Yoga for mental wellness

YOGA : A BOON FOR MENTAL WELLNESS 

In this blog we will be learning how we can use Yoga (Yog in Sanskrit) for our mental well being and to treat mental issues .We will discuss about different asanas and pranayamas one should inculcate in thier daily routine to improve one's lifestyle and heath .

"Yoga" derived from the Sanskrit word "Yuj" means to unite . Yoga is not only about performing several asanas which improves one's flexibility , rather it involves various domains of health such as internal healing ,mental stability, chakra balancing , etc . Yoga teaches us to establish a connection with the nature around us and  draw the energy present around us which is not visible by naked eyes that heals us.

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The following Asanas can help you to improve your concentration,reduce anxiety and tensions from your mind -

•Asanas to cure mental health  :-

1) Sukhasana -

(Also known as easy pose) . This asana is performed while in the seated postion on a flat surface .Performing this asana helps in reducing stress and relaxing your mind . It is also helpful in improving heart's health.

2) Shavasana - 

(Also known as corpse pose).This asana is performed while lying on back on a plain surface .This asana helps relax your body & mind , empties your mind from thoughts and improves sleep .

3) Uttanasana - 

(Also known as Forward bend standing).This asana is performed while standing and bending body at the abdomen region .This asana helps stretch your entire body and release the tension .

4) Ardh Matsyendrasana -

 

(Also known as Half Lord of the fishes Pose).This asana is performed while in a seated position.This asana includes twisting of spine which helps calm the mind and fix stress and mild depression.This Also helps to stretch back and abdominal muscles and restores digestive problems.

5) Balasana -

 

(Also known as Child's pose).This asana is performed while in a kneeling position and bending/ leaning forward with head on the floor or any flat surface .This asana helps to calm mind,relieve knee pain and cure digestive problems. This also helps stretch back and hips muscles .

Pranayamas are also very beneficial in improving mental health as Pranayamas include different breathing techniques and exercises which help to improve the oxygen reaching your brain .

Some important pranayama are provided below :-

1) Anulom Vilom -

Also known as Nadi-Shodhana Pranayam or alternate nostrils breathing .This pranayama involves breathing through alternate nostrils while in Sukhasana or any comfortable seated position .This asanas helps to calm your mind ,balance body's energy levels or nadis and improves our intake capacity or tidal volume capacity .

2) kapalbhati -

Kapalbhati derived from two Sanskrit words " Kapal " meaning skull and " Bhati " meaning shining . It is believed that this breathing exercise clean your body and mind and gives you a shining skull .It helps to calm and relax your mind and reduces stress and anxiety .It involves repetitive forceful inhalation and exhalation through nose , which also helps to strengthen abdomen muscles .It is performed while in a comfortable position such as Padmasana or Sukhasana.

3) Ujjayi -

The name "Ujjayi" comes from Sanskrit words "ud" meaning expand and "jaya" meaning victory . Also known as "Ocean breathing",This yogic breathing exercise is often performed for meditation or other yogic practices . This pranayam is done in a seated position primarily in Sukhasana or Padmasana. It involves deep inhalation through nose by constricting the throat and exhalation through left nostril. This pranayama helps relieve stress and tensions and improves focus of mind .

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∆ Follow the steps below to perform the above mentioned asanas and and Pranayamas :-

1) Sukhasana - This asana is performed while in the seated postion.

• Follow the steps below to perform Sukhasana -

1.Sit on the floor with your legs extended in front of you and Keep your spine erect and shoulders relaxed.

2.Gently cross your legs at the mid portion between knees and ankles . Bring each foot below the opposite knee.

3.Keep your hands on your knees or thighs with the palms facing downward.  You can use hand mudras (hand gestures) like Gyan Mudra (thumb and index finger touching each other) to enhance meditation.

4.Keep your back straight and your shoulders relaxed but not slouched.

5.Close your eyes gently, or keep it slightly opened .Inhale deeply through your nose,and exhale slowly through your nose, focus on your breaths .

6.Stay in Sukhasana for several few  minutes, focusing on your breath or any mantra, or simply enjoy the peacefulness.

7.To come out of Sukhasana, slowly extend your legs and gently stretch your body to release any tension from sitting.

2) Shavasana - This asana is performed while in supine position on a flat surface .

• Follow the steps below to perform Shavasana -

1. Lie straight on your back with ease.

2.Keep distance of about one and half feet between the legs.

3. Place hands straight on the ground at the distance of six inches from your body,

palms facing upward, fingers will remain slightly curled and eyes closed.

4.You have to breathe slowly and gently while in Sukhasana and feel all your body parts or simply focus on your breathing .

5. After maintaining it for sometime, return to first position.

3) Uttanasana - This asana is performed while in standing position and bending at the abdomen.

• Follow the steps below to perform Uttanasana -

1. Stand straight on ground with both hand on the side .

2. Lift both your hands straight above your head so that they are parallel to each other .

3.Exhale from nose and bend forward at the hips with back straight .

4. Try to touch the ground or place your Palms on ground if your body allows .You can slightly bend your knees for comfort.

5.Let your neck relax and head hang freely.

6. Be in the position for 20-30 seconds, then return back to original position.

7. To return to original position keep your palms on hip ,stand straight again keep your hands by the side while inhaling through nose.

4) Ardh Matsyendrasana - This asana is performed while in a seated position.

• Follow the steps below to perform Ardh Matsyendrasna -

i) Sit extending both the legs together in front, hands by the side, palm resting on the ground .Fingers should remain together pointing forward.

ii) Fold the right leg at knee. Slowly set the right heel at the perineum.

iii) Now folding the left leg, bringing it from above the right knee, place it by the side on the ground. The knee of the left leg should remain towards sky.

iv) Bring the right hand on the left side of

the left knee. The left knee should remain at the left side of the right armpit.

v) Now straighten the right hand and hold

the toe or ankle of the left leg.

vi) Twisting the body to the left side look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.

vii) While returning to the original position first release the hand from the thigh and turn head forward.

viii) Now bring the back to normal position after loosening the right hand.

ix) Bring the left leg in original position.

x) Now bring the right leg also in original position.

xi) Repeat it similarly from the other side by folding the left leg first.

5) Balasana -This asana is performed while in a kneeling position.

• Follow the steps below to perform Balasana -

1. Sit in a kneeling position such that your knees are wide apart and you are sitting on your heels with toes touching each other.

2.Slowly bend your upper body forward such that your chest rests on your thighs .

3. keep both arms extended along side your body with palm facing downwards.

4.Your forehead will be touching the ground gently.

5.Stay in this position for 30 seconds atleast and , while in the position take 

slow and deep breaths with closed eyes.

6.Come back to the original position using your hands .

6) Anulom Vilom -

• Follow the steps below to perform Anulom Vilom -

1. Sit in any comfortable meditation asana. Keep the head and spine straight. The eyes should be closed.

2. Place right hand in Gyan mudra (thumb and index finger touching each other while other fingers opened). Close the right nostril with the right thumb.Inhale through the left nostril for 5 counts.

3. After 5 counts of breath, release the pressure of thumb from the right nostril

and close the left nostril with the ring finger.

4. Exhale through the right nostril for 10 counts, keeping the respiration rate

slow, deep and silent. Then, inhale through the right nostril for 5 counts.

5. Exhale 5 rounds of practice or for 3 to 5 minutes, making sure that no sound is

produced as the air passes through the nostrils.

7) Kapalbhati -

• Follow the steps below to perform Kapalbhati -

1. Sit in a comfortable position with straight spine ,for e.g Sukhasana or padmasana.

2. keep both your hands or respective    knees forming Gyan mudra (thumb and  index finger touching each other while other fingers opened).

3.take a deep and slow breath from your nose .

4.release the air (exhale) through your nose by forcing the air from muscles of your stomach in multiple times simultaneously (Pull your stomach in to push aur out ).

5.perform 15-30 exhalations in one turn and try to increase it with practice.

6.Repeat this process few times , then relax .

8)Ujjayi -

• Follow the steps below to perform   Ujjayi -

1.Sit in a comfortable position with straight spine like Sukhasana or Padmasana.

2.keep your shoulders relaxed and hands on the knees making any mudras (eg.  gyana mudra) .

3.Calm yourself down , then slowly inhale through your nose .

4.Constrict the back of your throat during the inhalation.

5. Now keeping the throat constricted exhale through your nose .

6.Focus on your breaths and sound produced (ocean like) during inhalation and exhalation.

7.Repeat the process for 5- 10 minutes .

NOTE- These asanas and pranayamas won't give you a instant result . Don't get demotivated early ,try to practice the exercises for a week atleast .

Practicing these asanas and pranayamas will definitely bring a positive change in your mental and physical health and wellness .

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