World Yoga Day 2024: Reduce anxiety and depression with 7 yoga asanas that relax mind

Anxiety and depression are common mental health issues caused by a mix of genetics, biology, stress, and psychological factors. These disorders affect lead to persistent worry and fear (anxiety) or long-lasting sadness and loss of interest (depression). Amid these challenges, yoga serves as a therapeutic practice that offers a safe space to cultivate inner peace and mental clarity. It helps relax the body and reduces the physical responses linked to stress, providing effective ways to cope with these conditions. Here are 7 yoga asanas and practices that may help combat anxiety and depression (Image: Canva)

Child’s pose (Balasana): Child’s Pose is a gentle, restorative pose that helps to calm the mind and alleviate stress. Kneeling on the floor, stretch your arms forward and rest your forehead on the mat. This pose helps in reducing fatigue and anxiety, promoting a sense of safety and security (Image: Canva)

Bridge pose (Setu bandhasana): Lying on your back with your knees bent and feet flat on the floor, lift your hips towards the ceiling. Bridge Pose opens the chest and heart, encouraging deep breathing and helping to relieve tension in the back and neck. It’s particularly effective in reducing symptoms of mild depression (Image: Canva)

Legs up the wall pose (Viparita karani): This pose involves lying on your back with your legs extended up against a wall. It promotes relaxation and circulation, easing anxiety and helping to combat insomnia. The inverted position can also help to lower blood pressure, contributing to a sense of calm (Image: Canva)

Corpse pose (Savasana): Often practiced at the end of a yoga session, Corpse Pose involves lying flat on your back with your arms and legs comfortably spread. It is a practice of total relaxation, allowing the body and mind to fully release stress and tension. Regular practice of Savasana can improve overall mental health and reduce symptoms of anxiety (Image: Canva)

Seated forward bend (Paschimottanasana): Sitting with your legs extended forward, reach for your toes and bend your torso over your legs. This pose helps to stretch the spine and hamstrings, releasing stress and improving concentration. It’s known for its calming effect on the nervous system, helping to alleviate anxiety and depression (Image: Canva)

Cat-cow pose (Marjaryasana-bitilasana): Transitioning between Cat and Cow Poses, where you arch and round your back, can help to synchronize movement with breath. This gentle flow of movement reduces stress and promotes a sense of balance and well-being. It’s especially beneficial for those experiencing mood swings and irritability (Image: Canva)

Alternate nostril breathing (Nadi shodhana): This pranayama technique involves closing one nostril and breathing through the other, then switching sides. It balances the left and right hemispheres of the brain, promoting mental clarity and emotional stability. This practice is highly effective in reducing stress and anxiety, enhancing overall mental health.
Always ensure to consult with a yoga instructor and your physician before starting any yoga practice, especially if you have underlying health conditions (Image: Canva)