6 Yoga Poses 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.

This slideshow describes six yoga poses recommended by Virayoga's Elena Brower that lend themselves to the alleviation of anxiety and depression -- from the warm, comforting embrace of the child pose to the relaxing stretch of the cat pose.

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Child Pose

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Child pose or balasana is perhaps the most comforting yoga pose. "It can bring groundedness and humility and quiet to the body," says Elena Brower, who owns Manhattan's Virayoga. For those suffering from anxiety, it can create peace and silence. Photo: Tiffany Assman

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Child pose or balasana is perhaps the most comforting yoga pose. "It can bring groundedness and humility and quiet to the body," says Elena Brower, who owns Manhattan's Virayoga. For those suffering from anxiety, it can create peace and silence.

Photo: Tiffany Assman

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Yoga Pose

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This could work I wouldn't try this

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Comments

[Dan Schell]

07:18 PM on 07/20/2011

It's good to find a couple of those in my routine already.

[Chuck Bluestein]

10:34 PM on 07/12/2011

I have been doing yoga since age 12. Yoga is very powerful when it comes to physical and mental/emotional benefits. I have read stories about depressed people doing yoga to help them and then ending up becoming yoga teachers. Yoga postures or poses stimulates glands in the body that can release different hormones and substances that affect mind and body. Also I read that yoga is great for kids with autism.

A medical doctor has written a book on the effects of yoga. It had a profound effect on his emotions helping him to feel a peace that he never felt before. Wikipedia says, under Yoga Philosophy, "In all branches of yoga, the ultimate goal is the attainment of an eternal state of perfect consciousness." http://bit.ly/nEoYNR Lots of celebrities do yoga and the number of Americans doing it is increasing.

Gwyneth Paltrow is topless on the cover of Vanity Fair Magazine and she credits her good looks, after having 2 kids, to diet and doing yoga. Also if you look at the oldest Indian scriptures, they talk about yoga which means "union." But these scriptures talk about man becoming one with his Self or true self which is non other than God. Sigmund Freud described an "oceanic feeling" as a sense of limitless and unbounded oneness with the universe. These scriptures say that only one thing really exists-- consciousness.

[Terri Lorz]

12:30 PM on 07/08/2011

Thanks - Terri Jo Lorz

[Ayesha Khan]

07:06 AM on 07/08/2011

Yoga is an Exercise just like any other --- It has different type of Physical Postures which are good for Blood Circulation in the entire body --- But doing Yoga to get rid of Depression and Anxiety is a Wrong Concept--- Depression and Anxiety are State of Mind ---People get into this State for Different Reasons, but again it will people themselves who need to get out of this state by Realizing that, is the Depression and Anxiety Worth it -- and not by Yoga --- However Yoga is an Excellent Exercise one must do it , there is no harm and no side effects also--- But the Instructors assuring People that they will over come their state of Depression and Anxiety by Doing Yoga is Absolutely Wrong---- A Person requires self education to deal with different type of Problems with Life --- This Behavioral Change is more effective in getting rid of Depression and Anxiety--- Not Yoga

[Michele Paiva]

07:12 PM on 07/12/2011

I totally disagree. Yoga is actually not an "exercise" at all, in fact, chemically it is the opposite of exercise. Just because one is moving with it does not make it exercise.
Depression may be a state of mind for situational depression such as "bummer the New York Mets just lost" but true depression is chemical, and as a yoga therapist who can produce proof from working in medical clinics and 25 years of experience, I can tell you that yoga does change people chemically often.
You bring up behavioral change to rid themselves of depression, however, yoga itself is a behavioral change in both a physical and "state of mind" as you call it; so even in your own argument you do support it without realizing it.
Anxiety and depression are often neurplasticity issues, not simple mood swings. Yes, being aiming to be a positive thinker is certainly supported but one needs to address the root issues of why the depression or anxiety exist, and often yoga or yoga therapy can unearth this and help the person work through it.
Of course, a psychologist or other medical professional should be consulted if the issues are severe, but many medical professionals if not most, support yoga as an aid to improve mood both superficially and chemically.
Yoga is a modality, and a part of Ayurveda which predates modern medicine and still retains itself in authenticity, working along side of modern medicine.

[Ayesha Khan]

02:33 PM on 07/13/2011

If you agree or don't dosen't Matter and Yoga surely comes into the category of Exercises as one moves and take different postures which helps in the circulation of blood in different parts of body. Regarding your question why depression and Anxiety exists?--- I most confidently say that they Exist because we Allow them to Exist however, there are times when few become Victims that they are thrown into such situation where they experience Depression and Anxiety and when one is away from his Normal state of mind the of course the chemical balance will surely be disturbed --but Taking Yoga as an Absolute Cure for depression is 100% incorrect. Human Psychology is extensively complex and thus no exact reason of Depression can be identified ---you may consult the studies of a renowned psychologist Sigmund Freud who has explained in detail about the Depressive State--In 24 hours the human biological system experience different type of Energy Levels and also the fluctuation of chemicals inside the Brain which are determining factors of ones behavior.-- This is a Debatable subject and requires detailed explanation.... " The More we Exploit Nature the more our Options are reduced, until we have only one----- To Fight for Survival " ( Morris K. Udall)

[ali21]

12:45 AM on 07/08/2011

Individual poses can make a big difference in the short term, but a consistent yoga practice has a much more lasting effect. Kriya yoga has done a lot for me. I've been doing Isha kriya for over 8 years and it has completely streamlined the way my mind functions.

[Michele Paiva]

07:16 PM on 07/12/2011

Very true; a study was released I believe, in the 90's, where they found that three weeks of yoga twice a week was just as effective as a leading drug for mild depression and, without the side effects. Yoga is an incredible force. Congrats to you!

[hathor38]

04:20 PM on 07/07/2011

ARE there any Yoga Poses that can be done in Bed or Sitting on Couch or Chair?
DID you know Yoga was created in Africa? It was brought to India in the ancient Great migration!
[e-mail]

[Michele Paiva]

07:22 PM on 07/12/2011

Almost any yoga posture can be adapted. True yoga is about combining the tradition of a full lifestyle with the persons needs and desires. If you are speaking about the Asana, or posture aspect of yoga, depending upon your needs, you can sit upright and bring legs up to bed or couch and do "Half Spinal Twist" or with just arms, "Tree". I have worked with individuals in wheelchairs and they were able to do quite a bit. You'd be surprised!
The yoga you speak of, which is known as Egyptian yoga was a bit different and brought to India, which then become the yoga we know; but the documented yoga is that of India only - the rumors surrounding African Yoga stem from the similar postures of Egyptians.
Wherever it came from, I'm glad they originated it! My hypothesis is that like many ancient forms of anything, such as religion, there are bits and pieces of many cultures intertwined.

[artasian]

03:41 AM on 08/27/2011

I was born in India & practiced yoga for half my life..but never ever heard of any African or Egyptian link to Yoga till this very moment!!! Please verify ur source. Very curious about its authenticity.Yes, but i did leave with the knowledge that Yoga was an ancient form of practice/science ...a way to balance ones mind, body & soul for it to achieve ultimate harmony , an optimal state of being, at all times....One of the documented 'sciences' in ancient scriptures called 'The Vedas' .Painstakingly documented by ancient scholars 1000's of BC yrs ago.A kind of Spiritual knowledge received..sum by divine intervention, verified, practiced & then documented with great details along with the miraculous benefits of its correct practice.

[Lilybelle]

03:26 PM on 07/07/2011

Thanks to all for their good advice. It is encouraging to see that so many people here practice yoga.

[Callyson]

11:49 PM on 07/06/2011

This is an inspiring post. I do legs up against the wall almost every night, but have neglected my practice otherwise and am suffering from stress as a result. Must get back into it...

[henriette and hube]

08:49 PM on 07/06/2011

My favorite is the legs up the wall pose. I sometimes spend 15 minutes in this pose and it actually works.

[SoundWaves]

06:30 PM on 07/06/2011

These are awesome thanks! Remember that you can always try these poses at home on the days that you may not have time to take a class and work on relieving stress at any time. Here are a few words of inspiration that just may kick off your home practice: http://bit.ly/lFFqCo

[lillibelle]

06:16 PM on 07/06/2011

How long should one hold a pose?

[ProgressivePicon86]

06:20 PM on 07/06/2011

I'd like to know that too.

[TrollHunter365]

06:28 PM on 07/06/2011

about 30 sec.

[vee k]

05:23 PM on 07/06/2011

this is lovely, but i am scared of flying.

[Steph Monster]

04:34 PM on 07/06/2011

Some you missed
http://www.fourgreensteps.com/community/blogs/healthwellnessfashion/-5-yoga-poses-for-stress-relief

[darquelourd]

03:31 PM on 07/06/2011

how about "all of them"?

[Non-Compassionate Liberal]

02:17 PM on 07/06/2011

But The Locust is about the hardest.

[henriette and hube]

08:54 PM on 07/06/2011

I don't necessarily consider the Locust a relaxing stress relieving pose when there are others that are better.