Depression is a chronic illness that affects the way you think, feel and behave. Stress is a big part of depression, and yoga helps relieve stress. Opening yoga poses, practiced regularly, may help combat depression. As with any new exercise routine, consult your doctor first.
Supported Downward Facing Dog Pose
While on your hands and knees, lift the knees off the floor and form your body into a V-shape. Place your head on a pillow or yoga bolster to help relax the neck. Hold for three minutes. According to senior Iyengar teacher Patricia Walden, supported downward facing dog pose is grounding and stabilizing for the emotions. She recommends regular practice of the pose for those suffering from depression.
Reclining Cross-Legged Pose
Supta svastikasana, or reclining cross-legged pose, is a restorative pose that is both energizing and quieting, says Walden. Place a yoga bolster on the floor perpendicular to a wall. Place a folded towel on the bolster at the end closest to the wall. Lay your back on the bolster with your head on the folded towel and cross your legs. Stay in the pose for five minutes, then cross your legs the opposite way and repeat.
Intense Forward Stretch
Intense forward stretch, or uttanasana, will reduce depression if practiced regularly, according to yoga master B.K.S. Iyengar. While standing, bend the knees slightly and bring your hands to the floor. Slowly straighten the knees by lifting the tailbone up toward the ceiling. Hold for one minute and exit by bending the knees slightly and rolling up to standing slowly. If touching the floor is too difficult, you may place your hands on a chair or yoga blocks.
Supported Bridge Pose
Supported bridge pose, or satubandha sarvangasana, combats depression, says Iyengar. Place two yoga bolsters in a vertical position and lay your body face up on the bolsters. Allow the back of your head and top of your shoulders to touch the floor. Relax your arms with the palms facing up and relax your neck. Stay in the pose for up to eight minutes. To exit the pose, slowly roll to one side.
References
- MayoClinic.com: Depression
- Yoga, the Path to Holistic Health; B.K.S. Iyengar; 2001
- Yoga as Medicine; Timothy McCall, M.D.; 2007
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