Wellness

7 Yoga Exercises For Mental Health

Yoga Exercise For Mental Health

The times of vulnerabilities, digital dependency, and a stressful lifestyle are at an all-time high. What hampers most is the mental health of an individual. 

While we have devised ways to overcome our physical health issues, what about our mental health?

Yoga is one such timeless strategy that isn’t just an incredible pressure reliever yet, in addition, helps to get over the issues of sleep deprivation, tension, and unwanted frustration.

Rehearsing specific yoga asanas routinely would keenly help to enhance perseverance and aids in mood relaxation with physical fitness as a plus. So, it’s like an all-in-one stop for you!

Here are some of the best yoga exercises for your mental health which would lead to a positive outlook towards life and will improve your health drastically.

1) Uttanasana

This yoga asana is focused on building strength and flexibility. It works on the back muscles and is basically a stretch-forward pose.

In this asana, the head is positioned below the heart thus facilitating oxygenated blood to reach the brain. 

Uttanasana brings about relaxation, relieves anxiety, and helps calm the mind. It also helps in a better blood flow thus improving the circulatory system.

How to perform:

  1. Stand straight and keep your hands on the hips and inhale.
  2. Extend your hands above you and bend down your torso forward upon exhaling.
  3. Keep bending and bring your hands to rest on the ground next to your feet.
  4. Stay in the same pose for around 10-15 seconds and release slowly using your abs. 
  5. Ensure to keep your knees straight while performing this asana.

Also Check: Surprising Benefits of Walking in 8 Shape

2) Viparita Karani

A very simple asana, Viparita Karani is one of the most effective of all. It aids in relieving anxiety and helping you in staying calm and relaxed.

Further, it also stimulates the nervous system, facilitates smooth blood flow, and aids in curing depression and treating insomnia.

How to perform:

  1. Lie flat on your back with your buttocks as near to the wall as possible; you can support your back with a cushion. 
  2. Slowly and deeply inhale. Walk up the wall and place your feet flat against it. Feel the pressure on your hamstrings by tilting your toes towards your body. 
  3. Maintain a stretch on either side of your body with your hands. Hold this position for at least five minutes, focusing on slow, deep breathing.

3) Shavasana

Probably one of the most no-hustle kinds of asana on the list, Shavasana is usually done at the end of the yoga session.

It is an excellent technique for meditating, relaxing, and calming the mind, and empowering the connection between your soul and body. 

POV: Sleeping during this asana is not allowed!

How to perform:

  1. Lie flat on your back with your torso straight and your arms at your sides, palms facing up. 
  2. Close your eyes and keep them closed for at least five minutes. 
  3. While meditating, try counting your breaths.

4) Balasana

Also known as the baby pose, Balasana is an extremely useful technique that favors stretching of the entire body including your hip joint and muscles.

It maintains overall balance and energy and enhances the blood circulation capacity of the body. 

Balasana also aids in relieving stress and anxiety and helps to keep the mind calm and composed. 

How to perform:

  1. Get down on your knees and maintain a straight spine. Slowly bend forward until both thighs are in contact with the chest. 
  2. Continue bending forward until your head reaches the ground beyond the knee. 
  3. Straighten both arms backward, palms towards the floor, on either side of your legs.
  4.  Hold this position for 20-25 seconds, then rest for a few seconds before repeating 2-3 times more.

5) Setu Bandhasana

For those with arthritis, this yoga asana is a boon! It helps in strengthening the leg, thigh, and back muscles and also helps in curing osteoporosis.

Also called the Bridge Pose, this asana is one of the most well-to-do postures for a relaxed mind and restoring calmness and peace.

How to perform:

  1. Lay down on your back to begin the position. Bend your elbows and knees now.
  2. Place your hands firmly on either side of your head and your feet flat on the floor near to your hips. 
  3. Slowly lift your body into the air while keeping both your hands and legs on the ground. 
  4. Hold this arching stance for 20-30 seconds before slowly rising to a standing position.

6) Anjaneyasana

This asana technique is beneficial in improving your blood flow and calming and relaxing your mind.

Moreover, this asana also helps in maintaining the balance o0f the body and provides a great stretch to the hips and abdomen muscles.

For those constantly requiring focus and concentration in their lives, this asana, also called ‘the high lunge’, is definitely a must-add in your exercise regime.

How to perform:

  1. Lunge one leg forward while standing.
  2. Bend your front knee and lengthen your rear leg, making sure your knee is in line with your ankle.
  3. On both ankles, press your ankles flat against the ground.
  4. Raise your arms to the sky and clasp your hands together.
  5. Deeply inhale and exhale in a steady stream.
  6. Repeat for a total of 5 times per leg.
  7. Make sure your knees align with your ankle. The front knee should be at a 90-degree angle otherwise, it can also harm your joints.

7) Garudasana

This pose is also called the eagle pose. While maintaining body balance, this asana also prevents anxiety attacks and improves focus and concentration.

It also strengthens and stretches the ankles and calves alongside maintaining the flexibility of thighs, hips, shoulders, and upper back.

How to perform:

  1. Take a deep breath and move your weight to one leg.
  2. Wrap one leg around the other slowly.
  3. Sink your hips and bend your knees slightly.
  4. Maintain a flat ankle on the ground.
  5. Maintain a steady, leisurely breathing pattern.
  6. At the elbows and wrists, wrap one arm over the other.
  7. Do not attempt this position alone; it requires a great deal of balance and concentration.
  8. Go gently through each portion of the posture, and if you experience any pain, stop and restart after a little break.

Bottom Line

A daily practice of yoga asanas can bring drastic and miraculous changes in your mental health. Make sure that with extreme techniques, you take the help of a specialist.

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