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Journalism of Courage
Yoga can be a powerful tool in the treatment of many conditions — both physical and mental — including depression. Recent studies suggest that yoga can reduce the impact of stress, help with anxiety and depression, be a self-soothing technique similar to meditation, relaxation, and exercise as well as improve energy. “The human mind is a living, breathing organism that requires regular care just like a plant does, in order to flourish. A plant needs sunlight, water, nutritious soil, and fertiliser. Spiritual exercises like yoga, meditation, and mindfulness training can support the development of a positive outlook on life,” said Himalayan Siddhaa Akshar, Founder of Akshar Yoga Institutions.
In a similar vein, highlighting the importance of yoga in managing depression, Sarvesh Shashi, Founder of Sarva Yoga Studios wrote on Instagram, “Depression is more than just feeling sad. It’s a real condition that affects millions,” adding that one can try certain yoga asanas to reduce their symptoms.
According to Shashi, here are three yoga asanas that can help fight depression:
Setu Bandhasana (Bridge pose)
Setu Bandha is derived from a Sanskrit word “setu”, which means bridge, and “bandha” that means lock or bind. It strengthens the back muscles, relieves tension in the back, stretches the chest, neck and spine, and calms the brain. However, Akshar advised that it must be avoided if you have a neck injury or back issues. Pregnant women should only perform this asana during their third trimester after a doctor’s approval.
Steps:
*Lie down on your back
*Bend your knees and keep your feet hip distance apart
*With your arms beside your body, and your palms facing down, inhale and gradually lift your lower, middle and upper back off the floor.
*Now, hold this pose for about a minute, and exhale as you release the pose.
Balasana (Child’s pose)
In Balasana, the body replicates the position of a foetus in a womb. It is known as a posture of relaxation and helps relieve back ache. It also aids in removing stress and anxiety by releasing the tension of chest, waist and shoulders. Adding to this, Akshar said that it helps you breathe better and has a calming impact on the body and mind.
It is advised that pregnant women, people with joint pain, high blood pressure, injury to knees or those suffering from diarrhea should avoid practicing the asana.
Steps:
*Sit with your heels on the ground.
*Keep your knees and feet lying on the floor
*Slowly lean forward so that your forehead touches the ground.
*Exhale and place both your hands at the sides, with your palms touching the floor
*Bring your chest slowly in
*Remain in this pose for 45 second to a minute and keep breathing
Adho Mukha Svanasana (Downward Dog Pose)
Also known as downward dog pose as it similar to a dog stretching its body, the asana is practiced when doing Surya namaskar. It improves blood circulation between shoulder blades and spine, is beneficial for the respiratory system as it strengthens the lungs, improves digestion, energises and relaxes the body, and removes fatigue by calming the mind.
Akshar recommended people with carpal tunnel syndrome, diarrhea, pregnant women in their final trimester, those with injury on arms, hips, shoulders or back, high blood pressure, a headache, a detached retina or weak eye capillaries to skip this asana.
Steps:
*Stand upright with your feet together
*Kneel on the floor and place your hands on the floor
*Keep the thighs and arms perpendicular to the floor
*You will feel a stretch at the back muscles of your legs
*Take deep breathes
*Stay in position for a minute or two, and then come up
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