June 2024

Article: Yoga for mental well-being

In the fast-paced, high-stress environment of modern life, where maintaining our well-being has become increasingly challenging, yoga stands out as a holistic approach that nurtures both mind and body. As a mental health professional, I can vouch for the transformative effects of yoga on our emotional health.

Stress reduction

Stress is inevitable and chronic stress can lead to a multitude of mental health issues like anxiety, depression, etc. Yoga helps to lower the cortisol levels, our body’s primary stress hormone, and promote relaxation. Practices like breathing(pranayama), meditation(dhyana) and various yoga poses(asanas) engage the parasympathetic nervous system inducing calm and tranquility.

Anxiety management

Anxiety disorders are the most common mental health issues affecting millions of people worldwide. Yoga helps in grounding us in the present moment, which is the fundamental principle of mindfulness. Mindfulness practice helps us to learn to observe our thoughts and feelings without judgment thus reducing the intensity and frequency of anxious thoughts. Techniques like alternate nostril breathing (nadi shodhan) and poses like child's pose (balasana) and leg-up-the-wall (viparita karani) are specifically beneficial in calming the nervous system and alleviating anxiety.

Mood enhancement

Mood disorders can be debilitating and lead to poor quality of life. Regular practice of yoga helps to increase the production of endorphins (happy hormones). Poses like warrior pose (veerbhadrasana) and tree pose (vrikshasana) help to boost confidence and foster a sense of stability thus eliminating feelings of sadness and helplessness.

Mindfulness

Yoga helps us to get attuned to our body and mind through mindful movements and breath awareness. This helps us to cope with our stressors effectively. It also increases our focus and concentration which helps in tackling issues like ADHD (Attention Deficit Hyperactivity Disorder), procrastination, etc.

Hence, yoga is not only beneficial for our physical health but also our mental well-being. It helps us navigate the complexities of life with ease and grace. Since June 21st is the international yoga day, this is the best time to start doing yoga!

Daily “5 minute” mental health exercise:

Bramari Pranayama

1) Close your eyes while sitting comfortably with your spine erect.

2) Take a deep breath through the nose.

3) Exhale through the nose while touching the tip of the tongue to the roof of your mouth and make a humming sound.

Practice 5 to 10 rounds daily and you will see a marked reduction in your anger and anxiety. Also, it provides instant relief when you are experiencing stress.

Brainpower Boosters

Walnut and date shake

Walnuts – 4 halves (soaked overnight)

Medjool date – 1 (de-seeded)

Milk – 1cup

Blend all the above-mentioned ingredients together to make a smooth and frothy shake.

Add ice cubes if you like. Enjoy!

Cognitive Facts

Walnuts contain tryptophan, which is used by our brain to make serotonin (a natural mood stabilizer). Hence, consumption of walnuts reduces the symptoms of anxiety and depression.

Dates help in reducing the inflammation in brain hence boosting brain health and reducing the risk of Alzheimer’s disease.

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