Yoga For Mood, Anxiety, Depression, Stiffness and Stress

 

Yoga is considered to be very effective in the treatment of anxiety and depression. Doing yoga daily and combining it with meditation is required to ward off anxiety and depression. It is a best natural remedies for anxiety and depressions.

Yoga poses include different balancing methods such as twists, standing, bends, inversions, backbends, and much more.There are an incredible amount of poses varying in benefits and what part of the anatomy that they work. From the knees, hips, lower back, core, lungs, and more, these are only some of the types of positions.

Yoga helps with chronic pain, flexibility, blood pressure, and weight maintenance, but it also helps with anxiety, depression, stress, , insomnia and purification of the human body such as lungs and glands.

These poses are an important part of the meditation practice, balance, strength conditioning, and cleansing of the mind. The following poses, practiced mindfully, can help to reawaken the muscles, energise the body and release tension, anxiety,depressions. Yoga postures like these allow us to move inwards, taking note of how the body feels in each posture and transition.

Yoga boosts our brain’s dopamine level and provides endorphins. Dopamine is the precursor of serotonin. Yoga redistributes the blood flow, oxygenates the entire body and improves the function of circulatory system. People with depression cannot solely depend on yoga. But yoga can definitely be used as an adjunct to other treatments.

Mountain Pose

You stand with your feet together. You lift up through the crown of your head, lift your thighs, lengthen up through all four sides of your waist, elongating the spine. By breathing easy and focusing on this simple but cornerstone pose, you promote balance and allow yourself to be present in the moment, which is important to beginning of yoga session. The most popular of them all, the Mountain Pose (Tadasana), is a basic pose that is integral to yoga.

The following poses, practiced mindfully, can help to reawaken the muscles, energise the body and release tension, anxiety,depressions.

Tree Pose

First, you start in the Mountain pose. Bend one knee, using your hand to bring the foot and placing it into the upper, inner thigh of your standing leg. You can also place the foot to the shin below the knee if this is too difficult. Then, press into your standing foot and lengthen up your body through the crown of your head. With your arms straight and high into the air above you, this pose promotes concentration and balance by strengthening the arches of your feet and your outer hips. The Tree (Vrksasana) Pose, is also one of the most popular yoga poses there is. Even those who have never tried yoga have seen this easily recognizable position.

The following poses, practiced mindfully, can help to release tension, anxiety,depressions.

Camel Pose

The Camel is a backbend that stretches the entire front of your body, from your throat to your ankles. It even helps to strengthen your back muscles as well, especially muscles you typically do not use as one would in a backbend.

The Camel (Ustrasana) Pose is accomplished by kneeling with your shins hip-distance apart. Rest your hands on the back of your pelvis. Press strongly down into the shins and reach up through the torso. Lift your chest up as you stretch your arms back to place your hands on your heels. If reaching your heels is difficult, you can modify this pose by curling your toes under (as you would if you were to sit back onto your heels from a kneeling position) so that you do not have to reach as far.

The following poses can help to reawaken the muscles, energise the body and release tension, anxiety,depressions.

Downward Facing Dog Pose

This pose is an inversion of the body. From a plant position on the ground, place your feet hip-width apart and your hands at shoulder-width apart, and lift your hips towards the ceiling or sky on an exhale until your body makes an inverted “V” shape. Your head is nearly to the ground and your eyes are looking between your legs or towards your belly. Be sure to try and pull the ribs and belly in.

It is important to keep your back straight and hips up and less important to keep your legs straight. Don’t be afraid to bend the knees or lift the heels, if needed. As you complete this pose, you will be able to fully straighten your legs as well as your back. The Downward Facing Dog (Adho Mukha Svanasana) Pose can be used for beginners and advanced students, alike, with minor differences depending on the skill level of the student.

The following poses, practiced mindfully, can help to energise the body and release tension, anxiety,depressions.

Warrior 1 Pose

The Warrior 1 can be completed by beginning in the Downward Facing Dog position. Step your right foot forward between our hands, turn the left heel in, and raise your torso and arms up on the inhale. This will allow you to end the “V” position and move back upright while your spine is straight, to avoid injury. The front foot’s heel should be in line with the back foot’s arch, with the front of the knee placed directly over the ankle. Face both hips forward, draw your tailbone down, and pull your ribs in. Repeat the pose on the opposite side of the body. Warrior 1 (Virabhadrasana 1) is another classic, cornerstone pose in yoga.

Remember, the back of your hip should be facing forward and not outward, and the back foot should be closer to a 45 degree angle, as opposed to a 90 degree angle. When in Warrior 1, you are left standing upright with your feet in the described angles and your arms straight upwards towards the ceiling or sky. Keep your chin out straight and eyes forward.

 Dolphin Pose

Begin in Table Pose with your feet hip distance apart and your wrists, elbows,and shoulders in one line.

Lower your forearms on to the ground, bringing your elbows shoulder distance apart.

Rest your hands on the mat, with your fingers spread wide, or option to interlace the hands in front of your head for more support.

Tuck your toes under and press into your hands and feet to lift your sitting bones up towards the ceiling.

Extend down through the heels and relax your neck.

Hold for 30 seconds to 1 minute.

Dolphin Pose opens your hamstrings and triceps, as well as lengthening your spinal muscles and deepening your forward fold. These are all places we stash emotional baggage. The upside-down factor will calm you and produce a higher endorphin rush, quicker then a Downward Dog or a headstand.

 Lizard Pose

Performing the Lizard Pose for 3-5 minutes on each side deepens your hip flexibility and offers calmness.

  1. Begin in Downward-Facing Dog (Adho Mukha Svanasana). On an exhale, step your right foot forward to the outside (pinky finger) edge of your right hand. Both arms should be to the left of the right leg.
  2. Lower your left knee down onto the ground and release the top of your left foot. Take a look down to ensure that the right knee isn’t moving past the right ankle, and distribute the weight evenly across both hips.
  3. Sink your weight down into your hips and check in with your body. If you feel comfortable, lower down onto both forearms. Keep the chin lifted and the chest open.
  4. To move even deeper into the pose, curl your left toes under and press up into the ball of the left foot. Actively lift the inner left thigh and press the left heel back while reaching the chest forward.
  5. Remain in your expression of the pose for 5 to 10 breaths. To come out, plant your palms down on the mat and step your right foot back to Downward-Facing Dog, resting there for several breaths before repeating on the other side.

Peddler’s Pose

It is perfect for combating depression because it is so private in nature due to its forward fold. Simply allow the tears to trickle down your cheeks as your arms press your heart open.

This heart opener is powerful as it turns you upside down, peels your chest wide open and has the potential to create the heat for driving up the endorphin levels.

Fish Pose (Matsyasana)

  • Lie down straight on the floor
  • Breathe in and lift your middle part of the body from the chest
  • Tilt your head to keep the crown on the floor
  • Lift your buttocks to bring in your hands below them
  • Rest your buttocks on your hands
  • Breathe normal
  • Do this for 10-15 minutes.

How Does It Help?

It relaxes the nervous system helping you to overcome depressing thoughts. These poses also provide other benefits. These work exactly how lifecell or any other antiaging cream works? They relax facial muscles, increase blood circulation and hence stimulate collagen production for that younger looking skin.

Legs Up The Wall Pose (Viparita Karani)

  • Sit as close to the wall as possible
  • In one single go, swing your legs up the wall with your back and head on the floor.
  • Close your eyes and concentrate on your breathing
  • Beginners can start with 5 minutes pose while others should do it for a minimum of 15 minutes

How Does It Help?

This pose draws blood to the organs that need it the most when you are under some emotional stress. Stress being one of the reasons for premature aging can be dealt with this exercise. Doing it on regular basis can reduce the need for an anti-aging cream?

It is a position of rest and relaxation, and is usually practiced towards the end of a yoga session – a session that typically begins with activity and ends in rest; a space or pause when deep healing can take place.

Wide-Angle Standing Forward Bend (Prasarita Padottanasana)

  • Stand straight
  • Place your feet 3-4 feet apart
  • Place your hand on your hips
  • Inhale and let your chest be longer than your back
  • Move forward with your chest and arms stretched out in front of you.
  • Touch the floor with your fingers making your back slightly arched out
  • Rest your head on the floor
  • Hold on to his position for at a minimum of 30 seconds.

How Does It Help?

It increases blood flow to the upper parts of the body and soothes the nervous system.

Headstand (Sirsasana) Pose

Sirsasana or the head stand pose is the most important among inverted asanas. Sirsasana reverses the pressure of gravity on the organs helping with many health conditions. It also increases the blood flow to the brain, head and neck region.

  • Place the elbows on the ground with fingers of both the hands intertwined into each other
  • Place your head on the hands
  • Bring your knees as close to the face as possible
  • Now take one leg up followed by the other
  • With the legs folded, hold on to this position for a while
  • Now lift the legs straight up the body so that it comes in line with the head
  • Hold on to this position for a while
  • Come back using the same steps

How Does It Help?

Sometimes by swapping the natural position, one can swap thoughts as well. It stimulates nervous system and soothes the mind.

Backbend Pose

Standing backbend is a wonderful heart-opening pose. It helps to release tension, especially in the neck and shoulders. This pose helps to open up the respiratory system for deeper, fuller breath.

  • Lie on the back with knees bent above the ground and feet lying flat.
  • Now breathe in and take your hands at the back of your ears with fingers pointing towards the feet.
  • Pushing fingers and feet on to the ground, lift your body from the ground

How Does It Help?

Sometimes proper oxygenation to the body can make crankiness go. Back bend pose does exactly that. This will pop-up the heart beat and fill you up with energy.

One of the most notable benefits of backbends is relief from anxiety and stress. By opening up the frontal portion of the body, muscles and joints are relieved of the accumulated stress. This in turn helps one in coping with anxiety and other stress-related ailments. In case of irritability, lack of sleep or even mental chatter, backbend poses bring immediate relief.

Eagle Pose

is a standing balance pose that requires and develops focus, strength, and serenity. Using your breath and your gaze in this posture will help calm your mind and release distractions, allowing for quiet poise and stability in the pos

Garudasana / Eagle Pose

  • Begin by standing in Tadasana.
  • Bend your knees and lift your left foot up to cross it over the right one.
  • Ensure that right foot is firmly placed on the floor and the left thigh is over the right thigh. Your left foot’s toes should be pointing downwards.
  • Bring your arms forwards while keeping them parallel to the floor.
  • Cross the right arm over the left one and bend your elbows so that your arms are now perpendicular to the floor. Ensure that the back of your hands are facing each other.
  • Slowly turn the hands so that the palms face each other.
  • Pressing the palms together, stretch the fingers upwards.
  • Keeping your gaze focused at one place, stay in this pose for a couple of breaths.

Slowly release the hands and bring them to the side of your body.

Raise your left leg and place it back on the floor and slowly come back into Tadasana.

Health Benefits Of Garudasana Yoga:

Garudasana is a pose that involves several health benefits and some of them are as follows;

  • Recovers sense of body balance and neuromuscular coordination. The following poses energise the body and release tension, anxiety,depressions.
  • Increasing suppleness of body by stretching shoulders, thighs upper back and hips.
  • Helpful for kidney as well as prostate diseases.
  • To correct structural and postural faults.
  • Benefits to eliminate toughness from the shoulders.
  • Convenient for get rid of urinary problems.
  • It raises your reflection power by progressing focus of mind.
  • To workout the ligature and muscles of the toes and feet
  • Motivates organization between the shoulder blades and stops injury.
  • It helps to prevents from Asthma, Sciatica, and Low backache problems.
  • It is very useful to increase concentration.
  • It’s also recommended for eliminating cramp in the calf muscles.
  • Strengthens ankles, legs and feet and calves.
  • Generates immovability on the core muscles and Inspires calmness.
  • To stretch muscles of the shoulder, arms, chest and stomach.

Garudasana Precautions:

  • If you have any type of injury then does not perform this pose.
  • Not suitable for pregnant women as well as for obese one.
  • Should be trained strictly under the direction of Yoga teacher or in the command of yoga expert only.

Corpse Pose / Savasana

  • Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.
  • Keep your legs comfortable apart and let your feet and knees relax completely, toes facing to the sides.
  • Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.
  • Taking your attention to different body parts one by one, slowly relax your entire body.
  • 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, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
  • After some time, about 10-20minutes 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 into a seated pose such as Sukhasana (Easy Pose).
  • Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.

Benefits of the Corpse Pose – Savasana

  • This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
  • This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
  • It helps reduce blood pressure, anxiety, and insomnia.
  • This is an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body.The following poses, practiced mindfully, can help to reawaken the muscles, energizes the body and release tension, anxiety,depressions.

Author : Anupananda Baruah (betterlifemantra)

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