Many people in our world today struggle daily with the looming dark clouds of depression. The World Health Organization reports that more than 300 million people suffer from depression across the globe. With an estimated $17 billion USD growth projection over the next two years (according to the New York Times) the pharmaceutical antidepressant industry continues to grow exponentially, while a highly effective treatment, for a fraction of the cost (or even free with the motivation of self-practice), goes commonly overlooked. What is this mystery product you may be asking yourself? It is yoga!
For many people, myself included, struggling with depression goes hand in hand with crippling anxiety. As someone who never wanted to partake in the prescription medication treatments for my depression and anxiety, I found myself on the hunt for an alternate cure that leads me onto the path of yoga. It has been proven many times through research that physical exercise alleviates symptoms of anxiety and depression, and continued practice can also help to keep your anxiety and depression from returning once you are healthy!
Yoga is a Hindu spiritual practice in its roots. A combination of body postures, breath control, and meditation. Beyond physical exercise, yoga is a unifying experience between mind and body. Deep relaxation for all the senses and a release from the discomforts and pain (both physical and psychological) inflicted by depression and anxiety. Unlike prescription antidepressants or anti-anxiety and stress medications often prescribed to those of us struggling with mental health, practicing yoga does not come with a list of negative side effects. In fact, you would be hard-pressed to find any negative outcome of practicing yoga. Instead, you will only find positive benefits! There are literally millions of poses available to the practitioners of yoga, and many of them are effective in the treatment of mental health. I am going to take a moment to highlight and explain three postures (traditionally known as asanas) in detail for you to try and practice on your own!
Yoga and its Healing Agents- A Natural Way of Gaining A Positive Mind-Set
Trikonasana
The first posture I will describe is called Trikonasana, or Triangle Pose. This is a standing asana that stimulates your nervous system alleviating nervous depression. As an added benefit, it strengthens your pelvic floor, tones reproductive organs, and with regular practice will reduce your waistline! Please be aware that some variations of this pose should not be practiced if you are suffering from back problems. Start standing upright, with your legs open, feet farther apart than
shoulders width, and your toes facing forward.
Turn your right foot out so that your toes point towards the right side. Straighten your arms out to your sides, bringing them to shoulder level in one straight line. Engaging your core muscles with your back straight, take a deep breath in through your nose. As you exhale out through your nose bend your waist to the right side, and simultaneously, slightly bend your right knee. Keeping your arms in line with one another, place your right palm on top of the right foot, and turn your left palm forward. Look up towards your left hand for the full position.
Hold here for a moment, focusing on your balance and the stretch felt along the left side of your body. With inhalation through your nose, return upright and with exhalation complete the same posture on your left side, bending the left knee slightly. Completing this posture on both the left and the right side is considered one full round – Practice five to ten full rounds. A very common symptom that accompanies depression is fatigue, general tiredness, and unwillingness to get out of bed to do anything.
The second posture is a great cure for these feelings of exhaustion while alleviating anxiety and tension as well. It is a relaxing pose that reduces backaches, improves your posture by removing stiffness in the neck and shoulders, increases energy and awareness, and loosens your legs as well!
Gomukhasana
- Gomukhasana, Cow’s Face Pose, should be practiced for 10 minutes or more to receive the greatest benefit.
- Sit on the ground with both legs straight out in front of you.
- Bend your left leg underneath the right leg, so the left heel touches the right side of your buttocks.
- Bring your right leg to overtop of your left leg, and place your foot so that your right heel is against the left side of your buttocks.
- Your knees should now be stacked, one directly on top of the other.
- Straighten your back by engaging your core and relaxing your shoulders down and back.
- Your neck should be straight, your gaze looking forward.
- Reach your left arm out to your left side, then bend your elbow to fold it behind your back.
- Straighten your right arm above your head, bend at the elbow and bring your right hand over your right shoulder, behind your back.
- The back of your left hand should be against your spine, with your right palm facing towards your spine, reaching for the opposite hand.
- If you can meet your hands behind your back, clasp your fingers.
- Finally, bring your raised arm behind your head, so that your head presses back into the inside of your top arm.
- Remember to keep your spine straight, core engaged, and your head back.
- Close your eyes and stay in this position for two minutes and remember to breathe deeply.
- When two minutes have passed or the pose becomes too uncomfortable, release your hands, straighten your legs and repeat the pose on the other side, with left leg on top and left arm over your shoulder!
Womb Pose, Garbhasana
The last and final pose I am going to tell you about is the Womb Pose, Garbhasana. The benefits of this pose are personally my favorite, which makes up for the fact that it is definitely more difficult. This posture requires quite a bit of practice before it will be possible to do as every element requires a flexible and strong body. Once you are able to achieve the posture, however, it has great benefits such as regulating the adrenaline glands so as to calm overly excited minds. It
creates emotional stability and gives a sense of security. I believe that this pose is a goal worthy of aiming for. The posture also helps with digestion, increases appetite, restores a sense of balance, and is very good for people experiencing uncontrollable anger. To achieve this position, you must place your legs into Lotus Pose. Sitting with your legs outstretched in front of you, slowly and carefully bend one leg and place your foot on top of the opposite thigh. The sole of your foot should be facing upwards, with the heel close to your pubic bone. Once you are comfortable, bend the other leg and place the foot on top of the opposite thigh in the same way. Ideally both knees should be touching the ground in this position. Please note that Lotus Pose should not be practiced until you have developed enough flexibility in your knees to comfortably
perform the posture. Now, to complete the Womb Pose, insert one arm between the thigh and the calf of each leg, far enough so that the elbows can be bent upwards. Engaging your core, with a straight back, bring your legs towards your torso and grab onto your ear lobes, balancing your whole body on your tail bone. Stay in this balancing position for as long as comfortable and then release your ears, lower your legs to the ground and slowly release your arms. Cross your legs the
other way, with the opposite leg on top, and do it all again! This posture should be avoided if you are pregnant, suffer from sciatica or have weak or injured knees. Along with physical postures, a large part of yoga is breathing and meditation as well
Pranayama
Pranayamas are the practice of breath control to affect the vital energy and life force that is found in all things. These exercises are not simply about moving oxygen into your lungs but are practices to influence the flow of energy through your body. One such exercise that is beneficial for people struggling with depression and anxiety is Bhramari Pranayama, Humming Bee Breath.
- Sitting cross-legged, close your eyes and relax the whole body.
- Bringing both hands to the sides of your head, use your index or middle fingers to plug your ears.
- Do not insert fingers into your ears, simply use them to close the flaps and block any sound from outside of you.
- Bring your attention, (with your eyes still closed) to the spot between your eyebrows.
- This is commonly referred to as your third eye.
- With your body absolutely still, inhale through your nose, and as you exhale slowly, back through your nose begin to make a humming sound from your diaphragm (located at the bottom, center of your rib cage).
- Keep your lips closed, and your teeth parted during this practice.
- The sound should be smooth and continuous for the entire exhale, causing reverberations in the front of your skull.
- Inhale again through your nose, and exhale continuing the hum.
- Continue for multiple rounds.
- Bhramari Pranayama should not be practiced while laying down, and people with ear infections should not practice until the infection has healed.
This pranayama relieves stress and cerebral tensions alleviating anger, anxiety, and insomnia, while increasing the healthy capacities of the body and strengthening your voice.
The position induces a meditative state by harmonizing the mind and directing awareness inside, as the humming sound creates a soothing effect on your mind and your nervous system. I have highlighted a few of my favorite poses and one breathing technique to help manage both depression and anxiety, but there are so many more poses available to alleviate symptoms! If you are someone struggling with your mental health, begin your journey into yoga to find the balance. Learn, experiment, and discover what the world of yoga has to offer and find what works best for your life. I promise you won’t regret it.
-An Article by Emily Rault, who completed her 200 Hour Yoga Teacher Training at Yoga India Foundation
