World Mental Health Day 2021: When it comes to mental health, yoga is increasingly trusted by health experts around the world. There are many studies that prove the effectiveness of yoga in relieving symptoms of depression and anxiety which are among the major mental health issues in the world today.
Cases of clinical depression are on the increase and can occur due to genetic, social, environmental and psychological factors. Feeling sad or weak, being irritable, lack of interest in activities that are usually pleasant, feeling tired without an underlying cause, sleeping too much or too little, increased or decreased appetite, weight changes, decreased sex drive symptoms of depression, lack of self-esteem, low concentration, forgetfulness, lack of self-care, feelings of hopelessness, helplessness and worthlessness, thoughts of suicide or self-harm are some of the symptoms of depression.
A study published in the Journal of Psychiatric Practice indicates that yoga may be a useful adjunct treatment for clinical depression or major depressive disorder. Study participants showed significant improvement in sleep quality, tranquility, and positivity within one month of starting yoga practice. Their physical exhaustion and symptoms of anxiety and depression decreased.
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Yoga effectively increases happiness and reduces depression. Yoga practices keep stress at bay, make you healthy, and also inspire you to take care of yourself. Yoga teaches you that negative feelings and experiences all do. integral part of what life has to offer “, explains the great master Akshar, expert in yoga.
It also explains how yoga can help you come to terms with the current situation as you have learned to connect with your breath. âThe physical practice of yoga in the form of asanas provides the understanding of the quality of acceptance that you need during a time of crisis. When you learn to connect with your breath through yoga, you are learning yourself to simply observe. and accept your situation, no matter how you feel, âsays the famous yoga guru.
He also suggested a set of asanas, pranayama, meditation, and mudras to ward off depression.
1. Vajrasana in Apana Mudra
Gently lower your knees. Rest your pelvis on your heels. Keep your heels close to each other. Hold Apana Mudra
In Apana mudra, we join the tip of the middle and ring fingers to the tip of the thumb to balance the Apana Vayu present in the body.
2. Naukasana in Adi Mudra
Stand on your back. Lift your upper and lower body to balance on your seated bones. Keep your knees and back straight. Keep your arms parallel to the floor and hold Adi mudra.
Press your thumb against your palm and touch the base of the knuckle of your little finger on the palm with the tip of your thumb, in both hands. Then bring your other fingers together (closing the space between them) and squeeze them inward to wrap around the thumb, forming a fist.
3. Savitriasana (kneeling back bend)
Start at Samasthithi. Slowly drop your knees on your mat. Keep your knees and heels parallel to each other. Straighten your back, raise both arms and look forward. Don’t keep this pose too long
4. Vajrasana in Suchi Mudra
Gently lower your knees. Rest your pelvis on your heels. Keep your heels close to each other. Hold Suchi Mudra.
Clench both fists and place them in front of your chest. Pull the right arm to the right and point the index finger up. Also, together, spread the left arm to the left.
5. Sukhasana (happy pose)
Sit up straight and bend the left leg and tuck it inside the right thigh. Then bend the right leg and tuck it inside the left thigh. Place your palms on the knees.
6. Dandasana (staff pose)
Sit on the floor or on a bed depending on your comfort. Make sure your back is straight. Stretch your legs and exercise the muscles in your pelvis, thighs and calves. Place your palms next to your hips on the floor
7. Adho Mukha Svanasana (downward dog pose)
Start on all fours with palms below shoulders and knees below hips. Lift hips, straighten knees and elbows and form an inverted “V”. Keep your eye focused on your big toes.
8. Vrikshasana (tree pose)
Start at Samasthithi. Lift your right leg off the floor and balance your weight on your left leg. Join your palms in Pranam Mudra.
9. Santolanasana (plank pose)
Lie on your stomach. Place your palms under your shoulders and lift your upper body, pelvis, and knees. Your wrists should be under your shoulders and your arms outstretched.
Pranayama and meditation for clarity
âYoga helps you lead a stress-free life because it is considered a therapeutic activity that has benefits for both mind and body. Find a few minutes each day for meditation or pranayama. Even techniques like Tratak on a Flame and Chandra Namaskar can help you relieve depression. When you practice this form of introspection through yoga, it will help you clear your mind to find solutions, âGrand Master Akshar explains.
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