Need a mental health boost? Six yoga postures to put you in a positive frame of mind

The conversations around mental health have been amplified in the wake of the coronavirus pandemic, as people adjust, or don’t, to a new, socially distant work-life model. Yoga is proven to be a powerful way to support your mental health. Yoga works on the body, breath and brain to create a sense of holistic well-being. The poses stretch, strengthen and lengthen the body, helping to release built-up tension, leaving you feeling lighter and calmer. Smooth, rhythmic breathing can reduce anxiety. When we slow the inhale and lengthen the exhale, the body and mind move from the fight or flight state into the rest and digest state. Finally, yoga increases the level of gamma-aminobutyric acid (Gaba) in the brain, a chemical that helps to regulate nerve activity. So as you move, stretch, and breathe, your brain starts to calm down. Focusing on your practice generates a sensation of centredness and balance. There are many postures and breathing techniques that move you from the sympathetic nervous system to the parasympathetic nervous system, so even a short practice, when done regularly, can improve mood, reduce feelings of stress, anxiety and depression, and restore balance. Here are six to try. This technique is also known as square breathing. When you feel overwhelmed, anxious or disconnected, this breathing exercise steadies you by supporting a gentle shift into the parasympathetic nervous system. Close your eyes. Inhale slowly and deeply through your nose. Count steadily to four in your head. Feel the air enter your lungs. Take a moment at the top of your inhalation. Then count to four as you exhale. Continue this for several rounds. When you get into the rhythm, you can hold your breath for a count of four. This posture increases the flow of thyroid hormones in the blood, which makes us feel lively and energised. It also enhances melatonin, which contributes to a sound and restful sleep. Lie on your back with your legs extended and hands relaxed alongside your body. Place your hands underneath you're thehips, palms facing down. Bring your elbows closer towards each other. Inhale, press your forearms and elbows into the floor and lift your chest to create an arch in your upper back. Lift your shoulder blades and upper torso off the floor. Tilt your head back and bring the crown of your head to the floor. Keep pressing through your hands and forearms. There should be very little weight pressing through your head. Keep your thighs active. Press outward through your heels. Hold for five breaths. To release the pose, press firmly through your forearms to slightly lift your head off the floor. Then exhale as you lower your torso and head to the floor. Draw your knees into your chest for a few breaths, and then extend your legs and rest. A common yoga class posture, this gentle inversion that restores energy as it brings oxygenated blood to the upper body and calms the mind. This is an active and empowering posture that wards off anxiety by improving concentration and balance. It also releases tension in the shoulders, legs and back. Put your feet up and reclaim your balance in this deeply restorative pose, which allows the mind and the body to relax. The easiest way to do this is to lie in bed and put your legs up on the headboard. This posture puts the body at ease and invokes inner calm because it slows the breathing, lowers blood pressure and quietens the nervous system. Yoga should always feel good. If any of the practices feel uncomfortable, stop. Always work within your own range of limits and abilities and, if you have any medical concerns, talk to a doctor before practising yoga. Nerry Toledo’s full guide to postures and breathing techniques that boost mental well-being can be found at, www.nerryfit.com

Need a mental health boost? Six yoga postures to put you in a positive frame of mind

The practice works on three levels – the body, breath and brain – to create a sense of well-being