Depression is a psychosomatic condition that affects both the physical and mental structures of the person. Depression affects the neurological system, the endocrine gland network, the muscle systems, sleep habits, and appetite.
According to a recent study, 2 to 4% of Americans require medical treatment for depression each year, with 1 in 8 experiencing severe depression at some point in their lives. Similar findings have been reported in investigations undertaken in Europe and Australia.
Depression is obviously one of the most common diseases, although it frequently remains unrecognised by the person suffering from it for many years.
According to many experts, depression is the most common condition in medical practise. Furthermore, not only does the condition affect the person suffering, but it also affects the victim’s family, friends, and coworkers.
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- What role does yoga play in the treatment of depression?
- Yoga Postures for Depression
- Perform pranayama for depression or depression issues.
- Depression will benefit from Shatkarma treatment.
- Yoga Bandha will be useful in the treatment of depression or anxiety.
- What to eat while depressed and how to live a healthy lifestyle
What role does yoga play in the treatment of depression?
Yoga is an efficient antidepressant. Yogic therapy is beneficial even in the most severe depression, but it must be conducted under the supervision of a skilled yoga practitioner, even if it means staying in an ashram for some time. Yoga activities that increase physical and vital energy levels are used to cure depression. If you wish to entirely eliminate depression through yoga, it is generally advised to discontinue antidepressant medications and to practise Karma Yoga. However, if you are taking antidepressant medication, ask your doctor before discontinuing them.
“Depression is not a lack of energy, but a form of mental constipation that stops our energy flow,” Muktananda writes in his book Nava Yogini Tantra.
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This sentence is true for anybody who suffers from depression. Depression is characterised by severe introversion and weakness, which are frequently accompanied by sensations of great fatigue, lifelessness, and apathy. In actuality, it is a tamas state in which simple things become difficult for a typically capable human being. As a result, the yogic method focuses on the energetic state of the individual rather than the reasons of depression. Yoga addresses five areas of depression or depression treatment. These are the following:
- Yoga postures
- proper nutrition and lifestyle.
These are discussed below, but don’t stop your medical treatment; particular alterations may be required in unique circumstances under the supervision of a trained guru.
Yoga Postures for Depression
The first method is to do hatha yoga through yoga. This achieves a balance between Pingala and Ida Nadi. Hatha yoga seeks to regulate the flow of energy and prana in these two nadis so that neither the physical nor mental faculties can take precedence. This is a key concept in the yoga treatment of depression.
Asana practise, particularly dynamic postures in which you stand, such as Surya Namaskar and Chandra Namaskar, is beneficial for depression relief. If you find it tough, try the easier Pawanmuktasana series, which includes Uttanapadasana, Navasana, Chakrapadasana, and Padda Sankarasana. Back bending postures such as Bhujangasana, Ustrasana, and Dhanurasana are extremely useful since they have a direct influence on the adrenal glands while having a minimal effect on the thyroid gland. However, if you are new to asana practise, only conduct asanas under the supervision of a guru. Aside from these, you can execute simple postures with your back bent, such as Parivritta Trikonasana. The half-fish seat is the rounded side corner seat.
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According to recent scientific studies, any vigorous physical exercise releases endorphins (chemicals that affect the brain) and increases mood. We do know, however, that yoga has a considerably broader impact on the entire body-mind complex than this.
Perform pranayama for depression or depression issues
Pranayama is quite beneficial for reducing the physiological responses generated by depression. However, you must understand which pranayama should be utilised to address whatever mental condition.
Anyone can safely perform Nadi Shodhana Pranayama. It has the ability to bring you to a state of tranquilly.
The major calming pranayama is regarded to be Ujjayi Pranayama (basic form). Its practise produces results only after a short period of time. It can be done anywhere without drawing attention to itself.
Bhastrika Pranayama and Kapalabhati Pranayama can swiftly and effectively increase energy levels. This is the finest technique for persons suffering from depression to infuse energy into their daily routine. These pranayamas are particularly useful in treating depression when combined with bandha.
When your sadness or anxiety has a solid basis in asanas and pranayama, you can progress to Shatkarma.
Depression will benefit from Shatkarma treatment
Hatha yoga’s six kriyas, known as shatkarmas, are extremely effective for depression. Before beginning this action, it is vital to understand how to correctly practise it from a guru.
Begin with Jiva Dhauti, or tongue washing. Because this motion is so simple, almost anyone can perform it. Jiva Dhauti, when done correctly, provides a vomiting-like effect that instantaneously generates energy in your body.
Jal neti is the next shatkarma kriya (cleansing of the nose). It is normally done with lukewarm water, however if you are depressed, you should do it with cold water rather than hot water. Fill this chilly water with salt. Using cold nakam water has a mind-conscious impact, and then forcing the water out of the nose (which is required to dry the nasal chambers) generates extra energy.
Vaman Dhoti is the next Shatkarma action. This should be done by persons who do not suffer from severe anxiety or depression. I drank hot salt water in it and then jerked it out. This cleanses the stomach. However, it is useful in the treatment of depression because it reduces impediments to the flow of energy.
Yoga Bandha will be useful in the treatment of depression or anxiety
The glands are addressed through bandha practise. Moola bandha enhances energy and begins the process of bringing up buried memories in the mind. Uddiyana bandha is useful in lessening the sense of emptiness that many people who suffer from depression experience. It is especially beneficial in the treatment of postpartum depression, because after giving birth, a woman often feels as if she has physically ‘lost’ a part of herself – she has given birth and now feels ’empty.’ Because bandhas should be performed before eating or drinking anything, it is best to practise yoga first thing in the morning. The effects of bandha are immediately obvious and provide motivation to continue pushing forward.
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What to eat while depressed and how to live a healthy lifestyle
There are numerous other things that can be done to alleviate or regulate depression:
- The yogic diet is significant because meat and eggs (particularly) are tamasic items that tend to worsen sadness.
- Sleep is an important issue; getting adequate sleep, going to bed early, and waking up early can all make a significant (and good) difference. It is critical to be aware of how much sleep is required; when people are depressed, they are overwhelmed, which leads to depression.
- Understanding the phases of the moon and menstrual cycles might help you recognise that their mood is influenced by outside influences.
- Keeping a thorough diary can assist us in anticipating mood shifts and organising our activities to maximise our sense of contentment and well-being.
Pay great attention to the following:
- Remember that the relief from yoga practise comes only after consistent practise and gradually.
- Asana does not cause joint pain; therefore, during the practise, use body support devices, pillows, and other equipment as needed.
- Don’t put too much emphasis on your physical ability. If the pain intensifies, stop doing yoga immediately and consult a doctor.