The Best Yoga Asanas for Mental Health
Unlike a physical malady or any injury to the body, what goes on inside the mind is invisible to all. Therefore, it is of utmost importance that we each take up the responsibility of our own mental health. It is essential to understand that in order to live a productive and fulfilled life, we need to look after our mental health. Practices such as yoga, spirituality, meditation cultivate the art of mindful living warding off mental health issues such as anxiety, and depression. According to World Health Organization (WHO), the statistics for depression stands at over 264 million people globally. And these numbers are further magnified during the COVID pandemic. Depression is a common mental disorder that affects people of all ages. Mental health pertains to the state of the mind, and how we engage with it. This is a big factor in determining our overall well-being.
Mental Health problems are usually caused by a combination of social, psychological and biological factors. Traumatic life events such as unemployment, death of a close one, psychological trauma etc., are more likely to cause depression, anxiety and suicidal tendencies. There is an established correlation between depression and physical health.
You can start with these simple but powerful asanas thrice a week or more spending about 1-3 minutes with each pose. You can gradually increase the duration and add even more challenging postures to your routine. When you practice these asanas, keep your focus on the mental well-being benefits that yoga brings.
Yoga Asanas
- Ek Padasana
Begin with Samastithi. Keep your back straight as you stretch your arms up and join your palms in Pranam. Exhale and bend your upper body forward and until it is parallel to the floor. Keep your arms beside your ears. Slowly lift your right leg upwards behind you, keeping it straight. Focus your gaze to a point on the floor to maintain balance
- Bhujangasana – Cobra Pose
Lie down flat on your stomach with palms placed under your shoulders. Keep your feet together, with toes on the ground. Inhale completely (Purak), hold your breath (Kumbakh) and then lift your head, shoulders and torso up at a 30 degree angle. Ensure that your navel remains on the floor, your shoulders are broad and head slightly raised upwards. Slowly bring your torso down and then exhale breath (Rechak)
- Ustrasana – Camel Pose
Kneel on the yoga mat and place your hands on the hips. Simultaneously, arch your back and slide your palms over your feet till the arms are straight. Do not strain or flex your neck but keep it in a neutral position. Stay in this posture for a couple of breaths. Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them back to your hips as you straighten up.
- Halasana – Plough Pose
Lie down on your back, and place your palms on the floor beside your body. Using your abdominal muscles, lift your legs up 90 degrees. Press your palms firmly onto the floor and allow your legs to fall back behind your head. Allow your middle and lower back to lift off the floor to enable your toes to touch the floor behind. Try to bring your chest as close to your chin as possible. The palms can remain flat on the floor but one may bend the arms at the elbow and support the back with the palms as per their level of comfort
The mind is at the very centre of your overall state of health. What happens within you is what gets reflected on the outside too. When you are mentally fit and strong, this shows up in your body as health and vitality. Practice yoga regularly along with meditation, and pranayama exercises to stay at the peak of your physical and mental health.
