You know how good exercise is for your body. But when you have a condition like depression or anxiety, your body feels like it has no life, right? There are times when you don't even want to get out of bed. At such times, you may not feel like exercising. But yoga can be a great way to add slow, steady movement to your daily routine and find peace of mind. In general, yoga has many benefits, such as reducing stress, controlling heart rate, and controlling blood pressure.
Does yoga really help with mental health?
Research has found that yoga can provide some relief for people with depression, but its effects on anxiety are still inconclusive.
One research review found that people with various mental health problems who participated in a 60-minute, “physically active” yoga session once or twice a week saw a reduction in their depressive symptoms after about 2.5 months. “Physically active” yoga refers to yoga styles that involve movement for more than half of the class time, focusing on specific postures, breathing techniques, and mindfulness.
But here's something to keep in mind : Yoga is not a substitute for the treatment you're already taking for your depression or anxiety (such as medication or counseling). Your doctor may suggest that you try something like yoga or exercise along with your medication. But never stop taking any medication you're currently taking without first talking to your doctor or therapist .
How does yoga help you relax?
Yoga is not just about bending the body. It is a system that connects the body, breath, and mind. Simply put, there are three main elements.
| Component of Yoga | Simply put, this is what happens. |
|---|---|
| Asana | This means manipulating the body into various postures. This reduces stiffness and muscle pain, and brings relaxation to the body. |
| Pranayama | These are the different ways to control your breath. Things like deep breathing and exhaling can help reduce anxiety and stress and calm the nervous system. |
| Mindfulness/Meditation | This involves focusing your full attention on the present moment. This helps you to get rid of the unnecessary thoughts that are running around and bring your mind to one place. |
When these three elements come together, the tension in your body and mind is reduced, and you begin to feel a great sense of relief.
Things to know before starting yoga
If you haven't exercised in a while, it's usually safe to start with some light yoga. However, if you're over 50, have another medical condition (such as heart disease, high blood pressure, diabetes), or are pregnant , it's always best to talk to your doctor before starting any new exercise routine.
Thinking about starting yoga is a big step. Be happy that you are thinking about yourself. Start small and work your way up.
How do I find a yoga class that suits me?
There are many different styles and methods of yoga. Some are very fast-paced, some are very calming. So it's important to read the description of a class before joining it.
Some popular yoga practices
- Hatha Yoga: This is a slow, basic yoga style that is often suitable for beginners.
- Iyengar Yoga: This style focuses on correct posture and body alignment, and uses a variety of equipment.
- Bikram Yoga: This is done in a heated room. It is a method that causes a lot of sweating and increases the flexibility of the body.
You can look for classes at your local gym, yoga studio, or community center. There are also plenty of online classes available now, so you can try them from the comfort of your own home. That's a great way to see if they're right for you.
When you go to a class, don't be afraid to tell your teacher about your physical or mental health concerns. A good teacher will modify the yoga poses to suit you.
How much yoga should I do?
There is no specific amount of yoga practice that can be done. However, going to a one-hour class once a week is a good place to start. If that seems like too much, try practicing a few poses at home for 10-15 minutes a day. Build a habit slowly. Research shows that the more times you do yoga per week, the more likely you are to experience depression. But like anything, don't overdo it .
The most important thing is to listen to your body and mind. While yoga can be a challenge to your body, it's not good to feel pain.
If you feel sad, stressed, or very tired after a yoga class, that yoga style may not be right for you. That's normal. Don't be afraid to try a different style or with a different teacher. Keep searching until you find what works for you.
Take-Home Message
- Yoga is a valuable tool that can help alleviate the symptoms of conditions such as depression and anxiety.
- However, it is not a substitute for the medical treatment, medication, or counseling you are already receiving.
- Before starting any new exercise routine, especially yoga, it is essential to talk to your doctor if you have any other medical conditions or if you are pregnant.
- Start slowly. Even one class a week or a few minutes a day is enough.
- Listen to your body. Yoga should not cause pain. If you feel uncomfortable, don't hesitate to try a different yoga style.
- Avoid stopping any treatment you are taking without your doctor's advice.
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