Yoga is known to be a boon to humankind. Its practice had begun in the ancient days and is still a popular form of exercise for the body, mind, and spirit. It has not only proved to cure diseases and help lose weight but also proved to be a way to develop a person holistically.
If you are suffering from the debilitating condition called depression, you must know that regular practice of yoga could help. Depression results due to emotional stress and release of hormones that prevent the heart from pumping normally. We all know that our emotions can affect our body strongly, so you must also understand that the body too could influence our emotions. Practicing yoga lets your body connect to the mind and results in easing any form of depression suffering by an individual.
These 9 yoga poses will definitely help you fight depression to a great extent:
1. The Child’s Pose
The Child’s pose
1. Sit on your heels with your big toes touching the ground and rest your hands on your thighs.
2. Lower your chest and belly and let them rest between your knees.
3. Touch the floor with your forehead.
4. Let your arms relax backward beside your shins, with the palms facing upward.
5. Inhale and exhale long, deep breaths softly for 5 to 10 times.
2. The Modified Cobra Pose
The Cobra pose, slightly modified, boosts energy and lifts your mood by strengthening the back of your body.
1. Slide forward from the Child’s pose slowly, and lie with your face down.
2. Let your toes and forehead press gently to the floor.
3. Let your palms rest on the floor on either side of your chest with your fingertips pointing forward. Bend your elbows bent and hug them in
4. With each inhalation, lift your chest from the heart, and press lightly into your palms. Make use of your back strength to hold your shoulders and chest upward.
5. Once you soften your shoulders, lift your hands off the floor to reach your heart up as you broaden them across your collarbones Take a couple of slow, deep breaths in this position.
6. As you exhale, place your palms down, and slowly, lower your chest to touch the floor.
3. The Downward-Facing Dog Pose
This particular pose helps in reducing fatigue and helps the mind focus as it stretches most of the body and strengthens it.
1. Come on all your fours. Let the knees get separated from each other to the hip-width. Slowly, move your wrists slightly ahead of your shoulders, curling your toes under.
2. As you exhale, spread your fingers wide and press them evenly through your palms. Lift your
3. Gently, push your thighs back and towards the top, letting your body look like an inverted “V”. Let your legs straighten as much as you can, without locking your knees.
4.Slowly, move your chest backward and toward your thighs until your ears are on the same level as your upper arms. Lift your hips away from your heels and wrists.
Hint: You do not necessarily need to let your heels touch the floor in this pose. However, if you aim not to touch the floor with your heels, keep your heels away from your head first, and go downward to elongate rather than jolt the muscles of your legs.
4. The Warrior I Pose
This pose helps in easing stress and anxiety as it strengthens the legs and the core.
1. Turn your left heel to the floor and let your toes point to your left.
3. While you inhale, lift your arms over your head, at a distance of shoulder-width apart with the palms facing each other.
4. As you exhale, bend your front knee to 90 degrees and let your hips turn toward your right leg.
5. As you reach your arms higher up, keep inhaling and if you can, gently bend the upper back. Exhale and hold this position for 3 to 10 slow, long, and deep breaths.
5. The Reverse Warrior Pose
This particular pose helps in energizing the body and lets a scattered mind focus, while stretching and strengthening the legs and the abdomen.
1. From the Warrior I pose, turn your hips to face toward your sides, while you keep your right knee bent deeply.
2. Let your left hand rest gently on your left leg as you
3. Let your right palm turn toward the ceiling as you reach your right arm up over your head.
4. Reach your back behind, but keep in mind not to move your legs.
5. Slide your left hand down toward your left ankle.
6. Try to look up at the ceiling if it doesn’t bother your neck much and hold this position for 3 to 5 long, deep breaths.
6. The Transition
From the Reverse Warrior pose, return to the Downward-Facing Dog Pose and change to the other side of your body.
Repeat the steps 4 and 5 of the Warrior 1 pose, keeping your left leg forward.
7. The Child’s Pose
Repeat this pose for a good break.
1. From the Downward-Facing Dog pose, let your knees drop slowly to
2. Relax your arms with your palms facing upward and next to your legs.
3. Slowly, take 10 long, deep breaths.
8. The Bridge Pose
The Bridge pose lifts the mood and lessens anxiety as it increases the flexibility of the spine and lets your relax.
1. From the Child’s pose, roll up to sit on the floor and drop your hips to your left.
2. Slowly, straighten your legs and extend them out in front of you and gently, roll down toward your back.
3. Let your knees bend, placing your feet flat on the floor, close to your butt and with your palms facing down.
4. As you lift your hips slowly, inhale. Let your hands interlace beneath you, pressing your shoulders and upper arms on the floor.
5. As you lift your hips higher, let your tailbone point toward your knees, while you firmly press on your
9. The Supported Corpse Pose
This is the last pose and it helps in relaxing the tensed state of mind, resulting in the relaxation and rejuvenation of both the body and the mind.
1. Before you start, place a folded blanket, a bolster, or a firm pillow lengthwise, or you may also place it behind you or across your mat. This is done so that when you lie on your back, you feel that it hits you under the tip of your shoulder blades and on your mid-back.
2. Lie on your back, while you let your body sink in and open around the support. Hold on a supported pose on your back with the folded blanket under the length of the spine so that you arch the upper back and the middle back, and slowly, lengthen the lower back.
3. Let your arms rest at a comfortable distance away from your body. Turn your palms to face upward.
4. Separate your legs comfortably to a natural distance away from each other. Let your feet relax, and also, let them roll open.
5. The final step to do is a mental scan from your head to toe. Ask yourself if you are holding tension. If yes, let the tension get released from every part of your body, which includes both your heart and your head too.
With such yoga postures that help you stretch and relax your body, you will surely reduce a lot of stress you have been facing.