World Mental Health Day: Pandemic has had a huge effect on our mind. A lot of us haven’t only lost touch with the skin world but in addition with our inner self being continuously in stressful situations. Your complete world is scuffling with some or the opposite mental health issues. The cases of depression, anxiety and other mental health problems have skyrocketed. Individuals are feeling burnt-out and trapped. Health experts the world over are cautioning people against the ill-effects of stress on their physical and mental health. Yoga is increasingly being suggested as a substitute therapy in lots of ailments and a holistic solution to our mental health troubles.

“For the past 1.5 years, we’re disconnected with the skin world and mental health issues like depression, anxiety and bipolar disorder are on rise. Other than these, every individual has been suffering mentally indirectly or the opposite. Acceptance of the situation is vital, only then any sort of treatment or therapy will work. One has to understand why they’re feeling these sudden bouts of anger, not capable of consider work, being lazy and lethargic and never feeling energetic. Mood swings are happening with none reason and persons are experiencing drop within the energy levels even on second and third way of the week. This impact might have been exacerbated by pandemic. Yoga can provide an answer to this,” said Yoga guru Grand Master Akshar in a telecon with HT Digital.

The renowned Yoga guru recommends a mixture of asana, pranayama, meditation, mudras and positive affirmation to take care of our emotions during pandemic and for good mental health.

ALSO READ: Yoga for higher mental health: Construct mental clarity with these 5 easy exercises

Yoga asanas to spice up mental health

Vajrasana

Gently drop your knees down. Rest your pelvis in your heels. Keep your heels close to one another. Hold Apana Mudra. In Apana mudra, we join the tip of the center and ring finger with the tip of the thumb to balance the Apana Vayu present within the body.

Paschimottanasana (Seated forward bend)

Begin with Dandasana. Be certain that your knees are barely bent while your legs are stretched out forward. Extend your arms upward and keep your spine erect. Exhale and empty your stomach of air. With the exhale, bend forward on the hip and place your upper body in your lower body. Lower your arms and grip your big toes along with your fingers. Try to the touch your knees along with your nose. Hold the posture for 10 seconds.

Paschimottanasana(Grand Master Akshar)

Padahastasana (Standing forward fold)

Stand straight. Fold forward along with your upper body as you exhale. Drop your head and keep your shoulders and neck relaxed. Bend your knees barely for those who are a beginner. Place palms next to your feet. Hold this asana for some time. The asana energises your body and alleviates stress. It also helps improve the blood flow.

Dhanurasana (Bow pose)

Begin by lying down in your stomach. Bend your knees and hold your ankles along with your palms. Have a robust grip. Lift your legs and arms as high as you’ll be able to. Look up and hold the posture for some time.

Chakrasana (Wheel pose)

Lie down in your back. Fold your legs at your knees and be sure that your feet are placed firmly on the ground. Bend your arms on the elbows along with your palms facing the sky. Rotate your arms on the shoulders and place your palms on the ground on either side beside your head. Inhale, put pressure in your palms and legs and lift your entire body as much as form an arch. Chill out your neck and permit your head to fall gently behind.

These asanas stimulate pleased hormones in our body and fill us with energy. Do each of those asanas for 3 minutes for one week to expect the specified result.

Pranayama for higher sleep

night’s sleep can keep many physical and mental diseases away. “After we will not be capable of sleep at night, our overall mental frame is affected and we turn out to be negative, sad, stressed and sick,” says Grand Master Akshar. He recommends practicing Bhramari for five minutes every morning to enhance the sleep quality.

Bhramari(Grand Master Akshar)

Methods to do Bhramari

Sit in any comfortable pose equivalent to Sukhasan, Ardhapadmasan or Padmasana. Straighten your back and shut your eyes. Place your palms in your knees facing up in Prapthi Mudra. Place your thumbs on the ‘Tragus’, the external flap outside in your ear. Place your index finger in your brow; your middle finger on the Medial Canthus and ring finger on the corner of your nostril. Inhale and fill your lungs with air As you exhale, slowly make a buzzing sound like that of a bee, i.e., “mmmmmmm….” Keep your mouth closed the whole time and feel the vibration of the sound disseminate throughout your body.

Tratak Kriya for controlling your emotions

For individuals who are affected by depression, anxiety, and feeling negative on the whole, Tratak may be very effective. “Practicing Tratak each day may give a 360 degree turn to your life. It is claimed to extend your psychic power and make it easier to reply to a stressful situation higher. Irrespective of how the opposite person is communicating with you, you’ll feel calmness while responding to them,” says Grand Master Akshar.

“It actives our pineal gland one will have the ability to manage their impulsive reactions. Most of us are stressed because we have no idea methods to communicate effectively or without showing agitation and methods to be an excellent listener. This kriya helps you with that,” adds the Yoga guru.

Methods to do Tratak

Sit in a cushty position and have a look at a lamp’s flame without closing your eyes. In case your eyes seem strained, you’ll be able to move them a bit, but keep them opened. To have a look at one direction constantly is known as Tratak.

Mudras for mental health

Certain mudras can assist calm mind and balance blood pressure. These mudras will keep your energies balanced, neither too high or too low. Kanishtha mudra, Siddha mudra, Sahaj Shankha mudra ought to be practiced commonly for achieving this.

Positive affirmations

One can begin their day with positive affirmations like – ‘I’m good’, ‘the world is with me’, ‘I’m beautiful’ or hearken to something motivational that puts you in a greater mind set.

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