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Alexis Hamilton
Sep 234 min read

Yoga Poses for Depression

Yoga can be a helpful tool when we are struggling with depression. The practice

offers us opportunities to go inwards, to connect with the earth and to find a sense a

calm. Through yoga, we can learn to control negative emotions, improve sense of self-

regulation and trend towards positive thoughts.



Each of these shapes/poses could be done on a yoga mat, a blanket or right on the floor or ground. For an added connection to the earth and space around you, try doing this whole set of shapes somewhere outside. Attempt to hold each shape for at least 5 breaths or 1 minute. If you are feeling up to it, feel free to hold the shape for 3-5 minutes. Below are five examples of yoga forms for to lessen the experience of depression. While you sit in these shapes, notice how you feel in each, bodily experience, mental energy, and emotional state. The act of noticing will bring you into the present moment which can also decrease the sensation of depression.


Adho Mukha Svanasana – Downward Dog


            This commonly known shape puts our heart above our head, this inherently activates our parasympathetic nervous system, this is the state that allows us to engage in rest and digest. When we feel safe, our nervous system is clam, the body and mind are able to reach a space of relaxation. Additionally, this shape increases the blood flow to your brain, which can improve energy and mental clarity.

 

How to:

1)    Place your palms on the floor or mat and spread your fingers as wide as you can

2)    Tuck your toes behind you

3)    When you feel ready to, push through your hands and feet to raise your hips in the air

4)    Push through the centre of your palm, sending most of the weight back into your strong legs

5)    Once you feel stable here you can lift and lower your heels to stretch the backs of your legs, perhaps you shake your head yes/no and push your sternum towards your knees

 

Balasana – Childs Form


            Another popular yoga form, this one allows our belly to rest towards our thighs. This creates a connection of upper body to lower body, and also a connection of body to ground. The length of your shins, your hands and potentially your forehead connect with the ground beneath you. This sense of being held by the earth can be a powerful tool of comfort and support. Additionally, this shape offers a lengthening of your spine which can induce a feeling a calm.

 

How to:

1)    Find padding for your knees, whether it’s a yoga mat or a blanket

2)    Take your knees a little wider than hip distance apart, and match your big toes together

3)    Walk your hands out in front of you while you bow your chest towards the ground

4)    At this point, it may make sense to lay your forehead on the ground

5)    If your forehead feels far away, you may rest on your forearms and let your head hang

6)    Settle your hips over your ankles

7)    Allow long exhales to soften your muscles

 

Viparita Karani – Waterfall


Similar to downward dog, this shape increases blood flow to your brain, which improves clarity and aids to balance emotions. You may also experience a draining sensation through your legs and this sense of reversing gravity can encourage body to active parasympathetic nervous system, rest and digest, as blood makes its way back to your digestion system.

 

How to:

1)    Find a wall

2)    Potentially locate a pillow or blanket (fold the blanket up so it is a thicker version)

3)    Push one hip up against the wall, so you are sitting sideways

4)    Lean back and send your legs up the wall

5)    Adjust your hips as close as you can to the wall

6)    If you have a prop (blanket/pillow), slide that underneath your hips, to elevate your pelvis

7)    Take a few longer and slower breaths

 

 

Paschimottanasana – Seated Forward Fold


A chance to go into your inner world, a place where no one else has a voice, no one else has agency. When you put your brain close to your heart, it becomes very introspective. This shape can be a chance for you to recalibrate, check-in, and regulate.

 

How to:

1)    Take a seat, with your legs out long

2)    Point your toes to the sky and notice how to feel here, spine long

3)    Start to fold your chest over your legs, think about folding up and over your hips

4)    Option 1- keep legs long as you fold

Option 2 – bend knees a little or a lot as you fold

5)    Settle your hands somewhere along your legs and use your grip to increase the stretch

 

 

Ashta Chandrasana – Crescent High Lunge


            This shape offers an opening through your hip flexor and psoas. Both of these muscles are used in fight or flight, the sympathetic nervous system that turns on when we experience perceived danger. These muscles are on standby to run or kick. When we live in a continuous state of fight or flight, it can take toll on our body and mind. This shape invites a gentle stretch to those muscles to let them know they can turn off; we are safe and we don’t need to run or fight.

 

How to:

1)    Step one foot forward and one foot backwards

2)    Come onto the ball of your back foot

3)    Bend the front knee

4)    Option 1 – Hands come to hips

Option 2 – Hands go into the air, biceps frame your face

5)    You are welcome to look forward here or look a little up

6)    Trial a tilt of your tailbone forward and notice what happens

7)    Do the same on the other side

             

 

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