Yoga is known to improve strength and flexibility, but it also has immense benefits for mental health ranging from improving mood, sharpening concentration, relieving stress and anxiety, and improving symptoms of depression and insomnia.
Here are the best yoga asanas for mental health:
Uttanasana or standing forward bend pose: This is an intense forward stretch pose that works on the muscles of the entire back, improving strength and flexibility. The uttanasana improves oxygen-rich blood flow to the brain as the head is positioned below the heart in this pose. Regular practice of uttanasana relieves anxiety and stress and helps calm the mind.
Start by standing straight; keep hands on hips and inhale. Extend hands above you and bend torso forward as you exhale. Keep bending and bring your hands to rest on the ground next to your feet. If this is difficult, hold onto the ankles. Hold the pose for 10-15 seconds and exit using your abs. Make sure your knees remain straight while performing the uttanasana.
Viparita karani or legs up the wall pose: This is a simple but effective anxiety-alleviating yoga that helps relax and calm the mind and stimulates the nervous system. Viparita karani also regulates blood flow and treats depression and insomnia.
Lie flat on your back with your butt positioned as close to the wall as possible; you can use a cushion to support your back. Inhale slowly and deeply. Walk your feet up the wall and rest them straight against it. Tilt toes towards your body and feel the pressure on your hamstrings. Keep hands stretched on either side of your body. Hold this position for at least five minutes as you focus on breathing slowly and deeply.
Shavasana or corpse pose: This pose is used at the end of yoga routines and is excellent for meditation, boosting mental health, and relaxing the body.
Lie flat on your back keeping the body straight and hands at the sides with palms facing upwards. Close eyes and hold position for at least five minutes. Consider counting your breaths as you meditate.
