ANXIETY, DEPRESSION AND YOGA

Yoga By Shashank jain


I’ve started every piece in the last three weeks with those words, and now I can definitively say that yes, it was certainly challenging, and yes, the challenge was worth it.

Some parts were easier than others, and some subjects flowed while others were a bit sticky. But overall, it was a great way to kick off the year. If any of you undertook something similar in February, let me know! Otherwise, expect more think-pieces and treatises in the first few months of this year.

How to Make Your Passion Your Profession as a Full-Time Yoga Teacher

From one yoga teacher to another, let’s sit down and be honest for a moment.

We’ve all had those moments where we looked at a full-time yoga teacher and thought, with disbelief and maybe a tiny bit of jealousy, “How does he/she do it?!”

Believe me, we’ve all been there. And you better believe it too when I say that we can all get to where we want to be – in this case, rocking the yoga pants all day every day, and teaching passionately as a full gig.

Living with Anxiety and Depression

A little bit of fear, anxiety, or stress is normal, just like a pinch of salt in our food; it's necessary to keep us disciplined, focused, and dynamic.

The problem starts when this fear becomes persistent and so intimidating that it interferes with our everyday life. Then it becomes an anxiety disorder, a state of excessive uneasiness, worry, or fear of the unknown. This is where yoga can help.

Benefits of Yoga for Stress and Depression

Yoga asana practice and meditation teach us the act of returning to the present, helping counteract anxiety and depression.

Yoga reduces stress hormones like cortisol and adrenaline by activating the parasympathetic nervous system, inducing the relaxation 'rest and digest' response.

Once the relaxation response kicks in, most people feel that instead of trying to escape their feelings, they can stay with them. This is essential for identifying the psychological factors that trigger their anxiety and depression.

Our mind is like a pendulum, swinging from past to future, from regret and anger to anxiety and fear, from happiness to sorrow. Yoga asana enables us to maintain equanimity. It's not merely a workout or exercise; it brings balance to every aspect of our life. It teaches us to put in effort and then let go, detached from the result. Yoga increases our physical flexibility but also expands the mind. You can read about creative valley Girl names.

Four Yoga Poses to Relieve Anxiety and Depression

Downward Facing Dog

  • Effects: Combats anxiety and energizes the entire body.
  • Instructions: Come onto all fours with your wrists under your shoulders and knees under your hips. Tuck your toes and lift your hips off the floor as you draw them up and back towards your heels. Keep your knees slightly bent if your hamstrings are tight, otherwise, try to straighten your legs while keeping your hips back. Walk your hands forward to give yourself more length if needed. Press firmly through your palms and rotate the inner upper arms towards each other. Engage your legs to keep the torso moving back towards the thighs. Hold for 5-8 breaths before dropping back to hands and knees to rest.

Child’s Pose

  • Effects: Releases spinal muscles after backbends and calms your nerves, allowing you to focus inwards.
  • Instructions: Start on all fours, then bring your feet together, big toes touching and knees slightly wider than your hips as you sit your hips back to your heels and stretch your arms forward. Lower your forehead to the floor (or block or pillow or blanket) and let your entire body release. Hold for as long as you wish.

Standing/Seated & Wide-Legged Forward Fold

  • Effects: Brings relief from despondency or anxiety, energizes your whole body, calms the nerves, and makes you feel more alive.
  • Option 1 (Standing): Stand in Tadasana (Mountain pose), hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend, draw the front torso out of the groins and open the space between the pubis and sternum. Release any tension in the neck, grab opposite elbows, and allow gravity to help you stretch. Bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
  • Option 2 (Seated): Start seated with your legs together, feet firmly flexed and not turning in or out, and your hands by your hips. Lift your chest and start to hinge forward from your waist. Engage your lower abdominals and imagine your belly button moving towards the top of your thighs. Once you hit your maximum, stop and breathe for 8-10 breaths. Ensure your shoulders, head, and neck are all released.
  • Option 3 (Wide-Legged): Start in Tadasana (Mountain pose). Bring your hands to your hips. Turn to the left and step your feet wide apart along the mat. Turn your toes slightly in and your heels slightly out so the edges of your feet are parallel to the edges of your mat. Align your heels. Inhale and lengthen your torso, reaching the crown of your head up toward the ceiling. Exhale and fold forward at the hips. Keep the front of your torso long. Drop your head and gaze softly behind you. Bring your hands to rest on the floor between your legs. Keep your elbows bent and pointing behind you. If your hands do not reach the floor, rest them on yoga blocks. Shift your weight slightly forward onto the balls of your feet. Keep your hips aligned with your ankles, then walk your hands back even further. Work towards bringing your fingers in line with your toes (and eventually with your heels), and bringing your elbows directly above your wrists. Engage your quadriceps and draw them up toward the ceiling. Lengthen your spine on your inhalations and fold deeper on your exhalations. Bring the crown of your head down further, resting it on the floor if possible. Hold for up to one minute. To release, bring your hands to your hips. Press firmly through your feet and inhale to lift your torso with a flat back. Step your feet together and return to Mountain Pose. signs of bad distributor.

Legs Up the Wall

  • Effects: Provides relief from anxiety, headaches, mild depression, and induces a calmed nervous system. Ancient yoga texts claim Viparita Karani will destroy old age.
  • Instructions: There are two ways to practice Viparita Karani: using props as a supported pose or without props. Both options provide the same benefits, but the supported version may be more relaxing for some people. Both versions require a wall or sturdy door upon which you can rest your legs. If you are practicing the supported version, set a bolster or firm, long pillow on the floor against the wall. Begin the pose by sitting with your left side against the wall. Your lower back should rest against the bolster if you’re using one. Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight. Lower your back to the floor and lie down. Rest your shoulders and head on the floor. Shift your weight from side to side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it. Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis. Close your eyes. Hold for 5-10 minutes, breathing with awareness. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.

 

Conclusion

Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. Elderly patients or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option.

For many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health. You can also read about Tubegalore and Baddiehun.

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