7 Yoga Poses That Can Help Reduce Depression

Imagine waking up and feeling as though the world has lost its meaning. Despair and disappointment weigh heavily, and feelings of failure take over. If this happens often, it could be a sign of depression. Finding effective ways to manage it is crucial, as depression can lead to serious consequences.

Yoga is a natural method to relieve stress and restore balance. Regular practice improves blood circulation to the brain, releasing mood-boosting hormones. Best of all, yoga has no side effects, making it a safe approach to improving mental health. Through our Yoga Teacher Training, you can learn the correct techniques for these poses.

Below are seven essential yoga poses to help alleviate depression. Practicing them consistently for at least three months can positively impact your body, mind, and emotional state.

1. Balasana (Child Pose)

Balasana calms the mind, eases tension, and reduces nervousness. It gently stretches the hips and lower back, allowing the body to relax deeply.

How to practice:

• Fold your legs behind your hips and sit on your heels.

• Keep your big toes touching and slightly widen your knees.

• Lower your chest toward your thighs, resting your forehead on the floor.

• Stretch your arms in front of you, palms facing down.

• Hold for 2–3 minutes, breathing slowly.

2. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

This pose rejuvenates the body and helps relieve minor exhaustion and depression. It strengthens the upper body and eases tension in the back.

How to practice:

• Lie face down, legs extended with toes slightly apart.

• Place palms beside your chest near your ribs.

• Straighten your arms and lift your chest while keeping your legs slightly off the floor.

• Press the tops of your feet into the ground and lift your shoulders away from your ears.

3. Sethu Bandhasana (Bridge Pose)

Bridge Pose promotes relaxation, relieves anxiety, and strengthens the back. It opens the heart and encourages a deep sense of calm.

How to practice:

• Lie on your back with arms by your sides, palms down.

• Bend your knees and place your feet hip-width apart on the floor.

• Lift your back gently off the floor and hold for a few seconds.

• Keep thighs parallel and avoid straining the neck.

4. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Downward-Facing Dog reduces tension in the neck and spine while improving circulation. It also supports digestion and strengthens the core.

How to practice:

• Begin on hands and knees in a tabletop position.

• Straighten elbows and knees, lifting hips to form an inverted “V.”

• Keep feet hip-width apart and hands slightly wider than shoulders.

• Press firmly through your palms, align ears with inner arms, and gaze at your navel.

5. Uttanasana (Standing Forward Fold Pose)

Uttanasana helps eliminate restlessness and calms the nervous system. It stretches the shoulders, neck, and back while enhancing blood flow.

How to practice:

• Stand upright and place hands on your hips.

• Bend forward from the hips, bringing chest and head toward your thighs.

• Lower hands to the floor beside your feet, wrapping them around your ankles if possible.

• Keep thighs straight and firm.

6. Halasana (Plow Pose)

Plow Pose reduces headaches and insomnia, releases tension, and improves posture.

How to practice:

• Lie on your back with arms at your sides.

• Lift your legs overhead and support your lower back with your hands.

• Touch toes to the floor behind your head.

• Keep thighs straight, then remove hand support and extend arms forward on the floor, palms down.

7. Savasana (Corpse Pose)

Savasana allows deep restoration and complete relaxation. It lowers blood pressure and provides a calming finish after active poses.

How to practice:

• Lie flat on your back with legs slightly apart.

• Let arms rest alongside your body, palms facing up.

• Close your eyes and breathe gently for 3–5 minutes.

Additional Tips

• Consistency is key: Practice these poses regularly for best results.

• Combine with meditation: Adding even 5–10 minutes of mindfulness can enhance the benefits.

• Breathe mindfully: Focus on slow, deep breathing throughout each pose.

Yoga can be a powerful tool in reducing depression naturally. Start your journey today and gradually experience a calmer, more balanced state of mind.

Contact Us to learn more about Yoga Teacher Training and guidance on these poses.