Yoga breathing, stretching and postures help reduce stress and enhance your energy to support a positive outlook on life. Studies have shown that yoga may relieve anxiety and depression, according to the April 2009 issue of "Harvard Mental Health Letter." Its self-soothing effects are similar to exercise, relaxation and socializing with friends.
How It Helps
Practicing yoga means taking time to look within. As you learn or practice a yoga posture, your mind is focused in your body to get the details of alignment. This mental concentration, coupled with the physical benefits of breathing and stretching, brings your emotions into balance.
Tree Pose
Increase your confidence, balance and tranquility in Tree Pose. Stand with your feet about hip-width apart. Shift your weight onto the left foot and bend your right knee. Now lift your right foot and place the sole against the inner left thigh or calf. Press the right foot gently against the left leg, right toes pointing toward the floor. Press back on the right foot with the left leg. Press palms together in front of your chest. Gaze softly at a fixed point about 4 or 5 feet in front of you. Hold for several breaths; repeat on the other side.
Cow Pose and Cat Pose
Starting on your hands and knees, keep your shoulders stationary as you lower your belly down, lifting your sit bones and looking up, if it's comfortable for your neck. This resembles an old horse or cow with a sunken spine. Inhale in Cow Pose, then exhale as you reverse the spinal curve, arching your back upward like a frightened cat. Tuck your chin toward the chest in Cat Pose. Go back and forth from Cow Pose to Cat Pose several times. This works all the vertebrae of your spine, enlivens your energy and relieves stress.
Easy Cross-Legged Pose
Open your chest for proper breathing and get a sense of calm connection with the Earth. Seated on the floor, come to a comfortable, cross-legged position. You may choose to sit on a small cushion to elevate your hips and take strain off the knees. Bring one heel in toward your groin. The other foot is on the floor in front of you, or bring it into your lap. Feel grounded through your sitting bones as the crown of your head lifts and your spine grows tall. Take a few slow, deep breaths and relax.
The Breath Connection
Breathe in to a count of 4, and out to a count of 4. Concentrating on the breath makes you more mindful in the present moment and less apt to run away with your thoughts. Try this same exercise while walking. Count your steps for each inhale and exhale. If you can make the exhale longer than the inhale, that may help you relax and purge old, stale air from your lungs. Clean, fresh oxygen boosts your energy and attitude.
More Yoga to Ward off Depression
The Bridge Pose activates your thyroid gland to improve your mood and energy level. Shoulderstand also recharges the thyroid and boosts your energy while it relieves stress. Standing Forward Bend improves blood flow to the brain as it releases neck and shoulder tension. Relaxation Pose activates your brain's anti-stress chemicals called endorphins, as you let go of unnecessary muscle tension.
