Yoga for Depression

Yoga practitioners are of the belief that yoga is the separation of one’s self from source. The postures, meditation and breathing exercises that are involved in Yoga, helps in building positive mental health. Through regular practice of yoga, the barriers that separate one’s self from source will be stripped off. Patanjali, in his Yoga sutras, state that the inner obstacles in the mind, lead to mental distraction, which further leads to depression. These can be removed through Pranayama, Asanas and meditation.
Meditation and yoga postures, help in finding the root cause of depression, increasing blood circulation and eliminating lethargy which is often associated with depression. However, individuals suffering severe depression and other mental disorders should be treated by medical professionals, and yoga practice can be used as a supplementary therapy.  
The following relaxation exercises helps in relieving symptoms of depression. They can be tried lying in the Corpse Pose. Tighten the muscles of the knees, ankles, feet, calves and toes while simultaneously inhaling through nose, hold on and exhale and relax. Then tighten abdomen, thighs, hips and pelvis, while inhaling simultaneously and relax and exhale. Next tighten the muscles of neck, arms, shoulders, waist, elbows, chest, hands and fingers and then relax and exhale. Finally, beginning with the scalp, head and face, tighten all the muscles of the body, while simultaneously inhaling, hold on and then relax and exhale with a feeling that all the tension has evaporated away from the body.  
Pranayama (In particular Ujjayi Pranayama) is also a recommended therapy for depression. Certain other Yoga Asanas like The Bow pose, Corpse Pose, Sun Salutation, Shoulder Stand, Plow Pose, Vajrasana are also recommended for alleviating depression.

Sun Salutation (Surya Namaskara) Yoga Steps

DESCRIPTION – The brief version of Surya Namaskara is described herein:

STEP 1 – PRANAMASANA (PRAYER POSE)
Standing erect with feet kept together, join the palms in front of the chest (regular Indian prayer position) and inhale. Exhale and bring the hands back to their respective positions, straightening the lower arms in such a way that the elbows touch either sides of the body.
STEP 2 – HASTA UTTANASANA , RAISED ARMS POSE OR CRESCENT MOON POSE)
Inhale deeply and bring the arms above the head, bending the spine in backward direction so as to form an arch at the back from the waist while simultaneously moving the hips forward. The eyes can focus on the hands and the neck should be left relaxed. The hands should not appear bent from the elbows.
STEP 3 – PADAHASTASANA (HAND TO FOOT POSE)
Exhale and bending forward from the waist, place hands on either sides of the feet. Care should be taken not to bend the knees while doing this posture. The head and neck should appear relaxed in a bending posture. Exhale completely and even if the hands are unable to reach the floor, they should be stretched as far as possible.
STEP 4 – ASHWA SANCHALASANA (EQUESTARIAN POSE)
Inhale and exert weight on the hands, stretching the right leg behind, allowing it to rest on the toes. Bend the right leg at the knee and place it on the floor, and exert weight on the left foot, arching the spine backwards. The head and neck should be lifted up first and then should be bent in backward direction. The eyes can move in upward direction. The hands should be placed in between the left foot.
STEP 5 – PARVATASANA (THE MOUNTAIN POSE)
Exhale and gently bring the left foot in the backward direction, inline with the right foot. The hips can be lifted up high in the form of a mountain. The heels can now be brought down to the floor. Bend the head in downward direction and focus on the toes by keeping head down in between the arms.
STEP 6 – ASHTANGA NAMASKARA  (THE EIGHT LIMB POSE)
Bring the knees down first and then the chest. Ensure that eight parts of the body (the feet, knees, hands, chest, forehead and the chin) touches the floor.  “Ashta” refers to “eight” and “namaskara” refers to “Salutation” by touching the floor. Ensure that the hips are raised slightly high above the ground. Breathe normally and deeply while in this position, keeping feet together.
STEP 7 – BHUJANGASANA  (THE COBRA POSE)
Bring the abdomen and pelvis down to the floor. Inhale and keep the toes stretched on the floor. Gently lift the head up and make an arch with the spine and neck while simultaneously looking up. The legs should be kept together, with elbows besides the body slightly bent and the shoulders to be kept down.
STEP 8 – PARVATASANA  (THE MOUNTAIN POSE)
Exhale and bring the toes forward in such a way that the feet rests on the soles, with hips in slightly raised position, just as mentioned in Step 5.
STEP 9 – ASHWA SANCHALANASANA  (EQUESTRIAN POSE)
Inhale deeply while simultaneously bringing the left foot forward bending at the knee, and assume the position as in Step 4 just that the positions of the legs are reversed.
STEP 10 – PADAHASTASANA  (HAND TO FOOT  POSE)
Exhale and bring the right foot forward, and repeat the position mentioned in Step 3.
STEP 11 – HASTA UTTANASANA  (RAISED ARMS  POSE)
Inhale and stretch in upward direction in a standing posture with arms up and bending backwards, forming an arch at the spine, repeating the posture of Step 2.
STEP 12 – PRANAMASANA  (PRAYER  POSE)
Exhale and bring back the hands to the front of the chest, joining palms and standing erect as in the position mentioned in Step 1.
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