Some things are very important in life, such as bread, cloth, and a house. There is one more important thing like them and that is peace of mind. If the person’s mind is disturbed, then he is not able to do any work properly nor does his day go well. By the time he starts having mental problems. In such a situation, yoga can be used to keep the mind calm.
How yoga is beneficial in calming the mind.
Yoga is considered effective for calming the mind. This has been substantiated by medical research published on the website of NCBI (National Center for Biotechnology Information). According to research, breathing activity during yoga improves mental health, which can keep the mind calm. Also, with regular practice of yoga, peace of mind and focus can be increased.
Not only this, the problem of depression, anxiety, stress, and insomnia is also cured by doing yoga, which is the cause of the mental disturbance. In this way, yoga can be said to be helpful in calming the mind. Another research paper has also written that yoga has a mind-calming effect.
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Yoga to calm the mind:
1. Uttanasana (Standing Forward Bend):
Uttanasana can be done in the form of yoga to calm the mind. During this yoga practice, the head is tilted so that the blood circulation in the brain area is better. As a result, the mind becomes calm and one can get rid of stress, depression, fatigue, anxiety, headache, insomnia.
- first of all, spread a mat or yoga mat in a clean place.
- Now stand straight on the mat and bring both feet together.
- Then straighten both the arms forward and while exhaling slowly bend down.
- Keep in mind that the knees should not bend while bending down.
- Now after bending down, try to keep the palms on the ground and touch the knees with the forehead.
- Initially, the palms will not be able to touch the ground. Do not put too much stress on the body in such a situation.
- If the hand is not able to reach the ground, then grab the ankles with the hands.
- After coming in this posture, stay for a few seconds according to your ability.
- Also, keep the breathing rate normal.
- After this, while taking a long breath, slowly come to the starting position.
- Now after resting for a few seconds, you can do this yoga again.
- This process can be done five times.
- People suffering from spinal problems and cervical pain should not do this asana.
- Avoid doing this yoga during menstruation.
- Pregnant women should also not do this yoga asana.
- Do not do Uttanasana if you have had any kind of surgery.
2. Janu Shirshasana (One-legged forward bend):
For peace of mind, one can do Janu Shirshasana. Research has shown that this yoga can provide many benefits by calming the mind. Actually, it can relieve problems like depression, anxiety, fatigue, headache, and insomnia by calming the mind.
- To practice Janu Shirshasan, first of all, lay a yoga mat.
- Now straighten the legs forward.
- During this, the waist should be completely straight.
- Then bend your left knee and touch your soles with the right thigh.
- Now taking a long breath, slowly raise both the hands upwards.
- After this, while exhaling slowly, bend forward.
- While bending, try to hold or touch the right toe with your hands.
- When in this position, rest the head on the knee.
- Then stay in this position for a few seconds and keep breathing normally.
- After this, take a long breath and come to the starting position.
- This is half a cycle of Janu Shirshasan.
- Now repeat this process on the other leg as well.
- This yoga can be repeated intermittently up to five times.
- If there is surgery in the stomach, then do not do this yoga asana.
- If someone has knee pain or any other kind of problem, then this yoga should not be done.
- Those who have pain in the lower back, avoid doing this asana.
- Pregnant women should not do Janu Shirshasana at all.
3. Bhujangasana (Cobra Pose):
The mind can be calm with the regular practice of Bhujangasana. Actually, Bhujangasana can help in improving the mood as well as removing the problem of depression, stress, and anxiety. As a result, the mind gets peace.
- First of all, lie down on the stomach by laying a mat in a clean place.
- Then keep both your arms and legs straight and taut. Make sure that there is a fit distance between both the feet and the forehead should rest comfortably on the ground.
- Now bring both the hands parallel to the shoulders. At this time, keep the palm on the ground and while breathing slowly, apply pressure with the hands and raise the body.
- The body should rise upwards in a prescribed order, such as – first the head part, then the chest, and lastly the navel part.
- After this, raise your eyes towards the sky and tilt the head as far back as possible.
- Now stay in this posture according to your ability and breathe and exhale at normal speed.
- During this, the entire weight of the upper part of the body will be on the hands.
- Then slowly return to the starting position.
- After resting for a few seconds, you can do this yoga posture again four to five times.
- Pregnant women should not do this.
- This yoga should not be done during menstruation.
- If you have carpal tunnel syndrome, ie, there is a problem of pain or numbness in the hands and arms, then do not do this yoga asana.
- If there is a pain in the joints, then do not do this asana.
If you want to explore and learn more about yoga poses, you can join 100 hour yoga teacher training in Rishikesh, India.
Note: To calm the mind, do it only under the supervision of a yoga expert. Also, do not put too much pressure on the body to do any yoga.
Yoga practice can improve overall health as well as brain health. With its regular practice, all kinds of mental problems can be overcome, due to which peace of mind remains. When the mind is calm, then the person always feels happy and gets all his work done well. Just to keep the mind calm, include the yoga asanas mentioned in the article in your daily routine.