Yoga - Strengthening the Body and the Mind

One might opine that those who practice yoga can’t seem to not talk about it. And you might be reading this thinking ‘Good God! Even therapists have joined the crusade!’. But

wait! I come in the name of science and not social media trends! So please, bear with me.

Yoga, the very word means union. Yoga unites the body and the mind, a union which

is the tenet of homeostasis. Disrupt that, and problems arise.

Given its recent resurgence, it is easily forgotten that the roots of yoga can be traced

back to C.E. 500- C.E. 200. Something so ancient yet timeless, that it has coalesced so well

with science to provide solutions to issues menacing today’s society.

Research has shown the promising effects of yoga on the body and the mind. While exercising is known to reduce stress hormones and produce endorphins, yoga goes a step

further and elevates gamma-aminobutyric acid (GABA), which improves mood and reduces

anxiety. So, all the good hormones get pumped in and the stress gets thrown out.

In addition to this, meditation calms the limbic system which is also known as the emotional brain. It is involved in behavioural, and emotional responses. Particularly the flight, fight, freeze which kick in when faced with a stressful situation. And stress has been known to be an underlying factor in mental disorders ranging from eating disorders to depression to PTSD, and physical illnesses- from diabetes to sleep issues (Harvard Health Publishing, 2021).

Grounding Yourself

Take the case of panic attacks, which are characterised by intense anxiety accompanied by negative thoughts, overwhelming feelings of fear, and physicals symptoms like shortness of breath, palpitations, sweating, and trembling. These are precisely the areas that are to be brought under control while practicing yoga and pranayam. The synchronicity of the breath and the movement diverts attention from external stimuli to internal sensations. Which is the pith of grounding techniques.

The common techniques used to cope with various mental health issues like breathing

exercises, muscle relaxation, and guided imagery, along with mindfulness and meditation are a part of the yoga practice. Pranayam (mindful breathing) exercises like Anulom Vilom-

breathing through alternate nostrils, helps balance the sympathetic and parasympathetic

nervous systems. Apart from an immediate calming effect, it has also been known to help the respiratory and cardiovascular systems and improve the quality of sleep.

Building Your Yoga Practice

While most videos make yoga seem like scary body contortions, simple yogasanas done to the best of your ability while focusing on breath and bodily sensations, can be a great way of grounding you in the present moment.

Yoga and meditation are also great to just unwind after a stressful day. It helps both the body and the mind relax and. Of course, yoga might not be the ‘that’s it and that’s all’ solution, but it is an excellent adjunct to therapy.

In addition to all of this, building and maintaining a yoga practice is easy since it is a low impact exercise accessible to all age groups and proficiencies. And even a 10-minute practice every day is known to be beneficial. In the long run, yoga practitioners were also

found to have less grey matter decline as they aged, in brain areas associated with the

experience of positive emotions, and had overall healthier bodies.

While practicing yoga, more important that chasing a particular sensation or ‘perfecting’ a pose, is the awareness of knowing your body’s current limits and being aware of the present sensations. You can always gradually push your limits, but the point of your practice is to feel good about yourself. And for that, it is important that you are patient and kind toward yourself and your abilities.

So go ahead, take the first step and unroll your mat or carpet! It doesn’t matter if you

can touch your toes, at least say ‘hi’ to them!

Here are some resources to get you started:

Yoga

Meditation

Pranayam

Suryanamaskar

Disclaimer: This blog post is meant for awareness/entertainment purposes only. It is not medical advice and one must refrain from self-diagnosing. It is in no way a substitute for therapy with a mental health professional and it is not meant to be clinical. To consult with a psychotherapist on our team, you can contact us on fettle.counselling@gmail.com.