5 Yoga Poses to curb with Depression

When depression attacks, life appears to be hopeless. But yoga can benefit you. Try these yoga poses to recover your mental health.

Are you often surrounded by feelings of irrelevance? Is getting out of bed is a task for you? Do you feel like you have no future? These are some things that could site towards depression.

If this is how you’ve been feeling, you could find some aid by practising yoga. When it comes to this age-old system, it is so significant to remember that yoga isn’t just for physical health but also adds to improving mental health.

Yoga has shown its efficacy in several things like weight loss, rational behaviour, physical diseases, and mental health is another thing that yoga can take treat of.

There have been several studies published in journals like PLOS ONEInternational Journal of Preventive MedicineJournal of Evidence-Based Complementary & Alternative Medicine, and more that have noted that yoga has shown favourable results when it comes to depression and nervousness.

Some poses in yoga are dominant when it comes to depression and anxiety.

But before we start on this yoga journey,  keep in mind that ease poses can reduce your depressive symptoms but cannot cure your depression. If you do have depression, please seek professional help.

Here are the five yoga poses that you can do daily to fight with depression:

1. Child’s pose aka balasana
Child’s pose is known to confer stability and serenity on you. According to an article published by Harvard Medical School and a study issued International Archives of Otorhinolaryngology, performing child’s pose daily can help in decreasing the symptoms of depression or anxiety.

2. Plow pose aka halasana
Halasana or Plow Pose increases your posture by decreasing the burden on your back. When the back is lengthened, it has a calming effect on your brain and reduces stress. This pose is very useful for those who suffer from headaches and insomnia. The pose of Halasana is such that the head is placed below the heart.

3. Bridge pose aka sethu bandhasana
Well, this one is not just eminent for depression and anxiety but it also assists your gut to stay proper.

4. Downward-facing dog aka adho Mukha Svanasana
This is one of the most lively poses in yoga and the flow of this pose is known to flow blood throughout our body.

5. Corpse pose aka savasana
According to the yoga guru, “Performed at the end of most physical yoga sessions, the corpse pose is a favourite pose for many. It’s easy and also very effective. Anxiety is exhausting, draining you both physically and mentally. When you get into savasana, the posture gives you a chance to relax and recoup. It begins to cool your mind.”

Bottom line is that you need to take care of your breathing techniques while doing these poses and take it slow to reap the maximum benefits.

So, try these yoga poses for at least two to three weeks regularly and let the peace prevail in your life.

How to fight with Depression?

Depression is categorized as a mood disorder. It may be defined as emotions of grief, loss, or anger that disturb a person’s everyday activities.

It’s honestly common. The Centres for Disease Control and Prevention (CDC)Trusted Source approximates that 8.1 percent of American adults ages 20 and over had depression in any given 2-week period from 2013 to 2016.

People feel depressed in many ways. It may hinder with your daily work, causing in loss of time and lower productivity. It can also have an effect on relationships and some chronic health conditions.

Few of the ways to fight with depression are:

Exercise:

Take a 15- to 30-minute refreshing walk daily— or dance, jog, or bike if you favour. People who are depressed may not feel much like being functioning. But make yourself do it anyway (ask a friend to exercise with you if you need to be provoked). Once you get in the exercise habit, it won’t take long to see a difference in your mood.

In addition to doing aerobic exercise, some yoga poses can help release feelings of depression. Attempt downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites) to reduce depression. Two other features of yoga — breathing exercises and meditation — can also help people with depression feel healthier.

Nurture yourself with good nutrition.

Depression can disturb appetite. One person may not feel like consuming food at all, but another might eat too much. If depression has affected your eating, you’ll need to be extra aware of getting the right diet. Proper nourishment can impact a person’s mood and energy. So, eat adequate of fruits and vegetables and get regular meals (even if you don’t feel hungry, try to eat something light, like a piece of fruit, to keep you going).

Recognize your troubles, but don’t dwell on them

Try to classify any situations that have added to your depression. When you know what’s got you feeling blue and why, talk about it with your dear friend. Talking about it is a way to relieve the feelings and to receive some understanding.

Once you declare out these thoughts and feelings, turn your awareness to something positive. Take action to crack problems. Ask for help if you need it. Feeling connected to friends and family can help release depression. It may also help them feel there’s something they can do as an alternative of just watching you hurt.

Express yourself. 

With depression, a person’s imagination and sense of fun may seem obstructed. Exercise your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) and you not only get those creative juices pouring, you also relax up some positive emotions. Take some time to play with a friend or a pet, or do something creative for yourself to give you fun. Find something to giggle about — a funny movie, perhaps. Laughter helps lighten your mood and it’s the best medicine.

Try to notice good things.

Depression disturbs a person’s thoughts, making everything seem miserable, negative, and hopeless. If depression, has you noticing only the negative, make an attempt to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your powers, gifts, or blessings. Most of all, don’t forget to be patient with yourself. Depression takes time to heal.

Importance of Mental Health

Mental health refers to your emotional and psychological well-being. Having good mental means you are leading a good lifestyle. It helps us to realize the individual’s strengths and weaknesses. Mental health should be taken care of us in almost every part of our life. If you think your mental health is affected then visit a psychologist. Visiting a psychologist doesn’t mean you are insane. Just checking things in your early stage will help you more and you can lead a peaceful life.

The main cause of mental health is Depression. There are many reasons for depression. In India, people think that sharing their depression problem with others will lead to a big risk. They fear getting judged by people. So, they never open up to others. It will gradually take a toll on your mental health and will become a big disorder in your life. 

Some people get panic attacks when they read some terrific news or students may get panic attacks before their exams. This can be cured at early stages. But, consulting a psychologist is more important. If you are a working professional and your office provides a separate psychiatrist to treat your problems. Feel free to knock on their cabin. They will treat you like “Don’t judge a book by its cover”. They will listen to your problems patiently and will never jump to conclusions. 

If you are a student and your school/ college has a counseling room. Approach them if you are getting depressed. They will share some life stories with you. It will motivate you to overcome the struggles or problems being faced by you. 

Especially in these covid times, everybody’s mental health is getting affected because of lockdown and quarantine themselves in their homes. In those cases not listening to unwanted news itself will reduce all your stress and depression. Doing breathing exercises are good for mental health and to have a calm peace of mind. Doing breathing exercises once in the morning and evening will reduce your stress level and you will get a good amount of energy to kickstart your day. 

We should raise awareness about mental health and let people know about its impacts. So that we can save many lives. Always trust your instincts. You can take advice from others but having a piece of good advice from your heart will be a good cure for your mental health.

Don’t be ashamed or disheartened to share your depression or anxiety problems with others. Share your problems with the person only if you trust them. It is good to share your problems with strangers too. If you get a chance and the stranger is willing to hear from you give a chance and open up.  

This mental health and depression if not treated for a long time can cause heart problems. If you feel sudden palpitations without even walking or running. Then kindly consult a doctor. There may be many reasons. But the common reasons are anxiety and depression. So treat them soon with a good specialist.