Summary: This is the second of two articles on Yoga for the Military. While most Army men and women focus their workout on cardio and strength; there are some great mental and physical advantages where even a solider can receive benefit from yoga.
Yoga is the well-rounded fitness structure that not only focuses on the physical well being but also takes care of mental, emotional and spiritual health. Living in today’s time, today military and living with today’s stress is no cake walk. When stress gets higher yoga can help keep you mentally and physically centered. so here are the seven yoga poses that help you to fight depression.
Balasana (Child’s Pose)
- Kneel down on the floor with legs and feet together and hands placed beside the body.
- Now slightly spread the knees, exhale, pull the upper-body down and sit on the heels placing the hips over it.
- Inhale and raise the arms upward over the head and as you exhale, bend the torso forward bending from the hip joint.
- Place the abdomen on the thighs, forehead touching the floor, and hands should be placed in front on the mat. Stay in the pose for a minute.
Halasana (Plow Pose)
- Lie flat on the floor on your back with arms placed beside the body and legs together.
- Now take a deep breath and lift the feet off the ground at 90-degree angle.
- Now place the hands on the hips to support and lift them off the floor.
- Now bring the legs at the 180-degree angle in a way that the feet are placed over and beyond the head.
- Your back needs to be perpendicular to the floor and you need to stay in the position for a minute.
Urdhva Mukha Svasana (Upward-Facing Dog Pose)
- Lie flat on the floor on your stomach with feet together and facing downward, and arms beside the body.
- Now slowly fold the elbow and slide the arms placing the hands beside the lower rib.
- Breathe in and gently lift the knees, hips, and torso off the floor, and make sure that your body weight is equally maintained by the feet and palms.
- Now look forward and then slightly tilt the head back without stressing the neck.
- Ensure that your wrists and shoulders are aligned and hold the pose for 15-30 seconds.
Adho Mukha Savasana (Downward-Facing Dog Pose)
- Start with being on your four in a way that your body forms a table like structure.
- Exhale and then slowly lift the hips and straighten the knees and elbows at the same time.
- This way your body forms an inverted V and make sure that your hands are in line with shoulders and hips with feet.
- Now let your ears touch the inner arms while you set your gaze to the navel. Hold the pose for 30 seconds.
Setu Bandhasana (Bridge Pose)
- Begin with lying down on the floor on your back with hands and legs placed freely.
- Now gently bend the knees placing the feet flat on the floor at hip-width apart.
- Now move your arms and place the hands under the back for the support.
- Breathe in and lift the back off the floor with the help of your hands, roll the shoulder blades, and let your chin touch the chest.
- Let the shoulders, feet and arms support and balance the body weight. Hold the pose for 30-60 seconds.
Uttanasana (Standing Forward Bend)
- Stand straight on the floor with legs kept together and hands beside the body.
- Now soften the knees and move the feet apart slightly keeping the legs straight.
- Inhale, and raise the arms upward above the head, exhale, and bend forward folding from the hip joint.
- Now hold the shin with the hands or just touch your feet. Hold the pose for a while.
Dhanurasana (Bow Pose)
- Lie flat on the floor on your stomach with hands beside the body and feet hip-width apart.
- Now fold the knees and then hold the ankle with your hands.
- Breathe in and then lift the chest and legs off the floor and slowly and gently pull the legs backward.
- Look straight and ensure that your abdomen is balancing the body and maintaining the weight.
- Hold the pose for 30-60 seconds, while breathing long and deep.
End the session with Savasana, and practice the poses daily. Yoga surely cures depression and various other mental health-related problems.
Author Bio : Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training In India. He loves writing and reading books related to yoga, health, nature and the Himalayas.