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Yoga and Mental Health

There is no health without mental health. The World Health Organization defines health as a state of complete physical, mental and social well-being and not merely the absence of a disease or infirmity (WHO 2001, p.1)

What is Mental Health?

Mental health is more than the absence of mental illness- it is vital to individuals, families and societies. Mental health is described by WHO as:

“A state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community.” (WHO 2001a, p.1)

 In this positive sense, mental health is the foundation for well-being and effective functioning for an individual and for a community.

Symptoms:

  • Feeling sadness, hopelessness
  • Angry outbursts, irritability, frustration
  • Loss of interest in normal activities such as sex, hobbies or sports
  • Insomnia or sleeping too much
  • Tiredness, lack of energy
  • Reduced appetite or increased cravings for food
  • Anxiety, restlessness
  • Slowed thinking or body movements
  • Feelings of worthlessness, self-blame
  • Trouble concentrating, making decisions
  • Frequent suicidal thoughts, suicide attempts
  • Unexplained physical problems, such as back pain or headaches

“From the time I was nine years old, I struggled with periods of depression. I have used so many means to escape, avoid, deny or run from my pain until I finally faced it. I learned Applied mindfulness through my yoga practice. Training the mind and body is an important step in the self-care needed to heal from depression.” – Quoted from an unknown source.

While psychotherapy and nutrition is used to treat depression, an effective and clinically tested way to treat such conditions is Yoga.

Yoga provides a structured approach towards managing and treating mental conditions.

Here are the five asanas and breathing exercises to improve bodily functioning, and to strengthen the mind:

1. Bala Asana (Child Pose)

  • Kneel and sit on your heels on a yoga mat, touching the big toes together.
  • Spread your knees hip-width apart and place your palms on your knees.
  • Bend your torso forward and between your divided thighs, and touch your forehead to the mat.
  • Bring your arms forward and place them on the mat, stretched out in front.
  • Hold the position for a few minutes, and return to the initial position slowly.

2. Setu Bandh Asana (Bridge Pose)

  • Lie down on the mat on your back.
  • Place your palms facing down by either side of the body, and fold the knees to bring the heels closer to your hips.
  • Keep the feet a few inches apart.
  • Gently elevate your hips and away from the floor and hold the position for a few minutes.
  • Relax and return to the initial position, exhaling as you do so.

3. Uttan Asana (Standing Forward Fold)

  • Stand straight with your arms by your side.
  • Bend forward at the hips, go as low as possible till your chest touches your thighs and your head reaches your knees.
  • Hold this position for a few breaths before gently releasing it and resuming the initial position.

4. Hala Asana (Plough Pose)

  • Lie on your back, with your arms by your side and feet joined together.
  • Lift your legs up at a ninety-degree angle.
  • Hold your hips with the help of your hands to support the elevation.
  • Bring the feet back and down to the floor, extending behind the head. Ensure that thighs remain straight. Avoid touching them to your head.
  • Hold this position for a few breaths.
  • Release the position while exhaling.

5. Shava Asana (Corpse Pose)

  • Lie down on a mat facing the ceiling. Keep your legs and feet a few inches apart, letting them fall sideways.
  • Place your hands on either side of the body with the palms facing upward, relax the body in this position for a few minutes.
  • Close your eyes, and allow your body and mind to relax.

The body is now in a relaxed state and fully receptive to positive energy.

A self-created prayer or a prayer of choice may be offered for complete healing.

You may begin with saying “Aham Aarogyam” (I am healthy). The mantra for a peaceful life in a peaceful universe may thereafter be chanted:

सर्वेषां स्वस्तिर्भवतु (om sarvesham svastirbhavatu)

सर्वेषां शान्तिर्भवतु (sarvesham shantirbhavatu)

सर्वेषां पूर्णंभवतु (sarvesham purnambhavatu)

सर्वेषां मङ्गलंभवतु (sarvesham mangalambhavatu)

शान्तिः शान्तिः शान्तिः (om shanti shanti shanti)

Meaning:

May there be well-being in all,

May there be peace in everyone’s life,

May there be fulfilment in all,

May there be auspiciousness in all,

Om Peace, Peace, Peace.

 

Neeti Parti