yoga for depression and anxiety

Yoga -- the ancient Indian word for the union of mind and body -- is more than a fitness regimen. Despite its current avatar, yoga is really about calming the mind through a combination of breathing and physical poses. The names of the various asanas or poses are in themselves indications of the purpose they are supposed to fulfill: warrior pose for confidence and strength, wind-releasing pose for stomach problems and so on. Combinations of poses can also be used for specific conditions: slow stretching poses for better sleep or a specific set of asanas for pregnancy.

Yoga Practice for Depression

1. Adho Mukha Svanasana (Downward-Facing Dog Pose), variation

Effects: Combats anxiety and energizes the body.

Lie on your stomach with your palms by the sides of your chest with your fingers well spread. Come onto your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Place one or two folded blankets in line with your breastbone. The blankets should be high enough to support your head, but low enough so that you can lengthen your neck. Come back to your hands and knees. Turn the toes under, and exhale as you raise your buttocks high in the air, moving your thighs up and back. Keep your elbows straight as you lift your buttocks up and release the crown of your head onto the support. The action of the arms and legs serves to elongate your spine and release your head. Hold for 30 seconds to 1 minute, breathing deeply.

2. Paschimottanasana (a) to Halasana (b) (Seated Forward Bend to Plow Pose)

Effects: Brings relief from despondency or anxiety, energizes your whole body, and makes you feel more alive.

Do not do this sequence if you have neck problems, high blood pressure, or heart problems; if you are menstruating or pregnant; or if you have diarrhea or feel nauseated.

Sit on one or two folded blankets with your legs stretched out in front of you. Take a full, deep breath.Inhale and lift up through your sternum and head, making your spine slightly concave. Exhale and extend your torso over your legs. Rest your head just beyond your knees and your hands on the floor if you can. Do not allow your buttocks to lift off the blankets.

Come out of the forward bend, curling your back and pulling your knees up, and then roll backward into Plow. Raise your hands overhead to meet your feet. If you feel neck strain, support your back with your hands. Go back and forth between the two poses 10 to 15 times.

3. Adho Mukha Svanasana (Downward-Facing Dog Pose), variation

Repeat Downward-Facing Dog. Hold for 30 seconds to 1 minute.

4. Prasarita Padottanasana (Wide-Angle Standing Forward Bend), variation

Effects: Calms jittery nerves and combats fatigue.

Place a folded blanket or a bolster in front of you. Step your feet wide apart (about 4 feet or so), keeping the outer edges parallel. Keep your thighs well lifted. Exhale and bend forward from your hips, placing your hands on the floor between your feet. Lift your hips toward the ceiling as you draw your shoulder blades away from the ears. Head should be in the same position as if you were doing Handstand. Look up and extend your trunk forward, arching your back slightly so that the back is slightly concave from your tailbone to the base of your skull. Stay this way for 5 to 10 seconds. Then exhale, bend your elbows, and release the crown of your head onto the support. Stay here for 1 minute, breathing deeply. To come out, return to the concave back position, bring your hands to your hips, and raise your trunk.

Intermediate or advanced yoga students can do Salamba Sirsasana (Supported Headstand) instead, which is energizing, balances the emotions, and rejuvenates the brain.

5. Dwi Pada Viparita Dandasana (Two-Legged Inverted Staff Pose), variation

Effects: Opens the chest, lifts the spirits, and invigorates the body.

Put a firm blanket on a chair placed with its back about 2 feet from a wall. Sit backward on the chair, facing the wall, with your feet through the chair back and your buttocks at the chair's edge. The chair should be far enough away that your feet can press into the wall when your legs are outstretched. Holding the back of the chair, arch back so that your shoulder blades are at the front edge of the chair seat. Take your feet to the wall, legs slightly bent, and place your arms between the legs of the chair to hold the back legs or rails. Lengthen your legs, pressing the chair away from the wall, and roll your thighs in toward each other. If you have neck problems, rest your head on a bolster. Breathe quietly for up to a minute, and then come out of the pose.

6. Urdhva Dhanurasana (Upward-Facing Bow Pose), variation

Effects: Improves circulation, stimulates the nervous system, and generates a feeling of well-being.

Position two blocks against the wall, shoulder-width apart. Lie on your back with your head between the blocks, your knees bent, your feet hip-width apart, and your heels close to your buttocks. Bend your elbows and place your hands alongside your head with your fingers pointing toward your feet.

As you exhale, raise your hips and chest, straighten your arms, and stretch your legs. Lift your tailbone and move the backs of your thighs toward your buttocks. Hold for 5 to 10 seconds if you can. If not, come in and out of it two or three times. To come out, bend your knees and elbows and slowly lower your body to the floor.

7. Balasana (Child's Pose)

Effects: Releases spinal muscles after backbends and calms your nerves.

Kneel on the floor with your big toes touching and your knees slightly wider than your hips. Bend forward and stretch your arms and trunk forward. Rest your head on the floor or a blanket.

8. Salamba Sarvangasana (Shoulderstand)

Effects: Relieves irritability. Balances the emotions by quieting and nourishing the nervous system. Also, balances the endocrine system.

Do not do this pose (or Halasana) if you have neck or shoulder problems, have high blood pressure, or are menstruating.

Lie on two folded blankets supporting your neck and shoulders, with your arms stretched out alongside your body. Exhale, bend your knees, and raise your legs toward your chest. Pressing your hands into the floor, swing your bent legs over your head. Then support your back with your hands, with your fingers turning in toward the spine. Raise the hips and thighs even farther, straightening the legs as they come up. The top of the sternum should move toward the chin. Keep the elbows in toward each other, pressing the palms and fingers into the back as much as possible, and feel that the whole body is long and straight. If you have trouble keeping your elbows in, secure a strap around both arms just above the elbows. Stay here for several minutes.

9. Halasana (Plow Pose)

Effects: One of the most quieting poses for the nervous system; relieves irritability.

Continue to support your back with your hands and lower your legs over your head, placing your toes on the floor behind you. Firm your thighs to create space between your face and your legs. Stay here, breathing deeply and slowly for several minutes or as long as you're comfortable. To come out, slowly roll down one vertebra at a time. Rest with your back flat on the floor for several breaths.

Happy Ending

At this point in the sequence you have several choices. If you feel calm and ready to rest, you can lie in Savasana (Corpse Pose) for 10 minutes or longer. If you still have anxiety or depression after this sequence, you can choose to do a restorative pose like Viparita Karani or you can do another set of invigorating poses to end on an energetic, positive note. If that's the case, repeat step 2, Paschimottanasana to Halasana, 10 to 15 times.