Top 7 Yoga Poses for Depression

A healthy body is incomplete without a healthy mind. But in today’s stress bound life, mental illnesses have become a common story. Depression is one of the mental conditions which affects a majority of people nowadays. If you often feel empty, hopeless, and heavy-hearted, if you are surrounded by grey thoughts, then there you are in trouble as depression is all set to surround you. Introduce a regular practice of yoga into your life and shut the door on this fatal condition.

Many studies have found that yoga has the power to reduce stress, anxiety and help with depression. Here are seven amazing yoga poses for depression.

Balasana (Child Pose)

The Asana calms the brain, relieves stress and anxiety. It gives a gentle stretch to the lower back and hips enabling the body to relax.


  • Sit on your knees or in a seiza pose. As you sit on your heels, touch the big toes together.
  • Hands should be resting on the thighs. Now spread the knees apart and inhale. Then bend forward and exhale.
  • When you bend, your torso should be between the thighs. Stretch the arms forward in front of you.
  • Hold the pose for 30-60 seconds.

Uttanasana (Standing Forward Bend Pose)

Another easy and one of the effective yoga poses for depression. It improves nervous system functioning, calms the mind, reduces anxiety, and relieves tension in the neck, shoulders, and back.


  • Start with holding the Tadasana pose with the feet joined together.
  • Slightly bend the knees. Now fold the upper body from the hips over the legs, and place your hands on the ground next to the feet.
  • Breathe in and stretch the chest to lengthen the spine. Breathe out and fold the thighs back. While doing so, keep the gaze straight and focused.
  • Hold the asana for 20-40 seconds.

Setu Bandhasana (Bridge Pose)

The asana relaxes the body and strengthens the back muscles to relieve a stiff back. It works wonders for people facing the issue of stress, anxiety, and depression, and makes you feel at ease.


  • Lie straight on your back and then bend your knees placing feet on the ground hip-width apart.
  • Your ankles and knees should be aligned. Let the hands rest beside the body and palms should be facing downwards.
  • Now breathe in and lift the back and let your shoulders, arms, and feet manage the weight.
  • Make sure the chin touches the chest and thighs are parallel to each other.
  • Lift the torso higher and hold the pose for 30-60 seconds. Breathe deeply and slowly. Breathe out and release the pose.

Halasana (Plow Pose)

It reduces stress, relieves anxiety, and keeps insomnia at bay. It reduces the risk of mental illness, relieves headaches, calms the mind, and gives the body a good stretch.


  • Lie straight on your back. Place the arms beside your body with palms facing downward.
  • Breathe in and rouse your feet off the floor with the help of abdominal muscles. Bring your legs at a 90-degree angle.
  • Support the hips with your hands. Lift them and bring the feet at a 180-degree angle.
  • Your toes should be placed over and far away from the head. Hold the posture for a minute while breathing slowly.
  • Exhale and gently bring the body to the starting position.

Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Urdhva Mukha Svanasana cures mild depression, fatigue, releases stress and rejuvenates the body.


  • Lie straight on the stomach and place the hands beside the body.
  • Now place your hands on the floor, inhale and slowly lift your torso. Then gently lift the knees and hips.
  • Spread the body weight on your hands and feet. Now slightly move your head backward, keeping the wrist and shoulders aligned.
  • Hold the pose for a few seconds. Breathe slowly, exhale and release the pose.

Adho Mukha Svanasana (Downward-Facing Dog Pose)

Again one of the amazing yoga poses for depression. The asana improves blood circulation, stretches the neck, relieves stress, reduces anxiety, and calms the mind and body.


  • Stand on the four limbs and form a table like position. Now exhale and lift the hips and straighten your knees and elbows.
  • Align the hands, shoulders, and feet, and form an inverted-V.
  • Press the hands on the ground, lengthen the neck, let your ear touch the inner arms and turn your gaze to the navel.
  • Hold the pose for a minute and then return to the table pose.

Savasana (Corpse Pose)

Ending position of every yoga session, Savasana relaxes and rejuvenates the body. It regulates the blood pressure and gives rest to the mind. Lie on the ground in a relaxing position for a few minutes.

Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life- B.K.S Iyengar.

Yoga is a perfect dose of happiness and positivity which keeps the depression and mental illness at bay.

Top 7 Yoga Poses for Depression