Yoga for depression: 5 asanas to treat depression without medication

In today’s competitive world, depression has become one of the common health issue faced by several people. As per research conducted by a team in US, around 350 million people suffer from depression worldwide. The actual number of patients can be higher as many of them do not seek professional help to treat it.
In general, depression affects-

• Mind and emotions
• Appetite
• Sleeping pattern
• Energy levels
• Confidence

On the other hand yoga is a practice of moulding one’s body to different poses, breathing disciplines and meditation. It is a popular way of exercising in India and various other countries.
As proved by various studies, yoga helps in-

• Improving flexibility and elasticity of body
• Improving blood flow to brain and other organs
• Increasing concentration power
• Keeping the mind calm

Both depression and yoga deal with functions of brain. Yoga is known to treat anxiety, stress and depression. By practicing yoga regularly one can treat depression in the bud with minimal dependency on any medication.
Here mentioned are few yoga asanas which can be followed to treat depression-

Balasana –

It is also known as the child pose. It helps in relieving back pain and also calms one’s mind.
How to do it?

• Kneel and put your weight on your heels
• Stretch your knees and hips wide apart
• Move your torso forward and touch the ground with your face
• Stretch and let your hands rest on the floor, ahead of the head

Other benefits –

• Reduces tension in back, chest and shoulders
• Relives stress and anxiety
• Encourages proper breathing method, increasing oxygen flow to mind

 

Urdhva Mukha Svanasana –

This is the upward facing dog pose. It helps in relieving from fatigue and rejuvenates the whole body.
How to do it?

• Lie on the stomach on the floor with your toes slightly apart
• Place your hands on the sides close to the ribs with palms facing down
• Lift your body upwards, straighten the hands and toes

Other benefits –

• Makes abdominal organs strong and improves digestion
• Improves body pressure

Sethu Bandhasana –

It is also known as the bridge pose. It relives back muscles and makes them stronger.
How to do it?

• Lie down on the floor with back facing down
• Put your hands on each side with palms touching the ground
• Lift your body upwards by folding knees
• Keep feet slightly apart along with knees and ankles in same line

Other benefits –

• Relives headaches and stomach-aches
• Improves digestion, blood circulation and central nervous symptom

 

Halasana –

It is also known as plow pose. It helps in relieving the stress and improves body posture.
How to do it?

• Lie down on your back
• Put your hands aside on each side, palm facing the ground
• Lift your legs upwards and get them straight upto 90 degree
• Support your hips with your hands and move your legs towards the chest till they touch the ground behind your head

Other benefit –

• Strengthens calves and thigh muscles
• Improves working of thyroid, lungs and other abdominal organs

Uttanasana –

It is the standing forward folding pose.  It strengthens the back muscles and relives stress.
How to do it?

• Stand straight with hands on each side
• Bend your body downwards till your chest and face touch the thighs
• Hold your ankles with your hands from behind

Other benefit-

• Improves spine and functioning of other vertebral organs
• Promotes blood flow towards head, rejuvenating brain cells with influx of oxygen

Regular practice of yoga increases production of serotonin, the happy hormone, which is required in treating depression. By calming the mind and improving breathing technique, yoga improves functioning of heart and overall body.  One can practice a combination if these asanas everyday for 20 – 30 minutes and can feel the difference themselves.
The following quote encapsulates importance of yoga correctly for everyone who still has second thoughts about practising it –

“Anyone who practices can obtain success in yoga but not one who is lazy. Constant practice alone is the secret of success.”

–Hatha Yoga Pradipika