Best Yoga Poses For Depression

Yoga for depression

Yoga Poses for Depression Depression is a feeling that we all have from time to time, but when depression becomes a disorder. It gets difficult to manage.

Traditionally there are two standard approaches, psychological approach and the pharmaceutical approach, and I guess what we’re interested in here is the psychological approach.


When you’re depressed, your energy is stuck, and if you imagine your system as an energy system, which it is, then things come in should move through and come out, and once something doesn’t feel good, or we’re in a low mood for too long something comes in it gets stuck, and it doesn’t move out so that’s where yoga can be beneficial to get energy moving and to get you moving because you get into this place where you don’t do anything anymore. 

                          Table Of Content


Here Are Some Yoga Poses for Depression

Yoga is a natural way to remove depression, and yoga doesn’t have any side effects if you do it properly.

Utthita Trikon Asana (Triangle Pose)

Utthita Trikon Asana (Triangle Pose)


The name Utthita Trikon Asana comes from the Sanskrit words utthita, “extended”, trikoṇa “triangle”, and āsana “posture” or “seat”.


Triangle Pose has included Baddha Trikonasana (bound triangle pose) and Parivrtta Trikonasana (revolved triangle pose).


Steps to do extended triangle pose

  1. Stand in a straight position on your yoga mat
  2. Place both of your hands on thighs
  3. Slowly bend the right knee
  4. Keep your left foot on the ground while doing this
  5. Keep your leg straight and breath normally
  6. Make a namaskar position
  7. Make balance in this position
  8. Keep the spine straight the body and body should remain strong
  9. Lose your body when exhaling
  10. Then slowly bring your hand down
  11. Now repeat the same steps with the left leg



Also read :- Is Depression Curable? How to Manage Symptoms

Health benefits of extended triangle pose

  • Good for the thighs, knees, and ankles
  • Help in good functioning of abdominal organs
  •  It helps to release stress
  • This yoga pose helps you to reduce or manage depression symptoms.

Bridge pose (Setu Bandha Sarvangasana)

Bridge pose (Setu Bandha Sarvangasana)

Setu Bandha Sarvangas xxana is a Sanskrit name come from

Setu — bridge

Bandha — lock

Sarva — all

Anga — limb

Asana — pose

This pose is pronounced as SAY-THU-BUN-DHAHS-ANA

Bridge pose yoga is very powerful and helps full for treating the heart and brain-related disorders.

Also read :- 8  Amazing Lesser Known Facts About Depression

Steps To do this bridge pose

  1. Lie down on the floor and bend your knee and place your feet on the floor
  2.  Slowly inhale and lift your hips all the way and try to reach as higher as possible 
  3. Your chest should be in the normal range and stay at this position with a couple of a deep breath
  4. Release the posture slowly and get back to your initial position down your hips to the mat and relax

Also read:- Depression: Causes, Symptoms, Facts And More

 Health Benefits of bridge pose

  • Bridge pose is useful for reducing depression and anxiety symptoms
  • It is beneficial for the nervous system 
  • If you have a sleep-related disorder, you should try this. It’s an excellent pose for treating insomnia
  • This yoga pose helps you to reduce or manage depression symptoms.

Half-moon pose

Half-moon pose


Regular performance of half moon pose can improve your balance and coordination while fending off stress.

Individuals with low blood pressure, sleeplessness, a migraine, or a headache should avoid this pose.

If you have neck issues, do not turn your head up but gaze straight ahead.


Steps to do half-moon pose


  1. Stand on both of your legs and between both legs; you should have 4 feat gap
  2. Shift your all bodyweight to your legs
  3. Place your hand down and raise your legs up
  4. Try to keep your foot and your hips in a straight line. Now place your one hand down and try to get stable
  5. Take your right hand up and then turn your neck look at the upward
  6. Hold this position for 5 to 6 minute and slowly comes to your initial position with inhaling.



Benefits of half moon pose

  • It improves your mental
  • It improves posture
  • Improve self-esteem and build confidence
  • Help to feel calm and relax
  • Boost your energy in the body
  • Also helpful for depression and anxiety
  • It provides mobility to your body

Legs up the wall pose

Legs up the wall pose


The legs up the wall pose to focus on stretching the backs of your legs and neck as well as the front of your body.

Individuals with the eye, back, or neck problems should avoid this pose entirely.


Also read:- Depression Quotes That Will Help You Feel Better


 Steps to do legs up the wall pose


  1.  You need to find a wall and go closer to the wall
  2. Then place your hip as close as possible to the wall
  3. Lie down comfortably and place your legs on the wall parallel to the wall in an upward direction
  4. Scooch yourself closer to the wall
  5. And walk with your heels up
  6. And try to roll your shoulders inside and bring your palms right it under your hips 
  7. Try to push your hips with palms
  8.  And keep trying to maintain this posture as few times as possible like 30 to 40 seconds
  9. Then return to your initial state slowly with exhaling
  10.  Then again, repeat it according to your capacity

Also read:- Vitamins And Supplements To Help Treat Depression


 Benefits of leg up wall pose 


  • It controls the blood pressure level and keeps it in control
  • This pose reduces pain in joints
  • If you regularly do this yoga pose, then you feel happy and relax every day
  • It also helps in reducing the insomnia disorder (very short sleep disorder you will not be able to sleep)
  • This yoga pose helps you to reduce or manage depression symptoms
  • It boosts your respiratory system 
  • Reduces headache

Child pose (balasana)

Child pose (balasana)


It is very powerful asana regular practice of child pose provides us the energy to fight with negativity around us.


Steps to do child’s pose


  1. Sit on your ankles and place your hip on your heel and then bend forward and try to touch your forehead to the floor
  2. Keep the hands on the ground now extending the palms from both sides of the body
  3. Now press thigh with your chest
  4. Try to stay in this position for a few minutes



Benefits of balasana

  • It provides relaxation
  • It calms the nervous system
  • Very helpful in constipation
  • Stretches your hips, thighs, knees, and ankles
  • Relax your shoulders and spine
  • Increases in blood circulation in the whole body
  • Helps to reduce depression and anxiety symptoms
  • Release from fatigue your tension and stress


Seated forward bend (paschimottanasana)


Seated forward bend (paschimottanasana)


paschimottan asana is an excellent asana. This asana helps to calm the mind and improve the nervous system


How to do paschimottanasan


  1. Bring both of your legs out in the front of you
  2. Pointing that tose inward and your back should be straight
  3. Inhale and raise both of your arms, extending the spine further bring the hand in line with the ears
  4. Now come down as lower as you can and bring the elbow down on either side of your feet
  5. Touch your forehead to your legs
  6. Now bring the hands in line with ears inhale and extended the spine upward



Benefits of seated forward bend


  • It is good for the respiratory system
  • Reduces stress and depression, and anxiety
  • Boost the blood circulation
  • It relaxes your face muscles and glows your face
  • Reduce migration and headaches
  • Boost immunity
  • Bring flexibility in the body
  • Good for healthy bones


Standing forward bend pose

Standing forward bend pose


The high lunge, also known as the straight-leg lunge or crescent lunge, helps build strength in your legs and arms while simultaneously stretching your groin.

If you have ever experienced a major knee injury, then you should approach this pose with great caution.


Step to do standing forward bend pose


  1. Stand up on your yoga mat and place both of your hands on your hips
  2. Now take a long breath
  3. Bend your Waist toward the front
  4. Try to balance your body
  5. Move the hips and tail bone back slightly
  6. Slowly lift the hips and let the pressure coming to on your thighs
  7. Hold your ankles by your hands
  8. Your legs should parallel to each other
  9. Try your chest should touch the knees
  10. Press your thighs inward and keep the body stable on the heels
  11. Tilt the head down and look through the legs
  12. And now hold this position for 15 to 30 seconds



Benefits of standing forward bend pose

  • It makes your mind relax
  • It helps to reduce stress and anxiety
  • Improve the functioning of kidney and liver


Camel pose

Camel pose


Camel pose is also a powerful pose. This improves your body's blood circulation. this aasan bring the flexibility in your body and give strength to the body and improve the digestive system


Steps to do camel pose 

  1.  Sit on your yoga mat on your knees and place both of your hands on the top of your hip
  2. The knees should be parallel to the shoulders, and the soles of the feet should be towards the up
  3. While breathing, pull the spinal cord towards the forearm like being pulled from the navel
  4.  Sit without putting pressure on your knees
  5. In this situation, keep breathing slowly 
  6. Return to your initial position and bring the hand back to your waist


 Tip: if you are not comfortable you can also put a pillow under your knees



 Benefits of camel pose

  • It boosts the digestive system
  • Provides strength to the shoulders and back
  • Reduce the pain in the lower back
  • Also improve the spinal flexibility and posture of the body 
  • It improves the mental health
  • Helpful in the stress releasing 
  • Reduces the symptoms of depression and anxiety


Fish pose (Matsyasana)


Fish pose (Matsyasana)


Fish Pose stretches and relaxes the upper body muscles. Fish pose is considered a counter asana to shoulder stand or Sarvangasana


This pose should be avoided if a person has a migraine or high blood pressure. If a person is suffering from any neck injuries or pain, then it is recommended to practice this pose with a bolster on your mid-back and a blanket to support the back of the head.


Steps to do fish pose 

  1. Lie down on the floor and touch your feet and with hands 
  2. Now place your hands below the hip and keep the palms on the ground 
  3. Inhale while Raise the chest
  4. Move your head backward and touch the top of the head to the ground
  5. While feeling the head comfortably on the ground, press your elbows on the ground put all the weight on the elbows and not on the head
  6. Raise your high chest, touch the thighs and legs to the ground
  7. As long as possible, try to stay in this position, take a long deep breath and relax with every breathes
  8. Now raise your head, put your both hands back on the right-left side the body d and feel relax



 Benefits of fish pose

  • It stretches the neck and chest and fully develops it
  •  It releases tension from the neck and shoulders
  •  It also prevents from breathing problems like asthma
  •  Release from stress
  •  This yoga pose helps you to prevent or reduce depression symptoms
  • Improve your mental health


 Staff pose (dandasana)

Staff pose (dandasana)

Staff poses also boost stamina.

Staff pose improves your posture as it strengthens your core.

Staff pose should be avoided if a person is suffering from back surgery, lower back injury, or wrist injury.


 Steps to do staff pose


  1. Spread both of your legs in your front
  2. Now keep both of your hands straight and palms on the ground
  3. Your hands should be remains under the hip
  4. Keep your spine and neck straight
  5. Raise your chest and stretch your shoulders slightly to the spread your collar bones
  6. Look at the front and keep your breath normal
  7. It would help if you kept doing this aasan for 1 minute to 20 minute
  8. Then come back to your normal position



 Health benefits of staff pose

  • It improves the digestion power
  • It also improves the strength of the brain of healing
  • It beneficial for the strong back muscles
  • Staff pose is beneficial for the depression and anxiety
  • It also improves your mental health conditions
  • Keep your body straight and in shape

 Upward salute (urhvs hastasana)

Upward salute (urhvs hastasana)


Upward salute pose is the best pose to stretch the whole body; many times, we do upward salute pose subconsciously after sitting for a long time, after sleep.


 Steps to do upward salute pose

  1. Stand up in a straight position
  2. Keep your bodyweight equally on both feet
  3. Exhale bending toward the feet
  4.  Hold this position for 20 to 30 seconds and take a deep breath
  5. And try to keep your legs and spine straight 
  6. Place your hands on the ground next to the toes
  7. While exhaling, move your chest towards the knees raise the buttocks and tail bone as higher as you can
  8. Rest the head in this position
  9. Exhale and bring your hand to normal position



 Benefits of upward salute pose

  • If you regularly practice this yoga, you will be wider
  • You will lose fat, and your body becomes solid
  • It helps to make a strong digestive system
  • Also helps to increase the length of your body
  • Also helpful for the depression and anxiety
  • Keep your blood pressure in control

Butterfly pose (Buddha konasana)


Butterfly pose (Buddha konasana)



Butterfly pose is also known as the Cobbler Pose because cobbler at work sit in this posture.


This pose is known as butterfly pose because of the movement of the legs during the pose is similar to butterfly wings

It is a very simple yoga for beginners. You should try it for your depression symptoms.


 Steps to do a butterfly pose 


  1.  Sit on the floor with a straight spine
  2. And bring your feet closer to the a body and join them together
  3. Take a deep breath, hold your feet with your hands
  4. Then move your knees up and down
  5. And keep doing this as much as you can

Warning if you have knee-related problems, you should avoid this yoga





 Benefits of butterfly pose

• It helps to build strength

• Reduce fat from hips and thighs

• Best antidepressant pose for developing emotional stability

• Improve concentration power

• Butterfly yoga pose helps you to reduce or manage depression symptoms

 Tree pose

Tree pose



The tree pose can improve your balance and relieve flat feet. It is a great standing pose to master as it prepares your body to tackle the more challenging standing poses.


If you suffer from headaches, low blood pressure, or insomnia, you should avoid this pose. If you suffer from high blood pressure, don’t lift your arms over your head.


Steps to do a tree pose 

  1. Stand on your yoga mat in a straight position
  2. Now place both of your hands on your thighs
  3.  Slowly bend the right knee and put it on the left thigh
  4. Slowly raise both of your hands upwards
  5. Try to make namaskar posture by moving both of your hands up
  6. Keep on eye something kept away and maintained balance
  7. Try to keep your spine straight 
  8. Now take some deep breath 
  9. Leave your body loose while exhaling
  10. Now slowly bring the hands down
  11.  Now touch the right legs on the ground
  12. Stand on this position and repeat all of the steps 



 Benefits of tree pose

• According to experts, it works on increasing height of a person

• It also helps to reduce diabetes or control on the diabetes

• This yoga pose helps you to reduce depression symptoms

• It helps in building a sharp mind

 • Also helpful for depression and anxiety


Is yoga good for depression

Researches proved that yoga could help manage or reduce stress, anxiety, and depression.


Yoga is a combination of both meditation and controlled physical movements. The focus on breathing patterns and stretching your body is useful for managing and reduce symptoms of depression.

References


The efficacy of yoga as a form of treatment for depression. (n.d.). PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/

Effects of yoga on depression and anxiety of women. (n.d.). ScienceDirect.com | Science, health and medical journals, full text articles and books. https://www.sciencedirect.com/science/article/abs/pii/S1744388109000048

Yoga improves depression and anxiety symptoms. (2019, November 13). Futurity. https://www.futurity.org/yoga-classes-depression-anxiety/

Yoga might reduce depression after just one session. (2019, November 13). Boston University. https://www.bu.edu/articles/2019/yoga-might-reduce-depression-after-just-one-session/

Can yoga and breathing really help 'cure' depression? (2018, October 3). nhs.uk. https://www.nhs.uk/news/mental-health/can-yoga-and-breathing-really-help-cure-depression/

Harvard Health Publishing. (2019, September 24). Yoga for anxiety and depression. Harvard Health. https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression

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