International Yoga Day 2021: Know about the Yoga asanas to fight depression, stress, and anxiety

International Yoga Day 2021: Know about the Yoga asanas to fight depression, stress, and anxiety

On June 21, the world will celebrate International Yoga Day. There is no escaping the truth that many people’s lives are undergoing significant change and hardship, regardless of where they live in the world. Sleep deprivation, poor nutrition, and life stress all contribute to a compromised immune system, making you more susceptible to illness and stress.

If you’re often tired and weak, even if you don’t have a significant underlying medical issue, performing yoga for at least 10 minutes every day will help you feel more energized and regain body-mind balance. It can also aid in the improvement of memory and self-esteem and the reduction of worry and tension. The prevalence of mental disease has risen dramatically in the last decade, and we all must pay equal attention to our mental health.

The Ways Yoga Can Help You Improve Your Mental Health

1. It shifts your neurological system from sympathetic to parasympathetic or from fight-or-flight to rest-and-digest mode. You usually experience less anxiousness and become more relaxed. When you start breathing deeply, you get out of fight-or-flight mode, and your nervous system calms down.

2. It aids in the development of your sense of self. Yoga allows you to have a better understanding of yourself and create a more nonjudgmental relationship with yourself. You’re gaining confidence in yourself. Because your unconscious mind tells you that it is worthy of this me time, this effort,” you exercise more and eat healthier. Everything comes down with yourself to your relationship at the end of the day. You create a healthy, balanced ego when you gain confidence and become more established in your sense of self and core. You have nothing nothing to conceal and to prove. You develop courage and strong willpower. You don’t mind having unpleasant conversations since you know you’ll be fine at the end of the day.

3. It makes your romantic relationship better. You’ll be the same way with your partner when you’re more focused and comfortable with yourself—you’ll see them through the same lens of compassionate, unconditional love. You’re less reactive—you may recognize that snapping at your partner isn’t a good idea.

4. Another psychological benefit of yoga is its capacity to keep your brain healthy and energetic even as you become older.

Yoga and meditation practitioners had more resilient brains as well as increased brain function, according to studies, especially in older adults. Yoga is undoubtedly a skill you should utilize to stay vital in body and mind if you want to maintain your brain fresh, well-oxygenated, and tranquil.

5. Yoga is a great approach to cure anxiety and sadness because it combines exercise, meditation, relaxation, and even socialization.

Yoga plays an integral part in restoring balance and harmony to your chaotic life by regulating your stress response system, clearing your mind of thoughts so you can focus on the present, and calming down your nervous system.

Yoga can also lower your heart rate, respiration rate, and blood pressure, allowing you to relax and relieve anxiety and uneasiness without the usage of prescription drugs.

6. Introduces a Positive Attitude. Yoga is like scrubbing your mind clean, a form of mental hygiene. The mind’s impressions are erased, relieving harmful emotional baggage and allowing positive energy to flow. It’s one of yoga’s most well-known mental health advantages.

Here are some simple yoga asanas that you can practice as a novice ahead of the International Day of Yoga.

Padmasana, Sukhasana, Pranayama, and other asanas aid with emotional regulation. These serve as a tool for soothing and revitalizing our brain, allowing us to achieve a tranquil frame of mind.


It’s a form of breathing that’s managed in a precise way (pranayama). It entails closing one nostril when breathing and then closing the other nostril when exhaling. After that, the process is reversed and repeated. Many physical and psychological benefits of alternate nostril breathing have been reported, including stress reduction and enhanced breathing and circulation.


Lay down on your back to begin the position. Bend your elbows and knees now. Place your hands firmly on either side of your head and your feet flat on the floor near to your hips. Slowly lift your body into the air while keeping both your hands and legs on the ground. Hold this arching stance for 20-30 seconds before slowly rising to a standing position.

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Bring your feet hip-distance apart when standing. Slowly bend your body above the torso downwards without bending your legs. Make sure your knees are completely straight. Allow your wrists and arms to hang down and rest on the ground, or hold your feet to your ankles. Hold this position for 8-10 breaths before slowly returning to standing.


Clearing our minds of clutter and our bodies of stress is a complex undertaking for those of us who spend every waking second thinking or doing something. In a resting stance, Shavasana assists us in regulating tension. Close your eyes and lie down on your back. Relax your mind and body.

Bhujangasana (cobra pose)

This is one of the most basic yoga poses to try as a beginner. To begin, lie on your stomach on the floor. Place your hands on your shoulder and close your eyes. Raise your head and gaze up towards the sky. The stretch in your midsection is palpable. This position increases back flexibility while toning the abdomen, neck, and shoulders. It helps to enhance blood circulation and relieve weariness and tension.

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Long-term yoga practice allows you to develop that mind-body connection, which underlines how much control we have over both. Yoga therapy has been proved in studies to aid with stress, anxiety, and depression. Yoga is a moderate form of exercise that combines meditation with regulated physical movements. Focusing on deep breathing and stretching your body might help alleviate depression symptoms such as insomnia, pain, and a lack of energy.

You may alter the poses to fit your level no matter which type of yoga you pick.

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