There is an urgent need for more effective approaches such as yoga and mental health in promoting the quality of life of the population. This is because mental health problems are increasing globally. Furthermore, current allopathic treatments are insufficient to bring people to the state of mental well-being. Reducing stress has the potential to promote well-being and prevent disease.
All over the world, yoga is gaining popularity. It does so
as an accessible, reasonable, and profitable practice for mind and body.
Individuals go to yoga to work on our emotional wellness. This is due to
preferences for self-treatment rather than clinical intervention. We perceive
greater efficacy than medication and fewer side effects and lack of efficacy of
the medication. Yoga has minimal side effects and is cost effective compared to
drug treatments and psychotherapy.
Like other therapies, yoga is not a definitive solution for mental health problems. Yoga and mental health don't always go hand in hand. Along with other approaches, yoga has great potential to lead people towards greater well-being. An additional benefit of yoga is that it improves physical condition and builds self-confidence.
What is Yoga?
In Sanskrit the root of yoga means "to unite".
Uniting mind, body, and the individual and collective being is the essence of
this ancient South Asian practice. Those who regularly engage in yoga typically
interact with the world in a more calm and reasonable manner. More positive
social interactions and relationships are one of the effects of individual yoga
practice. Yogic philosophy postulates that every form of life is interconnected
and united. Yoga exists on the planet since everything is connected. The main
goal of yoga is to create internal compassion. As well as a deep sense of unity
with all forms of life.
Yoga is an individual activity that has social implications.
A portion of the impacts of individual practice is that expert’s interface with
the world consistently. They connect in a calmer and more reasonable way and
maintain more positive social relationships. These are some of the ripple
effects of his individual practice.
Yoga classes are accessible to people with low income. They
also offer the opportunity to experience the benefits of inner peace and a
healthier body.
The implications of large-scale population mental health initiatives such as this are:
- · less violence in society
- · less addictions
- · greater ability to be authentic with each other.
- · Yoga, mental health and quality of life
As the Patanjali Sutras point out: "Yoga is the
practice of calming down." Positive mental health is “a state of
well-being in which each individual realizes their own abilities, can cope with
the normal stresses of life, can function productively and fruitfully, and is able
to make a contribution to their community.
So far, the recommendations from the yoga and mental health literature hold promise for yoga in particular for depression.
Yoga has been shown to improve the quality of life in people
who are both healthy and sick. One study found that yoga is as effective as
exercise in improving stress, quality of life, moods, heart rate variability,
and lung function. A meta-investigation presumed that since weight gain and
poisonousness are results of different pharmacotherapies, yoga might be a
compelling and less harmful treatment for serious psychological sickness.
Improves breathing
The practice of breathing is aimed at improving the
functioning of the nervous system, increasing relaxation and relieving stress.
The best asanas for this are the cobra pose and the mountain pose.
Lowers blood pressure
People with prehypertension, that is, patients with slightly
elevated blood pressure and who are at greater risk of developing hypertension,
were able to reduce their blood pressure by practicing yoga for an hour a day,
as confirmed by a study carried out by researchers from the Hospital Sir
Gangaram from Delhi (India).
Improves circulation
The different postures and movements that are performed in
yoga help the circulatory system to function properly, which helps prevent the
appearance of varicose veins and spider veins.
Quality of life and depression
Yoga has been shown to improve subjective well-being, mental
health, and executive functioning in prison populations. It has also improved
the quality of life of pregnant women and their interpersonal relationships.
During the last 15 years it has been shown that yoga can improve psychological
health during breast cancer treatment, as well as the quality of life in
patients stabilized with antipsychotics. In the treatment of mild to moderate
major depression, promising results indicate that yoga can be applied as
monotherapy. Several studies conclude that yoga:
- · It is better than no treatment for improving mild to moderate depressive symptoms in major depression.
- · It is just as effective as TCAs (tricyclic antidepressants) in severe major depression.
- · In combination with antidepressants, it is better than antidepressants alone for depressive symptoms.
Patient experiences with Yoga
Here are some testimonials that reflect the relationship
between yoga and mental health:
Connection and shared experiences with others
The experience we shared was vital in dealing with the
common mindfulness that was there. When we were all together, you had a feeling
of connection to everything. Get out of there feeling in touch with others. Not
just what's happening with me, but what's happening with everything, it's very
reassuring. When you have depression, you feel very alone, but feeling part of
a whole and complete is what really counts.
Managing stress and ruminations
I feel better about myself more frequently than I did prior
to doing yoga. I learned to focus on the positive, instead of what I did wrong,
didn't do, or can't do anyway.
Empowerment and competition
It gives me the inspiration to attempt different things that
I probably won't have attempted previously. I had the feeling that I could do
it and I could do it myself.
How does yoga work?
The systems that make yoga an improvement for wellbeing, for
the avoidance of infections. Also in treatments, rehabilitation and palliative
interventions that are not fully understood. Several researchers believe that
yoga works through a positive effect on the nervous system, cardiovascular
system, and gene expression... Vagus nerve stimulation affects increased
parasympathetic activity of the autonomic nervous system. It likewise expands
the movement of GABA (a synapse) in the mind. It emphatically affects
cardiovascular wellbeing like different types of actual activity, breathing and
body development. Studies comparing gene expression in long-term yoga
practitioners with control groups suggest that yoga positively influences gene
expression profiles in immune cells.
From a yogic perspective, the breath is a bridge between the
mind and the body. Slow diaphragmatic breathing is normal to practically all types
of yoga. The key to calming the mind is to slow down and deepen your breath.
Practicing yoga helps to regain mental stability and calm, mainly due to this
type of breathing. Practitioners are able to connect within through this
stillness and silence. Almost all yogic practices, including asanas (postures),
pranayama (life force practices), and dhyana (meditation), encourage calmness
and inner listening. Being kinder and kinder to yourself and others is part of
the practice on the mat and off it.
Flexible body and mind
A yogic saying goes that through a flexible body we come to
a flexible mind. This saying explains the association between yoga and mental health.
Helping people to be more patient, forgiving, less prone to tension and
sadness. Furthermore, yoga brings practitioners “back home”, to their natural
being. Due in part to imitation of nature. A considerable lot of the asana’s
mimic creatures and plants, for example, Tree Posture, Canine Posture, Feline
Posture, Snake Posture, and others.
The final part of a yoga class is the corpse pose, savasana. In this pose, people lie down with their arms and legs extended for a deep rest. It is often the most popular part of the class, in part because you have been moving and working your body. Ayurvedic doctors recommend savasana to almost all of their patients as a remedy for the hectic pace of life in modern society. Savasana combines deep breathing with systematic relaxation of each part of the body. While some people may fall asleep during savasana, the intention is to maintain awareness while the whole body rests.
The feeling of expansion and tranquility helps to release
the attachment to material concerns. While we do not intend to discuss this
outside of India, the symbolism of savasana as a corpse is based in part on the
idea that the corpse is at complete peace. Within Indian philosophy, death is
part of a cycle of life and rebirth. By allowing the mind and body to imitate
death, it becomes possible to let go of all worries and attachments.
The yogic heart
Additionally, yoga encourages practitioners to experience an
open heart. Many yogic philosophers see the entire practice as having to do
with the metaphorical connection to our hearts. Within the chakra system, the
heart is located in the middle of the seven chakras. Asanas such as ardha
chakrasana (back bending), kapotasana (pigeon pose), and ustrasana (camel pose)
stimulate expansion of the center of the chest, which is the location of the
anahata chakra, the yogic heart center. Visualizations and pranayamas in yoga
also encourage open-heartedness. The result is often less judgment, greater
acceptance of self and others, and a more relaxed outlook on life.
Yoga as adjunctive treatment
Yoga improves general anxiety and depression symptom scores.
It does so in approximately 40%, both by itself and as an adjuvant treatment.
It does not produce harmful side effects. At times, yoga is instructed free of
charge.Like in yoga clubs in India and other countries. While it may not be for
everyone, through a disciplined approach, most people with or without mental
imbalances can feel more peace and relaxation by practicing yoga and mental
health.
Today yoga becomes a good alternative to connect with
oneself and with one's own body. This practice has experienced a boom in popularity
and is part of gyms or sports centers in almost any town. They teach classes
and workshops that include programs adapted to each need.
Yoga and emotional well-being in advancing the personal
satisfaction of the populace is promising. It is appropriate, accessible,
cost-effective, and builds self-confidence. Yoga is an individual health
promotion practice. It tends to be finished in gatherings and with local area
support. Like other holistic practices like tai chi, qigong, meditation, etc.,
it includes a community component. Practicing yoga together, in workplaces,
schools, and other group settings, has been shown to promote population health.
While yoga doesn't address the social determinants of dysfunctional behavior,
it advances a more prominent feeling of inward harmony for the individuals who
practice it.
It seems that slow, deep breathing combined with movement
and other aspects of yoga are at the heart of yoga's ability to give people a
greater sense of calm. It fulfills the triple objective of improving health,
improving care and reducing costs. A recent article asks if there is enough
evidence for family doctors to recommend yoga to their patients. The
evidence-based answer is: Yes, yoga can significantly reduce symptoms of
anxiety and depression.
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