YOGA ASANA FOR BETTER MENTAL HEALTH

Despite our very busy schedules we take out time to maintain our physical health, but we generally miss out on a very important part of our wellbeing OUR MENTAL HEALTH. But how to manage both of them together?

YOGA is the best solution for it. Yoga on one hand helps to improve our strength and flexibility. On the other hand it helps in relieving stress, anxiety, improves our mood, and builds concentration. Asana in yoga enhances our personality by improving our posture and body structure.

Listed under are some basic yoga asana which can be easily performed at home without any special supervision and provide various health benefits.

1. Vajrasana

This is a meditative asana. It is known to improve focus, calmness and digestion. Sitting in this asana is advisable for about 5 minutes after eating food for a better digestion.

How to Do It

· Slowly, begin by sitting on your knees, stretch your ankles outward, bring your thighs and calves together.

· Then place your palms on your knees.

· Breathe in and out deeply for 30 seconds to a minute.

2. Padmasana

This is also a basic meditative pose. With improvement in digestion, spinal strength it also improves calmness of the mind and mood. It helps keep your anxiety and depression at bay.

How to Do It

· While sitting cross-legged, gently lift one ankle above your opposite thigh.

· Place it as close to the hip as possible, do the same with the other ankle.

· Place your palms on your knees, keep your back straight.

· Breathe evenly for 30 seconds.

3. Uttanasana or standing forward bend pose

This pose increases the flexibility and strength of the back as it is an intense forward stretch pose that works on the muscles of the back. The uttanasana improves oxygen-rich blood flow to the brain as the head is positioned below the heart in this pose. Regular practice of uttanasana relieves anxiety and stress and helps calm the mind.

How to Do It

· Start by standing straight; keep hands on hips and inhale.

· Extend hands above you and bend torso forward as you exhale. Keep bending and bring your hands to rest on the ground next to your feet.

· If this is difficult, hold onto the ankles. Hold the pose for 10-15 seconds and exit using your abs.

· Make sure your knees remain straight while performing the uttanasana.

4. Savasana or corpse pose

Savasana is generally done at the end of the routines and is excellent for meditation, boosting mental health, and relaxing the body.

How to Do It

· Lie flat on your back keeping the body straight and hands at the sides with palms facing upwards.

· Close eyes and hold position for at least five minutes.

· Consider counting your breaths as you meditate.

5. Natarajasana

It is also called as “the dancer’s pose”, this asana is great for mood balancing. It can be beneficial for those who are fighting depression and anxiety.

How to Do It

· With both legs planted on the ground, bend one knee back; using your arm, grip the ankle.

· Slowly keeping a steady posture, lean forward and lift your ankle towards the sky.

· Extend your free hand in front of you.

· Take 5 deep and even breaths.