Yoga has been practiced for over 5,000 years and has many mental health benefits. This ancient practice based on Hindu philosophy has become popular around the world for improving physical and mental health.

It provides movement, relaxes the muscles and joints and helps improve the quality of life.

On International Yoga Day on June 21, experts spoke to IndiaToday.in to understand how this physical activity can help reduce stress and anxiety.

reduce stress

Prakriti Poddar, Global Head of Mental Health and Wellness at RoundGlass Living App, said yoga has been a “transformative practice that has fueled my personal growth and expanded my inner self.”

“Yoga activates the parasympathetic nervous system, which takes you out of the stress-producing ‘fight or flight’ mode. It enhances spiritual well-being and peace of mind, which increases your mental reserves to deal with stress,” Poddar said.

Yoga expert Kripa Shah said yoga serves as a powerful bridge between the mind and body, creating a “deep sense of self-awareness, confidence and self-motivation”.

Nadi Shodhan Pranayama “Alternate nostril breathing” (alternate nostril breathing) is great for relieving anxiety and stress, and clearing energy blockages,” said Poddar.

Improve focus

Meditation, or Dhyana, is one of the eight limbs of yoga and it helps in developing inner peace and stability.

“It has the power to reorganize the brain by increasing grey matter in the prefrontal cortex, which is associated with executive functions such as decision-making, concentration and planning,” Poddar explained.

Slow pranayama (breathing exercises) deliver more oxygen to the blood and brain, calm the nervous system, aid detoxification, and sharpen concentration.

Krupa Shah said that one of the key aspects of yoga is breathing exercises which play a vital role in activating brain cells, thereby improving memory and learning ability.

“The practice of yoga strengthens the brain’s ability for better concentration and awareness,” he said.

deep sleep

A major sign of mental health disturbances is lack of deep sleep. Experts said that some yoga postures can calm the body and help in inducing sleep.

Poddar said, “Yoga Nidra and Shavasana have the power to induce a deep state of relaxation and help you sleep better. When you consciously relax every part of your body, your sympathetic nervous system calms down and the body releases a sleep hormone called melatonin, making it easier to get restful sleep.”

Physical pleasure

The Indian Council of Medical Research (ICMR) in its latest guidelines has described yoga as an important activity for staying physically and mentally healthy.

The guidelines state, “Yoga is a holistic, structured and planned physical activity, which includes breathing exercises (pranayama) as well as physical and mental relaxation (meditation).”

According to ICMR, yoga asanas can help increase the depth and frequency of breathing, enhance joint flexibility and activate muscles.

According to the guidelines, “Certain yoga postures (asanas) along with breathing exercises are helpful in speeding up metabolism, burning fat and aiding weight loss.”