Although with the phased unlock, places are slowly reopening in our country, there are still some regions that are under some kind of restrictive lockdown. Since March, when the lockdown was first imposed, it changed the daily routine for all in three main ways. First, restriction of physical movement out of the home, second, maintaining social distancing when outside the home, and third, reduced availability of most public services, sparing only the essential ones. This sudden and drastic alteration in the daily routine, caused many people to be stranded in boarding houses and rental apartments, thousands of people without work and plenty of people far from their loved ones. Also Read: Mental Health During Coronavirus Lockdown: Useful Tips To Maintain Optimal Well-Being Of The Mind
Additionally, the sudden loss of employment, along with financial distress, has brought about a psychological impact on the working community, diagnosed by symptoms of increased aggressiveness and post-traumatic stress. Even middle-aged and old people, who don’t have family members around are suffering from immense mental stress in the fear of acquiring the highly contagious coronavirus. Moreover, people who are exposed to potential sources of infection on a daily basis like doctors, health caregivers, police, reporters and other front-line workers are even more likely to be stressed owing to the possibility of not only becoming infected but also carrying the virus home to their families and loved ones. All this anticipatory stress and anxiety, along with loneliness, not only affects the mental health but also increases the chances of developing conditions related to sleep and digestion causing a decline in lifestyle quality, and ultimately leading to depression. Also Read: Depression: Causes, Symptoms And Treatment
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In these times of growing uncertainties, therapists, psychologists and psychiatrists all over the world report a rise in the awareness of mental health issues like anxiety and depression and mostly recommend adopting preventive measures and non-medicated treatments to try before one attempts to seek help from medications. Yoga is one such time-less technique that is not only a great stress reliever but also helps overcome symptoms of insomnia, anxiety and depression. Practicing selective yogasanas regularly will not only increase your endurance, and help build confidence but also calm the mind, improve mood and gradually build immunity.
Let go of all the blockages from the mind, with these superb yoga techniques.
Astounding Yoga Poses For Mental Health And Wellness:
1. Balasana (Baby Pose)
Get down on your knees, keeping the spine straight. Now slowly bend forwards such that both the thighs touch the chest. Keep bending forwards until your head is beyond the knee and touches the ground. Straighten both the arms backward on either side of your legs with your palms, downwards facing the floor. Be in this position for 20-25 seconds, take few seconds of break and again repeat 2-3 times.
The Baby Pose plays a pivotal role in stretching the entire body including the hip joint and muscles. Not only does it increase overall balance and stamina but also increases blood circulation and tones the muscles around the hip, ankles and thigh region. Practising it regularly relieves not only relieves stress and anxiety but also preserve calmness and a stress-free mind.
2. Viparita Karani (Legs Up The Wall Pose)
Initially, sit about 3 inches from an empty wall. Lie onto the back and swing your legs upwards in such a way that the back of the thigh rests against the wall. Rest your entire back, i.e. the spinal column on the floor below and relax the arms on either side of the body or the tummy. Hold the position for 10 minutes or as long as you can and then slowly pull your leg back to the starting position.
Considered as one of the relaxing poses, Viparita Karani allows you to lie flat on the ground with your legs up without much twisting. Yet, it is also one such beneficial yogasana that allows lymphatic drainage, evens out blood circulation, reduces swelling of ankles and treats conditions like arthritis, sciatica and lupus. Additionally, it also calms anxiety, treats depression and insomnia and effectively rejuvenates the mind and body.
3. Uttanasana (Forward Bent Pose)
While standing, bring the feet hip-distance apart. Without bending your knees, slowly bend your body above the torso downwards. See that your knees are straight. You can allow your hands and hang down and rest your palms on the ground or just hold your feet to the ankles. Hold this position for 8-10 breaths, then slowly get back to the standing position.
This inverted posture is an extremely therapeutic posture that enhances your immunity, attenuates stress and relaxes the mind. It conveys prana and blood flow to the sinuses, which relieves congestion and helps rid the body of catarrh particles. Moreover, it also strengthens the calves, hamstrings and hips and reduces insomnia, fatigue and headache.
4. Sethubandhasana (Bridge Pose)
Start the posture by lying flat on your back. Now bend your knees and elbows. Place your feet flat on the floor close to the hips and your hands firmly on either side of the head. While supporting both your hands and legs on the ground, slowly try to lift your body up into the air. Hold this arching posture for 20-30 secs and slowly bring your body up into a standing pose.
This is an extremely beneficial posture for relieving arthritic pain and strengthening the leg, thigh and back muscles. Not only does it treat hip and back pain but also helpful in case of osteoporosis. Additionally, the bridge pose is found highly significant in removing all the blockages from the mind and restoring peace and calmness.
5. Shavasana (Corpse Pose)
Lie down on your back and close your eyes. Relax your body and mind. and think happy peaceful thoughts. Take your time while you do this. Breathe normally and do not hold your breath. After some time, stand up.
This yogasana not only cools the body, calms the mind and marks the end of the yoga session but also helps curb the spread of gastrointestinal troubles, diabetes and respiratory issues. The asana not only improves concentration, patience but also boosts mental well-being, while relaxing the body. Practice this after every asana to allow the body to relax in between the asanas.