Best Yoga for Mental Health: Boost Your Mind and Body

Best Yoga for mental health boost your mind and body exercises

“Yoga is the golden key that unlocks the door to peace, tranquility, and joy.” – B.K.S. Iyengar

Although it is mainly popular for flexibility and strength, yoga can work wonders on the mental side of health, too. Studies have reported the improvement of mood, mind focus, and even the person’s mental well-being because of practicing yoga. Here, we talk about how the best yoga for mental health work from a scientific perspective and provide you with an easy plan to make you better every day.

How Yoga Helps Your Mental Health?

Issues that are on rampage about mental health today include stress, anxiety, and depression. According to a report from the World Health Organization^[1], one in four people will face a mental health problem at some point during their lives. This points to the fact that we certainly need more ways to handle these issues.

Previous studies have proven that yoga can decrease stress levels, alleviate conditions of anxiety, and even improve such symptoms of depression. As defined in a study done in Frontiers in Psychology,^[2] it has been shown that yoga decreases cortisol, the stress hormone which helps people calm their minds and emotionally balances them. Yoga is said to have functions inside the brain, so that people are much regulated when it comes to their emotions. This, aside from the intricate physical asanas, deep breathing, and meditation that have made the practice beneficial for the mental, is also said to help. Here comes the role of best yoga for mental health.

Harvard Medical School even revealed that the practice of yoga boosts the levels of GABA, which is a term for gamma-aminobutyric acid, a brain chemical that is involved in helping to reduce anxiety and improving mood. Mindfulness is also one of the significant reasons why yoga is a panacea for mental health-the technique to remain in the present moment.

Research Link: Harvard Medical School Study on Yoga and Mental Health^[3]

Most Exceptional Types of Yoga for Mental Health

While most types of yoga are safe, some styles are specific to enhancing mental well-being. Here are a few best yoga for mental health:

Hatha Yoga

Hatha is one of the most common, especially for beginners. It is basic poses, breathing, and relaxation. According to a study in the Journal of Psychiatric Practice, there is evidence that hatha yoga did alleviate anxiety and improve mood among people afflicted with anxiety disorders.

Vinyasa Yoga

Vinyasa is a flowing style whereby one flows into another pose, so while doing this style, one focuses on linking breath to movement. This flow helps to release endorphins, the feel-good chemicals in the body. A study, published in Alternative Therapies in Health and Medicine, discovered that vinyasa yoga reduced depression symptoms in young adults. The constant moving keeps the mind engaged, and hence distracting from stress.

Restorative Yoga

Restorative yoga is an encouraging practice into relaxation and soft extension of joints, which promotes parasympathetic nervous systems in your body-this is what heals and helps you relax. Studies have published a study in the Psychology of Sport and Exercise showing reduced stress, decreased blood pressure, and even calmer subjects who practice restorative yoga.

Breathing Techniques: The Key to Yoga for Mental Health

Breathing is the heart of yogas and is also closely allied with movement into a quieted mind. There has always been considerable focus in yoga practice on controlled breathing, or pranayama. Scientists have actually found that even these various breathing techniques can reduce stress and anxiety.

A study^[4] appeared in the journal, Clinical Psychology that suggested that breathing exercises-one of which is slow deep breath, or alternate nostril breathing (Nadi Shodhana) should help decrease anxiety and make the person feel calm and relaxed. It is easier to relax when the body reduces tension associated with stress.

Another very easy technique for the breath is the 4-7-8 method, through which you inhale for 4, hold for 7, and exhale for 8. That will help dissuade anxiety as well as clarify your mind. According to a study conducted in Psychiatry Research, controlled breathing brings down anxiety and boosts mood. All these best yoga for mental health will help you lead a great life. 

Yoga for Better Sleep and Mental Focus

The inability to get sufficient sleep often relates much with mental health conditions. People suffering from anxiety and depression feel ashamed or anxious about lacking sleep and vice versa. Thankfully, studies have shown that yoga can help improve slumber as well as enhance focus.

A study followed a yoga practice that yielded improved sleeping quality and reduced depression and anxiety, according to the Journal of Sleep Research. Yoga balances your nervous system directly and promotes good sleep patterns and healing deep nights.

Some poses, such as Reclined Bound Angle Pose (Supta Baddha Konasana) and Legs-Up-The-Wall Pose (Viparita Karani), help prepare one for sleep with its soothing effect on the mind. Restorative poses reduced heart rate and got stuck stress, according to studies.

Yoga also enhances mental focus. A related study^[5] reveals how regular exercise of yoga enhanced cognitive performance and helped subjects with depression pay closer attention. Since yoga teaches the importance of mindfulness, it facilitates attention and memory.

Research Link: Yoga for Sleep and Mental Health^[6]

How to Create a Simple Yoga Plan for Mental Health?

You don’t have to spend all your hours of the day with a yoga mat underneath your body, though a few minutes would be beneficial both as far as stress relief and enhancement of mood are concerned. Here’s a simple yoga plan to make you better mentally:

Table

You can customize this plan to fit your schedule. With regular practice, you’ll start feeling the positive effects on your mood and stress levels.

Conclusion: Take Charge of Your Mental Health with Yoga

As a matter of fact, yoga is one very effective means of enhancing mental health. Best yoga for mental health reduces stress, anxiety, and depression and proves conducive to mood improvement and focus. Regular practice can help you gain better mental clarity and emotional well-being.

Start off simple and gradually increase your number of poses as you become more familiar. Yoga does not have to be complicated, in fact, a little can go a long way in helping you feel better.

For more targeted health advice, please check MDLines, which will explain how you can use yoga and other means to enhance your mental well-being.

Come visit MD Lines today for more expert-endorsed tips on mental wellness and how you can feel better every day!