You’re right, yoga for anxiety and depression exists. Stress, anxiety, depression, and fear are all endless emotions that we experience in our lives every now and then. But, however, difficult it is to handle all of that, but it is important to not let these affect your health. It is very well established now that yoga helps in managing stress, anxiety to a great extent. We bring you some of the yoga asanas for stress, anxiety and depression.
How does yoga for anxiety and depression work?
Anxiety Disorder a state of excessive uneasiness, worry, or fear of the unknown, which needs to be treated, and this is where yoga can help. Anxiety starts with fear. Be it fear about the result of a Board exam or your parents’ reaction to your report card, nervousness for your first date or a job interview, etc… Now, the problem begins when this fear becomes consistent and so intimidating that it starts to interfere with our everyday life. This is when we call it an anxiety disorder. So, let’s quickly look at yoga for anxiety and depression.
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The 5 best asanas of yoga for anxiety and depression – Latest Health and Wellness Tips
Here are some reasons for you to practice yoga to fight anxiety and depression daily:
∙ Reduces the impact of stress
∙ It is a self-soothing technique similar to meditation, relaxation, and exercising.
∙ Improves energy
Now, let’s take a look at the 5 best yoga poses to fight anxiety and depression:
Dhanurasana (Bow Pose)
- Lie on your stomach with your feet hip-width apart & your arms on the side of your body.
- Fold your knees and take your hands backward to hold your ankles.
- Breathing in, lift your chest off the ground and pull your legs up and back.
- While you hold this pose, look straight with a smile on your face.
- Continue to take long deep breaths as you relax in this pose and do not overdo the stretch.
- After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and place your hands back at your sides.
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Latest Health and Wellness Tips – yoga for anxiety and depression
Janu Shirsasana (One-Legged Forward Bend)
- Sit up with your legs stretched out straight in front of you. Keep your spine erect.
- Bend your left knee and place the left foot against the right thigh. This will lead you to keep your left knee on the floor.
- Breathing in, raise both arms above your head and stretch up, and twist a little to the right from the waist.
- Breathing out, bend forward from the hip joints keeping the spine straight, directing your chin to the toes.
- Hold on to your toes and, pointing your elbows to the ground, move forward as you pull on your toes.
- Hold this pose and keep breathing.
- Breathing in, come up and breathing out, bring your arms down to your sides.
- Repeat the same on the other side.
Setubandhasana (Bridge Pose)
- Lie on your back.
- Fold your knees and keep your feet hip-distance apart on the floor.
- Keep your arms beside your body, palms facing down.
- Inhaling, slowly lift your lower back, middle back, and upper back off the floor.
- Gently roll in the shoulders, touch the chest to the chin without bringing the chin down, supporting your weight with your shoulders, arms, and feet.
- Keep breathing easily.
- Hold the posture for a minute or two and exhale as you gently release the pose.
Do Read: How yoga can help keep your brain healthy
Best yoga for anxiety and depression – Latest Health and Wellness Tips
Hastapadasana (Standing Forward Bend)
- Stand straight with your feet together and arms alongside the body.
- Breathing in, extend your arms overhead.
- Breathing out, bend forward, and down towards your feet.
- Stay in the posture for 20 to 30 seconds and continue to breathe deeply.
- Keep your legs and spine erect and rest your hands either on the floor, beside the feet, or on the legs.
- Breathing out, move your chest towards the knees, lift your hips and tailbone higher, press your heels down and let your head relax, moving it gently towards the feet. Keep breathing deeply.
- Breathing in, slowly stretch your arms forward and up and then back to your standing position.
- Breathing out, bring your arms to the sides.
Shavasana (Corpse Pose)
- Lie flat on your back and close your eyes.
- Keep your legs comfortably apart and let your feet and knees relax completely. Toes facing to the sides.
- Place your arms alongside and leave your palms open, facing upward.
- Now, one after the other, take your attention to different body parts slowly.
- Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention on to the other leg), and so on, and slowly move upwards to your head, relaxing each part of the body.
- Keep breathing slowly, gently, and deeply. Allow your breath to relax. You will start feeling energy with each incoming breath and relaxation with every breath that you take out. Drop all your sense of hurry/urgency/need for anything else. Just be with your body and breathe.
- After 10 to 20 minutes, when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up.
- Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and body. Slowly and gently open your eyes when you feel complete.
Some other ways to curb anxiety and depression include breathing right with pranayamas, meditating, applying yoga philosophy in life to stay happy and enjoy every moment, praying, thinking about what you can do for others, know the impermanence of the world, remembering similar past situations when you could overcome anxiety, and keeping positive company around you.
Recommended Reading: Add Meditation in your Lifestyle
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Disclaimer: This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.