Its very hard to overcome such nightmare by using only antidepressant tablets which only have its effectiveness till next morning. So you have to find where the shoe pinches.
Root of all problems is mental health and mental health can only be improved with positivity of your mind, is only achieved by combined effect of meditation and yoga. Yoga will help to strengthen concentration and energizes body. In overcoming depression you will have to achieve control over blood circulation. To overcome you have to simply follow some simple breathing techniques and yoga stretches mentioned below:
Ujjayi Pranayama is best yogic breathing technique to heal depression. Ujjayi Pranayama includes following steps as shown in the embedded video:
- Ujjayi pranayama is also known as Ocean breath or victorious breath.
- Process of breathing in and out is done by nostrils. While inhaling sound is produced similar to sound of ocean hence it is called Ocean breath.
- How to do Ujjayi Pranayama:-
- Sit in any yoga pose for example padmasana (Lotus pose) and keep your spine erect.
- Take a long deep breath from both nostrils, while inhaling try to feel air touching throat by contracting throat.(Keep in mind air should not touch inside nose)
- As air touches contracted throat a sound is generated like ocean's sound.
- Breath should be light and relaxed while contracting throat. Now close your right nostril and exhale from left nostril making sound ' hhhaaaaa.'
- Repeat this for 7 to 8 minutes daily.
- Ujjayi pranayama will boost positivity of mind, arouses kundalini which is most important for depression removal.
- You can perform bow pose while lying down on yoga mat. This simple pose is designed to power back and throat, energizes mind. It has foremost importance in suppressing depression.
- Steps to perform bow pose:
- Lie flat on your stomach on yoga mat, stretching your arms lying along side your body and gently rest forehead on the mat.
- Keep eyes closed and breathe for two breathe cycle.
- Now, move your head such that it will rest on chin. Take a deep breathe and bend your knees bringing feet towards buttocks. Grasp the ankles with your hands.
- Lengthen your spine and on taking in breath (while inhaling), lift your hips up. Continue taking breathe steadily and draw your shoulder blades onto your back. Try to lift your shoulders, torso and leg off the floor. Gaze straight ahead of you.
- Hold pose for 3 breaths, then lower your knees and let go of your feet, coming to rest on your stomach.
- Repeat Bow pose 2-3 times every morning.
Image sources: soulspottv.com, F-cover.com, healthandbodytips.com
Benefits of Sun Salutation:
- Sun Salutation helps in increasing cheerfulness of mind and enhances mental as well as physical strength.
- Performing sun salutation in morning sun rays will keep you away from depression.
- It enhances eye's power making it free from spectacles.
- It helps to increase blood flow through whole body, hence controls blood pressure.
- It increases memory power and concentration in youngsters.
- It is beneficial for fat loss in adults as well as children.
- It keeps you away from skin diseases.
Conclusion
You have to remember that yoga will provide you complete relaxation and mind power to face tensed situation in your life, which medicine prescribed by your doctor cannot. Do practice all the steps mentioned in order daily in following sequence:- Ujjayi Pranayama should be done for 5 minutes.
- Bow Pose (2-3 times in morning and if possible in evening)
- Surya Namaskara (Sun Salutation 12 times in morning sunlight)
- You can also try Vajrasana, Corpse pose and Plow pose.
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