The practice of Yoga is widely known for its numerous benefits that extend beyond the physical. As it increases in popularity across the globe, there is an increasing body of research that supports Yoga as one of the most effective practices for improving mental wellness and overall mental wellbeing. By focusing on the mind-body connection, regularly practicing Yoga not only nurtures your body but also your mind, promoting sharper focus, better stress management, emotional resilience, and improved self-awareness among many other benefits. This article will walk you through a Yoga routine that you can easily incorporate into your daily routine, harboring the goodness and power of Yoga for mental wellness.
To start, one of the foundational pillars of Yoga for mental wellbeing is mindful breathing. Deep, controlled breathing exercises or ‘Pranayama’ in Yoga, play a vital role in calming the mind, reducing anxiety, and promoting overall mental wellness. One highly recommended Pranayama is ‘Anulom Vilom’ or alternate nostril breathing. Sitting in a comfortable cross-legged position, close your right nostril with your right thumb and inhale deeply through your left nostril. Now, close your left nostril with your right ring finger and exhale through the right nostril. Continue this pattern of alternate-breathing for about 5-10 minutes each day enhances cognitive functioning, lowers stress, and brings about mental clarity.
Next in the sequence is the ‘Bhujangasana’ or the Cobra Pose. Lay flat on your stomach with your hands resting under your shoulders and your toes pointed outwards. Exhale deeply while pushing your chest and upper body off the floor with the strength of your back muscles. Hold the position for about 15-30 seconds while taking slow and deep breaths. Cobra Pose strengthens the spine, stimulates the nervous system, and is an excellent antidote for stress and anxiety.
Another potent posture in this sequence is ‘Balasana’ or the Child’s Pose. One of the classic restorative postures in yoga, Child’s Pose, is a restful and restorative pose. Kneel on the yoga mat, and lower your torso onto your thighs, stretching your arms out forward. Taking slow and deep breaths, rest in the posture for around 1-2 minutes. This Pose has a profoundly calming effect on the mind and body, releasing physical tension and also emotional stress held within.
The next is the ‘Setu Bandhasana’ or Bridge Pose. Lay on your back with your arms alongside your body and your palms facing down. Bend your knees and place your feet flat on the ground. Inhale and lift your hips off the floor towards the ceiling, squeezing your glutes and thigh muscles. Hold this pose for 4-8 breaths before releasing and slowly lowering your hips back to the ground. The Bridge Pose revitalizes the nervous system and promotes tranquillity, relieving symptoms of anxiety and depression.
Finally, we have the classic ‘Savasana’ or Corpse Pose, a posture of deep relaxation and surrender. Lie flat on your back, allow your feet to fall outward, and your palms to face upwards. Close your eyes and take slow and deep breaths, allowing each muscle in your body to relax completely. Savasana concludes the routine and solidifies the mental wellness benefits from the practice.
While Yoga cultivates mindfulness, it is also about being consistent. Consistently set aside 15-20 minutes each day for this routine. Be comfortable in your space, tune out distractions, and let your breath guide your movements.
Moreover, Yoga doesn’t just end on the mat, it plays a vital role in your daily life. Regularly practice mindfulness by being present in your daily tasks, practice non-judgment by accepting situations as they are and gratitude for your experiences and being.
For more process-oriented results, consider incorporating a meditation practice into your routine. Meditation, like Yoga, is a profound tool to help quiet the mind, enhance focus, relieve anxiety, and promote overall mental wellness.
Always remember that your wellbeing is not just about the physical; it’s about the mental too. In nurturing your mind, you’re caring for your whole self. Embrace Yoga and make its practice a consistent part of your routine, and you will discover an improved sense of self, increased mental acuity, enhanced emotional well-being, and yes, a happier, healthier, and fuller you!
