Yoga for Anxiety and Depression

LOOSENING EXERCISES :                                         DURATION : 20 Minutes

• Jogging
• Forward and backward bending
• Spinal twist
• Spinal stretch
• Knee stretch
• Alternate toe touching
• INSTANT RELAXATION TECHNIQUE
• Surya Namaskara ( 10 steps )
• Relax by walking
• Tiger stretch 
• Cycling
• Pascimotanasana stretch
• Side leg rising
• QUICK RELAXATION TECHNIQUE

ASANAS :                                                                      DURATION : 20 Minutes

• Ardhakati chakrasana
• Ardha cakrasana
• Pada hastasana
• Bhujangasana   
• Shalabasana
• Dhanurasana
• Sarvangasana
• Matsyasana
• Halasana
• Chakrasana
• Shasankasana
• Vakrasana or Ardha matsyendrasana
• Ustrsana
• DEEP RELAXATION TECHNIQUE

PRANAYAMA FOR ANXIETY :                                   DURATION : 15 Minutes

• Kapalabhati 
• Sectional breathing
• Chandra anuloma viloma pranayama  - 4 times a day and 27 rounds each time.
• Nadisuddhi Pranayama
• Sitali / Sitkari / Sadanta pranayama
• Bhramari pranayama

PRANAYAMA FOR DEPRESSION :                             DURATION : 15 Minutes

• Kapalabhati 
• Sectional breathing
• Surya anuloma viloma pranayama  - 4 times a day and 27 rounds each time
• Nadisuddhi Pranayama
• Sitali / Sitkari / Sadanta pranayama
• Bhramari pranayama

MEDITATION :                                                                 DURATION : 10 Minutes

• Nadanusandhana  or  OM meditation 

NOTE :

• Practice yoga therapy under the guidance of a Doctor or Yoga expert or Yoga therapist.

 REFERENCE :

•  Yoga for Anxiety and Depression : Dr. R. Nagarathna and Dr. H.R. Nagendra