People who earlier questioned the effectiveness of yoga are now talking about doing yoga for anxiety and depression. They are joining online yoga classes and incorporating yoga into their routine. But why is that so? Is there a new revelation about the effectiveness of yoga for anxiety and depression? Researchers and doctors are trying to understand more about the therapeutic effects of yoga on various mental health concerns. The results of studies done on the mental health benefits of yoga are overwhelmingly positive. Some research studies show that yoga can even be prescribed by therapists. If you or someone you love is getting affected by any mental health problem, yoga can prove to be the right solution for you. Even if no one is affected by any mental concern, you should know about how yoga can support your mental health daily. Down below, we have discussed various mental health benefits of yoga. We have also mentioned the name of a few yoga asanas that are both easy to do and effective. Keep reading.
Benefits of Yoga for Anxiety
It is indeed true that a healthy mind resides in a healthy body. People do yoga for mental health for the same reason; it makes your body healthy which ultimately paves the way for a healthy mind. Now, that is an indirect benefit of yoga for anxiety and depression. There are some direct benefits too. Here are 5 mental health benefits of yoga:
1. Anger Reduction and Management
Have you ever seen a yoga practitioner who has anger issues? Most probably not. Well, that is because yoga can help you in both reducing anger and managing it. If you are someone who gets angry at peoples mistakes or some little unlucky happenstances, you should try yoga. According to studies conducted on both adolescents and adults, daily yoga practice has been shown to reduce anger and increase their ability to manage anger. Not only that but breathing exercises yoga are also found to reduce verbal aggression in people.
2. Reduces Anxiety
Anxiety is the most common mental health problem that people face. While feeling anxious once in a while is normal, regular anxiety attacks without any serious cause can be detrimental to your health. Thankfully, you can do yoga for anxiety reduction too. According to various studies done on yoga, researchers have concluded that yoga can reduce anxiety symptoms, including a very common form of anxiety called performance anxiety. Yoga helps you feel more comfortable in your body and consequently, it boosts your confidence. Doing yoga for anxiety can show results in 10-12 weeks. The best part is that these results are not temporary fixes but a permanent change if you incorporate yoga into your daily routine.
3. Helps You in Getting Sound Sleep
We all know how crucial sleep is for maintaining both our physical and mental health. If you miss your sound sleep for a few consecutive days, its effect can easily be seen in your behavior. People who cant get sound sleep are often found to lose their temper easily. If you have both sleep and mental health issues, you should try yoga for mental health benefits. According to studies, yoga can even treat insomnia severity. It improves your sleep quality and aids you in getting a calm mind in the morning.
4. Reduces PTSD
Post-traumatic stress disorder (commonly known as PTSD) is a mental health problem that is caused by directly experiencing or witnessing a scary, dangerous, or traumatic event. It seriously affects the quality of life as the flashbacks of the event keep coming back. Mental health yoga can help in significantly reducing PTSD symptoms. Regular practice of yoga is seen to help people in dealing with memories. A study on women with PTSD symptoms found that mental health yoga reduces PTSD symptoms to the extent that 52 percent of the women no longer met the criteria of post-traumatic stress disorder after practicing yoga.
5. Lightens Up Your Mood
If you have tried yoga even for just a few days, you might already have experienced the benefit of yoga for relaxation. After doing yoga asanas, you feel positive about your health and environment. You can also do yoga for depression as a study conducted in prison showed that its continued practice can reduce psychological stress even in very distressing conditions.
Yoga Asanas for Anxiety and Depression
Mere knowing about the benefits is not enough. You have to do yoga for anxiety and depression management. Here are 3 best yoga for depression and anxiety:
This is the most common position that people sit in while doing pranayama or meditation. In this position, our body weight is distributed symmetrically and it also helps you feel grounded. Furthermore, it is considered the easiest of all yoga asanas for anxiety and depression.
2. Adho Mukha Svanasana
Downward facing dog or Adho Mukha Svanasana is considered the best yoga for depression as it boosts the supply of blood to your brain and helps in releasing feel-good hormones. Stretching your arms, spine, and legs also gives you a feeling of liberation. If you were planning to do yoga for the mind, this is a yoga asana you must try.
3. Salamba Sarvangasana
Once you have some experience of doing yoga for anxiety, then you should try Salamba Sarvangasana as it requires body flexibility to do. Just like the downward-facing dog, this asana also increases blood supply to your brain. While doing this yoga, you feel your breath and body and that makes you feel grounded. If you were searching for how to overcome anxiety, yoga can be one answer. As you just read, you can do yoga for depression, anxiety, and PTSD. The best part here is that you can also run parallel treatment with yoga. There are no side effects of yoga asanas and that makes it safer to do. Start doing yoga now and feel its benefits for both your physical and mental health.
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