Asana Yoga - Beginner Friendly Poses to Mitigate Depression

Around 17.3 million adults across the U.S have experienced at least one major depressive episode, based on a 2017 survey done by the National Institute of Mental Health. In a country that has one of the most well-informed health care systems in the world, depression still remains a stumbling block. Antidepressants are still the main way to treat depression but more and more people are looking into exercising to mitigate the episodes. Asana yoga poses promise the easiest way to ease into healthy routines that can help you manage depression and calm your mind better. If you’re new to yoga, it’s a wise idea to look for a good yoga studio near you.

What is Asana Yoga?

Asana is the Sanskrit word for seat and in yoga, it refers to a series of exercises in a sitting posture. Over time, Asana Yoga has included other complex postures but still remains one of the easiest mediation or sitting poses to master on your own. When combined with other workout routines for depression like resistance training such as push-ups and squats, and walking, your Asana yoga routine will result in multiple fitness benefits like increased muscle strength and stamina. Before you get started with this form of yoga exercise, ensure you purchase your yoga mat and exercise wear in advance before you prepare to tackle depression with the following asana poses.

Standing Forward Bend Pose - Uttanasana

In Uttanasana, you stand straight and then bend your head forward such that your head is below your heart. What this does is that it helps improve the flow of oxygen rich blood to the brain quicker than a diet would. This counteracts the impaired cerebral blood flow patients with depression are associated with. Practicing this yoga pose each morning before you get started with your day or after a long day will help you manage your depressive feelings.

Child’s Pose - Balasana and Legs up the Wall Pose - Viparita Karani

A recent addition to asana yoga, the Balasana involves imitating the child’s womb pose but with the head touching the floor. Balasana stimulates the nervous system and re-energizes your body. Other benefits of the Balasana are that it tones your abs and muscles and helps curb constipation. The legs up the wall pose on the other hand is mostly recommended for patients with insomnia, which also makes it perfect for depression. It is an inhaling exercise that requires you to position your feet in a straightforward pose at a 90-degree angle to your body. Better breathing control helps you relax your mind and muscles, which mitigates the low feelings of depression.

Asana yoga is the easiest way to mitigate depression as it focuses on stimulating the nervous system and improving blood circulation to the brain. Practicing these yoga poses will help you minimize your depressive episodes. Enjoy an overall improvement by combining these poses with recommended therapist advice.