Depression is crippling, especially when you're in the midst of it. The mental health condition doesn't have a gender norm attached to it, and both men and women have different ways and tools to fight it. Women are more upfront about this issue, whereas men mostly don't accept the fact that they're going through anything that can bring them down. However, depression can engulf one completely, if not addressed right from the beginning. While there are many tools one can use to fight depression, professional counselling being the first and foremost, there are other means as well that you an try, to bring in varied lifestyle changes that can help restore an emotional balance within you. Yoga is one such tool that can help you overcome depression and keep your mind at peace.
According to Harvard Mental health Letter, studies suggest that yoga can reduce the impact of stress, help recover from depression and anxiety, keep the body and mind at ease and improve energy.
Another study conducted at Harvard stated that breathing techniques while practicing yoga are very effective for physical and mental well-being. You can start practicing yoga at any age and there are certain poses, restive and otherwise, that help in releasing some caught up emotions you have trouble dealing with. Yoga, hence, works physiologically to release emotional and mental stress, which is one of the major causes of depression. Here are six yoga poses you can try even at home every day, to help you fight depression.
1) VIRABHADRASANA:
Referred to as the warrior Pose No.1, this is a great pose to stretch out the hips and shoulders, and along with that it brings in a slew of self confidence too. The pose demands the practitioner to stand in a warrior stance, completely undefeatable. It builds courage and let goes of the lowered self-esteem you may have developed, slowly. The pose also opens up tighter areas, so your body can breathe better. Hold the pose for 10-15 breaths to feel the difference.
2) ADHO MUKHA SVANASANA:
Also described as a downward-facing-dog pose, this particular asana prolongs relaxation in the body. The best part is, whenever you're feeling down and out, you can break in to the downward facing dog pose for a few minutes and release the stress. It stretches the feet, shoulders, hamstrings and strengthens the arms, legs and the core. The asana brings the attention to all the tight areas that challenge the body, both physically and emotionally. This yoga pose is also good for the heart, as it improves blood circulation. The trick is to make the perfect 'V' with your body and stay in the pose for a couple of minutes.
3) NAVASNA:
Want some great core strength and rock solid abs? This boat-pose builds the core and also makes you feel good inside. It Strengthens the hip flexors and the spine, and reduces tension in the pelvic region. While in depression, eating habits go haywire. You may be overeating due to stress and this pose stimulates the digestive system and keeps everything moving smoothly.
4) URDHVA MUKHA SVANASANA:
This upward-facing -dog pose is another elongated back stretch that helps you release a lot of emotions that are caught up inside. If you sit for longer hours in the office, then this pose is best for opening up your hips, back and your chest. This pose also strengthens the arms. It's a great pose to get into after a long day at work. Try the downward facing dog first and then get to this pose.
5) SETU BANDHASANA:
Some people tend to have tightness in the upper body and this pose helps to loosen up the torso. Tightness usually blocks the mind from going forward and stops the natural flow of energy. This pose, which is also called the bridge-pose, helps open up the body and strengthen the back and regulates one's breathing.
The next time you don't feel like getting out of bed or are feeling down and out, get into these poses and stay there for 20-30 seconds, till your body feels the entire stretch. They don't just work physically, but also release a bout of emotions that you may not be able to confront on a daily basis. So, help yourself relax, breath and most importantly, let go!
6) UTTANASANA:
This pose, aka the standing forward-fold, is brilliant for loosening up the back. If you sit for more than eighth hours a day, you definitely need this asana. Yoga theory states that most emotions channel their way out through the back, so the best way to release them is working on the back slowly and steadily. However, for those who are in the pose and find it difficult to reach the floor with your knees straightened, you can micro-bend your knees or keep your hands on your thighs calves or even your ankles. This asana lowers blood pressure and helps you sleep better. So, if sleep is being affected due to stress, try standing in this pose in the morning, and release the tension you're carrying in your upper body.
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