Yoga has many physical health benefits, from improving balance and strengthening muscles through to improving low back pain. But is a positive link between yoga and mental health a bit of a stretch? We speak to yoga teacher and Greencare lifestyle expert Charlotte Dodson on why she thinks everyone could use a healthy dose of yoga.
Why is yoga good for mental health?
Yoga is beneficial for mental health due to its holistic approach that integrates physical movement, breath control and mindfulness. By focusing on the breath and the present moment, yoga helps reduce stress and anxiety, promoting a sense of calm and wellbeing. The physical postures, or asanas, increase the production of endorphins, the body's natural mood lifters.
Yoga also encourages a mind-body connection, enhancing greater self-awareness and emotional regulation. Regular practice has been shown to decrease levels of the stress hormone cortisol and enhance mental clarity, making it an effective tool for managing mental health issues such as depression and anxiety.
Breathing exercise for stress reduction: Practice Nadi Shodhana (Alternate Nostril Breathing) to calm the mind and reduce stress. Sit comfortably, close your right nostril with your right thumb, inhale through the left nostril, close the left nostril with your right ring finger, and exhale through the right nostril. Repeat on the other side.
How does yoga change your mood?
Yoga can significantly change your mood by balancing the nervous system and promoting relaxation. The practice stimulates the parasympathetic nervous system, which is responsible for the body's rest and digest response. This leads to a decrease in heart rate and blood pressure, encouraging a state of relaxation and reducing feelings of stress.
The mindful aspect of yoga, combined with deep breathing, helps clear the mind of negative thoughts and promotes a positive outlook. The physical activity involved also releases endorphins and other neurotransmitters, such as dopamine and serotonin, which are known to enhance mood and create a sense of happiness and wellbeing.
Yoga pose to reduce stress: Try Balasana (Child’s Pose) to promote relaxation and calm. Kneel on the floor, touch your big toes together, sit on your heels, and then lay your torso down between your thighs with your forehead resting on the mat. Stretch your arms forward or place them alongside your body.
How often do you need to do yoga to get mental health benefits in your opinion?
In my opinion, to experience the mental health benefits of yoga, consistency is key. Practicing yoga three to five times a week can make significant improvements in mental wellbeing. Even shorter, daily sessions of 20 to 30 minutes can be highly effective.
The frequency and duration can vary depending on individual needs and schedules, but the cumulative effect of regular practice is essential for sustaining mental health benefits. Over time, incorporating yoga into a daily routine can help establish a foundation of mental resilience and emotional balance.
Set a goal to practice yoga for at least 20 minutes each day. Use a timer and create a dedicated space for your practice to help maintain consistency.
Why is the Sun Salute a great sequence for yoga beginners?
The Sun Salute, or Surya Namaskar, is a traditional yoga sequence that involves a series of 12 physical postures performed in a continuous flow to promote physical and mental wellbeing. It is an excellent sequence for yoga beginners due to its simplicity and comprehensive nature. This series of postures flows smoothly from one to the next, covering a wide range of movements that engage different parts of the body.
It helps improve flexibility, strength, and coordination while introducing beginners to the fundamental aspects of yoga, such as breath control and mindful movement. The repetitive nature of the sequence makes it easy to learn and remember, providing a structured yet adaptable routine that can be modified to suit individual fitness levels. As a foundational practice, the Sun Salute builds a solid base for exploring more advanced yoga poses and sequences.
Yoga poses for beginners: The Sun Salute
Practice Surya Namaskar (Sun Salutation) by performing a series of 12 postures, including Mountain Pose, Forward Bend, Plank Pose, and Upward-Facing Dog. Start slowly, focusing on your breath and alignment, and gradually increase your pace as you become more comfortable.
Mountain Pose (Tadasana)
- Stand tall with feet together and arms by your sides.
- Inhale and bring your palms together in front of your chest.
Upward Salute (Urdhva Hastasana)
- Inhale, raise your arms overhead, and slightly arch back.
- Gaze up at your hands.
Standing Forward Bend (Uttanasana)
- Exhale, hinge at the hips, and fold forward.
- Bring your hands to the floor beside your feet.
Halfway Lift (Ardha Uttanasana)
- Inhale, lift your torso halfway up with a flat back.
- Place your fingertips on the floor or shins.
Four-Limbed Staff Pose (Chaturanga Dandasana)
- Exhale, step or jump back into a plank position.
- Lower down, keeping elbows close to your sides.
Upward-Facing Dog (Urdhva Mukha Svanasana)
- Inhale, press into your hands, lift your chest, and roll your shoulders back.
- Keep your thighs off the floor.
Downward-Facing Dog (Adho Mukha Svanasana)
- Exhale, lift your hips up and back, forming an inverted V shape.
- Hold for a few breaths.
Halfway Lift (Ardha Uttanasana)
- Inhale, step or jump your feet to your hands.
- Lift halfway up with a flat back.
Standing Forward Bend (Uttanasana)
- Exhale, fold forward over your legs.
Upward Salute (Urdhva Hastasana)
- Inhale, rise up with a flat back, reaching arms overhead.
Mountain Pose (Tadasana)
- Exhale, bring your hands back to your chest.
Newsletter
