Yoga For Managing Anxiety And Depression
Anxiety and depression can occur chronically or be triggered by specific events. When you do yoga every day, you begin to chip away at both mood disorders. Anxiety and depression are somewhat of a co-occurring disorder based on the truism that what goes up, must come down. Anxiety is a state of arousal, and the depression that often follows is the natural coming down consequence.
When you fight off anxiety, youre much less likely to fall into depression. If it should occur, you can end the cycle through self-care.
Depression is often triggered by the repressed emotions associated with anxiety. We fight all of the negative emotions we have instead of acknowledging and accepting. Yoga asks us to look into ourselves and see the truth.
Its a slow process which makes it less terrifying. We really cant expect to dig through all our old emotions that cause anxiety and depression in our first yoga class. That would be too overwhelming.
How It Helps The Mind And Body
Many yoga benefits are physical, ranging from increased strength and flexibility to lower blood pressure. But a regular yoga practice also provides a variety of mental health benefits, such as stress relief and improved well-being, while increasing spirituality at the same time.
Certain poses can be done just about anywhere, and a yoga session can go for hours or minutes depending on your schedule. Enjoy the many benefits of yoga by engaging in this practice in a way that fits your lifestyle best.
Yoga derives its name from the word yoke, which means to bring together. And it does just thatbringing together the mind, body, and spirit. Whether you use it for spiritual transformation, stress management, or physical well-being, yoga’s benefits are numerous.
Getting The Most Out Of Yoga
When you’re in a yoga pose, think about how you can unite your body, mind, and breathing. Even a simple pose like mountain pose is a stress reliever when you focus on keeping your breathing slow and even, and visualize yourself as firm and steady as a mountain.
Stay ‘in the moment.’ When we’re under stress, we’re often thinking about what we need to do in the future or what we could have done better in the past . Instead of letting your thoughts wander as you do yoga, think about what your body and breath are doing in this moment. Notice how a particular muscle or area of the body feels. Focus on breathing in slowly as your body stretches tall, and breathing out slowly as you curl up.
Being in the moment like this helps you build your ability to focus and concentrate, which helps in all aspects of life.
Use your breathing when things get difficult. When a yoga pose feels challenging, imagine sending your breath to the area in your body that feels stiff or tight. Does it help? You can use this skill in the rest of your life, too. Whenever something challenges you a tough homework problem, an argument with a parent try to focus on your breathing. You may be surprised by how much better you deal with the situation.
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Which Poses Work Best
My personal favorite pose is childs pose. I love it because it stretches out your shoulders, which are often where we hold a lot of tension and its a very soothing and relaxing position to just breath in.
Standing forward bend is a really good pose because its easy to do anywhere, you dont have to lie down. It stretches out your lower body and helps to get your blood flowing.
Eagle pose is a great one for taking your mind off the world. It requires a lot of focus to balance in this pose, so youll have to shut out thoughts of anything but keeping yourself balanced.
If youre looking for some stress-busting routines then there is a YouTube channel that I strongly recommend. Its called Yoga with Adriene. Shes a great instructor and has loads of full routines for free on her channel.
Among them, you can find a quick 7 minutes stress relief routine and for when you have the time there is a longer 35-minute routine.
Yoga Molds Your Brain In Very Good Ways As You Age
In addition to keeping your body young, yoga turns back the years on your brain, too. In one 2017 study published in the journal International Pschogeriatrics, older adults with mild cognitive impairment spent 12 weeks either practicing Kundalini yoga or memory training. While both groups memory improved, the yoga group saw a boost in executive functioning and emotional resilience, possibly due to the chanting in this yoga that strengthens verbal and visual skills, the researchers report.
Additional observational research on mindfulness and meditation sheds light on how classes may actually influence your brain structure, says Greenberg. Studies looking at how the brain changes before and after meditation found that brain structures involved in awareness, attention and self-related thinking changed in structure and increased in volume, he says. Plus, theres your memory. After eight weeks of meditation training, research found that the hippocampus, which is involved in learning and memory, developed more gray matter density, he notes.
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Yoga Is More Than Just Stretching
Lots of people think of yoga as stretching or twisting the body into various impossible-looking pretzel shapes. But yoga is easier than it looks. There are simple poses as well as complicated ones, so there’s something for every ability. Yoga requires no special equipment, so you can do it almost anywhere.
Yoga poses are good exercise and can help loosen up the tense muscles in your body. The areas of the body that tend to carry the most stress are the neck, shoulders, and back. But other parts of the body also can benefit from simple yoga stretches.
Yoga is so much more than just physical exercise, though. The key to getting the best out of each pose is to focus not only on your body, but also on your mind and breathing.
Start With Some Mindfulness
Lets start with your breath. This is a great way to slow down, become present in the moment and connect with yourself:
Do this four times .
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Having A Regular Routine Helps Sleep Patterns
There are many ways to create a regular routine and yoga can help. Try going to bed and waking up at the same time daily. Before bed, dont watch TV or handle your phone.
In lieu of overstimulating your mind before bed, do yoga.
Yoga helps create a routine and reminds you to listen to your body. When you can feel the tension, you can breathe into those areas and create more relaxation.
Scientific Proof That Yoga Helps You Have A Restful Sleep
Guest Post by Meera Watts
You are probably aware of yogas relaxing benefits, but you may not know just how effective it can be for sleep.
Stress and anxiety are an all-too-common cause of insomnia. Yoga is extremely effective in reducing stress. It lowers the stress-induced cortisol levels that trigger our fight or flight response the very response that makes us feel wired when we should be falling asleep.
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How Does Yoga Relieve Stress
The better question might be how doesnt yoga relieve stress? As a practice, yoga triggers the bodys parasympathetic nervous system, which when activated, signals the body and mind to relax. The deep breathing we practice in yoga helps calm you, lowering blood pressure, decreasing your heart rate, and focusing your thoughts and attention. The gentle asanas allow you to tune into your body, stretch and strengthen your muscles, release tension, and ease pain.
Yoga also has been shown to decrease the levels of cortisol, or the stress hormone, in the body. It can improve your sleep, digestion, immune systemall of which are impacted by stress. It can ease depression, sadness, and mood swings by restoring dopamine and serotonin in the brain. Yoga also tones the vagus nerveotherwise known as the well-being nervewhich, according to research, allows people to more easily shift from a stressed to a relaxed state.
There are many benefits of yoga. But the best thing about it is that the more you practice, the more prepared youll be to mange daily stress and emotionally and physically fraught situations as they arise.
Yoga For Stress Management
Somewhere along the line you may have decided you are simply not the yoga type. Sure, you’ve heard the raves about yoga for stress management, but you can barely touch your toes. So there’s no way you’re going to stand on your head or twist your foot behind your neck like a human pretzel. And meditate? Last time you tried to lie still for three minutes you ended up obsessing about the stack of bills on your desk and what to have for dinner. Not exactly Zen material.
But now that everyone in America seems to be acquainted with the physical and psychological benefits of yoga for stress management and more, you may be feeling a little left out. And so you should.
“The benefits of yoga include decreased stress and tension, increased strength and balance, increased flexibility, lowered blood pressure and reduced cortisol levels,” says Beth Shaw, Founder/President of Yogafit Training Systems, Worldwide, Inc., in Torrance, Calif.
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Yoga Helps You Chill Out And Stay Sharp
The deep breathing and meditation may work on whats called the HPA axis , which controls your sympathetic nervous system as well as the parasympathetic nervous system . Yoga may reduce the SNS and increase the PNS, resulting in a reduction in heart rate and blood pressure, says Greenberg. Your brain takes cues from your body , so when your body is calming down, your brain gets the message that all is well.
Psychological Benefits Of Yoga
Stress and anxiety often include experiences of racing thoughts, overwhelming mental checklists and/or anticipation and worry about future events. Through mindful cuing from your instructor, yoga can help:
- Promote compassionate observation of the dialogue in your head
- Provide space for intentional thought patterns
- Aid in present-moment awareness
- Increase self-connection
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Can Yoga Help Reduce Stress And Anxiety
Yoga is an Eastern practice that has been around for thousands of years. The basic principles of yoga start with breathing which is done in coordination with movement into different physical postures and a practice of meditation. The word yoga is a derivative of the word yoke . You might be able to ascertain from the combination of movement, breathing and meditation, that yoga can relax the mind, body, and spirit. Just using proper breathing techniques can be a start to the reduction of stress and the quelling of anxious thoughts. Meditation is used worldwide as a way to center oneself and release the bad energy and unpleasant thoughts we all experience.
Many cultures, particularly Americans, consider yoga as a great addition to a fitness program and some even practice it for weight loss and muscle toning. While that is a possible side effect of practicing yoga, fitness is not the main goal. Stress reduction, clearer minds, and stronger bodies are what yoga can produce when practiced regularly. Even 10 minutes of yoga in the morning or before bed can be a game changer especially for people suffering from overwhelm and anxiety. Just yoga breathing even without the movement can be helpful.
Can yoga help with any physical and mental issues I might have?
Studies have shown that yoga can help with self-compassion and increased mindfulness thus reducing stress. Getting into a better mood, being kinder to oneself, more positive and grateful can help with depression.
Easy Grounding Yoga Exercises That Will Help Calm Your Anxiety
If you are looking for yoga exercises that can calm you, you have come to the right place. In this article, we will discuss a few excellent exercises you can do to de-stress and relieve anxiety.
“Grounded” isn’t just a word used by yoga teachers. It’s a very important idea for our health and well-being as a whole. People spend a lot of time in their heads. We focus our energy upwards by thinking, stressing, worrying, wondering, and making up stories. To be grounded, we need to re-direct our energy downwards.
Grounding is also a method mental health professionals often recommend. Although not everyone can use the same grounding techniques or yoga poses, it’s important to find a few go-to skills that can keep you from getting burned out.
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Does Yoga Help With Anxiety
If you suffer from anxiety, then you know probably know well the feeling of tension and dread that can build. The knots in your stomach or the feeling of fighting for your breath. It can be debilitating.
Having tools to manage these feelings can allow you to take control back in your life. Yoga is a useful tool for this because you can do it anywhere, you dont need anything other than yourself. If you have a quiet space you can do some simple poses, or if not, you can just use the breathing techniques to help you find your center.
Using the tools, you learn in yoga can just interrupt the cycle of worry that builds into anxiety. This is the first step in managing anxiety problems.
Try These Yoga Poses For Stress Relief
According to a research conducted by ICICI Lombard General Insurance, 74 percent of women and 80 percent of men live under stress because of overload of work and insufficient rest. Many lay awake at night due to stress. And to get relief from this stress, people are searching for newer ways like calming teas, sound therapy and spa treatments. However, one of the best ways to beat the stress is not new, but rather an ancient practice: Yoga. Practicing yoga lowers your blood pressure and relieves symptoms of depression and anxiety. It is not only a great stress reliever but is also effective in releasing physical tension. Here is a list of yoga asanas that will help reduce stress and anxiety..Also Read – Cervical Cancer Diet: Eggs To Carrots, 5 Food Items That Can Help Fight Cervical Cancer – Watch Video
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India Will Replace All Western Nations To Be The Country With The Largest Number Of Heart Diseases In The Coming Decade An Association Has Warned
Yoga can help prevent cardiovascular diseases that have significantly gone up due to poor lifestyle choices, lack of exercise, wrong diet and increased stress, and may develop into an epidemic in India in the coming decade, according to eminent experts.
India will replace all western nations to be the country with the largest number of heart diseases in the coming decade, the American Academy of Yoga and Meditation has warned.
AAYM is a non-profit organisation of physicians, scientists, and other academicians who hold regular teaching lessons for physicians to understand and use yoga in clinical practice.
With an epidemic of diabetes mellitus and hypertension, India is slated to be the world’s cardiovascular disease capital, said the American academy which along with its public platform called the Ganges Mississippi dialogue, is holding an online symposium to highlight how yoga can be used to prevent cardiovascular diseases.
These diseases, including heart attack, stroke, hypertension, diabetes mellitus, heart failure, and atrial fibrillation, to name a few, can be either prevented or alleviated by yoga, a statement said.
This programme, held on World Heart Day on September 29, will be broadcast in the US and internationally to raise awareness on October 3, it said.
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How Can Yoga Help To Overcome Stress
Regular practice and belief are the key points before you expect any positive result. You must believe in yourself and the fact that you will get rid of stress with the help of regular practice. Some postures in yoga help you to feel relaxed, at ease and relieved from all that has been running in your mind. Notice the children in your family or around you they often forget their worries by playing and cracking jokes with their friends. The like-minded kids around them and the body movements while they play help them ease down the stress. That is exactly what yoga does to you!
As we grow, our responsibilities increase and we forget to be cheerful. It adds to our stress and we often fall into negative ways of overcoming stress such as alcoholism, drugs, and antidepressants. Some even take catastrophic steps. Yoga helps combat this by managing the stress for you. Lets understand the different advantages of yoga for stress management.
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