With the expansion of cities and increasing migration to urban areas for employment opportunities, the stress level of individuals has also increased. Increasing competition among individuals, and increased desire to acquire material goods, has given rise to increasing mental health problems.

Anxiety, depression, irritability, and sleep disturbances, are seen among people. The outcome of this stress is an increase in stress-related health problems, like hypertension, heart problems, and diabetes. While counselling, anti-anxiety, anti-depression drugs, etc., are available for the management of these problems, yoga is also a useful option to overcome mental problems.

For ages, yoga has helped people overcome mental problems. Yoga helps to achieve holistic health, i.e. the physical, mental, and spiritual health of a person. A series of exercises is based on deep breathing, breathing from the nostrils, etc., and other different breathing types.

Typically, we use only a quarter of our lung capacity for breathing. In times of stress, it becomes shallower. Thus, the amount of oxygen delivered to body organs and tissues also becomes less than the actual potential. The yoga exercises improve the functioning of the lungs and thus enhance oxygenation of all body parts and tissues, down to level of cells. As more oxygen reaches body tissues and parts, they get rejuvenated and become more efficient in their functioning.

Wear and tear of cells and tissues is also reduced. Thus, overall, the individual feels fresher and more energetic. This helps to calm the mind, overcome anxiety and or depression, and cures sleep disturbances. By doing these exercises regularly, a person feels stronger mentally and is able to get rid of weaknesses like anxiety, short temper, frustration, etc. It helps to control harmful addictions like smoking, alcohol.

A technique of relaxation in yoga called ‘shavasana’ (corpse-like position) has been proven scientifically to be very good in providing complete physical and mental relaxation. In this, all one has to do is lie down on their back over a mat or blanket. It can be done over the ground or even on a hard bed. Eyes closed, limbs along with fingers and toes spread outwards and left loose, i.e. in short, leave the body entirely loose. By lying in this position, one keeps their eyes closed. The person is advised to think positive and pleasant things voluntarily for a few minutes. Breathing should be deep and slow. This position can be maintained for five minutes initially. Gradually with practice, the duration of this position can be increased. Resting in this position for a few minutes regularly provides relaxation equivalent to a few hours of sleep. While doing this exercise daily, over time, the mind becomes thoughtless for some time, a state which offers complete mental relaxation.

With a completely relaxed mind, one feels very fresh and energetic and can do his worldly duties more efficiently. This helps to prevent and cure stress-related disorders like hypertension, heart problems, peptic ulcer disease, etc.

Meditation as a part of yoga helps one to calm the mind and be more focused on whatever work is at hand. A person suffering from any mental problem will benefit from these exercises of yoga. Gradually, the depression and anxiety, sleeplessness, or any other sleep disturbance, will be cured and they will be less dependent on medicines.

Moreover, it does not cost even a penny. One can do it at home, using a blanket or mat. All that is needed is the will to do it and regularity. Only condition for doing these exercises is that the stomach should be empty. It should be done either before a meal or at least two hours after taking food.

Dr Rachna Pande is a specialist in internal medicine.