Healing within: Yoga as a holistic remedy for anxiety, depression and burnout

Mumbai: The modern, fast-paced lifestyle, coupled with excessive digital exposure, information overload, and lack of physical activity, has made stress a common household term. It is a leading contributor to mental health issues, autoimmune conditions, and burnout.

Yoga, an ancient practice rooted in mindfulness, offers a natural and sustainable way to restore physical strength and emotional balance. When practised regularly, yoga becomes a foundation for mindful living and holistic health. As anxiety and depression are often opposite responses to chronic stress, yoga provides effective techniques to manage both.

Yoga poses for stress and anxiety relief

Himalayan Siddhaa Akshar, Author, Columnist, and Founder of Akshar Yoga Kendraa, recommends yoga as a powerful tool for stress and anxiety relief, emphasising its ability to restore balance and promote inner calm through mindful movement and breath control.

1. Tadasana (Mountain Pose)

How to practice:

Stand with your feet together and knees straight. Inhale and lift both arms overhead, interlocking your fingers with palms facing upward. Elongate the spine, extend the shoulders, and actively engage the lower body. Hold for 30 seconds, breathing slowly. Repeat 5 times.

Benefits:

• Stretches the entire body

• Expands the chest and heart

• Builds lower body strength

• Improves posture and balance

• Enhances energy flow to all systems

2. Balasana (Child’s Pose)

How to practice:

Sit in Vajrasana. Place your palms on the floor in front of your knees and slowly walk them forward until fully extended. Keep the pelvis grounded on the heels and rest your forehead between your palms. Close your eyes and relax.

Benefits:

• Relieves spinal stress

• Calms the central nervous system

• Alleviates backache

• Reduces mental tension

• Promotes deep relaxation

3. Surya Namaskar (Sun Salutations)

How to practice:

A dynamic vinyasa flow comprising 8 yoga postures in a repeating sequence. Perform 5 sets daily with awareness and breath coordination.

Benefits:

• Activates the body’s internal energy (fire element)

• Stimulates the nervous system

• Improves metabolism and digestion

• Builds strength and flexibility

• Energises the mind and body

4. Anulom-Vilom (Alternate Nostril Breathing)

How to practice:

Sit comfortably with a straight spine. Place your left hand on your knee in Chin Mudra. With your right hand, block the right nostril and inhale from the left. Then block the left nostril and exhale from the right. Inhale from the right, block it, and exhale from the left. This completes one cycle. Practice 5–10 cycles slowly and mindfully.

Benefits:

• Balances the brain hemispheres

• Calms the nervous system

• Regulates heart rate and blood flow

• Enhances mental clarity

• Reduces anxiety

5. Healing Walk

How to practice:

Raise both arms overhead and elongate the spine. Walk at a natural, medium pace, preferably in a garden or natural environment. For greater effect, walk barefoot on grass or soil. Practice daily for 11–21 minutes.

Benefits:

• Promotes mindful movement

• Improves blood circulation

• Balances mind and body

• Encourages grounding and inner peace

The decline in mental well-being today has a direct impact on physical health. Yoga offers simple yet powerful tools to reverse this trend. However, its full benefits unfold only through discipline, consistency, and mindful practice. By taking a proactive approach to health, we can build a foundation for a calmer, stronger, and more resilient life.

 In a world where mental fatigue and emotional overwhelm are increasingly common, yoga offers a powerful, natural path to healing. Combining breath control, gentle movement, and mindfulness, yoga helps calm the nervous system, uplift mood, and restore balance. This article delves into how yoga can be a transformative tool for managing anxiety, depression and burnout, fostering strength from within.  Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips