Yoga for Depression Relief
Yoga for Depression Relief (Based on Kumar et al., 2019)
Long term Yoga practice is a promising evidence-based intervention for Depression.
Visual Guide: Yoga for Depression Relief (Based on Kumar et al., 2019)
This guide provides a simplified overview of the yoga practices used in a study to reduce depression symptoms. It's important to note that this is not a substitute for professional guidance. Always consult a doctor or qualified yoga instructor before starting any new exercise program.
Warm-Up & Coordination (5-10 minutes):
Focus on gentle movements to prepare your body.
Examples: Neck rolls, shoulder shrugs, arm circles (forward & backward), simple stretches.
Jathis & Kriyas: Consider incorporating basic flowing movements like sun salutations (adapted if needed) or other gentle sequences with coordinated breathing.
Postures (Asanas - 15-20 minutes):
Standing Poses:
Tadasana (Mountain Pose): Stand tall with feet hip-width apart, shoulders relaxed, and gaze soft.
Ardha Kati Chakrasana (Half Spinal Twist): Stand with feet hip-width apart, twist upper body to one side, keeping hips square. Repeat on other side.
Kati Chakrasana (Spinal Twist): Similar to Ardha Kati Chakrasana, but twist further, placing hand on opposite knee for support. Repeat on other side.
Sitting Poses:
Vakrasana (Seated Twist): Sit with legs extended, twist upper body to one side, keeping hips square. Repeat on other side.
Paschimottanasana (Seated Forward Fold): Sit with legs extended, fold forward reaching for your feet (as far as comfortable) with a flat back.
Purvottanasana (Upward Plank Pose): Lie on stomach, push up with arms straight, lifting chest and upper body off the ground.
Key Points:
Listen to your body: Modify poses as needed and avoid pushing to pain.
Breath-Body Synchronization: Coordinate your breath with movement. Inhale as you open up, exhale as you fold or twist.
Effort, not Perfection: Focus on making your best effort in each pose, not achieving perfect form.
Breathing Techniques (Pranayamas - 10-15 minutes):
Focus on slow, controlled breathing exercises.
Nadi Shuddhi (Alternate Nostril Breathing): Close one nostril, inhale through the other, close that nostril, exhale through the other. Repeat, alternating sides.
Vyagraha Pranayama (Cat-Cow Breath): On all fours, inhale as you arch your back (cow), exhale as you round your back (cat).
Pranava Pranayama (AUM Breathing): Inhale deeply, exhale slowly while producing a sound like "AUM."
Relaxation (10 minutes):
Savasana (Corpse Pose): Lie flat on your back with arms by your sides and eyes closed. Focus on relaxing each part of your body, one at a time.
Additional Notes:
Practice can be done 3-5 times a week for optimal effects.
Consider incorporating meditation into your practice for added benefits.
Remember, this is just a starting point. Many other yoga poses and breathing techniques can be helpful for depression. Consult a qualified instructor to design a personalized practice.
Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice. Always consult a healthcare professional before starting any new exercise program.
