Mental health is as essential for achieving overall physical well-being. In the modern lifestyle, we often surrender ourselves to unhealthy food habits, an unorganised routine, and an exhausted office environment. Those unhealthy habits of eating, unbalanced work, overwork stress, and everything else harm the present and threaten the future. With rising work pressure, people often deal with anxiety and stress, leading them to a dark hole of depression. Is there any solution that exists? Well, yes! Yoga, the ancient method of physical and mental exercise which elevates mental health, is the perfect way to redesign our imperfect life.

An unhealthy mental condition is not limited to the person’s problem, directly or indirectly; whoever deals with the person willingly or unwillingly is affected by the situation. So, Taking care of mental health is considered essential and unavoidable.

Now is the time to enlighten some benefits of yoga in rejuvenating mental health.

Benefits of Yoga in Mental Wellness:

Benefits of Yoga for Mental Health

“Just breath in and breath out.”

That’s all? Well, not exactly. In yoga, there is no single way but multiple ways.

Physical exercise adds refreshment to your physical health, maintaining the body fit and active. But some yogasanas are highly effective in boosting mental health. Stress, anxiety, depression, & anything you relate to an unhealthy mind, will help you reduce them and will fill your life with peace. So, let’s find out how yoga could be your best partner for better mental wellness.

  1. No Stress:

Practising yoga every day helps in eliminating stress. It provides a moment of calmness when you find yourself stuck in a crowd.

  1. Better Memory:

Everyday yoga means strengthening your mind. It boosts your memory power, including your performance at work.

  1. Improved Mood:

Anyone can have a bad day at work, but yoga can help you control your mood swings and elevate your mood.

  1. Increase Focus:

With daily yoga, habit helps you increase your focus. Workplace to home, everywhere, your mind will only feel better.

  1. Reduce Anxiety or Depression:

Because of increased work stress, anxiety and depression have become the common signs of mental health issues. Yoga shows an effective result in decreasing those symptoms.

  1. Better Sleep:

With a relaxed mind, there is no doubt that sleep will get better. And when a person gets a good night’s sleep, productivity, concentration, and focus, everything gets better.

Now, you’re aware that yoga helps you improve mental health. It’s time to talk about some amazing and easy yoga poses to start with.

Balasna (Child Pose):

Yoga Day Balasana

This yoga pose comes with an immense number of benefits for your physical and mental health.

  1. Releases any tension
  2. Improves sleep
  3. Alleviates the stress
  4. Reduces feelings of anxiety

Now that you know its benefits learn how to do child pose or Balasana. To do Balasana, you need to follow some easy steps:

  1. Kneel and sit on your hips on the floor. Your toes should be in touch with one another.
  2. Inhale while placing your knees hip-width apart.
  3. Exhale as you bend forward as well as stretch your arms straight.
  4. Maintain this posture for two to three minutes.
  5. Finally, take a leisurely breath in and return to the beginning posture.

Sukhasana (Easy Pose):

Yoga Day Sukhasana

‘Sukh’ – the word stands for happiness, ease, or bliss. So, if you practice this yoga every day, it will bring stability and wellness to your mind.

  1. Helps to improve concentration
  2. Helps in reducing stress & anxiety
  3. Relaxes the mind and body
  4. Improves blood circulating

From the above list of benefits of Sukhasana, you can understand how beneficial this asana could be. So, let’s start your practice by following the exact steps:

  1. Sit with your legs extending in front of you, straight forward.
  2. Underneath the right thigh, fold the left leg. Then, with the right foot beneath the left thigh, do the same with the left.
  3. Maintain a comfortable erect posture for your head, neck, and spine.
  4. Rest your hands on your knees or lap, or you can join your two palms in the ‘namaskar’ position (shown in the image). Relax every muscle in your body. Close your eyes for a moment.

Padmasana (Lotus Pose):

Yoga Day Padmasana

Padmasana is one of the most beneficial poses that helps correct your posture and works on inner energy. Let’s find out what are those other benefits of padmasana improve the health of your brain.

  1. Boosts energy levels
  2. Increases awareness
  3. Boosts respiration
  4. Help in fighting insomnia

The benefits of padmasana are not limited to mental health but also add positive changes in physical fitness.

You may wonder how to do padmasana to reactivate the energy within and receive the maximum advantage of this yoga pose. Here’s is the proper guide:

  1. Sit with your legs on the floor or a mat, keeping your spine straight.
  2. Place the right knee on the left thigh by bending it. Make sure your feet’s soles point upward and your heel is near your abdomen.
  3. Place your hands on your knees in a mudra pose with both legs crossed and feet on opposing thighs.
  4. Maintain a straight spine and a straight head. Continue to take long, soft breaths in and out.

Uttanasana (Standing Forward Bend Pose):

Yoga Day Uttanasana

This standing yoga pose might seem hard to begin with. However, keeping the asana out of the list is challenging because of its benefits on mental health. It is highly effective for the health of your mind.

  • De-stresses mind
  • Provides calmness
  • Reduces anxiety & panic
  • Eliminates fatigue

If you’re going through any mental trauma, start practising this yoga. Now, follow the steps to get mental peace:

  1. Start with Tadasana (Mountain Pose), with your hands at your hips, at the front of the mat.
  2. Hinge from the hips, not the lower back, by bending your knees slightly and folding your body over your legs.
  3. Your hands may land on the ground adjacent to your feet or in front of you. Inhale and open your chest to lengthen your spine.
  4. After exhaling, slowly and without excessive extension, straighten both legs. As you gently spiral your inner thighs backwards, lift your kneecaps.
  5. Extend your torso down on an exhale without rounding your back. Bend your shoulders down your back toward your hips while lengthening your neck and extending the crown of your head toward the ground.

Savasana (Corpse Pose):Yoga Day Savasana

Easy is what you can relate with savasana or corpse position. It helps in relaxing the body and mind. Savasana is always advised to conclude a yoga session since it will relax the body after a rigorous practice. We’ve listed some significant benefits of savasana below:

  1. Calms the central nervous system
  2. Improve immune systems
  3. Boosts consciousness
  4. Reduces headache, stress, & anxiety

As already mentioned, this is the easiest of all yogasana. Let’s explain how to do savasana:

  1. Lie on your back, knees straight and arms at your sides.
  2. Allow your feet to fall into place and lay your palms facing up naturally.
  3. Close your eyes for a moment. Take a deep breath and relax.
  4. Bring your attention to the peaceful music around you if your mind starts to stray. And then focus on your breathing.

On the last note,

These five yoga poses are good for mental wellness and help balance work and life. These beginner poses are easy and convenient. It is always recommended to practice yogasana in the morning for better results. However, there are a few hatha yoga, including advanced breathing techniques to improve your body and mind. Here are some advanced yogasana for experts for a healthier mind.

Some essentials are mandatory to begin your practice, like a yoga mat. But how will you adjust those additional purchases with a compact budget plan? Well, The panel station has the solution. Sign up with us to become a valuable panellist and begin taking our surveys. You can redeem an Amazon voucher with earned points for each complete survey. With which you can buy any yoga essentials without compromising your monthly budget.

A writer who believes in the power of words and wants to become a successful author, Ankita puts humanity before any religion or gender. If she is not working, you will find her either chatting with friends or eating. She loves to spend time with her family, travel, read love stories, watch movies, and listen to songs.

185 Comments

    • Nidhi Singh Reply

      Happy international yoga day it is observed now people are engaged in yoga

    • yoga karne ke mind swasth rahta hai or mind me ache vichar or dincharya ko thik rakhta hai or hamara atam wishwas ko badta hai yoga body me ak positive angry ko pada karta hai yog karne se insan ak long time taki rogo se mukt. mind ke tanve ko dur kar ache vichaar mind me bharta hai.

    • Ifeyinwa Crystal Ezeigwe Reply

      Hmmm very interesting 🤔 I’m gonna try yoga now…

    • FANNIE GEORGE KHOZA Reply

      Happy International Yoga Day

      Yoga is the journey that takes you through yourself, to your true self, to your soul

    • Erica Williams Reply

      I practice yoga in addition to exercise for weightloss.

    • Fatima Janson Reply

      Yoga can help relieve stress and it has other health benefits that will surely help everyone 😊✨

  1. International yoga day.

    Yoga is always a go to for relaxation and destressing. I love it. It gets a persons mind off of the stresses of life!!!

    • Yoga is a very important for the Morden lifestyle and its very relaxing

      • Bhavna Yadav Reply

        Yoga and meditation is good for health… They improve emntal health too

    • Doing yoga daily can reduce our stress and tensions. It allows us to stay calm. ❣️

      • Excellent and detailed. Starting to practise yoga is easy but making it a routine really matters. It need motivation and guidance. This article done it ….. Thank you

      • Maureen Isaac Reply

        The best way to meditate and relieve your body of stress.

  2. Mohamed Taher Reply

    Thank you for the hard work and appreciated very much. Thank you

  3. Yaser pilot Reply

    Yoga is always a go to for relaxation and destressing. I love it. It gets a persons mind off of the stresses of life!!!

    • Arman molla Reply

      Yoga is a flame when you light it up , The Glow naver fades away .

    • xtiano Darasimi Reply

      I think everyone should add Yoga into his /her daily activities.Yoga helps alot in mental stability, And mental stability makes us to be more productive at work and contribute alot to our well-being.

    • Krishnakumari Reply

      Yoga develops inner awareness. It focuses your attention on your body’s abilities at the present moment. It helps develop breath and strength of mind and body.Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise.

  4. M Jyothsna Reply

    Yoga should be as a part of everyone’s life
    It changes our lifestyle and help us to lead a healthy life.

  5. Ashish Soni Reply

    Yoga is the new cool… It is also very helpful for your mind and body…. You should make it a habit then you can see the positive outcomes…. 3 months is minimum time you should give to yoga and you will feel out of this world…. Try it Feel it Enjoy it

  6. Timothy Ngcongwane Reply

    Yoga today has become more than necessary for today’s fast paced world. Work or school stress, and parenting really have one needing to engage properly with their mental and spiritual well-being through yoga. Video is rather informative in this regard.

  7. Without doubt, yoga and meditation can help you achieve your prime state.

  8. Yoga is always a go to for relaxation and destressing. I love it. It gets a persons mind off of the stresses of life!!!

  9. KABIR BELLO Reply

    Yoga has been and will continue to be one of the greatest ways for effective meditation and edification of the body and mind.

  10. Akshit Rathor Reply

    Yoga is always a go to for relaxation and destressing. I love it.

  11. Rishi Yadav Reply

    Yoga is a mental, physical, and spiritual practice which helps in attaining a great mind, body and soul. 2) The word ‘Yoga’ has descended from Sanskrit language which refers to ‘union’. 3) Yoga has originated in ancient India and dates back to the pre-Vedic times.

  12. Yoga exercises are solutions for many stress and depression problems and it’s also good for body fitness but I trust yoga can relieve u from stress.

  13. Kundan Singh Reply

    yoga’ or ‘union’ pronounced [joːɡɐ]) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoga) and still the mind, recognizing a detached witness-consciousness untouched by the mind (Chitta) and mundane suffering (Duḥkha). There is a wide variety of schools of yoga, practices, and goals[2] in Hinduism, Buddhism, and Jainism,[3][4][5] and traditional and modern yoga is practiced worldwide.

  14. Bedansh Thakur Reply

    योग हमेशा विश्राम और निराशा के लिए जाना जाता है। मुझे यह पसंद है। यह व्यक्ति को जीवन के तनावों से मुक्ति दिलाता है।

  15. Bedansh Thakur Reply

    योग हमेशा विश्राम और निराशा के लिए जाना जाता है। मुझे यह पसंद है। यह व्यक्ति को जीवन के तनावों से मुक्ति दिलाता है।
    मानसिक रूप से संगीत को तरोताजा करने के लिए योग वास्तव में अच्छा है।

  16. R. Kiruthiga Reply

    Yoga is very good for health. It’s improve oru metabolism we should do yoga daily

  17. PRUTHVI TEJA Reply

    Yoga companied by music is really a natural way of cleaning yourself of mental frustrations.

  18. Yoga is the effective way to get rid of any type of unhealthy lifestyle yoga will protect you from diseases and it will enhance our immunity and strength we will be physically and mentally fit as mental health is the most most important thing it provides mental peace and improves concentration in the individuals .

  19. Nivine El turk Reply

    Yes yessss i like to do yoga It calms my nerves and makes me more flexible.

  20. Yes, yoga is fully support my body
    After doing yoga I fell good sleep

  21. Yoga is always refreshing and an easy method to maintain your health… ultimately ur health is your wealth..take some time out of your life do yoga …

  22. It is true, it helps channelling your energy throughout you body physically, mentally and spiritually to achieve calmness and flexibility for your healthy being.

  23. Thank you for the information, it was very helpful and healthy. Yoga is the healthy exercise which everyone should keep it up daily in their lives. Will definitely try these.

  24. I have never done Yoga. I think I’d start with these easy ones I just learned here

    • Ankita Reply

      Yes, you can start with these easy poses and share your experience with us.

  25. Yoga is always a go to for relaxation and destressing. I love it. It gets a persons mind off of the stresses of life!!!

  26. Yoga is a very important part of our life . If you want to be healthy then must do yoga daily .

  27. Priyanka R Reply

    Really yoga is one of the god’s gift for us to relieve stress and tension.

    • Ankita Reply

      Thank you for showing interest in this blog. You can recommend this to your family & friends for better mental health.

  28. Saila Habib Reply

    Yoga is a good way of staying healthy both physically and mentally.

  29. Michelle McDonald Reply

    I will start from right now doing yoga like I used to in my 20s.. very good days mentally then and I can definitely use a boost in my current mindset. Thank you for the reminder 🥰❤

    • Ankita Reply

      We’re grateful to hear that our content is a worthy read for our readers.

    • Ankita Reply

      It was a great initiative by your organisation. Truly appreciate.

  30. Renu verma Reply

    Yoga is more than a powerful way to relax — it can transform your body. “Yoga has the potential to increase fat loss, develop muscle tone, and build flexibility, leading to a more lean-looking physique,”

  31. Apart from child pose and Savasana, the others increases stress or maybe I am not doing it right

  32. Apart from child pose and Savasana others are stressful or maybe I am doing something wrong

    • Ankita Reply

      Hi Jesse, We agree that some yoga positions might seem challenging to achieve for beginners; however, with time and practice, even sirsana could seem easy for you. You can begin with the poses you’re comfortable with. Later, you can go for hard ones.

  33. Yoga is the all round develop of the mind,body in man. Main things, Yoga is a process felling the other person.

  34. Selvarani jeyarajan Reply

    Yoga help you to have a overall mental and physical well being. It gives you inner peace.

  35. Deepak baranwal Reply

    Yoga is very ancient technique which had been using to cure and provide relief to body. Everyone should do yoga.

  36. Yoga i very good it help relax your body and releases that tension your body is carrying

  37. Paavani Srinivas Reply

    Yoga it’s not just a word. it’s an peaceful life to the people’s

    • Ankita Reply

      Yoga not only eliminates stress, but it comes with several benefits.

    • Jyotiranjan Sau Reply

      Yoga originated from India… Now it’s representing India worldwide.

  38. KANIS FATIMA Reply

    Yoga is really a good way to boost energy and improve brain
    I really enjoy doing it to balance my mental health

  39. RG KUSHWAH Reply

    Mental health is as essential for achieving overall physical well-being. In the modern lifestyle, we often surrender ourselves to unhealthy food habits, an unorganised routine, and an exhausted office environment. Those unhealthy habits of eating, unbalanced work, overwork stress, and everything else harm the present and threaten the future. With rising work pressure, people often deal with anxiety and stress, leading them to a dark hole of depression. Is there any solution that exists? Well, yes! Yoga, the ancient method of physical and mental exercise which elevates mental health, is the perfect way to redesign our imperfect life.

  40. Patience Mudita Reply

    The scientific research into yoga’s benefits is still somewhat preliminary, but much of the evidence so far supports what practitioners seem to have known for millennia: Yoga is incredibly beneficial to our overall well-being.. and the article is helpful..

  41. Patience Mudita Reply

    I myself I haven’t tried Yoga but based on what I have read and understand I’m going to start. To benefit my mind and body and soul

  42. Detailed wiriting, very interesting as well as motivating. Thank you for motivating me. Starting to practice yoga is easy but making it a routine is tough. Motivation is the key and this articles, done it…

  43. amina malika Reply

    Since mental health is a thing nowadays that affects many people both youths and adults , people need to be sensitized on the importance of Yoga

  44. Don’t understand step 4 of sukhasan. How to lie down from sitting pose

    • Ankita Reply

      You don’t have to lie down. You need to put your hands on your knees or your lap. 😀

  45. Mental health and living a healthy life style is the best way to live for all walks of like. Yoga and exercising make people live longer and enjoy a more productive like. Eating unhealthy causes deases and shortens many peoples llives. But not everyone that affords healthy lifestyles in the world. Only developed countries afford healthy living while poor countries don’t afford it.

    • Ankita Reply

      Yoga is one of those practices which is affordable to all. Anyone can learn yoga from any source like YouTube videos or blogs like this. You can start anytime, anywhere.

  46. Yoga is the best way for our ourall wellbeing. By making yoga part of our everyday life we can stay active throughout the day.

  47. Yoga is most important thing in every person daily life.Yoga keeps u health and fit.

  48. Really it’s a very good note and learnt many thing by this blog, Yoga helps to be always positive

  49. KOMAL MANE Reply

    Yoga is the effective way to get rid of any type of unhealthy lifestyle yoga will protect you from diseases and it will enhance our immunity and strength we will be physically and mentally fit as mental health is the most most important thing it provides mental peace and improves concentration in the individuals .
    The scientific research into yoga’s benefits is still somewhat preliminary, but much of the evidence so far supports what practitioners seem to have known for millennia: Yoga is incredibly beneficial to our overall well-being.. and the article is helpful.

    KOMAL MANE

  50. TAREK ELAGAMY Reply

    If you’ve done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe.

    Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.

    A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

    1. Yoga improves strength, balance and flexibility.
    Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.

    Try it: Tree Pose
    Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.

    2. Yoga helps with back pain relief.
    Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.

    Try it: Cat-Cow Pose
    Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

    3. Yoga can ease arthritis symptoms.
    Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

    4. Yoga benefits heart health.
    Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.

    Try it: Downward Dog Pose
    Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

    5. Yoga relaxes you, to help you sleep better.
    Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.

    Try It: Legs-Up-the-Wall Pose
    Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.

    6. Yoga can mean more energy and brighter moods.
    You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

    7. Yoga helps you manage stress.
    According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.

    Try It: Corpse Pose (Savasana)
    Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

    8. Yoga connects you with a supportive community.
    Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

    9. Yoga promotes better self-care.

    just a few steps to great your life and live healthy, let’s just try it.

  51. Excelentes texto e incentivador, não faço yoga mas comecei a pensar diferente após a leitura!!!

    • Ankita Reply

      É bom saber que o blog da panel station influenciou você a se cuidar.

  52. Dr Rachit Bajaj Reply

    yoga that originated in India Has influenced many parts of the world people from around the globe have started practising yoga and have felt more energetic and content
    yoga is very important practice in persons every day life. Doctors also recommend to do yoga once a day for at least 30 minutes as it slows down ageing gives you more strength focus and mindfulness. I am highly impressed with this blog because it emphasises a lot about yoga its forms and the benefit of doing yoga by this people reading the blog would get motivated like me to start practising yoga in daily life

  53. Dr Rachit Bajaj Reply

    yoga that originated in India Has influenced many parts of the world people from around the globe have started practising yoga and have felt more energetic and content
    yoga is very important practice in persons every day life. Doctors also recommend to do yoga once a day for at least 30 minutes as it slows down ageing gives you more strength focus and mindfulness.

  54. Yoga is a very good sport m, it helps a lot with stress and makes body in a better shape as well as improving mood.

  55. Rahul Bhandari Reply

    Yoga has become an essential part of our life. It helps to reduce stress,improves ment strength and helps us to focus on our work.J have started doing yoga and seen many positive changes coming to my life.

  56. Today’s world and everyday life, with its relentless pace, volatility and unpredictability, shapes the lives of most people, especially in urbanised concentrations of people. It is therefore important to find a way to pause, calm down and regenerate mental and physical energy. Meditation and yoga techniques are ideal for this. Meditation and yoga techniques are ideal for this, as they allow us to step away from everyday life for a moment, take a break, calm our hectic minds and stop our thoughts from racing. At first it may be difficult to stick to a regular schedule, but in fact any time is a good time to practice breath control techniques and specific postures, even during a short break at work, school, etc. In time (when it starts to have a noticeable effect) this will become an integral and natural part of our daily lives.

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