How Does Yoga Help With Depression and Anxiety?

• Pramod Choudhary
• November 12, 2024
• Online Yoga , Stress and Anxiety

Going through anxiety? Feeling a little shaken up lately? Try to calm your mind by practicing yoga for depression and anxiety. Yoga is the oldest form of physical activity that benefits not only your physical being but also has a positive influence on a person’s mental health. Various breathing exercises in yoga can help you bring your fidgeting mind in one place and offer you a sense of tranquility, just what you need when you’re battling depression and anxiety.

There can be various causes of depression and anxiety. Of course, if the situation worsens, sometimes therapists suggest taking medications. But if you can address the symptoms early, there’s a natural cure for such conditions.

Nevertheless, the first step to finding a cure is acceptance. Even in recent times, people feel hesitant to talk about mental health issues, which include anxiety and depression. Thus, more people must talk about and spread awareness so holistic cures can be given. And what’s more holistic than learning a few yoga poses for depression and anxiety? Let’s begin the journey of mindfulness with yoga with the best poses to alleviate anxiety and depression

What Are The Causes of Depression and Anxiety?

Before getting into yoga for depression and anxiety, it is important first to understand what causes these conditions. Even though the exact cause of anxiety and depression is not fully understood, there can be various environmental, genetic, physiological and biological factors that may trigger these conditions. Since every person is different, the causes of depression and anxiety in people will also vary. The common causes are:

• If there’s a sudden life change and you’re having a hard time coping with it.?
• You may inherit this condition from previous generations.
• Influence of alcohol and drugs.
• If you’re suffering from medical conditions like chronic pain, heart disease, or cancer. For women, the cause can also be a miscarriage.?
• If you’ve experienced or are still going through any stressful or traumatic event, for instance, the death of someone close to you, financial loss, or any kind of abuse.?
• People with certain types of personalities may be prone to anxiety disorder or depression.

Yoga for Depression and Anxiety: What are the 6 Yoga Poses for Depression and Anxiety?

A good yoga session can give you the level of relaxation and peace that you won’t get from other forms of exercise. This makes yoga different from other physical exercises. There are various yoga poses for different health issues. However, to curb depression and anxiety, a set of yoga poses works the best. If you incorporate these yoga poses into your lifestyle, you can achieve calming mental health, thus reducing your episodes of depression and anxiety.

1. Adho Mukha Svanasana or Downward Facing Dog Pose

Adho Mukha Svanasana is a commonly practiced yoga pose, but how is it relevant yoga for depression and anxiety? The posture helps you expand your spine, stretch your arms, shoulders, and legs, and pump blood flow to the brain. By increasing the blood circulation in this region, you will experience high energy and a sense of calmness, which helps you deal with anxiety and depression. Here’s how you can do a downward-facing dog pose:

• Start by bending your body to all fours on your knees and hands, and ensure your back is flat.?
• Gradually raise your hips against the ground on your toes.?
• Make sure that your hands and legs are straight while doing this.
• To lift your hips up, push your hands to the ground as much as possible.
• The posture looks like an inverted V-shape.?
• If you have difficulty with keeping your legs straight, you can bend your legs. For beginners, this might be a helpful tip.?
• Take a few breaths and hold the position for about half a minute.?
• Now, release the pose.

2. Uttanasana or Standing Forward Fold Pose

A standing forward fold pose is nothing but touching your toes. It is an effective yoga for depression and anxiety because it directs the blood flow to your brain, which helps release tension around your shoulders, neck and back. Furthermore, if you practice uttansana regularly, you will have a wholesome feeling. Let’s try to learn this yoga pose:

• Stand tall and put your hands by your side, making an “at ease” posture.?
• Move your hands to the hips, and as you lean forward, bend your knees slightly.?
• Make sure your chest touches your thighs. If it’s not, then arch your knees more.?
• Place your hands down gently to hold your ankles.?
• Take a few breaths, hold the pose for about 30 seconds, and then return to the standing position.

3. Sukhasana or Easy Pose

Among yoga for depression and anxiety poses, the easy pose is the most popular one. It is a classic posture where you sit on the floor with your spine straight and legs crossed. The purpose of this pose is to restore your confidence so that you can deal with anxiety and depression. While making this pose, the tip of the spine will touch the earth, making you feel grounded. Also, the structure of the pose centres you. When these two factors are combined, you get the zeal to overcome depression and anxiety and believe that nothing can shake you off your track. To do the pose, you need to:

• Sit on a yoga mat or the floor with crossed legs.?
• Bring your back and hips together to make your spine tight and straight.?
• Expand your tailbone.
• Rotate your shoulders behind and relax.
• Place your hands on your knees.?
• Keep your eyes closed and take a few deep and relaxing breaths.
• Bring your focus to your heart.?
• Just sit in this position as long as it requires.

4. Balasana or Child’s Pose

Yoga for depression and anxiety positively soothes, which is precisely what a child’s pose does. This pose requires you to stay grounded, which would give you enormous joy. When episodes of depression and anxiety kick in, staying close to the earth immediately gives a calming sensation. Besides offering comfort, balasana releases tension from the spine, relaxing your nerves. Here’s how you can do a child’s pose:

• Kneel on the mat with toes touching the ground and your knees should be positioned in a way that they are wider than your hips.
• Arch your arms and chest forward as you lean straight.?
• As you stretch your arms up your head, rest your head on a blanket or the yoga mat.
• Take gentle and deep breaths in this position.?
• To break from the child’s pose, you have to come back to the sitting position.

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5. Salamba Sarvangasana or Shoulderstand

If you’re looking for yoga for depression and anxiety, shoulderstand is another popular pose. This yoga posture increases blood flow to your brain, just like the downward-facing dog pose. With this yoga pose, you can get mental clarity, which helps you balance your emotions. But there are certain conditions to keep in mind before performing Salamba Sarvangasana. You shouldn’t perform it if you have high blood pressure, neck or shoulder problems, or if you’re menstruating. Here are the steps you need to follow to do a shoulderstand:

• To perform this yoga for depression and anxiety, lie on your back on the yoga mat with your arms spread beside your body.
• Fold your knees and then lift your legs closer to the chest with your hands.
• The bent legs should move over your head and your hands should be pushed to the ground.
• Place your hands on the back to support as you press your bottom over the head.?
• While doing so, ensure your legs are straight.?
• Keep pushing your hands on the torso until you feel straight and long.
• Hold the pose for about 30 seconds and take deep, long breaths.?
• When time’s up, release the pose gently.

6. Savasana or Corpse Pose

One of the most relaxing, easy, and beneficial yogas for depression and anxiety is savasana, or corpse pose . This pose is great for relieving stress, depression and anxiety while calming your mind and soul. Though physically you’re just lying on the yoga mat or the floor like a corpse, it is the mental side that requires you to master. While you’re doing the corpse pose, you need to focus your attention on the heart, which can help you achieve peace.? To do this yoga pose, you have to:

• Lie on the back of the floor or yoga mat.
• In the next step of this yoga for depression and anxiety, spread your arms, and your palm should face the ceiling.
• Your knees should be spread out slightly away from one another with your toes facing up.
• Shut your eyes and try to rest every part of your body. This includes your knees, ankles, back, shins, calves, toes, everything.?
• Once you’ve relaxed your body, breathe from your belly.

Final Thoughts

Depression and anxiety can be hard to deal with. But, you can try to make yourself feel better by practicing yoga for depression and anxiety. Not only do these poses help you feel great, but they also give you a sense of calmness, which is very much required for a person battling such mental conditions.