In the busy world that we live in, it is quite understandable to become overwhelmed, anxious or just totally exhausted. It appears as if stress is creeping into every aspect of our lives – from our work commitments to our family and friendships – and countless individuals are looking to ways of how to find tranquility and peace of mind. Enter yoga.
Consider a practice that has been around for thousands of years, and remains pertinent to our mental health today.
Yoga isn’t about bending yourself into strange positions or seeing how flexible you are. At its heart, yoga is about connecting the mind and body. Finding a place to pause, breathe and listen to what’s really going on inside you. This mind-body connection can be crucial to mental health, offering an escape from anxiety, depression and stress and promoting a quiet calm.
The Science of Yoga and Mental Health
The yogis knew this centuries ago, but we are only now starting to understand it with our scientific methods. There is some evidence that suggests regular yoga practice can actually reduce levels of cortisol, this hormone is produced in response to stress. If anyone is exposed to high levels of cortisol for a long period of time, this can adversely affect his/her mood, sleep and general health. Yoga is one way to lower the stress reaction, a calm nervous system and a relaxed body are characteristics of a person who practices regularly.
And that’s not all there is to it. Yoga helps to develop mindfulness, which is the ability to focus on the present moment without judging it. For those who have difficulty controlling their thoughts and feelings of being overwhelmed, this may be quite effective. Yoga teaches one to slowly bring attention to breathing and body sensations as soon as the mind wanders. This, over time, creates immunity to those negative thought patterns that cause anxiety and depression.
How Yoga Helps with Some Mental Health Issues
Anxiety: When anxiety hits, your body may get stuck. Yoga offers ways to end this cycle. With deep breathing techniques, you can relax your pulse, and mild postures can help in loosening up the body. Restorative yoga, a type of yoga where poses are supported and held for a long time, is very good at calming the nervous system.
Depression: Depression can make doing even the simplest tasks very tiring and feeling happy can seem impossible. Yoga stresses movement, breathing and attention that can cause increased happiness by raising the brain chemicals serotonin and dopamine that are linked to happiness. Yoga classes in a group also give social interaction, which is very helpful in overcoming feelings of loneliness.
Stress Constant stress drains your energy and makes your thinking unclear. Yoga keeps us aware of the present moment and disengages us from the continuous cycle of “doing” while it simultaneously makes us aware of “being.” This change not only stops the body from producing a fight or flight response but also turns on the parasympathetic nervous system that promotes rest and repair. As a result, one may enjoy good sleep, be able to concentrate well and be emotionally stable for a longer duration.
Getting started: How to make yoga work for you 12
Starting yoga can feel overwhelming for newcomers. You might think yoga takes a lot of flexibility or you may just be clueless about where to begin. On the bright side? Yoga suits everyone irrespective of their age, size, or fitness level.
Start with the basics. Find beginner’s yoga classes that emphasize slow movements and meditation tactics. Stress management through yoga and mental health improvement are the main features of many studio and online lessons. Remember that this is your yoga practice and you don’t have to follow anyone else.
“Regularity weighs more than work-out intensity. Actually, 10 to 15 minutes of yoga daily will totally transform you. Forget about challenging your flexibility to the utmost stretch level; the real thing is developing a habit of looking inward and nurturing the mind.
Guidelines for a Mindful Yoga Practice
To practice yoga for mental health, you will need a quiet space where you can be alone and without interruption. In this space, you may choose to light a candle, play gentle music or open a window for fresh air, depending on how you feel. Physical feelings are very strong in meditation, so when you have cleared your mental clutter you will turn to your body next. You may wish to concentrate on mindful breathing. One of the many things about yoga is that you are not expected to achieve perfection. When things become hard, do not expect too much; instead just be patient and keep practicing. Note small wins in your journey and how they lead to improvement in your mental health; these small achievements are the effect of regular yoga.
Beyond the Mat: Yoga as a Life Style
Yoga can make a positive impact on your mental health during and after a yoga practice. Perhaps it becomes easier to switch off to the world when you leave your mats. Perhaps you develop more tolerance for life’s hassles.
Use yoga teachings throughout your daily life-find a moment in the midst of your busy day to breathe mindfully or find a moment to break away, stretch your limits, and regain your center.
Conclusion
Mental health is an essential component of health, it is something we need to look after and nurture. Yoga is the simple, easy way to help nurture your mental health. Be it helping to decondition anxiety levels, ease depression or just help a little to keep the peace.
Everyone can do yoga in their own way. Just start at the point where you are today and take your yoga in the direction of your own choosing. When you do this, yoga becomes a place of refuge and comfort on your journey of improving your mental health-you will be better equipped to take on life’s challenges.
