5 Yoga Poses to Help Relieve Depression and Restore Emotional Balance, Says Himalayan Siddhaa Akshar

Depression can often feel like a dark cloud that dims one’s inner light, leaving many struggling with sadness, low energy, and disinterest in daily activities. While medical care and therapy remain vital, holistic approaches like yoga have proven effective in restoring mental harmony and emotional well-being.

According to Himalayan Siddhaa Akshar, yoga and spiritual leader, the ancient practice of yoga goes far beyond physical fitness — it’s a powerful tool for emotional healing. “Even the simplest yoga poses can boost the nervous system, improve circulation, and release endorphins that elevate mood,” he explains.

Practicing yoga regularly helps reduce stress, break repetitive thought patterns, and foster a positive state of mind. Here are five yoga poses recommended by experts that can help ease symptoms of depression and bring balance to the mind and body.

1. Balasana (Child’s Pose)

Why it helps: Known for its grounding and calming effects, this pose helps relieve anxiety and mental fatigue.

How to do it:

• Sit on your heels with knees apart.
• Fold forward, stretching your arms ahead and resting your forehead on the mat.
• Breathe deeply and slowly.

Benefits: Balasana soothes the nervous system, encourages relaxation, and helps release emotional stress, making it ideal for moments of overwhelm.

2. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Why it helps: This rejuvenating pose helps energize the body while improving circulation.

How to do it:

• Begin on your hands and knees.
• Lift your hips upward, forming an inverted “V” shape.
• Keep your heels pressed toward the mat and spine lengthened.

Benefits: Enhances blood flow to the brain, revitalizes the body, and helps clear mental fog — improving focus and mood.

3. Setu Bandhasana (Bridge Pose)

Why it helps: Opens the chest and heart center, promoting feelings of lightness and positivity.

How to do it:

• Lie on your back with knees bent and feet hip-width apart.
• Press your feet into the mat and lift your hips upward.
• Keep shoulders grounded and relax your face.

Benefits: Strengthens the spine, improves posture, and encourages emotional openness by releasing tension from the heart region.

4. Anulom Vilom (Alternate Nostril Breathing)

Why it helps: This breathing technique balances the left and right hemispheres of the brain, reducing stress and anxiety.

How to do it:

• Sit upright in a comfortable position.
• Close your right nostril and inhale through the left.
• Then close the left nostril and exhale through the right.
• Continue alternating for several minutes.

Benefits: Promotes calmness, steadies the mind, and helps restore inner peace.

5. Shavasana (Corpse Pose)

Why it helps: A restorative pose that allows deep relaxation and mental stillness.

How to do it:

• Lie flat on your back with eyes closed and arms by your sides.
• Focus on slow, rhythmic breathing.
• Let go of physical and emotional tension.

Benefits: Encourages the body to absorb the benefits of your yoga session, improving mental clarity and emotional stability.

Yoga and Meditation: The Healing Duo

Incorporating meditation alongside yoga enhances its benefits for depression. Even a few minutes of mindful breathing or repeating positive affirmations such as “I am calm, I am healing” can uplift the spirit and improve resilience against emotional distress.

“Yoga is not just movement — it’s awareness, breath, and compassion,” says Akshar. With consistent practice, individuals can experience a profound shift in how they relate to their thoughts and emotions, finding peace within.