September 29, 2022 5 min read

Do you often find yourself feeling overwhelmed and struggling with intense negative emotions? If so, you are not alone. Depression and anxiety affect millions of people each year.

Luckily, there are many strategies that can help you manage these conditions, including yoga poses for depression and anxiety. This blog post will discuss yoga poses that can help you feel better mentally and emotionally. Keep reading to learn more!

How do yoga poses for depression and anxiety work?

According to the Harvard Mental Health Letter, recent research suggests that yoga can:

  • Decrease the effects of stress.
  • Help with anxiety and depression.
  • Be a technique for self-soothing comparable to meditation, relaxation, and exercise.
  • Improve energy.

Yoga is a form of physical exercise involving various body positions, breathing techniques, and meditation. The therapy may assist with depression and its symptoms, such as concentration difficulties and energy loss. In addition, yoga poses for depression and anxiety are a great way to deal with your health issues.

Why Use Yoga For Depression And Anxiety?

Anxiety and depression are treatable through a variety of methods. However, the majority of supposed solutions to the problem are ineffective. Here is where yoga fills the gap.

Most people think of the physical aspects of yoga when they hear the term, but yoga is much more than that. As effective as meditation, yoga incorporates breathing exercises and is known for its effectiveness.

Most research indicates that yoga can affect your stress response, reaction to fear, and the centers of your brain that are essential for combating depression and anxiety. Also, it has been discovered that slow breathing affects the brain cells that regulate calm behavior. All of these points demonstrate the growing body of evidence that yoga and meditation are effective treatments for particular mental health issues.

For the majority of patients, medication is the first line of defense against depression and anxiety. Unfortunately, the majority of patients find side effects unpleasant and undesirable. In addition, over 30 percent of patients who take medication develop drug resistance over time.

Therefore, most people with anxiety or depression prefer alternative treatments to conventional medicine. Doing yoga poses for depression and anxiety is a great alternative to medicines.

Yoga therapy is safe, inexpensive, and an effective long-term treatment for anxiety and depression. The majority of yoga practices include numerous techniques used to treat anxiety, such as cognitive reframing, relaxation techniques that emphasize breathing, mindfulness of sensory input, concentration, and coping with distress, among others.

Yoga Poses For Depression and Anxiety

1. Easy Pose

Easy pose is the traditional meditation position, which consists of sitting on the floor with crossed legs and a straight spine. Although many may not consider easy pose a yoga pose, it can be an effective method for regaining the confidence you need to manage anxiety, depression, and chronic stress.

How to do it:

  • Cross your legs and sit on the floor or a yoga mat with your legs crossed.
  • Align your torso and hips so that your spine is straight and sturdy.
  • Stretch out your tailbone.
  • Move your shoulders downward and backward.
  • Your arms should rest on your knees.
  • Close your eyes and inhale deeply and slowly.
  • Concentrate your focus on your heart.
  • You may remain here for as long as you wish.

2. Downward Facing Dog Pose

This is one of the most dynamic yoga poses for depression and anxiety, and its flow is known to improve blood circulation throughout the body.

By increasing our circulation, we can experience more energy and mental clarity, enhancing our ability to deal with stressful or anxious situations.

How to do it:

  • Come to all four with a flat back on your hands and knees.
  • Lift your hips by pressing your toes against the ground.
  • Stretch out your arms and legs.
  • To rise, push against the floor with your hands to your hips.
  • Your body should come to an inverted V position.
  • If your legs feel tight, it is acceptable to bend your knees.
  • After taking a few breaths, release the pose gently.

3. Child Pose

This is one of the best yoga poses for depression and anxiety, also known as balasana, which is known as a relaxing pose. It has a revitalizing effect on the body. This yoga pose can also be used to alleviate back and neck pain.

How to do it:

  • Kneel on your yoga mat with your toes together, and your knees are slightly wider than your hips.
  • Extend your arms and chest forward while bending forward.
  • Rest your head on your mat or a blanket while extending your arms above your head.
  • Take a deep breath, then gently raise yourself back to a sitting position.

4. Cat Cow Pose

This pose aids in the release of spinal tension. Cat Cow pose is counted among the best yoga poses for depression and anxiety. It can increase your flexibility and calm you.

How to do it:

  • Start on your hands and knees on the ground. Start in a neutral spine position with a flat back and contracted abs. Take a big deep inhale.
  • Exhaling, round your spine up toward the ceiling. Put your chin against your chest and relax your neck. This is your feline form.
  • On your inhale, arch your back and relax and loosen your stomach. Next, raise your head and tailbone in the direction of the sky. This represents the Cow aspect of the pose.
  • Continue rotating between Cat Pose and Cow Pose while coordinating your breath with each movement; inhale for Cow Pose and exhale for Cat Pose.
  • Repeat for at least ten rounds until your neck, spine, hips, and abdominals are warmed up.

5. Corpse Pose

This is one of the most popular yoga poses for depression and anxiety. Corpse Pose is the final or concluding pose of a yoga practice. One can also practice meditation while in corpse pose. It relaxes and rejuvenates the body.

How to do it:

  • On your mat, lie on your back.
  • Place your arms a few inches away from your body on the ground.
  • Face your palms upward.
  • Keep your knees slightly apart, and toes pointed outward.
  • Close your eyes and relax every part of your body, including your toes, ankles, shins, calves, left knee, right knee, etc., until you have relaxed every part of your body.
  • After you feel completely relaxed, continue to breathe slowly and deeply from the abdomen.
  • You may remain here for as long as you wish.
  • After finishing, roll onto your right side for a moment before standing up.

Yoga may be a helpful tool for you if you are struggling with depression or anxiety. There are many yoga poses for depression and anxiety that can help improve your mood and alleviate symptoms of these conditions.

Yoga can help you get your life back in order, regardless of whether you are suffering from insomnia, struggling with pain, or have just lost your zest for living. We hope this blog post has given you some ideas about which poses might work best for you. Yoga is a great way to take care of yourself physically and mentally. Give it a try and see how you feel!


Nikita Parihar
Nikita Parihar

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