Yoga: A Peaceful Retreat for Your Mind

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Staying happy and relaxed in the modern world is a herculean task for many. With the clock ticking faster than ever and ‘to-do’ lists seeming endless, we barely have time to relax and calm our minds. The accumulation of everyday stress over a prolonged period manifests itself in chronic mental disorders like depression and anxiety. These disorders can also be the result of a traumatic experience, feelings of self-worthlessness, loneliness, bereavement of a loved one, etc.

These mental disorders, when left unheeded, continue to progress, leading to deadly consequences. It is thus advisable to pay attention to your mental health before the situation goes out of control. Yoga is one of the best and arguably most effective, ways of doing so. The practice of yoga causes significant improvements in patients suffering from different mental illnesses.

It works by decreasing the levels of the stress hormone cortisol, and elevating the levels of feel-good chemicals (endorphins), as well as neurotransmitters like GABA (Gamma Amino Butyric Acid). These biochemical effects help to elevate symptoms of depression and other mental disorders. The overall effect is that the practitioner feels happier and more confident. Yoga also improves the quality of sleep, which in turn, affects the quality of life. It also increases receptiveness to the environment in introverted subjects.

Patients suffering from mental illnesses reported an improvement in their moods after just a single session of yoga. This is because yoga has an immediate effect on the mind, due to the enhanced blood circulation, increased oxygen availability to the brain, increased neurotransmitters, and elevated glucose levels, which have a combined positive effect. It also improves mental function in elderly patients suffering from dementia, Alzheimer’s disease, and other neurological disorders; as well as in children with ADHD, Down’s syndrome and learning disorders.

Some of the most effective yoga poses for mental health are-

Salamba Sarvangasana (Supported Shoulder Stand)- To perform this asana, lie on your back, and then gradually raise your legs, while supporting your lower back with your hands. Your head should remain positioned on the ground. This asana helps to increase blood flow to the upper body and the brain, which is helpful in improving the mental state of the practitioner.

Setu Bandha Sarvangasana (Supported Bridge pose)- In this asana, you are required to lie flat on a yoga mat, and then gradually raise your middle body above the ground, keeping your head, palms, and feet on the ground. This asana calms the mind and relieves stress and anxiety.

Savasana (Corpse pose)- This asana is idea for ending your yoga practice. Simply lie down on the ground with your body fully relaxed. Concentrate on your breaths and try to relieve your mind of all disturbing thoughts. You will get up feeling rejuvenated and peaceful.

These asanas should be practiced early in the morning, when the mind is most receptive and calm. It is advisable to learn the correct technique of performing them from an experienced yoga trainer, to prevent and injuries. Also, remember never to push your body beyond its comfortable limits, and to discontinue any asana that aggravates pain in any part of the body. If you remain consistent with your practice of these simple yoga poses for mental health, you shall experience a significant improvement in your overall disposition, and shall be relieved from the common mental disorders that are plaguing the society.

However, there is no single asana which can work like magic to keep you happy and peaceful at all times. Happiness is a state of mind which must be inculcated over a prolonged period of time. You must also pay focus to other aspects of your life. Eat healthy, ‘sattvic’ foods like fresh fruits and vegetables, nuts, milk, grains, beans etc., which are easy to digest and prevent the agitation of the mind.

You should also make the practices of pranayama and meditation a part of your daily routine, by taking out a few minutes each day to sit peacefully and perform some simple breathing exercises. All these practices, when combined with a positive mental attitude, gradually make an individual experience the state of ‘nirodha’ or complete contentment and bliss.