Yoga to tackle depression

Janu Sirsasana

Janu Sirsasana

• Sit on the floor with legs stretched straight in front.
• Bend the left knee and place the left heel against the inner side of the left thigh near the perineum. Try and push the left knee behind as far as possible.
• Bend forward and stretch the arms towards the right foot and hold it. First catch the toes of the right foot and gradually catch the sole and finally catch the wrist of one hand with the other , beyond the outstretched foot.
• Keep the right leg stretched throughout by tightening the knee.
• Exhale ,  move the trunk forward by bending the elbows and rest the chin beyond the right knee
• Stay in this position with deep breathing for about a minute.
• Inhale , raise the head and trunk, straighten the arm and gaze up for a few seconds, extending the spine and trying to make it concave.
• Release the grip of the hand on the right foot , straighten the left leg.
• Repeat the same order on the other side.

Benefits

• The strong stretch helps in stimulating and activating the mind.
• The stretch of spine and the chest opens up the inner dormant confidence that combats depression
• This asana also tones the liver and the spleen, thereby abiding digestion.
• Persons suffering from enlargement of prostate gland will benefit by staying longer in this pose.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Pascima Tanasana

Pascima Tanasana

Sthithi : Dandasana

Practice

• Inhale , raise both the arms sideways at shoulder level parallel to the ground.
• Turn the palms facing upwards
• Continue to inhale and raise the arms further up vertically (biceps touching the ears) and stretch the trunk from the coccyx region . Now turn the palms forward
• Exhale , bend the trunk forward from the lower back, stretching the arms (hands parallel to the ground)
• Exhale completely. From hooks of the index fingers , catch hold of the big toes .Bend the back further forward from the lumbar sacral region so that the trunk is stretched along the thighs and the face rests on the knee. Bend the hands at the elbow and relax the abdomen muscles.
• Maintain this position for about a minute with normal breathing.
• Return to sthithi reversing the steps and the breathing
• Relax in sthithi Dandasana

Note  Do not allows the knees to bend 

Benefits

This asana gives flexibility to the backbone, stimulates the spinal nerves and back muscles , enhances digestion, energises the whole body and helps in controlling constipation.

Limitations

People with heart ailments , back problems and spondylosis should avoid this posture.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."