Exercise and yoga for improved mental health

Contributed by Harleen Kaur


In recent years, mental disorders have had a considerable negative impact on global health. Anxiety and depression are becoming more common, largely due to unhealthy lifestyles, poor diet and increased work-related stress.

Exercise and yoga are often the last thing you want to do when you’re depressed or anxious. However, once you are motivated, exercise can have a significant impact.

Additionally, practicing yoga regularly is important because it encourages good lifestyle choices, improves relationships, promotes better sleep, reduces anxiety, and improves general well-being. In addition to these benefits, yoga can be helpful for people who want to lose weight, quit smoking, or manage chronic illnesses.

So here we help you with some yoga asanas that can help you for better mental health.

Yoga for good mental health

Biparita karani seat

One of the best yoga poses to increase blood flow to the head is this inverted pose. Besides regulating blood flow, it helps reduce anxiety, treat depression and treat insomnia. You can do this asana by resting flat on your back. Feet should be together. On an inhale raise the legs, hips and spine, supporting the waist on the hands. An angle of 45° is maintained between the trunk and the ground. Breathe regularly while lying down like this. Returning requires sliding the leg over the head while maintaining the same position.


This pose, which promotes physical relaxation and mental health, is often done at the end of a yoga practice. Lie flat on your back with your body straight and palms up by your side. Close your eyes and stay in that position for at least five minutes. This asana can also be practiced by pregnant women which will help them reduce anxiety that may occur during pregnancy.

Hand Utanasana

People with high blood pressure, asthma, sinusitis, infertility and osteoporosis can get relief from their symptoms by doing this yoga. As a highly effective technique for relaxation, it also helps treat mild depression and insomnia. Stand up straight to achieve this position. Raise your arms above your head from the front while inhaling slowly. To maintain the position, breathe naturally while arching back from the upper back.

Shashankasana or Child’s Pose

Your nervous system is activated by this asana, which re-energizes your entire body. This pose resembles a child in the fetal position and is simply a resting position. It is done by bending forward while sitting on the knees until the forehead reaches the floor and the chest reaches the thighs. Arms extended forward. If performed correctly on a regular basis, the performer will experience a sense of mental, physical and emotional relaxation.

Exercise is good for mental health

Strength training

Incorporating strength training into your routine will help you feel more mentally engaged and increase your mental energy and focus. Strength training is one of the best workouts that can also help with depression symptoms.

in progress

Research suggests that ecotherapy, such as outdoor exercise, can be as effective as anti-depressants in treating mild to moderate depression by releasing feel-good endorphins and other natural brain chemicals that can improve your mood.

the dance

Dancing is one of the most cheerful exercises that help boost mood and improve mental health. Even if you don’t feel your best, getting into a rhythm and losing yourself in the steps can help you feel better about yourself over time. Dance is always associated with happiness and expression of emotions and feelings.

last thought

If you work out regularly, you’ll not only feel happier, but you’ll also see improvements in your mental abilities, such as improved memory, problem solving, and decision making. If you are on a regular exercise routine, you may start to notice changes.

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