Yoga for Depression – Does it Help?

Anti-stress exercises for anxiety

Many have noticed that after yoga, mood lifts and suppressed states are neutralized. Now we can talk about the positive effects of yoga from a scientific perspective!

Yoga against depression is effective. Because during the performance of a set of asanas, the level of gamma-aminobutyric acid in the body increases, we feel serene.

For example, the same event before and after practice has a different impact on a person. Neurons are not as excited as they could be. Therefore, it’s harder to be stirred into strong emotions, including worry and anger. However, this does not mean passivity. On the contrary, you are alert but calm!

Important! Yoga for depression will only help if practicing brings you joy. For this, it is necessary to follow programs where the optimal and safe load is selected for you. For instance, in “MomsLab” practices, we always consider the current condition of a woman’s body.

Asanas as a Way to Improve Well-Being

For pregnant women, it’s especially important to consider not only the mood factor but also the trimester and the nature of the pregnancy’s development. Let’s not forget that moms have different levels of preparation.

The following practices are quite simple to execute, but it’s still best to consult your healthcare provider and a qualified trainer who specializes in yoga for pregnant women.

Baddha Konasana is one of the simplest and most effective asanas. It can be performed in several variations:

1. Lay out a mat. Place a cushion or any other stable elevation, like a yoga block or a thick book, under your pelvis. Ensure that you are sitting on your pelvic bones, not tilting your lower back backward. Do not force or push your shoulder blades together. Keep your back straight by broadening your chest and maintaining a stable position on the pelvic bones below.
2. Take a bolster or form a “cocoon” from a firm blanket. Place it vertically behind you and gently lie down along the length of the bolster. Comfortably rest your head and back. As in the previous option, spread your bent knees to the sides. Keep your feet as close to the pelvis as possible.

Note! If there is pain or discomfort in the pelvic area, also place props such as cushions or books under your knees. Stay within the zone of comfortable stretching.

Remain in this position for up to 10 minutes. Breathe calmly and try to “catch” the pause after inhaling and exhaling.

Prasarita Padottanasana – not only enhances mood but also relieves the back

Again, only perform if there is no pain in the pelvic area. In this case, only do a gentle variation of the pose and under no circumstances shift the weight onto one leg! Distribute the load softly and evenly.

Steps for execution:

1. Stand along the mat and spread your legs as far as your body allows.
2. Bend forward. The stomach ‘rests’ between the thighs.
3. If possible, touch the mat with your palm or even stand on your elbows. But do this only if it’s comfortable!

Pay special attention to increased blood pressure. Not recommended for hypertension.

Balasana – Child’s Pose

Probably the most pleasant and relaxing yoga pose, which also compensates for the load on the back and lower back. It will be especially pleasant for pregnant women.

Kneel on all fours. Move your pelvis back, gently laying the torso on the knees. Keep your palms extended forward or gently place them along the body with palms up.

Pregnant women may find it more comfortable to widen the knees and bring the feet together, which will be more comfortable for the stomach.

Viparita Karani – Against Apathy and Varicose Veins

A simplified version of the ‘Birch’ pose for pregnant women to improve venous outflow.

Technique:

1. Lay a mat near any stable vertical surface, such as a wall;
2. place a roller or pillow under the wall;
3. bend your legs and lie on your side perpendicular to the wall;
4. gradually turn onto your back so that your lower back is on the pillow, and your legs are on the wall.

Stay like this for 1-2 minutes to start. Try to distract yourself and listen to your body. After the pose, it is beneficial to lie down and relax with straight legs.

Sarvangasana – complex version

If you are more advanced and have been practicing yoga for a long time, the previous pose can be intensified by using a higher support – a sturdy chair.

Gradually lift your straight legs, followed by the pelvis – support your lower back with your hands. Make sure not to strain the neck area. Let the weight rest mostly on the shoulders.

Ananda Balasana – like a happy child!

Besides being a “fun and easy” pose, it also greatly helps with gastrointestinal problems. And it’s very pleasant to perform:

1. lie down on a mat – there can be a small pillow under the lower back;
2. bend your knees, spread them to the sides to a comfortable stretch, and hold your feet with your hands.

Let the weight of your legs do all the work, do not tense your abs.

The exercise relaxes and increases hip joint mobility, which is beneficial during pregnancy.

Savasana – the final and essential part of a good practice

Some may think they can easily do without Savasana, but in reality, the pose holds a deeper meaning for body recovery. Prepare a cozy blanket, lie down on the floor – make sure your spine is straight, and your head is not sinking down to your shoulders. Palms and feet are relaxed.

If lying on your back is already uncomfortable, you can place a pillow under one side for comfort.

Yoga for Stress and Depression – Adding Meditations

During Shavasana or any other relaxing pose, we recommend incorporating meditative techniques, which are available in the “MomsLab” programs. Don’t try to instantly eliminate all thoughts. It’s impossible, so at first, just acknowledge each one.

Imagine each of your thoughts as a precious gem that you hold in your hand. Place it in an imaginary chest. Do this with each thought that comes next. Sooner or later, the flow of anxious thoughts will slow down. Close the ‘chest’ and promise to return to it later, after the meditation ends.

Incorporate deep relaxation breathing techniques as well. Spending just 10 minutes a day is enough to feel immediate results. Include meditative practices throughout the day while performing routine tasks.