Yoga exercises for depression 

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Today I am going to share with you the top 10 yoga exercises that can help you feel better and more confident.

The following yoga exercises and its benifts will be covered in this article:

• Kumbhaka (Breathing)
• Utkatasana (Chair Pose)
• Uttana shishosana ( Down Dog on a chair)
• Virabhadrasana II (Warrior II)
• Trikonasana (Triangle Pose)
•  Setu Bandha Sarvangasana (Bridge Pose)
• Paschimottanasana ( Seated Forward Fold)
• Urdhva Mukha Svanasana (Upward-Facing Dog)

Kumbhaka (Breathing)

After a brief exhale, begin gently and regularly taking long, uninterrupted breaths in. After experiencing a feeling of fullness in the chest, keep breathing in. Keep the air you just breathed in for 10 seconds (preferably double the period of inspiration).

Benfits:When doing Kumbhaka, you purposefully cease breathing or hold your breath. The practise of pranayama boosts the body’s ability to retain carbon dioxide, which in turn stimulates brain regions that indicate improved oxygen exchange.

Utkatasana (Chair Pose)

Utkatasana might appear straightforward, like a yogi relaxing on a fictitious chair. However, when you perform the posture, it is unquestionably not a comfortable, passive experience, according to Shiva Rea, the creator of Prana Vinyasa Yoga. Utkatasana, a deep squat, immediately makes use of the power in your legs, back, and ankles. In this case, having power is more about being in harmony with the life force both inside of you and all around you than it is about dominating or controlling someone else. At the deep level, Utkatasana teaches you how to find your seat of power within your pelvis, at the center of your body.

Benfits: Chair Pose requires concentration in the breath and the mind, as well as physical power and endurance. You will feel as though you are drawing energy from a deep well when you are focused and balanced in the pose. Utkatasana teaches a potent lesson and a crucial yoga principle: Continuous practise over time is preferable than sporadic, intensive bursts of practise. In Utkatasana and in yoga, consistency produces profound and long-lasting effects.

Uttana shishosana ( Down Dog on a chair)

With your palms shoulder-distance apart, place your hands on the back of a chair. Step back until your feet are beneath your hips, forming a straight angle with your body and keeping your spine parallel to the ground.

Lift through your thighs and ground through your feet. To stretch the sides of your body, move your hips away from your hands. As you stretch through the crown of your head, tense your outside arms.

Benfits: With less weight on your upper body, this variation offers the same advantages as the traditional position, including hamstring stretching, shoulder opening, and spine lengthening.

Virabhadrasana II (Warrior II)

Place your feet 3–4 feet apart, wide apart. Your toes should now be pointed slightly inward as you move your right heel out. Your left foot should be 90 degrees out. Align the arch of your right foot with the heel of your left foot.

To preserve the knee joint, maintain the left knee aligned with the second toe at a 90-degree angle. Ground down into the rear foot while extending your straight back leg.

Bring your arms to a T at shoulder height as you inhale. Draw the backs of your shoulder blades downward. Keep your hands down and your fingers spread. Look at the forefingers. Sink more deeply into the stretch as you exhale.

Benfits: You can strengthen your back, arms, and legs with this invigorating stance. It also provides a good stretch for your chest, shoulders, neck, thighs, and ankles.

Trikonasana (Triangle Pose)

Step your left foot back from Mountain Pose and splay it out 45 degrees so it is flat on the ground. Line up your feet wider or heel to heel for greater stability.

Ground into both of your feet and raise off of your thighs. Set your hips forward as you stretch your spine over your front thigh.

Release your left hand to a block that is situated on your front foot’s outside edge. The inside of the front foot is another possible location for the block. Make a right-facing torso rotation. Your right arm should be rais

Benfits: Your hamstrings and outer hips are stretched in this balancing pose. Twisting helps the spine as a whole and activates your obliques in order to make the twist easier.

Setu Bandha Sarvangasana (Bridge Pose)

Lay face-up with your arms at your sides and your hands facing down. Your feet should be flat on the floor. Keep your heels stacked under your knees and your feet hip-width apart.

Engage your legs and glutes as you breathe in. Lift your hips off the ground and upward, pressing the floor away with your feet.

Try grasping the sides of your yoga mat and raising your hips if your shoulders are stiff and you need additional leverage. You can also want to slide your shoulders in toward your chest and interlace your fingers beneath your “bridge.”

Lift your heels when you’re ready to descend, then bring your hips back down one vertebra at a time.

Benfits: Your chest opens up during this energetic backbend, which also extends your neck and spine. It can ease anxiety, relax the mind, and aid in better digestion.

Setu Bandha Sarvangasana (Bridge Pose)

As you sit, extend your legs straight out in front of you and plant your thighs firmly on the ground. To lengthen your torso over your thighs, hinge at the hips. Take a hold of your feet’s outside borders.

Benfits: This relaxing fold lengthens your back, stretches your hamstrings, and lengthens your spine.

Urdhva Mukha Svanasana (Upward-Facing Dog)

Lay on the ground face down. Hands should be on the mat in line with the lower ribs with elbows bent. Hold your elbows close to your body in a hug. Take a breath and tuck your toes.

Exhale and push the floor away in the manner of a push-up. Spread your chest out and straighten your arms while keeping your hips just a few inches above the ground.

Benfits: By stretching your abdominals and hip flexors, you’ll open up your chest and shoulders. After chaturanga in a traditional Sun Salutation, this position is performed.