It’s an age of competition, work pressure, endless business trips, constantly changing routines and irregular eating habits leading to ailments related to neuroconductivity and imbalanced endocrine system.Imbalanced mood and hormones causes release of higher levels of cortisols in the body.In the recent years, extensive research has been done to substantiate yoga as an credible option to address mental disorders.World Health Organisation reports that about 7.5% of Indians suffer from various sort of mental disorders.It reports that India accounts for about 36.6% of suicides globally.As per a survey conducted by National Institute of Mental Health & Neurosciences, Bengaluru in 2015-16,about 9.8 millions of teenagers in India are suffering from depression.

Such Mood disorders are not always biological.But, the depression is becoming very common because of social and environmental stressors exacerbating the mental state.Person suffering from mood disorders generally consult psychiatrist where the latter prescribes antipsychotic drugs to treat the same.Some researchers have observed that in the long run the person becomes dependent on psychiatric medications which causes poor focus, weight gain and disturbed sleep.

Yoga as an alternative behavioural therapy offers a number of remedies to cure depression and anxiety.According to a study conducted by Horovitz and Elgelid in 2015 says that yoga consists of Asana (Movement), Pranayama (Controlled Breathing) and Dhyana (Meditation).When performed in integrity, it helps in attaining self confidence and better awareness about senses and body.

In an study by Novotoney in 2009, it has been found that yoga had a positive impact on soldiers returned from war in Iraq and Afghanistan who were under anxiety.A random study done in 2005 on German women suffering from depression revealed that yoga reduced the symptoms to greater extent.

As per a study of National Institute of Mental Health and Neurosciences, Bengaluru, it has been revealed that Sudarshan Kriya had remarkable impact on depression survivors.The EEG brainwave pattern came out to be normal within 90 days of practicing yoga everyday.As per a study conducted by Kozasa and colleagues in 2008 revealed the significant reduction in anxiety with the regular practice of Siddharth Samadhi Yoga along with Pranayama for one month.

The systematic review of studies show that yoga can be an alternative treatment for depression and anxiety.Following are some of the influential yoga poses to combat the symptoms of anxiety and depression-

1)Supta Baddha Konasana- It helps in increasing oxygen content of body.Thereby,improving blood circulation in brain.

2)Utthita Trikonasana-It helps in establishing deeper connection between body and mind.

3)Adho Mukha Svanasana-It improves blood circulation in the brain.

4)Ardh Chandrasana-It improves solar plexus.

5)Sirsasana-It stimulates hypothalamus.

6)Viparita Dandasana-It expands chest which lets in more oxygen in the body and improves blood circulation.

7)Ujjayi Pranayama & Anulom Vilom Pranayama- It improves quality of breathing and deeply soothes the brain.

8)Vrikshasana-It builds stability and improves posture.It provides greater confidence and mental well being.

No doubt, yoga serves as an alternative therapy to cure major depressive disorders.However, more interventions with different schools of Yoga are needed to be conducted to determine the exact role of yoga in curbing mental ailments.More testing and more controlled trials with larger samples are required to establish yoga as a therapy to cure mental disorders.

References:

1.Purvi Mehta, “Yoga as a complementary Therapy for Clinical Depression”, Complementary Health Practice Review (2010)

2.Rachel Hanson, ” Yoga for Depression and Anxiety: A Systematic Review”,St. Catherine University (2016)

3.Ando,M et.al.,”The efficacy of mindfulness based meditation therapy on anxiety,depression and spirituality in Japanese patients with cancer.”,Journal of palliative medicine (2012)