Yoga Cure for Depression & Anxiety

Feeling down, stressed, anxious or depressed? Yoga is a tool that can be used for many reasons. More and more people who are struggling with depression or anxiety are turning to alternative therapies, such as yoga, and to using yoga as a therapeutic tool. 

Yogis have known for thousands of years that changing body patterns changes patterns of the mind and brain as well. There is an increasing interest in the mind-body connection among scientists and research shows that a regular yoga practice can help calm an anxious mind, reduce stress hormones, improve your mood and treat mild depressions as well as protect the brain from depression. 

This gentle sequence consists of poses that have been recomended as therapeutic. Wherever you are right now, I'm sure it could benefit you to spend some time with yourself and your breath, in this moment right now.  

"Unease, anxiety, tension, stress, worry - all forms of fear - are caused by too much future, 

and not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms 

of nonforgivingness are caused by too much past, and not enough presence." 

- Eckhart Tolle

Whenever you notice your thoughts wandering to the past, or worrying about the future, see if you can observe the thoughts without judging and return your awareness to your breath as your anchor. You can practice mindfulness by observing your thoughts as if they were clouds passing by, seeing them come and go. Practice letting go of your thoughts, unidentifying with them and bringing your awareness back to being here in this time and space. 

Photos by Saara Oinonen 

1. Child's pose. Begin in child's pose, sit on the heels and lower down the forehead to the mat (option to lie on your back and hug in the knees towards your chest, if child's pose for any reason isn't working for you).

Begin to calm your breath to calm the mind, letting everything from the outside world drift away and bring your full awareness to the rythm of your breath. Take at least 10 deep breaths in this pose, to anchor yourself in this moment. 

2. Cat & cow. Press into the palms to come up onto all fours. Inhale to arch the spine and lift the gaze, exhale to round the back. Allow your breath to guide you through the movement as you warm up the spine and create greater circulation in the body, taking 10 deep breaths. 

3. Gentle camel. Rise up to stand on your knees, with the knees hip width apart. Place the hands on your lower back and on an inhale roll the shoulders back and begin to lean back into a backbend, only going as far as you can while still staying connected to your breath. If your breath becomes shallow, back out of the pose slightly. If it feels okay you can allow the head to fall back. 

Take 5-10 breaths in camel pose, opening your heart to the world as well as to yourself, opening up to self-compassion and healing. 

4. Seated forward fold. To counterpose the spine after backbending, come into a seated position and extend the legs in front of you. On an inhale circle up the arms above your head to lenghten the spine and exhale to fold the upper body forwards over the legs. Allow the exhales to bring you further into the pose, turning the awareness back inwards after opening the heart to gather your energy back towards yourself. 

5. Legs up the wall. Lie on your back and extend your sitbones as close to a wall (or tree, or any other surface!) as it is comfortable to you and extend the legs up. Your arms can rest by your side, on your belly or above your head. Option to elevate the hips on a block, blankets or pillows. Nestle into a position that feels comfortable and allow the body to soak in the benefits of this mild inversion and of your practice. Close your eyes and remain here from three minutes up to ten or 15 minutes for deeper relaxation. Namaste!