Yoga For Depression – I
Asanas that will help you deal with depression
 

Depression is one of the worst diseases that humans can ever suffer from. In this state everything seems bad and life does not seem worth living. It is the most unnatural state, yet everyone goes through it at some point or another.

This week, these techniques may not cure your depression but may help you face this mental state. To start with, always remember the simple saying - 'this too shall pass'.

Caution: Those who've had a surgery recently, or those with high blood pressure, gynaecological problems or stomach ailments should consult their doctor before attempting Exercise 1 and 2.

 

EX 1A, 1B

 

Exercise 1

• Sit back on your heels, as shown

• Bend your arms at the waist, with elbows close to the body

• Raise both fists up, a bit higher than head, keep elbows close to body

• Exhale forcefully through the mouth (with your cheeks puffed up) as you pull your arms down, taking your elbows behind the waist, as shown

• Repeat 20 times. Exhalation should be rapid and the movements should be smooth and not jerky

• Inhale deeply and slowly

• Exhale slowly.

EXERCISE-2

 

Exercise 2

• Sit back on your heels as shown, placing your palms on the knees, as shown. Keep your back straight and close your eyes

• Exhale forcefully and rapidly through the nose in quick successions, pulling the stomach in towards the spine as you exhale. Inhalation will be automatic and passive between every two exhalations

• Practice 50 exhalations at a stretch

• Repeat thrice.

EXERCISE-3

 

Exercise 3

• This exercise should be one smooth, flowing movement without any jerks

• Sit in padmasana

• Inhale very slowly and deeply as the abdomen expands fully and completely

• Now expand the ribs and chest, lifting them up and out. Feel the air enter and expand your lower lungs

• Keep inhaling slowly and feel the air enter and expand your upper lungs so that your shoulders and collar bone rise slightly

• Slowly and gradually exhale, relaxing the shoulders, collar bone and upper chest

• Keep exhaling. Relax the chest and gently pull the diaphragm up and the abdomen in, towards the spine so that you empty the lungs as much as you can

• Hold the breath out and then start again

• Do 5-10 rounds.