The Effect of Yoga on Depression + 7 effective yoga exercises

The effect of yoga on depression is one of the most controversial topics. It may have happened to you that you wake up one autumn day and feel empty and hopeless. If you have been in this situation for some time, we must say that you are most likely depressed and hopeless.

One of the ways to treat depression is yoga. In this article, we will introduce you some effective exercises for the mind and soul and the benefits of yoga. In the following, mrdervish will also explain more about the effect of yoga on depression and yoga and meditation training. By doing these relaxation exercises, you can help calm your nerves.

What is depression?

Before we talk about the effect of yoga on depression, we need to know what exactly depression is. In general, depression is a type of disease that affects the human mind and psyche. Usually, depression is your reaction to factors such as the loss of a person, the death of a loved one, unfortunate events and rejection. Failure to pass the entrance exam or losing a long-awaited job or other things can also cause depression. When these external factors intensify and the situation becomes worse for you, you will feel depressed and empty.

What are the symptoms of depression?

But only with the above-mentioned states, it cannot be said for sure that someone is depressed. Depression has specific symptoms. Next, we will check a few things:

• Feeling weak and empty and blaming yourself for every little thing
• Decreased concentration and decision-making power
• Losing the appeal of past pastimes in the present
• Thinking about suicide and death
• Feeling insecure and unstable
• Significant weight change (weight loss or gain)

Seeing symptoms like the ones mentioned above, some people turn to yoga to reduce stress and increase strength. This is because mind yoga training is a natural treatment method. Also, the best yoga movements are also useful for reducing stress.

How does yoga affect depression?

By doing yoga and its various movements, you can easily return to your mental state and overcome depression. Doing yoga moves increases blood circulation to the brain. As a result, hormones are produced that help improve your mood.

Doing yoga does not have any side effects for the body and it is a better method compared to other methods of yoga treatment. Some of the exercises related to yoga relaxation training are mentioned below. Try to do these exercises for 12 weeks to see the impressive effect.

7 effective yoga exercises to treat depression

What can be the effect of yoga movements on depression, stress and anxiety? When we feel fear or reluctance, and we can’t find any way to reduce our stress, we can use yoga exercise movements to reduce our daily stress. We can enjoy the benefits of yoga as the best exercise to relax the nerves.

Here are 7 yoga exercises that help treat depression. Of course, to do any kind of exercise, it is better to warm up your body first.

1- Child pose or Balasana

Balasana is one of the yoga movements that helps to calm the mind and has a positive effect on reducing your stress. This movement relaxes you by creating a feeling of stretch in the back of your body. Having inner peace will help to overcome depression.  Child’s Pose movement is one of the traditional yoga movements, which is also considered as one of the yoga movements to relieve fatigue.

All you have to do to perform this move is to put your knee on the floor and sit on your heel. Make sure your big toes are in contact with each other. Put your hands on your knees and slowly pull them forward. Note that the knees should be hip-width apart.

While pulling your body forward, you should place your hands on the floor and place your head towards the floor, between your hands. Hold this position for a few seconds.

2- Bridge Pose or Setu Bandha Sarvangasana

The second exercise to benefit from the effects of yoga on depression is the bridge exercise. This movement strengthens the muscles of the back. In addition, for those who are suffering from depression, stress and emotions, this exercise guarantees their peace. but how? This exercise opens your heart and makes you feel light and relaxed.

To do this exercise, first lie on your back on the floor. Place your hands on your sides. Try to lift your legs up by bending your knees. Make sure your knees and ankles are aligned. Also, your ankles should be a few inches apart. After a few seconds, return to the first position. Try not to bend your chin during this yoga practice. If you do it right, your chin should be in contact with your chest.

3- Upward-Facing Dog or Urdhva Mukha Shvanasana

The effect of yoga on depression during this exercise is that it can cure mild depression and fatigue. By performing this exercise, all the stress and worries stored in the back of the body will be released. It also strengthens the muscles of your upper body. To perform this yoga move, proceed as follows:

First, lie down on the floor. So that your face is towards the ground and your feet are slightly apart. Place your palms on the floor close to your chest. Then raise your body with the help of your arms. You can put a little pressure on the tips of your toes to help you stand up. Keep your head straight and forward and your shoulders away from your ears.

4- Downward-Facing Dog or Adho mukha svanasana

This practice of yoga movements increases blood circulation in the body. Doing this movement will stretch your spine and neck. As a result, the stress accumulated in them is released and reduces your emotions and calms you down more. In fact, it can be said that Downward-Facing Dog is one of the best yoga movements to reduce stress.

To perform this movement, which plays a useful role in strengthening the abdominal muscles and improving digestion, you should act as follows:

First, put your body in a chair position. Use your arms and legs instead of the chair base and your back instead of the chair. Then straighten your knees and elbows completely so that your hips come up. Your hands should be shoulder-width apart and your feet hip-width apart. In this case, your body will take a shape like the letter V. To return to your starting position, gently apply pressure to your hands to straighten your body.

5- Plow pose or Halasana

Plow movement reduces the amount of tension in the back of the body and improves body shape. This yoga practice is especially recommended for those who suffer from insomnia and headaches. Because the effect of yoga on mental obsession calms your mind and removes stress. Do this yoga exercise to calm the mind, as follows:

Lie on your back and place your hands on the floor by your side. Raise both your legs so that they make a 90 degree angle with the ground. Then, for support, place your hands on your hips to guide your pelvis toward your chest. In this position, slowly put your feet on the ground so that your head is between your legs. Keep your thigh straight so it doesn’t hit your head. Then take your hands from your hips and place them on the floor.

Up to this part of the article, we talked about the effect of yoga on depression. So far, we have introduced you some exercises for teaching yoga to calm your nerves. In the following, two other exercises are introduced to treat depression with yoga.

6- Standing Forward Fold or Uttanasana

Stretching your back, shoulders, and neck will improve your nervous system. This exercise, like other yoga exercises, reduces stress and relaxes you more by increasing blood circulation. This is how to do this exercise:

First, stand straight with your hands beside your body. Then bend your body so that your head and chest are in contact with your thighs. In this position, keep your knees and thighs straight. Also, grab your ankles from behind with your hands. Stay in this position for a few seconds.

7- corpse pose or Shavasana

These yoga movements are suitable for treating obsessive-compulsive disorder and reduce blood pressure. It also makes the effect of the previous moves on you complete. Here’s how to do it:

Lie down on the floor. so that your face is upwards. Put your arms and legs in a free position and close your eyes and relax your body. Take a deep breath and stay in this position for a few seconds.

Concluding Remars

You can do these simple yoga movements to get rid of negative thoughts and reduce stress at home or wherever the conditions allow you. In any case, you can use the short and long term benefits of meditation. At the same time, do not neglect the effect of yoga on depression. Yoga exercises to reduce stress and anxiety will help you clear your mind and return to your daily activities with peace and good mood.