Hello everyone!! Hope you are doing well and are safe at your places. In the lockdown period, many of us have become fitness freaks. We must be doing what we love to do. On one side it has given us the opportunity to explore our interests and hobbies. While on the other side, it has a very deep impact on our mental and emotional health. Our topic of discussion for today is also: ” 8 YOGA EXERCISES FOR GOOD MENTAL HEALTH”
We are so engraved with our ancient uproots. Yoga is one of the practices of our culture and medication. It also helps in curing mental health problems and gives positive vibes around and inside you.
Yoga Exercises For Mental Health
8 YOGA EXERCISES FOR GOOD MENTAL HEALTH
Yoga’s emphasis on breathing exercises and meditation, both of which serve to calm and centre the mind, makes it unsurprising that it offers mental advantages including reduced anxiety and sadness. What’s more shocking is that it improves your brain’s performance. Regular yoga practice can help to relieve stress, lower anxiety, reduce depression, improve sleep quality, and improve the overall quality of life.
1. First Yoga Exercises For Good Mental Health Tadasana
Let’s discuss the first yoga exercise of 8 YOGA EXERCISES FOR GOOD MENTAL HEALTH.
- With feet together and hands at the sides of the body, it is a basic standing asana in most schools of yoga.
- There is some disagreement amongst different yoga systems about the intricacies of the asana, resulting in some modifications.
- Stand with the feet together, anchoring equally via the feet. And elevate up through the crown of the head, you have entered the posture
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- Lengthen the thighs, and elongate the waist. Elevate the spine. Don’t Speed up your breathing.
- Although Tadasana is a simple asana, it serves as the foundation for a variety of standing asanas.
- As a result, it is critical because it helps the body and mind to integrate the previous asana’s experience and prepare for the next.
- With the back knee lowered to the ground, the back arched, and the arms elevated and stretched over the head, the asana is entered from a lunge.
- The toes of the rear foot are pointed back in Ashtanga Vinyasa Yoga and other schools, with the top of the foot on the floor, but the toes of the front foot are tucked under in Sivananda Yoga.
- The front foot stays in the upright posture, the hips are lowered close to the front foot, and the front knee is fully bent and pointed forward.
- The back foot is elevated and gripped with both hands in the full asana, with the elbows pointing up.
- This beautiful, balanced and stretching asana improves concentration and grace. It is a part of Bharatanatyam, an Indian traditional dance genre.
- Natarajasana is a beautiful stance with immense force.
- Stand in Tadasana, bend one knee and stretch that foot back. Until it is gripped with the hand on that side. You have got the posture
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- The back of the foot can then be extended back and up, arching the back and stretching the opposite arm forward.
- Reverse the back arm by elevating it over the shoulder and grasping the foot for the full position and a stronger stretch.
- The name stems from the Sanskrit word vajra, which means “thunderbolt” or “diamond” in Sanskrit.
- The practitioner sits on his or her heels, and calves under the thighs.
- Between the kneecaps, there is a four-finger space, and the first toes of both feet touch and sit erect.
- Vajrasana, according to certain orthopaedic specialists, may be damaging to the knees.
- Damage to the common fibular nerve has been associated with foot drop, which causes dorsiflexion of the foot to be hampered and the foot to drag while walking, as well as sensory loss to the surface of the foot and sections of the anterior, lower-lateral leg.
- Started from Tadasana, say start from the left leg.
- The foot’s entire sole is in contact with the ground. In the half-lotus position, the right knee is bent and the right foot is placed on the left inner thigh.
- The hips should be open in either foot position, with the bent knee pointing to the side.
- The left foot, the centre of the pelvis, shoulders, and head are all vertically aligned with the toes of the right foot pointing directly down.
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- Hands are usually held above the head in Anjali mudra, either directed directly upwards and unclasped, or clasped together.
- The asana is usually held for 20 to 60 seconds before returning to tadasana and repeating the process with the opposite leg.
- Uttanasana, or Standing Forward Bend, is a standing forward bending asana in modern yoga for exercise, with variations such as Padahastasana, where the toes are grabbed.
- The posture is entered by bending forward at the hips until the hands may be put on the floor, eventually behind the heels, from the standing position of Tadasana.
- Shavasana is done lying down on the back, with legs as wide as the yoga mat, arms relaxed to the side, and eyes closed.
- On the floor, the entire body is relaxed, with the chest and abdomen rising and falling with each breath.
- All regions of the body are checked for any muscle tension during Shavasana. Any muscular tension discovered by the body is consciously alleviated as soon as it is discovered.
- For the length of the asana, all control over the breath, mind, and body is relinquished.
- Exhaling while bringing the knees to the chest and rolling over to the side in a foetal position, drawing the head in the right arm, the asana is released.
- Pushing up to a sitting position is possible from here. Increase the rate and depth of your breathing to combat drowsiness or unrest of the mind when in Shavasana.
- It’s critical to maintain a neutral posture when in Shavasana.
8. Viparita Karani
- Any practice in which one is upside down is known as Viparita Karani.
- Shoulder stand (Sarvangasana),
- headstand (Sirsasana), and
- handstand are examples of this (Adho Mukha Vrksasana).
- Viparita Karani is listed as a mudra in the Hatha Yoga Pradipika, as it is in most classical texts on haha yoga.
- Its purpose is to direct energy or kundalini upwards within the body, using gravity’s action on the inverted body, as opposed to asanas, which are used in the Hatha Yoga Pradipika to create steadiness.
Yoga has been demonstrated to lower stress hormones in our body while simultaneously raising good brain chemicals like endorphins and GABA as a type of low-impact exercise. These feel-good molecules aid in the reduction of anxiety and the enhancement of mood.
Starting a yoga practice is the first step toward bettering yourself. It all starts with loving oneself on all levels and then reaping the physical and mental rewards that follow.