Close X
Tuesday, November 26, 2024
ADVT 
Health & Fitness

Yoga to cope with depression, stress, and anxiety

Darpan News Desk IANS, 14 Oct, 2022 01:04 PM
  • Yoga to cope with depression, stress, and anxiety

New Delhi, Oct 14 (IANSlife) An alarming fact of the 21st century is the growing prevalence of detrimental mental conditions amongst individuals across age groups. Stress has become an unavoidable part of day-to-day existence, with people facing new challenges regularly, be it in their personal lives, or professional environments.

Stressful conditions often lead to the development of anxious disorders, and over time, depression. These states are accompanied by feelings of helplessness, worthlessness, a loss of interest in activities, fatigue, restlessness, insomnia or excessive sleeping, loss of appetite, and a number of other issues. Hence, it has become increasingly important for individuals to find new ways to manage stress, anxiety and depression.

While psychotherapy, nutrition and other forms of methods already exist that are used to treat depression, anxiety, and stress, another effective and clinically tested way to treat such conditions has been yoga. Yoga provides a systematic method, along with a structured approach towards managing and treating mental conditions to provide relief to individuals over time. The benefits of yoga are many. The myriad asanas and breathing exercises help in improving bodily functioning, while also strengthening the individual's mind. Yoga can be a useful means to supplement psychotherapeutic treatment for depression, anxiety and stress.

Here are 5 asanas that can be easily incorporated in daily schedules to manage and combat the ill effects of these dire mental conditions, and start the journey to recovery:

Balasana (Child Pose)

Balasana is a comfortable pose that stretches the upper-body and back muscles, relaxing the body and mind. It relieves tension from muscles, leading to improved posture, blood circulation, and alleviation of stress.

Performing the Balasana is easy and comforting. Kneel and sit on your heels onto a yoga mat, touching the big toes together. Spread your knees hip-width apart and place your palms on your knees. Now, bend your torso forward and between your divided thighs, and touch your forehead to the mat. Bring your arms forward and place them on the mat, stretched out in front of you. Hold the position for a few minutes, and return to the initial position slowly.

The Balasana induces a state of calmness, relieving stress and anxiety effectively, helping in dealing with bouts of depression with better preparedness.

Sethu Bandhasana (Bridge Pose)

The Sethu Bandhasana is a powerful inversion that opens up the chest cavity, improving cardiovascular health and increasing clarity and focus. This pose is also a great way to open up and strengthen the back, hips and hamstrings, working wonders for the tensed rear musculature.

To perform the Sethu Bandhasana, lie down on the mat on your back. Place your palms facing down by either side of the body, and fold the knees to bring the heels closer to your hips. Keep the feet a few inches apart. Now, gently elevate your hips and back from the floor and hold the position for a few minutes. Relax and return to the initial position, exhaling as you do so.

Savasana (Corpse Pose)

A thoroughly rejuvenating and relaxing pose, the Savasana is a great way to calm the body and mind, alleviating tension from the muscles and causing relief from the effects of stress and anxiety. It provides a scope for healing and relaxing for individuals.

Savasana is performed by simply lying down on a yoga mat facing the ceiling. Keep your legs and feet a few inches apart, letting them fall sideways. Place your hands on either side of the body with the palms facing upward, while relaxing the body in this position for a few minutes. Now close your eyes, and allow your body and mind to relax.

Uttansana (Standing Forward Fold)

Uttanasana is a great way to stretch the legs, back, shoulders and neck. It improves blood circulation and the overall functioning of the nervous system. It produces calming effects and reduces stress and anxiety effectively.

In order to perform the Uttanasana, stand straight with your arms by your side. Bend forward at the hips, trying to go as low as possible, till your chest touches your thighs and your head reaches your knees. Hold this position for a few breath before gently releasing it and resuming the initial position.

Halasana (Plow Pose)

Halasana is an effective pose that stretches the entire back, improving posture. This asana has a relieving effect for the brain, and provides a great stretch for the entire body. The effects of this asana also help in managing symptoms of insomnia, relieving fatigue and anxiety.

Halasana is performed by lying down on your back, with your arms by your side and feet joined together. Lift your legs up in a 90 degree angle, and hold your hips with the help of your hands to support the elevation. Now, bring the feet back and down to the floor, extending behind the head. Ensure that the thighs remain straight and avoid touching them to your head. Hold this position for a few breaths, and release the position while exhaling to resume the initial lying down pose.

These yoga asanas among others can be a useful means to manage the damage caused to the mind from conditions like depression, stress and anxiety. Yoga can be a great means to resume your faculties and stay in the moment, which can be difficult when dealing with depression and anxiety. However, if done regularly and appropriately, combining with other forms of therapeutic treatment, yoga can become a great way to manage everyday stress, anxiety and depression effectively.

MORE Health & Fitness ARTICLES

New study to track COVID-19 trends in kids

New study to track COVID-19 trends in kids
The research project is collecting data from children's hospitals on visits that may be related to COVID-19 infection or vaccination. Investigators say they are looking for symptoms that may be caused by the disease, including a rare condition called multisystem inflammatory syndrome, which can cause swelling and heart problems.

New study to track COVID-19 trends in kids

Health Canada regulates UV, ozone-emitting devices

Health Canada regulates UV, ozone-emitting devices
 UV light is well-known to kill anything that has DNA or RNA, including human cells, viruses, fungi and bacteria. It has been used in hospitals and commercial ventilation systems for years but products for consumer use are more recent.

Health Canada regulates UV, ozone-emitting devices

Can we Improve Our Health by doing less?

Can we Improve Our Health by doing less?
Your frame of reference is unique to you. You are the best judge for what you need in your life, and sometimes we get to do things that are a little out of our comfort zone to make small shifts that lead to small wins.

Can we Improve Our Health by doing less?

Diabetes risk can be predicted years ahead: study

Diabetes risk can be predicted years ahead: study
Jagjeevan Singh of Brampton, Ont., who is one of Bajaj's patients, developed Type 2 diabetes two years ago at age 32. Singh said he believes the stress of his job at a large warehouse contributed to the chronic disease. But he improved his condition by switching jobs, changing his diet, losing the weight he'd gained from not eating properly while doing shift work, and started practising yoga and meditation.

Diabetes risk can be predicted years ahead: study

Surrey Encourages Residents to Try Plogging

Surrey Encourages Residents to Try Plogging
Plogging a trend that combines jogging or walking and picking up litter. It is an excellent way for residents to get outside and increase their physical activity, while also giving back to the community. 

Surrey Encourages Residents to Try Plogging

Simple Tips to Stay Happy

Simple Tips to Stay Happy
How to stay hopeful, strong and happy during difficult times The ultimate purpose of our lives is to be HAPPY! However, given the unpredictable times that we live in, especially the current state of the world, coupled with the stress of our day-to-day living — for many — the very term ‘happy’ seems like a far-fetched notion.

Simple Tips to Stay Happy