Yoga exercises to relieve and control depression
How does yoga affect depression
Reduce the effect of stress
Helps reduce anxiety and depression
It can be a self-soothing technique similar to meditation
relaxation and exercise
improve energy
Yoga is a physical practice that involves various body postures, breathing techniques, and meditation and may help treat depression and its symptoms such as difficulty concentrating or loss of energy. Many people have used yoga therapy to control
Psychological and emotional problems such as stress, anxiety or depression
Infections and disorders such as persistent lower back pain
Chronic or long-term pain
Public Health
You can find yoga classes at fitness studios, hospitals, and local community centers, and classes can be gentle or challenging, depending on the style.
Yoga exercises to relieve depression
tree exercises
Start standing straight with a straight back and with your feet aligned, your arms should be straight at either side of your body.
leg and begin to lift your right foot off the floor and align the sole of your right foot with the inside of your left thigh, on your toes should be pointing down and should be Your pelvic area is completely straight.
Extend your arms straight toward the ceiling with your palms pressed together to form an inverted V.
squat exercises
The squat is a pose that balances and centralizes your body. It helps your internal organs and hips.
It represents an example of balance, strength, stretching, focus, breathing, and internal change. It is described as causing a state of relaxation and purification for the whole body. Here's how to do this pose:
Stand on your feet and open them until they are about shoulder width then bend your knees and drop your hips toward the floor, with your heels touching the floor. Once you are in a relatively comfortable position, adjust your feet and do this slowly and with concentration so as not to hurt your knee
Keeping your gaze in front of you, bring your hands to the center of the heart and bring your palms together. This will make the back of your upper arms gently press against your knees. This will encourage your pelvis and hips to open more.
There should be contact between the whole of the foot and the ground so that it does not roll to the outer or inner edge of the foot and also the base of the big toe, the base of the pinky toe and the heel must be focused on all inside and outside
You can eventually lift your toes off the floor in a squat and lengthen your spine and over time your back will be very straight.
balance exercises
Start by doing a pose (trikonasana) with your right leg extended forward, then gently bending your right knee and placing your left hand at your hip
Place your right hand on the floor in front of your right foot. Your hand should be under your shoulder when you are in
a full position so in order to put it in the correct position, place it in front of your foot about 5 or 6 inches to the right of your right foot and position your hand so that your toes are touching the ground
Begin to straighten your right leg while simultaneously lifting your left foot off the ground, keeping your left leg as straight as possible
Open the hips, and stack the point of the left hip on top of the point of the right hip.
Place your left leg straight and parallel to the floor, then flip your left foot firmly with the toes pointing toward the left side of the room
When you feel the balance of the right leg and the left arm reaching towards the ceiling, open your chest and breathe deeply
Yoga and mental health
Dr. Mason Turner of Kaiser Permanente Medical Group says that yoga therapy "can be very powerful in treating depression," even if yoga isn't your favorite sport. It combines meditation and physical movement and provides two important ingredients to relieve depression.
Meditation helps a person live in the present moment and allows them to clear their mind of all their worries. Concentrated and controlled movements also help strengthen the connection between body and mind.
Breathing exercises are effective in reducing symptoms of depression. You may find yoga helpful. The exercise focuses on breathing. deep and controlled.
Mood improvement and relaxation
Practicing yoga is a natural way to increase serotonin production. According to the Journal of Psychiatry and NeuroscienceTrusted Source
serotonin production plays an important role in treating depression and plays a key role in bringing happiness. Studies show that people with depression have lower serotonin levels
Yoga is also particularly beneficial. Because of its gentle, calming and smooth nature all of its poses are flexible so people of all levels can practice it.
Your coach will emphasize breathing, focus and smooth movement as she will encourage you to focus on positive images to calm the body and mind.
Reduce stress and symptoms of depression
Yoga also increases heart rate variability (HRV), or heart rate changes over time by increasing the relaxation response to stress response in the body. A higher heart rate means your body is better at self-monitoring or adapting especially to stress. Yoga can also
Reducing the heart rate and making it rest
Reduction of Blood pressure
easy breathing
Increased pain tolerance
One study according to Harvard Mental Health University found that people who were more stressed had lower pain tolerance.
Yoga related precautions
Some yoga practitioners have reported negative effects. The three most common negative effects reported are
ache and pain
muscle injuries
Tired
The following factors have shown a significant association with the reported benefits of yoga
Experience yoga in months
Time spent doing yoga in a week
The number of yoga techniques practiced
Whether or not consciousness is maintained during yoga practice
the reviewer
