5 Best Yoga Poses to Practice for Depression and Stress Relief
With today’s uncertain times, it is not surprising that depression and stress have greatly risen across the globe. Stress and depression may lead to many mental and physical health concerns, and hence is a topic of great importance. Many studies have shown (including studies done by Harvard Medical), that yoga is a very effective way to manage and relieve stress and depression. This article will share 5 great yoga poses to practice that can help with relieving depression and stress.
Ragdoll Pose – Baddha Hasta Uttanasana
How to Get into this Pose:
- Start in mountain pose at the top of your mat
- Place your hands on your hips, bend your knees and slowly fold forward.
- Reach for your opposite elbows, and completely relax your head down
- Keep your knees bent, shoulders and hips relaxed.
- You may add a gentle sway from side to side, as it may help to further relieve tension, stress, and anxiety
- Stay in this pose for 10-15 deep breaths through the nose, consciously focusing on your breath in order to avoid any distracting thoughts
- To come out, release your arms and bring them to your hips.
- Take a deep inhale, come half way up, and on your exhale come all the way up to standing with your head coming up last.
Benefits of this Pose:
- Soothes the nervous system
- Calms the mind and helps to relieve tension, mild depression and anxiety.
- Stretches the lower back, hips, hamstrings, calves, and ankles.
- Helps to relieve tension from the neck and shoulders
Child’s Pose – Balasana
How to Get into this Pose:
- Start on all 4’s in a table top position.
- Open up your knees mat distance apart, and bring the big toes to touch, heels slightly apart.
- Begin to lower your hips down towards the heels (if you can’t reach your hips down, please read below on how to modify this pose)
- Extend your arms forward, and walking your hands further out towards the top of your mat
- Bring your chest and forehead as close to the ground as possible
- Stay here for 8-10 deep breaths through the nose. Use your inhale to lengthen through the back, and your exhale to go deeper into the pose.
- To come out, slowly press into your palms and begin to walk your finger tips back into seated.
Modifications:
- Place a rolled up blanket under your ankles for extra support, and rest your ankles on top.
- Rest your hips on top of a bolster or a block
- Bring a bolster in front of you, and rest your chest on top
- Use a block under your forehead
Benefits of this Pose:
- Relieves tensions and stiffness from the chest, shoulders and back
- Helps with fatigue, anxiety and stress
- Stimulates the body’s internal organs which keeps them supple and more active
Plow Pose – Halasana
How to Get into this Pose:
- Start with laying on your back, and place the palms of your feet on the floor, close to your hips. Keep you arms along side your body, with the palms pressing against the floor.
- Lift up one leg at a time, and flex both feet towards the ceiling.
- Keep your lower back grounded into the mat, your shoulders away from the ears and your core slightly engaged. Add a gentle bend into the knees, so that your knees aren’t locking.
- Stay here, or press into your palms and lift your hips up into your shoulder stand.
- Bring your hands on your lower back for extra support, keeping the elbows on the mat.
- Begin to bring your legs over your head, until the tops of your feet are touching the ground.
- Make sure you don’t move your neck from side to side, in order to protect it.
- Keep you chin tucked in towards the chest and your shoulders away from the ears.
- Stay in this pose for 10-15 deep breaths through the nose.
- To come out, first return to your shoulder stand, and gently lower your hips down one vertebrae at a time. Bring your knees to your chest and give yourself a squeeze, before releasing the feet down.
Modifications:
- Bring a pillow or chair above your head, and rest your feet on top of the elevated surface, if you are unable to bring your toes to touch the ground.
- Stay in shoulder stand position, if you are unable to bring your legs overhead
- Lastly, remain in Legs Against the Wall pose, simply laying on the ground with your feet extending towards the ceiling. Feel free to add a block under your sacrum for additional elevation
Benefits of this Pose:
- Stretches the spine, shoulders, and back of the legs
- Stimulates abdominal organs and promotes better digestion
- Calms the mind, reduces stress, fatigue, and mild depression
Supported Bridge Pose – Setu Bandha Sarvāṅgāsana
How to Get into this Pose:
- Start on your back, with the soles of your feet on the floor.
- Bring the back of your heels as close to your hips as possible, so you can touch the back of your heels with your finger tips
- Keep your palms on the floor beside you facing down. Take a deep inhale and while pressing your feet and palms into the mat, lift your hips up.
- Gently place a block under your sacrum in a position that is most comfortable for you.
- Continue to rest your head on the mat.
- Stay here for 8-10 deep breaths.
- To come out, first remove the block. Using your core, slowly lower your hips down, one vertebrae at a time.
Modifications:
- Place a bolster under your back, and rest your back on top if you are unable to lift your hips at this point of your yoga journey
- Place your block horizontally (on the flat side), to lower the elevation of the block. This modification is great for those who are unable to go into a deep backbend.
Benefits of this Pose:
- Promotes deep relaxation
- Calms the nervous system
- Helps to relieve anxiety and fatigue
- Can help with relieving headaches and migraines
- Stretch the shoulders and neck
- Improves digestion, respiration and circulation
- Can help with relieving back pains
Corpse Pose- Shavasana
How to Get into this Pose:
- Extend your legs out, allowing your ankles to rotate outward
- Relax your arms by your side, with the palms facing up.
- Allow your shoulders to relax down and away from the ears, and bring your chin slightly up.
- Stay here for 8-10 deep breaths through the nose, and focus on completely relaxing, letting go of all stress, tension and stiffness.
Modifications:
- Place a bolster or rolled up towel under your knees for extra support and elevation
- If you are experiencing back pain, bend your knees and keep the soles of your feet on the floor
Benefits of this Pose:
- Relaxes your whole body
- Calms the mind and soothes the nervous system
- Releases stress, fatigue, tension
- May help with insomnia
Free Online Yoga Class for Depression, Anxiety, and Stress
Below is a link to a free gentle online yoga class for depression, anxiety and stress. If you prefer to be guided in your yoga practice click on the link below. Lastly, be sure to check out our ‘Yoga for Anxiety’ article, for more information on this topic.
I hope you find this article helpful!
With Love,
Yana Thompson