Meditation and yoga poses for depression

 Depression has become the most commonly used word in today's scenario. Are you feeling extremely sad and losing interest in activities ...

 Depression has become the most commonly used word in today's scenario. Are you feeling extremely sad and losing interest in activities which were pleasurable?.

Although people are becoming aware about mental illness, but it is still overlooked. The main issue with mental illness is that it is very difficult to identify.

In this article , we discuss about depression and look at some yoga poses .

Depression :

It is a mood disorder. In depression, the person constantly feels sad and has no interest. However, these are not mood fluctuations, because they persist for a long time.

Extreme stress and worry leads to depression. Events such as loss of job, personal relationship issues etc., trigger depression in a person.

Depression goes on for years. Therefore, it is very hard to relate it to exact life events. It can be treated with drugs, but in the initial stages therapy is preferred.


Here are some signs of depression. These are observed by the person himself or people around him or her.

  • Sad mood
  • No interest in pleasurable activities
  • Loss of sexual desire
  • Low appetite
  • Weight loss or weight gain
  • Sleeping for long periods and often
  • constant feeling of fatigue
  • Worthlessness and guilt
  • Suicidal thoughts or attempts of suicide.

Depression is more common in females especially before periods.  Here are some symptoms you should look for:

  • Irritation
  • anxiety
  • mood swings
  • negative thoughts

Causes :

There are various causes of depression. However, the exact cause is unknown. There are some life changes that increase the chances of it. The brain is very fascinating. Here are some changes which cause depression:

  • Genetic factors
  • Changes in the chemical levels of the brain
  • Environmental factors that trigger depression
  • Social factors

Types of depression:

Major depression:

You have major depression if you notice above symptoms for more than 2 weeks. In this type, therapy can help.

Persistent depressive disorder:

This type of depression lasts for years. Hence it is called persistent depression.

Bipolar disorder:

Bipolar disorder is also called as a "manic depression" because you feel extremely good and bad in the same week or day. You may notice mood swings from constant highs and lows. In one moment you may feel very happy  or obsessed with something. While at other times you may lose interest all together.

Seasonal affective disorder:

As the name suggests, it occurs in some seasons. Especially, in winters when there is less sunlight. However, as summer or spring arrives, depression goes away.

Psychotic depression:

Depression accompanying psychosis is known as psychotic depression. You may notice people or things that do not exist, have false beliefs about yourself or people around you, paranoia.

Postpartum depression:

This type occurs after childbirth. However, it goes away after some years.

Premenstrual depression:

It occurs at the start of periods.

Situational depression

Atypical depression

Yoga for depression:

There are numerous benefits of yoga . It is a practice for a better way of life. It is designed in such a way that everybody can be able to do it. Sure , it might be hard for you at first. Especially, if you have really stiff body. Yoga does not require you to bend and touch your toes in the first attempt. It is a matter of practice.

Calming action and less stress:

If you are in a job which requires you to be on toes throughout the day, or if you have a stressful job. Then practicing it works wonders to calm your mind and relieve it from unwanted worries and stress.

For calm and peace you should practice yoga exercises which are coupled with meditation. It achieves a mindfulness feeling and is a great start for your day.

Yoga poses for depression:

Inversion pose:

You can do this pose in the following way:

First stand on the floor with feet slightly apart. Then bend forward and let your palms rest on the floor . Your back should be straight and knees should be straight. Be in this position for 2 mins  and then gradually come back to the original position. It is very helpful for depression.

Triangle pose for tingling in hands and feet:

This pose is best for beginners. This is because it is very easy to do and you can do this with low flexibility too.

How to do this pose?

Stand straight with feet slightly wide apart. Then bend down sideways in such a way that your hands touch the toes of the feet. It may not touch in the beginning but as you practice more you will notice increase in flexibility.

However, it is important to stretch the muscles. Practice this pose for 5-10 mins for relief.

Child pose:

It is deeply relaxing yoga pose called 'shishuasana'

How to do this pose?

Sit on your knees in such a way that heels touch the buttocks. Then bend down and keep your hands over your head. Keep your palms facing down.

It calms the nervous system and relieves stress.

Plough pose:

Lie down on your back and gently lift your legs straight up. You should lift them in such a way that your  waist is lifted and the legs go over your face . The toes of the feet should touch the floor above your head.


Clams the nerves and releases stress associated depression.

Corpse pose:

It is very easy and should be done after all the yoga.

Just lie down quietly. Remove all the bondages such as belts, watch etc. Lie on your back with feet slightly apart. Be in this position for 20 mins.

Helps reduce vaat dosha.

Meditation for depression:

Meditation is practiced around the world for a thousand years now. To put very simply meditation is like praying. When you sit calmly and gently relax your shoulders you experience a sense of calm and peace through out your body. This feeling becomes deeper as you practice more and more. At later stages this calmness becomes a part of you. In this situation , you can handle any situation with immense confidence and stability. If  you practice meditation regularly , stress and tension will be a thing of the past.

In meditation you focus your mind on one object or thing or you focus on your thoughts. These thoughts shape your decisions and your personality in all. Moreover, thy relieve stress and give clarity of thought. There are endless benefits of meditation. You can call anything involving peace and calm along with thought control as meditation.

How to meditate properly?

Sit down with straight or lie on your back with your neck in a relax position. Take a deep breath .

Then focus on your extremities, your toes and fingers and relax their muscles. Then gradually relax your arms , elbows, knees , calf , legs and finally relax your shoulders and neck muscles.

At this stage just observe the thoughts  in your mind and let them come and go. Do not try to stop or control your thoughts in any way. Just let them flow through your mind.

Inhale and exhale deeply as you relax further. Focus on your breath.

Be in this position for as long you feel calm and relax. It could take about 20 mins to as long as you want.

Practice this meditation exercise daily in evening and morning . You will notice lowering of stress levels and it improve both your private as well as professional life.

Benefits of meditation:

Stress relief:

It reduces stress. In a study involving 3500 people , this is proved.

When stress increases there is an increase in stress hormone cortisol, this then produces all the side effects of stress.

'Mindfulness meditation' showed a decrease in immune response associated with stress. This was proved in an eight week study. It has known to decrease depression.

Controls anxiety and decreases it:

Less stress means less anxiety. As discussed above meditation is useful to reduce anxiety. It also reduces anxiety disorder such as phobia, obsessive compulsive disorder and paranoid thoughts.

A study comprising of 2,446 people proved that a variety of meditations can decrease anxiety. Meditation associated with yoga is very useful for anxiety.

Keeps emotional health normal :

Nowadays, people have a lot of emotional issues. Increase in digitalization has decreased the need for emotional companionship. The number of likes, comments make you feel appreciated. However, when your internet persona does not match your off the net persona. This can lead to negative thoughts and stress.

If you practice meditation regularly, your self image improves and you have a more positive outlook.

Increase in focus and concentration:

Meditation enables the ability to reorient towards your work and maintain concentration.

Meditation is like taming your mind . It will slowly stop overthinking and  lack attention . Hence it improves focus and concentration. A study found that practicing meditation just for four days increased attention span and focus.


Clinical depression
Postpartum depression
signs of depression
depression symptoms
Yoga poses for anxiety and depression


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Ullu Series - Dekhtey Raho: Meditation and yoga poses for depression
Meditation and yoga poses for depression
Ullu Series - Dekhtey Raho
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