Exercises of yoga against a depression and a stress"

The yoga stopped being especially Indian practice long ago and extended worldwide. Let's consider in this article why this doctrine so carries away people of the opposite social status and as people by means of asanas (yoga-exercises) try to get rid of the negative in soul causing a depression and provoking stressful situations.

Causes of a depression

The depression can arise as it is spontaneous, and upon accumulation of various reasons. This state difficult gives in to change, the person becomes reserved. The reasons of falling into a depression are divided into psychological and physical.

Psychological

Psychological factors can be the most various, but each of them is capable to be a powerful incentive for developing of a depression. It can be problems of the personal plan:

• parting with darling;
• death of close people;
• troubles at work;
• dissatisfaction in intimate life.

The depression against the background of negative memoirs has the reasons too:

• shortcoming or lack of parental care;
• cruel methods of education;
• significant changes in the habitat — moving, difficulties of injection in new society;
• event from the past which put a serious psychological trauma.

Perfectly cope with a depression are wise for fingers of hands.

The depression does not arise from anywhere, features of type of character influence its emergence too:

• lack of the expected attention from relatives;
• excessive self-criticism and complex;
• pessimistic attitude towards surrounding reality;
• inability to cope with a stress.

Physical

Besides sincere problems, the depression can be caused also by features of a physical condition of the person. Here the main reasons for depressions on biological factors:

• the injuries which led to violation of activity of a brain;
• changes in a hormonal background;
• sleep disorders;
• chronic condition of a stress;
• weather factor;
• otyagoshchyonnost depression of hereditary type;
• side effect of some groups of medicines.

Features of yoga from a depression

Occupations yoga perfectly help at a depression, stressful situations and mental disorders. In such cases the performance of simple asanas (with the corresponding psychological preparation) is capable to improve mood.

Learn what there are directions in yoga and how to begin to practice house yoga.

Advantages

The yoga is fine means for management of the body which is capable of a lot of things if the person manages to reach certain states. All diseases of a body and soul influence mentality that leads to depressions. Performance of yoga-exercises can bring such benefit:

• smoothing of a stressful state — decreases cortisol stress hormone secretion;
• fight against inflammatory processes — an organism fights against pathogenic microorganisms more actively;
• decrease in a pain syndrome at some bone diseases (for example, at osteoarthritis);
• improvement of breath and functioning of lungs;
• the help in overcoming various diseases in a complex with traditional medicines;
• increase in consciousness at food — healthy habits take root during consumption of food.

Scientific research concerning influence of occupations yoga on a human body repeatedly confirmed useful properties of the doctrine as for a body, and as a hobby.

Important! You should not accept a physical part of yoga as a certain sport — ideal implementation of rules and aspiration to records are not necessary here. There is enough only the feeling of obtaining energy by means of open channels of a body.

Possible harm

At all advantage of yoga also negative results from occupations it are in some cases possible. Not for all some asanas, techniques of breath and meditation are shown. Negative effects can be the following:

• possible traumatism when performing asanas without sufficient physical training and concentration;
• psychological factor — it can affect as it is positive (up to effect of placebo), and is negative when the person does not see rapid changes and is disappointed in a technique;
• chronic diseases of the musculoskeletal device or airways which can become aggravated during the occupations.

Recommendations at occupations yoga

It is not so difficult to practice yoga even a beginner as this doctrine has the levels difficulties which are comprehended gradually.

Important! Occupations yoga bring success only at regularity and diligence. At an early stage it is better for help to ask for the experienced mentor who will correctly put process and will check performance of exercises.

There are some recommendations which will help to be involved quicker in occupations:

• time for occupations is chosen independently, but early morning or late evening are preferable;
• the light and free clothes will not constrain movements;
• you should not eat food in 2-3 hours prior to exercises;
• the situation has to promote as much as possible derivation from everything — the spacious room, lack of sunshine; all strangers objects clean up this process (points, lenses, bracelets);
• accessories which can be necessary have to be near at hand — a rug, a plaid for meditations in cold time, a towel for removal of sweat, a small small pillow for lying asanas;
• all asanas are fulfilled is concentrated, in process of increase in their complexity;
• during the occupations it is necessary to leave all wordly irritants outside consciousness;
• breath has to be usual nasal, without control or acceleration;
• in the majority of exercises if there are no other instructions, the mouth has to be closed, and eyes are open;
• the pose is maintained as long as possible, but without physical harm for an organism;
• after the occupation the shavasan needs to accept — a so-called pose of a corpse;
• in 15-20 minutes after passing of a set of exercises a warm shower is taken;
• during a menstrual cycle of the woman can carry out only small inclinations or sedentary asanas;
• pregnant women and persons with chronic diseases before starting occupations, have to consult with the doctor.

Actions against a depression and stress

It is possible to make the whole complex of movements which assume the various help to a body and spirit, and it is possible to apply only some group to advantage in certain cases. Let's consider the exercises designed to help from stressful and depressions.

Asanas

Asanas are called various poses in which the body is fixed. Etymologically the word comes from the root "as" meaning "to sit", and additional words define, how exactly it is necessary to sit.

Also it will be interesting to you to learn what is asanas in yoga and what their role.

Vrikshasana

"The pose of a tree" (vrikshasan) has a set of positive effects for a human body. Here both strengthening of joints of legs, and the help at digestive tract diseases, and stabilization of a menstrual cycle. But most of all this asana helps at various violations of activity of nervous system. Vrikshasana will calm fears, will smooth memory blackouts, will enhance attention, will help at depressions. Regular use of this pose will save from irritability, sleep disorders, irascibility, will return joy of life. The asana becomes as follows:

1. To make several breaths and exhalations.
2. To relax and dismiss all vain ideas.
3. To bend the left leg and to bury a heel in a crotch, having arranged foot along inside of a hip of the right leg.
4. To take away a knee as far as it is only possible, opening the basin is wider.
5. To part hands for balance in the parties or to make palms "boat" over the head.
6. It is free to part shoulders, the head aspires up.
7. It is necessary to balance in such position as long as possible.
8. To replace a leg and to repeat exercise.

At the initial stage it is necessary to hold a body in "a tree pose" several seconds, then exercise performance time to increase gradually. Also it is necessary to pay attention to toes (they do not need to be drawn in), and the waist has to be equal. An exit from a vrikshasana is made by lowering of a leg after an exhalation.

Video: a vrikshasana - technology of performance in details

Tadasana

"The mountain pose" (vertical pose, tadasana, or samastkhit) is the simple exercise allowing the person to concentrate attention on its performance. Besides positive impact on the musculoskeletal device, this asana gives the chance to work with power of the organism, having rejected all superfluous.

Whether you know? The distribution of body weight in the footsteps of studied during performance of a tadasana will help to wear shoes longer. In everyday life we pay attention to the gait a little therefore soles of footwear wear out unevenly.

Operations procedure when performing a tadasana is as follows:

1. To restore breath by several cycles "breath exhalation".
2. To rise on a rug so that external parts of feet were parallel.
3. Body weight has to be evenly distributed in the footsteps of.
4. To strain knee joints that cups rose.
5. To pull in a stomach, raising a backbone and straightening a neck.
6. Hands can be lowered along a trunk or to execute them the prayful movement, having connected palms before a breast.
7. To be in such situation about one minute, controlling quiet breath.

Video: as it is correct to carry out to Tadasang

Pranayama

Breathing exercises for cleaning of a system of channels and a "thin" body are called pranayamy. Occupations can affect an organism differently:

• to change concentration of oxygen and carbon dioxide in a body;
• to influence a brain by means of reflexes (sense of smell, touch);
• to develop respiratory muscles;
• to put into operation internals (compression or relaxation because of different techniques of breath);
• to make impact on nervous system (auto-suggestion).

Pranayama is carried out in the following order:

1. Inhalation of air (purak) becomes through both nostrils in the absence of a soundtrack.
2. The breath delay about a navel (kumbkhak) is made by strong-willed effort to a patience threshold.
3. Equalizing — air retraction in the short portions at serial latching of nostrils.
4. Exhalation (rechaka) — slow deflation of air from lungs when there is no opportunity it there any more to hold.
5. Shunyaka — so is called an air delay on an exhalation.

Breathing exercises are done daily and are followed by positive thinking. Before pranayamy it is recommended to drink milk or to eat an oil piece — in that case spiritual clarification will take place more effectively.

Video: the pranayama for beginners Pranayama is possible also when performing a shavasana — "poses of the dead". This asana is the absolute of static character as the yogi tries to reach a full stop of a thought and relaxation of a body. Order of preparation for the shavasena following:

1. Lying on a back of a hand to extend along a trunk, a leg direct.
2. At a deep breath to strain all muscles and to exhale.
3. Continuing to strain muscles, to make several breaths exhalations.
4. To relax, close eyes, to put brushes palms up and to part legs slightly more than width of shoulders.
5. To check relaxation of muscles of legs — from fingers to buttocks, hands — from fingers to shoulders, a body — from a groin to a neck, the head — from a neck to the top.

Full relaxation assumes also refusal of control of breath — thus, the pranayama is not carried out any more. But it is not necessary to think of it as the main point of a shavasana is need "to release" a brain. Such state should not last longer than 15 minutes.

Video: shavasana

Bkhakti

Bkhakti is the highest form of the religious practice characterizing mutual love of the person and God; it is the main way to spiritual perfection. At the caste system of India of a bkhakta it is not always perceived by orthodox Hindus, such love for God does not distinguish the social status. Thus, the high-ranking person and the commoner appear at one level.

Whether you know? Ancient yogis thought that the quantity of dykhaniye of the person is limited. They tried to breathe more slowly to prolong the century.

This type of yoga is not depression "medicine" — it simply distracts from a situation which caused troubles. The love for God replaces with itself all vital difficulties, and the person is given to expression of love for the highest being. At the same time it is impossible to speak about any fanaticism inherent in other religions — here everything passes quietly and unemotionally.

In bkhakt there are no special exercises which need to be carried out. People can dance, sing, draw, write music or model in honor of Krishna or Shiva. Even poor can bring gifts, flowers, treats without any sacrifice but only for love. It brings to people happiness, and all problems and stresses are forgotten.

Video: Bhakti yoga

Meditation

Meditation is an effective method from various vital troubles. This type of withdrawal for reduction of thoughts and a body in an order practices for a long time and successfully. In practice of yoga it is often applied too. Here one of widespread methods:

1. To sit down in a convenient pose and to close eyes.
2. To extend breath and to present that the sun shines. Here does not matter what time of light day — it is important to know that the sun shines.
3. Not less than 10 minutes to meditate, accompanying thoughts of sunny day some parallel images — the sea coast, good mood, pleasant occupation.

Study features of meditation in yoga.

The yoga proves not one millennium that resources of a human body are truly huge. Self-knowledge and development of abilities can make the person absolutely happy. And the surrounding situation is only applied to bright life which everyone can operate.