deeply, even when your body feels strained. Ideally, you should maintain ujjayi breath throughout your practice. Doing this will help you remain calm in states of adversity, a skill that can help you stay grounded in many of life’s challenging moments!
Although with the phased unlock, places are slowly reopening in our country, there are still some regions that are under some kind of restrictive lockdown. Since March, when the lockdown was first imposed, it changed the daily routine for all in three main ways. First, restriction of physical movement out of the home, second, maintaining social distancing when outside the home, and third, reduced availability of most public services, sparing only the essential ones. This sudden and drastic alteration in the daily routine, caused many people to be stranded in boarding houses and rental apartments, thousands of people without work and plenty of people far from their loved ones. Also Read: Mental Health During Coronavirus Lockdown: Useful Tips To Maintain Optimal Well-Being Of The Mind
Additionally, the sudden loss of employment, along with financial distress, has brought about a psychological impact on the working community, diagnosed by symptoms of increased aggressiveness and post-traumatic stress. Even middle-aged and old people, who don’t have family members around are suffering from immense mental stress in the fear of acquiring the highly contagious coronavirus. Moreover, people who are exposed to potential sources of infection on a daily basis like doctors, health caregivers, police, reporters and other front-line workers are even more likely to be stressed owing to the possibility of not only becoming infected but also carrying the virus home to their families and loved ones. All this anticipatory stress and anxiety, along with loneliness, not only affects the mental health but also increases the chances of developing conditions related to sleep and digestion causing a decline in lifestyle quality, and ultimately leading to depression. Also Read: Depression: Causes, Symptoms And Treatment
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In these times of growing uncertainties, therapists, psychologists and psychiatrists all over the world report a rise in the awareness of mental health issues like anxiety and depression and mostly recommend adopting preventive measures and non-medicated treatments to try before one attempts to seek help from medications. Yoga is one such time-less technique that is not only a great stress reliever but also helps overcome symptoms of insomnia, anxiety and depression. Practicing selective yogasanas regularly will not only increase your endurance, and help build confidence but also calm the mind, improve mood and gradually build immunity.
Let go of all the blockages from the mind, with these superb yoga techniques.
Astounding Yoga Poses For Mental Health And Wellness:
1. Balasana (Baby Pose)
Get down on your knees, keeping the spine straight. Now slowly bend forwards such that both the thighs touch the chest. Keep bending forwards until your head is beyond the knee and touches the ground. Straighten both the arms backward on either side of your legs with your palms, downwards facing the floor. Be in this position for 20-25 seconds, take few seconds of break and again repeat 2-3 times.
Benefits:
The Baby Pose plays a pivotal role in stretching the entire body including the hip joint and muscles. Not only does it increase overall balance and stamina but also increases blood circulation and tones the muscles around the hip, ankles and thigh region. Practising it regularly relieves not only relieves stress and anxiety but also preserve calmness and a stress-free mind.
2. Viparita Karani (Legs Up The Wall Pose)
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
Benefits:
Considered as one of the relaxing poses, Viparita Karani allows you to lie flat on the ground with your legs up without much twisting. Yet, it is also one such beneficial yogasana that allows lymphatic drainage, evens out blood circulation, reduces swelling of ankles and treats conditions like arthritis, sciatica and lupus. Additionally, it also calms anxiety, treats depression and insomnia and effectively rejuvenates the mind and body.
3. Uttanasana (Forward Bent Pose)
While standing, bring the feet hip-distance apart. Without bending your knees, slowly bend your body above the torso downwards. See that your knees are straight. You can allow your hands and hang down and rest your palms on the ground or just hold your feet to the ankles. Hold this position for 8-10 breaths, then slowly get back to the standing position.
Benefits:
This inverted posture is an extremely therapeutic posture that enhances your immunity, attenuates stress and relaxes the mind. It conveys prana and blood flow to the sinuses, which relieves congestion and helps rid the body of catarrh particles. Moreover, it also strengthens the calves, hamstrings and hips and reduces insomnia, fatigue and headache.
4. Sethubandhasana (Bridge Pose)
Start the posture by lying flat on your back. Now bend your knees and elbows. Place your feet flat on the floor close to the hips and your hands firmly on either side of the head. While supporting both your hands and legs on the ground, slowly try to lift your body up into the air. Hold this arching posture for 20-30 secs and slowly bring your body up into a standing pose.
Benefits:
This is an extremely beneficial posture for relieving arthritic pain and strengthening the leg, thigh and back muscles. Not only does it treat hip and back pain but also helpful in case of osteoporosis. Additionally, the bridge pose is found highly significant in removing all the blockages from the mind and restoring peace and calmness.
5. Shavasana (Corpse Pose)
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
Benefits:
This yogasana not only cools the body, calms the mind and marks the end of the yoga session but also helps curb the spread of gastrointestinal troubles, diabetes and respiratory issues. The asana not only improves concentration, patience but also boosts mental well-being, while relaxing the body. Practice this after every asana to allow the body to relax in between the asanas.
You have to do yoga to overcome anxiety.
Yoga is great for helping treat depression.
For years, we’ve these two statements repeated time and time again. From medical staff to professional yoga teachers, to family and friends, everyone recommends yoga for mental health. So, we decided to finally try out the best types of yoga for anxiety and depression, and all we have to say is, we wish we didn’t wait so long.
What is yoga?
In order to understand the importance and value of yoga for treating anxiety and depression, you need to know what it is. While there are various types of yoga, each with a definition of its own, this type of exercise can be generalized as an exercise for your mind, body, and spirit. Yoga combines physical postures, breathing exercises, and meditation for a thorough, head-to-toe, internal and external workout.
How does yoga help with anxiety and depression?
Yoga helps treat anxiety and depression in various ways. So, we’ll be dedicating an entire Anxiety Gone article to answer this question. However, here’s a shorter version.
Regular yoga practice teaches you how to remain calm and relaxed in daily life. Each type of yoga is infused with breathing techniques and body movements that help you control feelings of discomfort. It’s a type of exercise designed to strengthen your mind, emotions, body, and spirit. As such, when you feel anxiety or depression seeping in, you have the strength, breathing techniques and tools to calm yourself down naturally.
Just think about it for a second. When you feel anxious and depressed, your breathing becomes shallow, constricted, and rapid. This makes your nervous system spike even more. Now, with yoga, you learn how to maintain a calm, steady breath no matter what gets thrown into your day. So, your anxiety and depression plateaus; you’re keeping it maintained and at bay.
You’re simply in a better place all around. So, anxiety and depression is naturally decreased.
Benefits of yoga for anxiety and depression
More specifically, you receive the following benefits from the self-soothing techniques of yoga:
- Tame the body’s stress response
- Improve mood and functioning
- Calm the nervous system
- Lower tension
- Promote (and learn) relaxation
- Help with PTSD
- Learn how to control your breathing (the key to coming out of an attack or episode)
- Interrupt worry cycles
- Strengthen your self-awareness
- Manage stress better
… And that’s just to name a few.
Best types of yoga for anxiety and depression
There are many types of yoga for anxiety and depression specifically. Of course, there are several other benefits – such as a sexy, toned body – but let’s try not to get off topic here. Instead, let’s find out how you can use this powerful form of exercise that combines physical postures, breathing exercises and meditation, to improve your mental health.
Types of yoga for anxiety and depression
- Ashtanga Yoga
- Purifies the body and mind by moving so quickly, you will release a lot of tension and buildup, both physically and mentally
- Ananda
- Focuses on meditation and you’ll learn how to direct energy to different parts of your body to further alleviate symptoms of depression
- Anusara Yoga
- Focuses on heartfelt movements, self-acceptance, and self-expression
- Bikram
- Focuses on reducing the stress hormones and cleansing the mind and body
- Hatha Yoga
- Increase flexibility and strength, while also improving your breathing and quieting the mind
- Kaivalya Yoga
- Focuses on rebirth, enlightenment and freedom
- Iyengar Yoga
- Eliminates tension in your mind, body, and spirit
- Kripalu
- Emphasizes flowing movement, centered breathing, and meditation
- Teaches you how to know, accept, and learn from your body
- Kundalini Yoga
- Uses mantras, meditated and guided relaxation to soothe the mind and body
- Spikes your energy (which is definitely needed after an exhausting episode of depression or anxiety)
- Restorative Yoga
- Focuses more on mindfulness than intense exercise
- Teaches you how to sink into deep relaxation
- Sivananda
- Focuses on proper breathing, diet, exercise, relaxation and positive thinking
- Vinyasa Yoga
- Focuses on relaxation techniques and endurance with faster-paced movement sequences
- Yin Yoga
- Regulates the body’s flow of energy with stretches that target the deep connective tissues throughout the body
Add the best types of yoga for anxiety and depression into your life
The internet is a powerful place and you can finally every type of yoga with a quick search online. However, we also know this can be insanely frustrating, especially when you can’t find the exact type of yoga you’re looking for. So, here’s a short list of the things we rely on for my newfound love of yoga.
This online yoga for anxiety and depression is my go-to. It focuses on Dynamic Sequencing which is flowing forms of movement.
This powerful online yoga program is different from any other ones I’ve tried and that’ s because it focuses on progress; not yoga. Progressive yoga is used throughout the highest stress occupations because it teaches you how to progress from the stress in your life, and become a better, stronger, healthier person.
I personally love this online yoga program because it isn’t just about yoga – it’s about a Ayurvedic experience. It focuses on everything from the 7 Chakras, to using Spices as Medicines, creating a healing sanctuary for yourself, exercises, balance, and more.
Everyone on Yoga Download is amazing. They offer a vast array of different types of yoga (including the best types of yoga for anxiety), and even have classes for meditation and mindfulness, overcoming trauma, etc.
And there you have it! You won’t regret getting off your booty and doing some yoga – and that’s coming from a girl who absolutely despises working out.
Please do not suffer in silence. Speak with a trained professional at Better Help if you or a loved one is having a hard time dealing with their mental illness. Online counselling and online therapy can be the solution you’re looking for. Start your 7 Day Free Trial today.
