You may be falling into depression if you feel hopeless and afraid about the future. There are ways to combat the symptoms of depression so they don’t take over your mental peace. Yoga has been an integral part of Indian culture from ancient times. Yoga has many benefits, including the ability to fight depression. Regular practice of yoga can help you keep your depression under control.
What can yoga do to help you overcome depression?
Yoga can have many aspects and different styles. It is a combination of movement and meditation, which are two essential ingredients in treating depression. Meditation can help you to focus on the present and clear your mind. Yoga’s physical movements can improve the connection between the mind and body. When it comes to depression symptoms, breathing exercises can be helpful. Yoga practitioners have higher Heart Rate Variability (HRV), which decreases stress and increases relaxation.
The Best Yoga Poses for Curing Depression
These yoga poses are great for treating and reducing depression.
1. Child Pose
Bal asana, or child pose, can help relieve stress and anxiety by calmening the brain. This pose promotes relaxation by stretching your hips, lower back and hips.
Pose of a child
What to Do
Place your feet on a yoga mat, and then sit down on your heels.
Keep your knees at hip width apart. Bend forward so that your head touches the ground.
Straighten your arms straight above the top of your head.
For a few moments, remain in this position. Return to your normal position.
2. Bridge Pose
Bridge pose strengthens your back muscles and stretches your chest. This makes it a good hatha yoga practice for depression.
What to Do
Place your palms down on your palms, and lie back. Bring your legs straight up by bending your knees. Your feet should touch the ground or yoga mat at hip width. Slowly raise your back off of the ground. Hold the position for a few moments. Keep your arms straight while you do this. When performing this asana your thighs should have space between them but your legs should be parallel.
3. Cobra Pose
Bhujangasana, or cobra pose, is one of the best yoga asanas to help with depression. This pose can strengthen the upper body and help with mild depression and fatigue.
Cobra pose
What to Do
Place your stomach on the floor. You should stretch your legs and point your toes.
Place your hands on your forearms. Place your elbows parallel to your shoulders.
Deepen your breath, lift your head and chest and keep your navel in contact with the yoga mat.
Try tilting your head forward and trying to look up.
Your shoulders shouldn’t touch your ears and your chest should be straight.
For 30 seconds, hold this position and then slowly, while you breathe out, bring your abdomen, chest and head back to the floor.
4. Dog that is downward facing
This position improves blood circulation and also stretches the neck. This pose is good for anxiety and depression because it releases stress.
What to Do
- Place your palms on a flat surface and straighten your elbows and knees.
- Your body will form an upside-down V.
- Your neck should be straight and your ears should touch your upper arms.
- For a few seconds, hold this position.
5. Plough Pose
This pose can be used to improve posture and give the body a stretch. This pose can also help you sleep better and reduce headaches.
What to Do
- Place your hands on the palms of your palms and lie down on your back.
- Elevate your legs to 90 degrees.
- To help them guide, keep your hands on your hips.
- Slowly bring your hips to your chest, and then move your feet back behind you.
- After ensuring your hands are in place, place your palms down on your sides and then straighten them.
6. Standing Forward Fold Pose
This pose helps to relieve tension in the neck, shoulders, and back. It also improves the functioning of the nervous system which can help reduce anxiety.
What to Do
- Keep your arms straight while standing straight.
- Slowly bend forward, bringing your hands to the ground.
- Keep your knees straight and your ankles in your hands.
- For a few seconds, hold this position.
7. Warrior Pose
This pose helps strengthen the core and legs, and reduces anxiety and stress.
What to Do
- Keep your arms straight and your legs together.
- Place your left foot forward, and then stretch your right foot back.
- Your left knee should be bent, and your right foot should be straight.
- Inhale deeply and lift your arms up above your head.
- This position should be held for a while.
- Continue with the right leg in front.
8. Corpse Pose
This is the final pose of a yoga class. This pose helps to relax the mind and body, and allows the muscles and joints to feel the benefits of the other poses. This pose is great for depression.