Basic yoga exercises against sadness and depression


Today we will shed light on positions that can help us feel sad and depressed. These are mainly curtain positions that help us open the heart area and thus open our hearts literally to the world.

Some research shows that sudden emotional stress can release hormones that prevent the heart from pumping normally. Even watching a sad film can reduce blood flow to the artery. If emotions can affect our body so intensely, then it is quite logical to conclude that the body itself can influence our emotions.


The bows and bends of the spine help to expand the thoracic and heart center and help us to radiate confidence and grace. In other words, the bows facilitate breathing, improve posture and reduce stress by relieving tension in the tissues of the entire chest and lung area of the body.

Yoga is one of the very good ways to lighten your bad mood and keep heavy feelings of sadness under control. This is because regular yoga exercises increase blood circulation in the brain and allow the production of mood-enhancing hormones.

So next time, if you will have a day jerk try the following sequence of positions.

1) Bhujangasana (variation) - mini cobra

What effects does the position have: It increases energy and mood and strengthens the back of the body.

How to do it:

  • Lie on your stomach. Place your forehead on a mat.
  • Gently push your toes and forehead into the floor. Place the palms lightly on a mat on either side of the chest at breast level. The fingertips point forward. The elbows are bent close to the chest.
  • Inhale and lift your chest off the mat, press only very lightly into your palms, keeping your chest and shoulders up, especially with your back.
  • Release the shoulders and push them down from your ears. Then lift your hands completely off the floor and inhale and exhale a few times in a deep position.
  • With the exhalation, place your palms back down and gently place your chest and head on the ground.

Bhujangasana (variation) - mini cobra


2) Urdhva Mukha Svanasana - dog face up + Adho Mukha Svanasana - dog face down

Dog face up

What effects does the position have: It can easily alleviate mild fatigue and feelings of sadness. It has an overall rejuvenating effect on your body and strengthens, awakens the upper part of the body, thus removing the stress accumulated in the back.

How to do it:

You can go to this asana directly from the mini cobra explained above by pushing the palms resting at the chest firmly into the mat and pulling your torso up with the view up or in front of you, or you can go into position gradually:

  • Lie on the mat face down and keep your feet a few inches apart.
  • Place your palms close to your chest downwards. Keep your palms close to your chest.
  • Lift your torso and stretch your arms while, unlike the mini cobra, keep your body weight on strong hands. For a more intense stretch, you can also lift your legs a few centimeters from the mat (recommended only if you do not have back problems).
  • Keep your head straight or up and your shoulders away from your ears and allow your chest to open.
  • Breathe deeply in position.

Urdhva Mukha Svanasana - dog face up

Dog face down

What effects does the position have: It relieves fatigue and concentrates the mind, because it strengthens and strengthens most of the body.

How to do it:

  • You can go to this asana directly from the dog face up explained above by pushing your toes into the mat and with exhalation you start pulling your hips and buttocks high up towards the ceiling.
  • Make sure your toes are spread wide and your feet are hip-width apart.
  • Release your shoulders from your ears by pulling your shoulders together and look between your ankles.
  • Your body should look like the inverted letter "V". Gently slide the chest back towards the thighs until the ears reach the level of the shoulders.

Tip: In this position, the back should be stretched and stretched. The heels do not necessarily touch the pad and the knees may be slightly bent. To intensify your position, slowly begin to wipe your knees and push your heels into the mat, trying to pull the coccyx high up.

Adho Mukha Svanasana

3) Rajakapotasana (variation) - pigeon position

What effects does the position have: It opens the hip joint and increases its flexibility, it stretches the thigh muscles, it expands the weaknesses, it stimulates the internal organs. The position further improves posture and overall flexibility and releases the deep emotions stored in our hips - trauma, fear and anxiety.

How to do it:

  • From the dog, face down, lift your right foot up towards the ceiling and come with your knees bent near your chest with your feet forward. Place the foot of the right foot forward on the ground towards the right wrist.
  • The left foot with the outstretched foot is placed on the floor facing backwards and with the heel facing up. Experiment with what is right and pleasant for you in this position.
  • Your right ankle should be somewhere in front of your left side depending on your body.
  • Touch the pads with your fingertips, extend your spine, pull your shoulders away from your ears, and open your chest.
  • Try to keep your hips in one plane. If you fall to one side, you probably don't have sides in one plane, so use a support in the form of a blanket or a block to support the right side.
  • When exhaling, walk your hands forward and tilt your upper body toward the mat. You can place your forearms and, if your body releases, your forehead on the mat.
  • Stay 5 or more deep breaths.
  • At each exhalation, try to release the tension in the right side.
  • To get out of position, push your palms and left foot back into the mat, lift your hips and slide your foot back into the dog face down or into all fours. Repeat with the left foot.

Rajakapotasana (variation) - the position of the sadness pigeon

exercises for depression

exercises against grief


4) Virabhadrasana I - Warrior I

What effects does the position have: It relieves stress and anxiety, strengthens the legs and the center of the body.

How to do it:

  • From the dog, face down, turn the left toe to the side so that your toes point to the left.
  • Put your right leg forward between your hands and bend it at the knee.
  • With a breath, lift your torso and stretch your arms up next to your head and possibly back slightly to bend gently on your upper back. The palms are facing each other.
  • With the exhale, try to bend the front knee even more (up to the right angle, the knee is above the ankle line, not in front of it!) And try to have the hips in one plane facing forward (if necessary, extend the stance - left foot to the left corner of the pad and the right foot to the right corner).
  • Stay in a position of 3 to 10 slow, deep breaths.

Virabhadrasana I - Warrior I


5) Ustrasana - camel position

What effects does the position have: This position stretches the neck, shoulders, opens the chest and stretches the abdominal muscles - places where the body often holds stress and tension.

How to do it:

  • Start by getting on your knees from a high stance.
  • Keep your knees wide and press your toes into the floor.
  • Place your palms on the lower back with your fingers facing the floor.
  • Lean back and bring your elbows closer so that your pelvis is pushed forward.
  • Beginners can easily stay in this position. If you want and you can go into a deeper position, put your hands on your heels.
  • Hold your head in a neutral position or let it fall backwards without straining your neck. Keep your hips and pelvis perpendicular to the floor to maintain proper alignment and prevent injury.
  • Breathe this position with five to eight deep breaths.
  • Get out of position by engaging your center of body and slowly walking your hands over your back until your spine is straight again. Your head should be up last.
  • To balance the more intense position for the neck, pull your chin to your chest and stretch the back of your neck. Stay in a position of a few deep breaths and return your head to the neutral position.

Ustrasana - camel position tilt

chest opening exercises

Namaste friends!


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