7 Potent Yoga Poses For Depression You Can Do At Home

Are you feeling hopeless and hollow? Well, anybody can go through a depressive feeling in this busy world where no one has time for chit-chat and socialising. Depression has become a common mental issue that leaves the person with several health and personal issues, such as serious relationship and family problems, difficulty in finding and holding down a job, and consumption of drugs. Depression is a deadly mental illness that needs to be treated promptly. While medications certainly have their place in treating depression, Yoga also offers a complementary and integrative approach that addresses the multifaceted condition. Here are several reasons why Yoga poses for depression are better treatment compared to medication. 

Why Yoga Is Better Treatment For Depression? 

Yoga is a holistic approach to treating depression that addresses the root cause of the problem while promoting overall well-being. Know how Yoga is better than medications. 

Mind-body Connection

Yoga emphasises the connection between the mind and body. Poses like Balasana integrates physical movement, breathing, and mindfulness. By promoting awareness of sensations, emotions, and thoughts, Yoga helps individuals develop coping skills and self-regulation techniques to manage depressive symptoms. 

Stress-Reduction

Chronic stress is one of the reasons for depression. Yoga practices, such as gentle stretching, deep breathing and relaxation techniques, activate the body’s relaxation response and reduce levels of stress hormones like cortisol. Practising Yoga poses for depression helps alleviate the physiological effect of stress. 

Emotional Regulation

Yoga works like a therapy; it teaches individuals how to navigate and regulate their emotions effectively. An individual becomes more focused on their emotion through meditation and breathing exercises. They learn to observe and accept their emotions without judgment. 

Social Support & Connection

Participating in yoga classes or group sessions increases social connection, allowing you to share your thoughts and emotions, which is vital for mental health and well-being. It reduces the feeling of loneliness commonly associated with depression. 

Let’s discover Yoga poses for depression for your mental and inner peace. 

Yoga For Depression: Effective Poses For Your Mental Health

According to the World Health Organisation (WHO), about 280 million people worldwide have depression, including 5% of adults and 5.7% of people above 60 years of age. More and more people are relying on yoga because of its effectiveness. Therefore, we bring a quick guide on yoga poses for depression to control the symptoms of depression and promote overall well-being.

1. Balasana – Child Pose 

Balasana brings calmness to your brain and reduces the symptoms of anxiety and depression. A relaxed body can better deal with depression. Learn how to perform Balasana below: 

• Sit on the mat and kneel down with toes together and knees apart. 
• Lower your torso between your thighs, extending your arms or resting them alongside your body. 
• Give rest to your forehead. 
• Breathe deeply, feeling the gentle stretch in your back and hips. 

2. Sethu Bandhasana – Bridge Pose

Among the Yoga poses for depression, sethu bandhasana is another pose that boosts mood hormones and rejuvenates the body. Plus, it strengthens the back muscles, buttocks and hamstrings. Learn how to perform Sethu Bandhasana below: 

• Lie on the mat with your knees bent and hip-width apart. 
• Press into your feet as you lift your hips towards the ceiling, lock your fingers beneath your back or keep your palms flat on the mat. 
• Keep your neck relaxed and breathe deeply.
• Relax for a few seconds and then breathe. 

3. Adho Mukha Svanasana – Downward-Facing Dog Pose 

Adho Mukha Svanasana is among the effective yoga poses for depression that give a fresh start to your body. It increases blood flow into your body, reducing stress and enhancing mood. Learn how to perform Adho Mukha Svanasana below: 

• Stand straight on the mat with your hands up. 
• Bend and place your hands on the mat with your palms straight, lifting your hips towards the ceiling. 
• Create an inverted ‘V’ with your body. 
• Stretch the calves and hamstrings by pedalling your feet. 
• Hold the position for a few seconds, go back to the normal position, and repeat. 

4. Savasana – Corpse Pose 

When you are looking for yoga poses for depression, Savasana is one of them that helps individuals rejuvenate and helps your body relax. Learn how to perform savasana below: 

• Lie on your back with extended legs and arms by your side. 
• Close your eyes and allow your body to rest. 
• Breathe in and out. 
• Let go of all your tension with every exhale. 
• Continue till you feel relaxed and at ease. 

5. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Urdhva Mukha Svanasana not only cures depression but also fatigue. It has overall rejuvenating effects on a person’s body, letting the person come out of the stress trap. So, when you are searching for yoga poses for depression, Urdhva Mukha Svanasana can be your choice. Learn how to perform Urdhva Mukha Svanasana below:

• Lie on the mat with the face down legs following the same with the toe facing downwards and a few inches apart. 
• Place your palms near the chest on each side and lift yourself a few inches off the floor with the help of your arms. 
• Face upwards while keeping your shoulders away from your ears. 

6. Vrksasana – Tree Pose 

If there is any yoga pose that brings clarity to your mind, it is Vrksasana. Besides this, it cultivates stability and emotional equilibrium, promoting a sense of peace and centeredness. This is how Vrksasana works. Learn how to perform Vrksasana below: 

• Stand tall with feet together. 
• Place the other foot on the inner thigh or calf, avoiding the knee.
• Bring your palms together at your heart or extend them overhead like branches. 
• Find a focal point to enhance balance and concentration. 
• Rest in the same position for some time, relax and then repeat. 

7. Marjaryasana-Bitilasana – Cat-Cow Stretch

Like other yoga poses, Marjaryasana-Bitilasana comes with several benefits, such as increasing spinal flexibility, bringing awareness to the connection between breath and movement and relieving stress. This is why Marjaryasana-Bitilasana counted among the Yoga poses for depression. Learn how to perform Marjaryasana-Bitilasana below: 

• Start with your hands and knees. 
• Put your wrists right under your shoulders and knees under your hips. 
• Inhale as you arch your back, lift your tailbone and chest toward the ceiling. 
• Exhale as you round your spine, tucking your chin in the chest and drawing your belly button towards your spin 
• Go smoothly between these two poses while syncing movement with breath. 
• Repeat the process for some time. 

For more effective results, combine these Yoga poses for depression with self-care tips. 

Self-Care Tips To Reduce Depression Symptoms

‘Good Things Take Time’, but some tips can speed up the process. Check the self-care tips to reduce the depression symptoms. 

• Exercise daily
• Follow a healthy diet plan. 
• Get enough sleep. 
• Reduce screen time. 
• Celebrate small achievements. 
• Socialise yourself. 
• Play games. 
• Do what you like. 
• Seek professional therapy. 
• Maintain a journal of negative thoughts. 

Depression is a result of loss, rejection or stress. Yoga poses for depression can make a big difference as it works on the root cause. Yoga poses improve blood flow, enhance mood and reduce stress, which eventually results in reduced depression symptoms. It is better to know the reason for your depression first, to treat it properly. When you know the cause, it would be easy to treat it with the Yoga poses for depression accompanied by the self-care tips.