Depression is a common type of mental health challenge that creates persistent feelings of sadness and stress. It changes the behavioural pattern of the patient’s actions, feelings, and sleeping cycles. Medical science has come up with a range of remedial measures to make depression treatable. One of the core practices is Yoga’s several postures that can bring balance to mental well-being.
Let’s throw light on multiple aspects of yoga for depression:
How Depression Can Affect Us?
As per the World Health Organisation, the estimated proportion of the world’s population experiencing depression is 3.8%, it comprises 4% among men and 6% among women. Among these figures, 5.7% of adults are found to be older than 60 years. So, approximately 280 million people in the world have depression right now.
Depression can’t be developed overnight, it’s a slow process! Many people do not locate the symptoms that increase the risk of further complications. In normal cases, the patient might experience sadness, emptiness, mood fluctuation, and sudden loss of pleasure in daily activities. Some of the common early symptoms are poor concentration, low self-esteem, suicidal thoughts, disrupted sleep, and constant low energy.
The latest study on yoga for depression by the National Library of Medicine reveals that practising yoga can help with the symptoms of depression and anxiety among patients with MDD (Major Depressive Order) and is considered safe and widely accepted.
Ignoring the early signs of depression can cause severe problems in the human body. Patients might deal with insomnia, trouble in memory power, risk of heart attack, frequent panic attacks, and feelings of clinginess. Other possible signs of depression are constricted blood vessels, weight fluctuation, pain sensitivity, weakened immune system and sexual disorders.
Role of Yoga To Cure Depression
Yoga therapy can be a powerful treatment for the treatment of depression, shared by Dr. Mason Turner of Kaiser Permanente Medical Group. In general terms, yoga is a combination of mental, physical, and spiritual practices to calm the mind and inner thoughts. Based on Indian philosophy, Yoga comes in different forms that are ancient as well as complex to perform.
Depression comes in different forms, women might face depression during pregnancy, but it is treatable using relaxation and yoga practices. However, in certain cases, depression can be the cause of too much stress and anxiety that can take longer form. In such scenarios, clinical support and doctor guidance are advisable to treat the conditions.
The doctor suggests a combination of medication and yoga practice to treat well. Here’s the glance of how yoga for depression can help:
Relaxation & Mood Uplift
Yoga is an effective practice to pass on healing energy to the mind and body. Every posture brings more flexibility to physical health and also improves concentration while focusing on the process. Different yoga forms for depression follows up with smooth movements, concentration, and breathing. It can increase heart rate variability or HRV and works effectively on stress management.
Ease Out Breathing
Popular yoga techniques like Pranayama, it is a simple but highly effective way to calm the mind. The practice of breathing can help the patient to control the pattern of breathing during stress and anxiety.
Work on Brain Chemicals
Yoga can trigger feel-good chemicals in the brain that help the patient to boost their mood swings. Some of the alleviating hormones are dopamine, serotonin, and norepinephrine. All these chemicals are required to calm the state of mind with relaxing stress.
Reduce Resting Heart Rate
Our resting heart rate indicates our healthy state or fitness levels, and beyond a normal rate can cause health complications. Regular practice of yoga can reduce the resting heart rate and significantly reduce the risk of heart attacks.
Mental Clarity & Calmness
Yoga practice draws a constant line of thought to bust overstressing. It helps in achieving mental clarity and calming the mind with the soothing effect of yoga postures. Instead of distractions, yoga can fulfil the requirement of body awareness, relieve chronic stress, and help to achieve sharp concentration.
Top Yoga Posture to Reduce Depression Symptoms
Let’s take a broad look at some suggested yoga postures that thrive balance between physical and mental balance. Here are some yoga for depression to try:
Sukhasana: It is one of the basic yoga asanas to start with. The name sukhasana is derived from the word “sukham” which denotes easy, comfortable, joyful or pleasure, etc. To follow sukhasana, sit on the floor with cross legs, keep your spine straight and firm, stretch your tailbone and slowly move your shoulders back and down. Rest your arm on your knees, close your eyes and take a deep breath.
Urdhva Mukha Svanasana: It is one of the classic yoga forms of Surya Namaskar known as Upward-Facing Dog Pose. Here, firstly, lie on your stomach flat, keep your feet balls upward, toes pointing down. Now, place your palms on the mat near your shoulder blades and push your upper body with a smoothly curving spine. Slowly, lift the chest head by keeping the shoulder back. Take a few breaths and release the posture.
Balasana: It is composed of two words, bala & asana that together means child posture. It resembles a child sitting in a resting phase. To follow balasana, kneel down on a mat or floor with toes touching the ground, keep knees wider than hips, bend forward and stretch your arm and chest forward, and rest your head on the mat with stretching arms. Deep breathy and sit back and relax.
Practice Yoga and be Stress-Free!
Yoga can strike a balance in physical as well as mental health. Consistent practising of Yoga can help in reducing the effects & early signs of depression. It is advisable to seek a doctor’s guidance before starting Yoga treatment for depression. Yoga is generally free from side effects, however, complex posture can overstretch muscles in certain cases. So, take some advice on yoga for depression and live a stress-free life.
