Yoga for Mental Health

Dr. B. A. Sarpate                                                       Dr. Bavikar Samir                            

HOD, Dept. Sports & Physical Education                  HOD Sports ?

Arts & Science College Patoda,                                 Venkatesh Mahajan College,

Dist. Beed.                                                                  Osmanabad, Dist. Osmanabad.          

                

Abstract:

            This research focus and study of mental fitness by Yoga, because staying healthy is not only necessary physically, but only by staying healthy mentally can we protect ourselves from external and internal diseases. People became more aware of their health after the arrival of Covid-19. Results from this study show that Yoga practice can increase physical strength and mental health as well. Now a days after the arrival of Covid-19 people increased physical activity in their daily routine. In addition to promoting mental health, yoga has also been included in its routine. Health is important for the development of the country. Apart from physical benefits, one of the most effective methods of yoga is mental well-being. Stress manifests itself in many ways, including neck or back pain, headaches, sleep problems, misuse, drugs, and inability to concentrate. Yoga structure of meditation and breathing can help improve a person's strength. It helps build mental peace and clarity, relieve chronic stress and intensify concentration. Yogasanas keep the mind fresh and increase in intelligence.

 

Keywords:

            Yoga, Mental fitness, Mental health, Meditation, Stress manifests.

 

Introduction:

            Yoga makes you happy, helps you to focus and concentrate, maintains your nervous system helps you sleep better, strengthens peace of mind, provides strong internal strength, by creating stability in the mind, you increase the will power to concentrate. In today's time, there are many means to concentrate. Yoga and Pranayama is the oldest and time tested remedy. Which will take you to your goal. Although it seems that yoga is mostly a method of physical exercise, but also mental exercise. This makes the body resilient and increases immunity, relieves stress, relaxes the nervous system and calms the mind. Today the whole world has known the importance of yoga. Knowing its importance, many people have adopted it and have benefited from it. Yoga improves our health. It not only improves the physical but also our mental health. People who do yoga regularly do not have problems like depression, stress. In the past few researches, it has been proved that Yoga is helpful in treating many types of psychosis. People who do yoga become mentally strong and lead happy lives. Doing yoga eliminates pessimism, we can start taking life positively. It has been proved in many studies that yoga gives many benefits to our brain.

 

Beneficial for the brain:

 

We all know that stress is responsible for many health related problems such as (inflammation, illness, sleepiness, depression). But the system built in your body helps to fight it. All you need is your body to work on it. Yoga helps your body in this. Some research has shown that by practicing yoga for only 15 minutes a day, there are chemical changes in the cells of your brain that relieve stress from your brain. You can also call it a relaxation technique. This keeps blood sugar levels correct, improves metabolism, the digestive system functions properly. Sometimes there are moments in your life when you find it difficult to take care of all the tasks throughout the day. But thankfully, the solution to this kind of problem is also hidden in yoga.

 

With the help of yoga you can improve your memory and concentration:

 

It is very beneficial according to women's health. This is the right way to keep your mind clear and your mind calm. When the static noise in your head goes away, you will find that you are able to focus on things. For improvisation of memory and concentration Yoga meditation is very beneficial thing. If your brain focus on something mentally the focus on brain improve concentration. It will automatically improve memory power.

 

Yoga reduces the effects of painful experiences:

 

Post-traumatic stress disorder problem is seen in the women who have been abused, or those who have accidentally been trapped in another country. In this, the patient suffers from a mental illness in which he often experiences nightmares and old memories. This treatment can be cured with some remedies, in some cases these treatments have failed. However, according to the American Psychological Association, the practice of Hatha Yoga has been shown to be effective in reducing symptoms. It is helpful in taking the painful experience away from your thoughts.

There is no duality and disorder in the brain. The person's thinking becomes very elaborate and refined. Refined means clean and clear. In such a person's intelligence becomes very sharp and whatever he speaks, he only speaks with thought. Does not speak in emotions. The effect of continuing yoga is that your thinking changes as the body, mind and brain become energetic. Changing thinking also changes your life. Yoga leads to the development of positive thinking.

If there is any type of mental disease, it will disappear, such as anxiety, nervousness, restlessness, depression, bereavement, suspicious tendency, negativity, duality or confusion etc. Only a healthy brain can create a happy life and a bright future. While yoga awakens the energy of the body, the mysterious powers hidden in the interim part of our brain arise. Success in life requires positive energy of the body and brain power. It can be found only through yoga, not any other workout.

 

 

Helpful in removing anxiety

 

Yoga is a combination of many things like meditation, socialization and exercise. It is helpful in reducing your anxiety and depression. According to a Harvard University article, yoga regulates a person's stress response system. Here is a series of simple pranayamas that will help in focusing better:

 

• Nadi Shodhan Pranayama
• Bhramari Pranayama
• Kapalbhati Pranayama
• Bhastrika Pranayama
• Brahma Mudra

 

It would not be wrong to say that both physical and mental health are complementary to each other, so being unwell is as much of a problem as that is why both are very important to be healthy. Only then can we live a healthy life, that is, we should strive for health on both levels. The importance of chanting is also mentioned in yoga for mental health benefits. Chanting gives mental peace, so mental peace also gives mental health.

 

Yoga is an integral part of Indian society. Yoga, conjunction and cooperation are the three main advocates of our lives. 'Yoga' refers to coupling that is, adding things. The great philosophy of Akhand is the core of Indian philosophy. If 'coincidence' is the basis of the idealistic outlook of the Indian public, then 'cooperation' is the strength of our social system, on which the entire Indian society rests. Man's hyper-mind is created by yoga and the common mind of society is driven by chance and the mind of the development of humanity is created by cooperation. That is why we are an equal society in spirituality, secularism and world welfare. The best yoga is cooperation, which is the basis of society. Yoga has been considered a collective presence of physical, mental, spiritual, intellectual and moral development through tolerance, sociability and moderation. Yoga connects individuals, society and creation. Rite, sophistication, socialization and creation of a strong and successful personality is possible only through yoga.

 

These Yogasanas are very beneficial for mental health:

 

      Nowadays the practice of yoga has increased greatly and it is considered to be better for physical as well as mental health. However, it is very important to understand that yoga is not just one action, but a combination of many Yogasanas and postures, each of the Asanas involved have a different characteristic in themselves.

 

1. Vrikshasana:

 

To practice this Yogaasana, first of all, spread the yoga mats and join the two legs together and stand in a careful posture. Then keeping the balance of the body with the help of hands keep the left sole on the right thigh. Now move your hands over the head and come in a state of salutation. Stay in this state for a while, slowly come to the initial state and repeat the posture by relaxing the body for a while. Remember this first thing if you suffer from weakness in the body, high blood pressure, arthritis, migraine or vertigo (dizziness) problem, then do not practice this yoga as it can increase your problem greatly. Apart from this, if anyone has a problem of obesity, then he should not do this asana. Second thing is that people over 50 years of age and pregnant women should also avoid practicing this Yogasana.

 

Benefits of practicing Vasantasana:

 

Regular practice of Vriksasana can prove beneficial for health in many ways. By practicing this daily, the muscles of the stomach, back, legs and arms are strengthened. Apart from this, it also has a positive effect on the spinal cord and blood flow etc. Talking about the mental benefits from its practice, it can also be helpful in relieving anxiety and stress.

 

1. Hallasan:

 

Lie on your back on the ground. Take two deep breaths and release. After that, raise both the legs above the ground and slowly take the back of the head to the ground. You can use the hand to lift the waist from the ground. Keep the hands behind the back in a normal position on the ground. In this position, stop for a comfortable period and return to the previous position. Inhale and release at normal speed.

 

Limitations:

High blood pressure, heart disease and patients with slip disc and spondylitis should not practice.

 

1. Ujjayi pranayama:

 

Sit on the Padmasana, Sukhasana or chair with the spine, throat and head straight. Place both hands on the knees easily. Turn the tongue from the obverse to the upper palate. Take a deep, long and slow inhalation of the throat by narrowing the respiratory tract slightly. While inhaling, the sound of the throat comes out, while the nose exhales while exhaling. This is a frequency of Ujjayi Pranayama. Initially practice 15 to 20 frequencies. Slowly increase the frequencies to 120.

 

1. Meditation:

 

Sit on the Padmasana, Siddhasana, Sukhasana or chair with the spine, throat and head straight. Keep your hands on the knees in a jana mudra. Now take ten deep breaths and release. Practice this regularly for 10-15 minutes. During the practice, remove the mind from thoughts repeatedly and focus on the breath.

 

Benefits:

Mind starts to concentrate and gets rid of stress and depression.

 

1. Yognidra:

 

It is helpful in relieving mental stress and emotional imbalance. With 10 minutes of daily practice of yoga sleep and relaxation, everyday stress is removed from the conscious and subconscious mind.

 

1. Sarvangasan:

 

Lie on your back. Raise both legs above the ground and lift the buttock above the ground with a light shock. Supporting the hands at the waist, lift the entire area below the neck in a straight line. In the final position, the entire body rises at 90 degrees above the neck. Pause for a comfortable time in this state of service. Then come back to the previous position. Its role is important in preventing the memory power from becoming weak, increasing it and transmitting pure blood and oxygen to the brain.

 

Benefits:

Reduce mental stress, improve concentration, and calm your mind.

 

What does research say?

 

According to a research by the Department of Psychiatry at Duke University's Duke School of Medicine, yoga postures improve blood circulation. This increases the secretion of Androphins hormone in the body, which increases focus and alertness. The results of the research are as follows.

 

Depression:

Among 69 adult people suffering from depression, 20% after three months of yoga practice and 40% after six months have shown improvement. The results were more positive for those who quit consuming alcohol.

 

Over Eating:

Up to 50% improvement in eating habits was observed in 90 obese women after 12 weeks of yoga. According to research, women who practice yoga follow the diet schedule more carefully than others.

 

Memory:

30 adults doing yoga for 8 weeks showed significant improvement in short-term memory, focus capacity and multitasking.

Insomnia (insomnia): 139 senior citizens suffering from insomnia showed improvement of 28 to 30% after doing yoga for six months 3 times a week. Depression was also less frequent than others.

 

Schizophrenia:

After two months of exercise, 18 percent of schizophrenia victims showed a 30 percent improvement in the intensity, positive attitude towards treatment, etc.

 

The Yogasanas mentioned above throw light on the benefits of treating mental disorders. However, there are many challenges in the clinical practice to adapt the practice to yoga. One challenge is the different yoga practices taught by different schools of Yoga. Furthermore, for specific disorders defined by modern medical diagnostic systems, there is a difficulty in correlating the benefits of yoga practices in traditional yoga literature.

 

It is useless to imagine a healthy mind without doing yoga regularly. The way yoga works at every level of your body, it affects the depths of the mind as well. Only then does the mind begin to calm down just by doing pranayama because the mind is directly related to our lives.

 

Conclusion:

 

            Development of the internal capacity of the body also depends on how conscious the person is about physical health as well as mental health. That is why yoga has been included in the center of Indian way of life. Our forefathers associating yoga with life shows their vision that it should remain a part of the lifestyle and our society should be healthy. Our lifestyle is the cornerstone of our health. Our body and mind are both healthy, it depends on how we live our day to day life.

 

        Mental health is particularly associated with the emotional side of man, which caters to the psychological needs of society and gives importance to social welfare. A healthy mindset makes our daily life happy, makes us happy, while most of the social problems in our daily behavior only lead people to behave with each other. Taking care of each other, helping, molding positive thinking in our lifestyle and being active towards progress with a happy mind gives us peace and ultimately happiness.

 

 

 

 

Reference:

 

1. Mitchell KS, Dick AM, DiMartino DM, et al. A pilot study of a randomized controlled trial of yoga as an intervention for PTSD symptoms in women. J Trauma Stress. Apr 2014;27(2):121-128.
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