Yoga Positions to Keep Depression at Bay
June 01, 2021
At times, you may feel so alone and powerless that you want to isolate yourself. Mentally, you ponder so mirthlessly that you begin to sink into a pit of melancholy.
But there is a form of exercise believed to be therapeutic for alleviating hard feelings of depression. For those who are unfamiliar, yoga is the way to go for a mindful exercise when the going gets rough.
Mental health is far superior to physical health, but it is not treated as thoroughly as it should be. Resist depression to take control of your mental health because you are tougher than you believe.
Thus, the concern is, "How can Yoga fit into the context of depression?" Yoga, an ancient discipline, has been shown to be beneficial in the treatment of depression. The positions assist in increasing blood supply to the brain, which alleviates anxiety, calms muscles, and leads to the production of mood-enhancing hormones.
According to Yoga Alliance, yoga practitioners found pain relief and improved strength from this form of exercise. Aside from bodily pains, yoga also helped improve their mental state's quality and develop inner peace that they have longed for some time. As there are tons of yoga positions to choose from, here are a few that are proven to improve your Heart Rate Variability which is important to significantly combat any individual’s stress response and intensify relaxation.
Nothing to be down with the Downward-Facing Dog Pose
Maintain a straight posture and bend your upper body into a table position. Your hands and legs should resemble the table's legs. Now, using your hips and elbows, slowly raise your upper body into a 'inverted V shape.' Establish that your feet and toes are pointed straight and that your ears are in contact with your arms. Your hands should be firmly planted on the ground.
The benefits of the Downward-Facing Dog position stretches and releases tension in the strained areas of the body, which aids in the reduction of anxiety. Additionally, it is thought to aid in digestion and strengthen the core.
Slither your way in to a happier you with the Cobra Pose
Lie on your stomach for this technique. Now slowly extend your legs, keeping your toes straight. Elevate your upper body slowly with your hand till your elbow and shoulder are parallel to one another. Tilt your upper torso as far upward as possible. Assure that your torso is facing outward. While maintaining the position, take a deep breath. This pose builds your abdominal muscles' strength depression-related fatigue.
Test your flexibility with the Plough Pose
In a corpse position, lie flat on your back. Now, keeping your hands on your hip for support, carefully raise your legs to a 90-degree angle. With the assistance of your hands, gently tilt your hips toward your chest. Bring your legs down over your head to the point where your toes contact the ground. Keep your legs straight and not in contact with your head. Once you feel comfortable maintaining the position, take your hands off your hips and place them down on the ground, palms facing front.
This plough pose technique stretches the spine and aids in stress reduction. Furthermore, it assists in soothing your nerves and brain.
Let a more relaxed time soothe you with the Child Pose
Kneel on your heels with your large toes touching. Part your knees gradually and bend forward until your head touches the floor. Extend your arms in front of you. Take several deep breaths while maintaining that stance. This is a simple yet useful stance for yoga novices.
Child pose benefits include physical and emotional relaxation. It stretches and calms the body. It has a calming effect on the brain, which aids in the reduction of tension and anxiety generated by daily strain.
Build bridges, not burn them with the Bridge Pose
To begin, lie flat on your back with your arms parallel to one another. Now, with your palms facing downward, reverse the position. Fold your legs at the knees and gently lift them up. Your knees and ankles should be parallel. Maintain a few inches of space between your feet. Lift your back with the strength of your hands until your chest reaches your chin. Avoid bending your head, as this will result in a neck sprain. Maintain the stance for a few seconds before releasing.
The Bridge Pose expands the chest, giving it a sense of ease and relaxation. Your back muscles feel stretched and also aid in your posture.
Unleash the fierce warrior in you with the Warrior Pose
Maintain a straight posture on the mat with your hands parallel to one another. Now step forward with your left foot and backward with your right. Bend your left foot and ensure that your right leg is straight as you stretch rearward. Raise both arms up now and maintain the position while inhaling heavily. Now, with one right leg forward, repeat the posture.
This pose is designed to awaken your inner warrior. It helps to improve your abdomen and legs. The muscular stretch assists in lowering stress and anxiety, two major contributors to depression.
Reach the limits with the Standing Forward Fold Pose
Stand upright on the exercise mat with your hands on your sides. Now, with your hands on your hips, stoop until your chest reaches your thighs. Separate your hands from your hips and place them on your feet or ankles. Check that your thighs are parallel to the ground and that your back is not slouching.
The Standing Forward Fold Position enhances your blood circulation and stimulates blood flow to your brain. Additionally, it relieves tension in the neck and back, which aids in stress reduction.
Stand tall and strong with the Tree Pose
From a standing position, bear your weight on your right foot and elevate your left foot gradually off the ground. Turn your left foot's sole slowly toward the inner of your left leg.
Connect your free ankle to your standing leg. Keep your foot away from your knee. Adjust your hands to a position that is most comfortable for you. This can be done in a prayer stance directly in front of your heart or by hanging beside your sides. Maintain this position for up to two minutes. Repeat on the other side.
The Tree Pose works out your abdomen, quadriceps, tibialis anterior, and psoas.
These stances will assist you in warding off depression. You do not need to join a pricey class or studio to perform these positions. It is sufficient to practice on a yoga mat. Include these positions in your daily practice and sustain them for at least 10-12 weeks. Whether you've been through mental, spiritual, or physical injury, yoga will help you recover and develop into a new person.
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