Using Yoga to Decrease Depression and Stress

Did you know that regular exercise can ease the symptoms of depression and stress? I know it's tough to get out of bed when you are depressed, let alone exercise and that lack of motivation is symptomatic of depression. When you are stressed it's usually because you are overloaded and adding exercise to an already busy schedule isn't easy. Luckily, one form of exercise, yoga, can ease the symptoms of depression and stress and while ideally, you would find a good beginner's class, you don't even have to leave your house to try yoga postures. Yoga has gotten very popular - you'll easily be able to find a DVD or book on yoga.

How Yoga Reduces Depression and Stress

Yoga postures or asanas help to detoxify the body by manipulating blood flow to areas of the body. The physical movement also causes the release of hormones and neurotransmitters that can elevate your mood and reduce stress. These postures are designed to move the life force of the body so that is does not become stuck and manifest as blocked energy or depression.

Have you ever taken a deep breath to calm down? The breathing exercises that go along with yoga will reduce stress and create a sense of well being. While yoga postures alone will help alleviate stress and reduce symptoms of depression, if you want a more powerful yoga experience you can incorporate breathing exercises into your routine. The humming bee breath and victorious breath exercises help with depression while baby's breath can have an extraordinary calming effect. To add breathing, you'll need to leave the house, since you will need a yoga expert to teach you the proper breathing methods. Perhaps after trying these postures for a few days you'll decide to find a class.

To reduce depression and eliminate stress a restorative yoga class, preferably one with meditation before and/or after, is ideal. Some yoga styles such as ashtanga can be physically intense and that's not what you are going after to reduce depression and stress. You may have to try more than one class until you find one that fits for you. Ideally, you'll practice yoga for at least 20 minutes a day, three times a week. While yoga can be very effective in combating stress and depression, the positive effects of yoga will be negated if you are otherwise mistreating your body.

Specific Yoga Postures to Ease Depression and Stress

Here is my list of yoga postures that help me when I am depressed or stressed. Each posture is linked to a site with directions for performing it properly. Do not be discouraged by the seemingly short list of poses. The entire sequence can easily take you 20 minutes or longer - yoga isn't about rushing through poses - it's about slowly holding poses and concentrating on proper form and breathing. Remember, it's the journey, not the destination.

Suryanamaskar or Sun Salutation

The sun salutation is a series of 12 very graceful poses. The combination of movements with the corresponding breathing is very beneficial physically and emotionally.

Simhasana or Lion Pose

The facial expressions in this posture will lighten your emotions - simha means he powerful one.

Ushtraasana or Camel Pose

The camel pose offers a relaxing stretch.

Balasana or Child's Pose

The child's pose is very peaceful pose that also promotes a feeling of safety.

Sarvangaasana or Shoulder-Stand Pose

The Should Stand benefits the entire body and as such is one of the most beneficial yoga poses.

Savasana or Corpse Pose

Don't be thrown by the name. Designed to quiet the body as well as the mind, this is perhaps the most relaxing of the yoga poses.

By S du Plessis