Home Yoga Guide Yoga Asanas in Improving Mental Health and Well-being.

Yoga Asanas in Improving Mental Health and Well-being.

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If you want to improve your mental health and overall health of well-being, this can be achieved through the practice of yoga. Yoga is considered one of the oldest forms of exercise and although there are many different styles, a yoga practice usually involves stretching, breathing and a period of deep relaxation or meditation. A regular yoga practice teaches deep concentration and mindful breathing, two key elements that help overcome depression. Through the practice of yoga, we can clear the mind and strengthen the mind-body connection. Yoga trains the mind and body to bring emotional balance. Children and young people need such tools to listen inwardly to their bodies, feelings, and thoughts. Yoga helps them to develop in a better way, strengthen themselves and contribute to the social being.

Mental illness in various forms has emerged globally in recent years due to several reasons. An unhealthy lifestyle, a poor diet, and an increase in work-related stress are factors that lead to an increase in anxiety and depression. Yoga is known to improve strength and flexibility, but it also has immense benefits for mental health by improving mood. Sharpens concentration and relieves stress. People have neglected to take time for their mental health and well-being, especially in the current times scenario. According to data collected by the worldwide organization, around 56 million Indians are reported to be suffering from depression and 38 million are suffering from anxiety disorders. India has the highest rate of mental illness in the world. Here are some ‘yoga asanas’ that you can do at home to improve your mental health.

1. Balasana

The child’s pose is one of the most relaxing and soothing positions in yoga. You may relax and unwind here since you’re completely grounded. In times of anxiety and distress, the feeling of being supported by the soil can bring considerable mental peace. The Baby Pose plays a pivotal role in stretching the entire body including the hip joint and muscles. Not only does it increase overall balance and stamina but also increases blood circulation and tones the muscles around the hip, ankles, and thigh region. Practicing it regularly relieves not only relieves stress and anxiety but also preserves calmness and a stress-free mind.

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2.  Adho Mukha Svanasana

In Yoga, this is a very prevalent practice. It boosts blood flow to your brain while also stretching your spine and strengthening your arms, shoulders, and legs. We can get more energy and mental clarity by increasing circulation to this area, which will aid us in dealing with issues that bring us tension or anxiety.

3. Salamba Sarvangasana

Another great yoga practice for anxiety and depression relief is shoulder stand. Shoulderstand, like a downward-facing dog, enhances blood flow to the brain, improving mental clarity and regulating feelings. It’s necessary to highlight that you should avoid this position, if you have neck or shoulder difficulties, high blood pressure, or are menstruating.

4. Savasana

This meditation posture is great for mind control, releasing stress, anxiety, and depression while also bringing clarity to your experience. This position is usually done at the end of each yoga session to allow you to absorb all of the energy and revelations you’ve gained throughout your exercise.

5.  Uttanasana

This inverted posture is an extremely therapeutic posture that enhances your immunity, attenuates stress, and relaxes the mind. It conveys prana and blood flow to the sinuses, which relieves congestion and helps rid the body of catarrh particles. Moreover, it also strengthens the calves, hamstrings, and hips and reduces insomnia, fatigue, and headache.

6. Sethubandhasana

This is an extremely beneficial posture for relieving arthritic pain and strengthening the leg, thigh, and back muscles. Not only does it treat hip and back pain but also helpful in case of osteoporosis. Additionally, the bridge pose is found highly significant in removing all the blockages from the mind and restoring peace and calmness.

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7. Paschimottasana

Similar to the Standing Forward Bend, this is also a relaxing yoga pose for improving heart health. Paschimottanasana is capable of improving your mental health. It can calm your body and mind and allows the mind to relax. As you maintain the position for a long time, you get to open your mind and eliminate the feelings of depression and worry. Moreover, it can take control of your anxiety levels by working on your energy centers. You are, therefore, likely to observe lower anxiety and feelings of getting overwhelmed after practicing this yoga asana for a long time.

8. Virabhadrasana

Virabhadrasana is one of the most beneficial yoga asanas for mental health and is commonly referred to as “the warrior pose.” There are many variations in it, and all of them need steady and focused breathing.This asana requires total body awareness and coordination, with the feet stretched wide apart and in opposite directions. The arms, shoulders and torso are fully engaged, expanding this body awareness out in all directions. Emotionally this pose is all about opening your heart and facing the world around you. For those of us that are a little shy or introverted by nature, this pose can help cultivate confidence, courage and emotional strength.


Modern research has proven that yoga practice is not only good for physical health, but yoga practice is good for your mental . If you are dealing with mental illness or any other stressful situation, adding some yoga asanas to your routine will benefit you. Mental health is given less priority as compared to physical health. However, we often forget that harvesting positive life spells requires a healthy mind. Thus, knowing how to reach a level of comfort and positivity is necessary to enhance one’s mental health. And yoga asanas for mental health can help increase your mental peace. When you have health in the palm of your hand, you don’t need to spend money and go elsewhere. Incorporating yoga into our daily life will undoubtedly lead to a wonderful life.

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