8 Simple asanas to kick depression out!

Many researches show how practicing Yoga can help to lower anxiety and stress levels, which also benefits in the prevention of depression, speeding up its recovery. Yoga boosts brainpower. The following asanas will help you to get the right state of mind in order to overcome depression.

If you also would like to know how to heal depression in a natural way, using the Ayurvedic approach and / or the Bio-decoding one, please check our previous post. How to address depression (Ayurveda & Biodecoding)

All the following pictures belong to Vedapulse.

1-Supta Padangusthasana (Reclining Big Toe Pose)

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Lying on your back, strengthen and straighten your legs. Inhale, bend the right knee and take hold of the right foot with the right hand (first two fingers of the right hand around the big toe, you can also help yourself with a cord, trap or elastic). As you exhale, straighten the right knee pushing the right heel up toward the ceiling. The right arm remains straight. Hold each side for 1 to 2 minutes.

Benefits:

2-Parivrtta Janu Sirsasana (revolved head to knee pose)

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Bring the left foot into the perineum. Rotate the pelvis to the left side until the left hip joint will not be aligned as the straight right leg. Press the right knee toward the floor, lengthening through the heel. Breath in, and breath out when bringing the torso down towards the right foot, and try to grasp it with your left hand, while with the right one you grab your left knee.

3- Uttanasana (intense extension pose)

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With your chest open, inhale, bring your arms out to the sides and over your head. Your back should be straight while bending down from your hip joints. Lift and separate the sitting bones. Keep weight toward the heels to prevent hyperextension of the knees. When possible place your palms on the on the sides. Do not force it, and celebrate any little achievement!

4- Depada Pidam (bridge pose)

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Bent your knees while laying on the back, feet aligned to the hips apart. Turn the toes in a bit. Lengthen the neck and feel how the shoulder blades are flat on the floor. Stretch the arms down beside you with the palms pressing the floor. Inhale and lift the tailbone and hips up until you rest on the tops of the shoulders, keeping the lower back in neutral position. Exhale while you come back to the starting position.

5- Adho Mukha Svanasana (downward facing dog)

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Start on your knees, aligning them to your hip joints, separate your feet, turning inside your toes. Hands are aligned to the shoulders, bring them forward  keeping the arms straight, inhale and drop the chest toward the floor. Exhale straighten the legs, keeping the heels up as you lengthen the arms, shoulders, torso up making a straight line from hands to tailbone. Then let the heels slowly descend if you can keep the sitting bones lifted.

6-Viparita Karani (special inversion)

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Place a folded blanket under your back to support your hips ad shoulders. Sit with the sitting bones on the wall (it should touch the wall). Use your hands to roll yourself onto your back, straighten your legs vertically up the wall and relax your upper body.

7-Savasana (corpse pose (relaxation pose))

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Lay on your back with the legs slightly apart and stretched long. Keep the body warm. Pull the shoulders down and tuck them under you as you lengthen the arms, palms up, lengthen the neck. Inhale deeply, exhale and allow the whole body to let go and comfortably relax, releasing all tension held. Then release the mind by focusing on your breathing.

8- Baddha Konasana (bound angle sitting pose)

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Pressing the soles of the feet together, pull both feet toward you as much as possible and open the knees to the sides. Keep the head, neck, and back straight while the shoulders are down. Interlock your fingers and hold with your hands the feet. Open the knees, with every exhalation.

 

Good moment to make a reflection in case you often suffer from it. In case you know someone that could benefit from this information, please feel free to share. Knowledge is power, let’s keep the empowering cycle running. All the best my sister!

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