YOGA FOR RELIEF FROM DEPRESSION AND ANXIETY
Depression and anxiety are the most common, yet most neglected diseases of the modern era. Unfortunately, they are considered as taboo and are less spoken about and even lesser addressed to. Whereas, if practically looked at, like a common ailment in any other part of the body, depression could also be just a simple emotional disturbance that can surely be worked upon and successfully treated.
The few YOGA asanas recommended are:
SALAMBHA SARVANG ASANA: This is an inverted posture asana, also known as the supported shoulder pose. Inverted posture are hugely therapeutic, however must be performed with utmost precaution.
Getting into the asana:Lie flat on your back. Slowly lift your legs up and raise your lower body, keeping the weight on your shoulders. Support your body with your hands and elbows resting on the floor. Stay in the posture for a few seconds (till comfortable) and then slowly bring your body down to normal posture. Remember; The shoulders remain on the floor and you are using them to balance. Make sure that your shoulder blades are tucked in underneath you and that your elbows are close together.
BHUJANG ASANA: This asana is also known as the ‘Cobra’ pose, as the final posture resembles that of a cobra. It is a backward bending asana. Do not perform this asana if you have hernia, stomach ulcer, heart ailments including high blood pressure etc.
Getting into the asana: Lie flat on the ground on your stomach and toes pointed out. Place the palms next to your chest. Simply inhale and lift your upper body, such that the spine is curved. Look upwards. Breathe normally and hold the asana for a few seconds. Gently release the asana.
DHANUR ASANA: The name of this posture is derived from ‘Dhanu’ meaning bow, as the final posture resemble a bow. It is a backward bending asana. This asana should not be performed, if you have colitis, hernis, high blood pressure etc.
Getting into asana: Lie flat on the ground, on your stomach. Slowly fold your knees, such that the heels reach near the hips. Now, reach for the right foot with the right hand and similarly on the left. Once the feet are well held, Inhale and raise the upper and lower body, with the stomach area on the ground. Breathe normally and hold this posture for a few seconds. Gently release the asana.
GOMUKHASANA: “Gomukh” as the name suggests, its also known as the cow face posture. Practicing this asana leads to stretching various parts of the body, resulting in better blood circulation.
Getting into asana: Sit in Vajra asana. Slowly lift your right leg and cross it over the left knee. Inhale and place your right hand between your shoulder blades, push it back with your left hand. Now slowly take your left arm, turn it around and interlock with the right hand fingers. Adjust your posture for a nice and straight back.Hold this posture for a few seconds or as long as comfortable. Inhale to unlock the arms, exhale to relax and release the posture.
PARYANKASANA: also known as the couch posture. Paryankasana is an anxiety relieving back bending asana, which allows better circulation especially in the crown area.
Getting into asana: Sit in Vajra asana, with your knees slightly spread apart. Now slowly, with the help of your elbow, lie back, keeping your knees folded. Once your head reaches the ground, arch your back such that the crown of your head, now touches the ground. Hold the posture for a few seconds while breathing normally. Gently release your arms and place your elbows back on the ground and lift yourself up and release the asana.
Follow the link for the YouTube Tutorial: https://www.youtube.com/watch?v=L4i5KNEL59U
Suggested beneficial FOOD ingredients:
walnuts: one of the richest source of omega 3 fatty acids that aid in overall brain health
Low fat dairy products: rich in calcium and vit D
Green: rich in antioxidants
Dark Chocolate : Releases serotonin and relaxes blood vessels of the cardio vascular system
*Note: The asanas suggested are not intended to diagnose, treat or prevent any medical condition or to replace your healthcare provider and/or do not constitute medical advice. The above information has been shared as a recommendation only. Please consult a physician before practicing the above and should be done under expert guidance.