Home > Yoga Poses > Asana For Health Problems > Anxiety & Depression
 
  Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)  

Yoga for Depression & Anxiety

 

PREPARATORY PRACTICE

Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)
Sun Salutatons with slow speed (yoga pravesh book)


USEFUL PRACTICES


Preparatory Movements type 1 to 10 with slow speed
Sun Salutations 12 rounds in 8 minutes

Asana

 
Bhujangasana (1 minute)
Akarna Dhanurasana (1 minute on wach side)
Shalabhasana (15 Secs)
Ushtrasana (2 min)
Dhunurasana (30 sec)
Trikonasana (1 minute on each side)
Ardhamatsyendrasana (2 minutes on each side)
Veerasana (1 minute on each side)
Paschimottasana (1 minute)
Shavasana (when needed)

Cleansing Practices

  Agnisar 100 strokes total in 3 to 4 rounds
Uddiyan Bandh 5 rounds (each round 30 seconds)
Jalneti (Once a week) - Laghoo Shankhaprakashlana (once a week)

Pranayama

  Anulom Vilom Deep Breathing 15 minutes
Ujjayi Pranayama without kumbhak for 10 minutes
Right Nostrill Purak followed by Bhramari Rechak (21 rounds)


OPTIONAL PRACTICES

Asana

  Vipritakarani Ardhpaschimottanasana
Vakrasana Sulabh Ushtrasana
Uttanpadasana Marjarasana - Garudasana
Pawavanmuktasana Patangasana

Pranayama

Both nostrill Breathing, Bhramari Pranayama without Kumbhak Bhastrika Pranayama without Kumbhak

Cleasing Practices

Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes


CONTRAINDICATIONS

Shirshasana (Head stand) & its variations.
Any Pranayama with Kumbhak.


FOOD HABITS

Suitable

Normal food with less fats & carbohydrates but with high fibres. Best food is fruits & vegetables.

Avoid

Non-veg food, Oily & Spicy food, refined foods, Fast Food, Preserved Food. Salts.

DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Sun Salutation 12 + 2
10
2
Shavasana (corpse pose)
2
3
Bhujangasana (cobrea pose - straight hand + bent hand)
2
4
Shalabhasana (locust pose)
1
5
Dhanurasana (bow pose) 3 rounds
5
6
Makarasana
2
7
Sarwangasana (shoulder stand)
3
8
Halasana (plough pose)
2
9
Matsyasana
1
10
Shavasana
2
11
Ardha Matsyendrasana (half spinal twist)
5
12
Paschimottanasana
1
13
Akarna Dhanurasana Type 1, Akarna Dhanurasana Type 2
2
14
Ushtrasana
1
15
Shavasana
2
16
Trikonasana (Triangle) from both sides
3
17
Veerasana
3
18
Shavasana
2
19
Agnisar (stimulating fire technique)
3
20
Uddiyan Bandha (abdominal lock)
3
21
Kapalabhati 5 rounds of 1 min, each
5
22
Shavasana (corpse pose)
2
23
Anulom Vilom Deep breathing OR Right nostrill purak & Bhramari Rechak
10
24
Ujjayi Breathing
10
25
Prayer
7
   
 
Total Time
90
   
  Omkar Chanting
30
  Jala Neti ( once a week )
  Laghoo Shankh Prakashalana (once a week)
  Yoga Nidra for Stress relief (Every day 1 time)
30
  Listen Omkar chanting throughout the night