By Adrian Zupp
Yoga has become increasingly popular in the U.S. over the last couple of decades. Still, there are plenty of people who don’t regard it as their cup of tea. But perhaps they don’t know about some of the quite easy yoga “poses.” Easy but great at fighting depression nonetheless!
Try these yoga poses each day and there’s a good chance you’ll start feeling them having an impact on your depression:
- The Forward Fold. Much like touching your toes, but the goal is to place your hands flat on the floor beside your toes. If you can’t make it all the way, go as far as you can without real pain. Over time, you’ll become more flexible too. Try to hold the pose for at least two minutes. If you have to work up to that, that’s fine.
- Head-to-Knee Forward Bend. Sit flat on the floor with your legs together, stretched out in front of you. Keeping your torso straight, bend forward from the waist until your face is down on your legs. Stretch your arms forward, keeping them snug against your legs, palms flat on the floor. This pose can also stimulate your liver and kidneys.
- Cobra. Lie on your stomach on the floor (yes, you might want to invest in a yoga mat), palms and elbows on the floor in front of you, slightly extended. In stages, use your arms to push your torso up while keeping your legs on the floor. Your back should bend at the base and your neck should be extended. You’ll look like a cobra!
- Bridge. Lie on your back, arms flat on the floor beside you, palms down. Keeping your feet on the floor, bring your knees up so that your lower legs are roughly 90 degrees to the floor. Now, keeping your shoulders flat on the floor, raise your lower back and hold that position. As with all the poses, don’t extend to the point of pain or hold a position until you hurt yourself. Everything can be worked up to. In this case, you might want to try placing a cushion or a yoga block under your sacrum.
- Supported Headstand. As the name indicates, this is a headstand done against a wall and preferably with a friend helping you. Raise yourself – with help if necessary – so that your head is on the floor and your back to the wall. Bend your knees and put the soles of your feet against the wall as well. Take the weight on your elbows so it’s evenly distributed, and put your hands back behind your head. The act of sending blood to your brain can help with anxiety and insomnia.
The poses help with depression on a variety of levels: inducing a sense of peace; clearing of the mind; concentrating on breathing which induces relaxation; connecting with oneself; re-routing circulation; and, aiding an increase in energy.
You don’t have to be trained in yoga to do these simple poses, but as with anything new, be careful, go in stages, and understand your limitations.
Yoga will work on depression to varying degrees, from individual to individual, but its range of health benefits are well documented. And as you improve your strength and flexibility, you can increase the duration and number of your sessions as well.
Adrian Zupp is the marketing and communications writer for Screening for Mental Health, Inc.
