Yoga Positions for Defeating Depression

 Yoga Positions for Defeating Depression

  

 For those who assume that ‘heartaches’ and ‘heavy-heartedness’ were merely reminiscent words – then mull again. Factually, studies have shown that being emotionally stressed could produce hormones which come in the way of normal functioning of the heart. Just the act of seeing a gloomy flick could lessen blood supply to the arteries. As our hearts are such susceptible spaces hence doing easy backbending yoga positions could aid in expanding the heart core, easing respiration, improving bearing and allay stress by de-clogging tension in tissues of the trunk area of the body.

So, from now onwards, try these yoga positions for beating the blues away. Explained herewith are step-by-step illustrations of eight yoga positions.

Child Yoga Pose

It allays stresses and weariness as it helps in stretching the hip and lower portion of back.

Being seated on the heel area of both feet and the largest toes making contact with one another with hands rested on the thigh region.

Lowering the abdomen & trunk for resting amid the knees & bring forehead to the ground.

The arms to be kept relaxed besides the shin areas and inner areas of the hand to face upwards.

One’s breath is to be softened by doing five to ten protracted deep breaths – inhaling and then exhaling.

Amended Cobra Yoga Pose

This pose is a great energy-booster as well as mood-lifter and even helps in strengthening the back.

Gradually sliding forwards from the child yoga pose for lying flat on your tummy.

Pressing the toes and brow areas in a gentle manner on to the ground and resting the palm areas on the mat on both sides of the trunk with tips of fingers to point forwards & elbows bended & to hug towards the ribs.

Inhaling, lifting the trunk from the heart and press in a light manner into the palms & chiefly employing the back for holding the shoulders & trunk up.

Softening the shoulder area and then hoisting the hands away from the ground totally. Hands are now to be broadened across the clavicles (collarbone) & then reach your heart up. Doing a few deep, gradual breathing.

Now exhaling and placing the palms back downwards & in a gentle manner lowering the trunk to the ground.

Down-faced Canine Yoga Pose

This pose helps in relieving exhaustion and focusing the mind for strengthening it and bringing about entire body stretching.

From the earlier pose now move to a position with both hands and feet on the ground like a canine.

Knees are to be separated till hip width away, wrist areas to be moved to a slight extent forwards of the shoulder areas and toes curled underneath.

Exhaling, spreading the fingers wide-apart and pressing in an even manner via the palm areas while lifting the knees for reaching the hips in the direction of the roof. Keeping the legs bended to a slight extent.

Pushing the top part of the thigh areas back in a manner that one forms an upturned letter ‘V’. Gradually begin straightening the legs to an extent doable while being careful not to lock the knees.

In a gentle manner moving the upper body towards the thigh area till the ear areas are in level with the upper arm area. Continue raising hips far from the wrist and heel areas.

One pointer to bear in mind is that the heel areas do not have to be essentially touching the mat during this posture. However, in case one aims for it then reaching the heel areas away from head firstly & then downwards for elongating instead of yanking the muscle groups of the legs.

Combatant Yoga Pose I

It helps in strengthening the leg and core muscles while easing nervousness and strain.

From down-faced canine pose, pivoting the right heel downwards to the mat so that the toe areas point out to the right.

The left foot is to be stepped forwards in-between the hands and line the frontage heel up with one’s back.

Inhaling & lifting the arms over one’s head at a distance shoulder width away with palm of both hands to face one another.

Exhaling as one bends one’s front knee perpendicularly and turning hips in the direction of the left leg.

Inhaling as one reaches the arm areas upwards higher & possibly back to a slight extent for a slight bending in the upper part of the back.

Holding this position for three to ten gradual, deep inhalations and exhalations.

Repeal Combatant Yoga Pose

It is a great body energizing pose that helps the mind to focus while also helping to stretch and strengthen the leg and abdominals.

From combatant pose turning the hip region for facing the side and keep the left knee bended totally.

Lowering the right hand for resting it in a gentle manner on the right leg & turning the left palm in the direction of the roof as one reaches the left arm up over one’s head, reach backwards behind oneself while not allowing any leg movement. Allowing the right hand sliding down towards one’s right ankle.

Looking up at the roof in case it is not discomforting to the neck and staying in this pose for three to five breaths.

Transitional Pose

From repeal combatant pose returning to down-faced canine pose and then transitioning to the other side. Steps four and five are to be repeated with one’s right leg forwards this instant.

Child Yoga Pose

From down-faced canine pose dropping the knees to the mat and resting the hip region on the heels.

Now relaxing the arms and palm areas to face upwards and close to the legs.

Doing ten deep inhalations and exhalations.

Conduit Yoga Pose

It is an ideal mood booster and helps mitigate nervousness when augmenting spinal suppleness.

From the child yoga pose sit up and hip region placed to the right for being seated on the mat.

Extending the legs straightened ahead of oneself & gradually rolling down on the back.

The knees are to be bent & feet placed flattened on the mat and near the buttocks and palms to face downward.

Inhaling as one lifts the hip region and then interlacing the hands underneath oneself & pressing the shoulder & upper arm areas onto the mat.

Lifting the hip region higher & coccyx or tailbone towards the knee area and press steadily onto the feet.

Squeezing the thigh towards one another. Holding for five to seven breaths prior to a gradual lower back to the mat.

Supporting cadaver Yoga Pose

It is an ideal tension reliever and mind-body rejuvenator.

A rolled coverlet or tough cushion is to be placed length-ways at the back of oneself or athwart the mat so that when one lies down it is underneath the tip of your scapulas or mid-part of the back.

Now lying back and allowing the body in sinking in & opening about the prop. Conclude in a supporting pose on the back with a rolled coverlet underneath the spinal column to assist in arching the upper and mid back and lengthening the lower back.

Moving arms a comfy gap from the body and turning the palms for facing upwards.

The legs are to be separated an innate space away and relaxing feet & letting them be left open.

Now scanning from tip to toes for checking any withheld tensions in the body and dispersing it.