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Depression-21 days course

Welcome to World Yoga Society Online - A free depression treatment course for 21 days. We can assure you that after doing this full course, there will be a positive change in your problem. As a number of factors are responsible for the development of depression, a combined workout program has been provided below. People with a family history of depression are more likely to experience depression themselves. It is very different from the common experience of feeling unhappy, miserable or fed up for a short period of time. Depression is quite common and about one in ten people experience depression at some point or other.

In this complete course, yoga will help you to recover from the underlying factors of anxiety. If you suffer from multiple diseases other than anxiety, then you have to consult yoga doctors before starting the course.

1-7 Days Course

Start practicing the following yoga for 1-7 days regularly. Choose a time of day you can stick with, so that exercise becomes a habit. No matter what time of day you choose to exercise, make sure to plan your workout two to three hours after your meal.

1. Yoga breathing:

Stand straight. Place both the arms on both side of the body respectively. Keep the eyes closed. Then slowly lift the arms sidewise straight up to the head with slow deep breathing (inhale). Again breathe out slowly (exhale) by putting down the hands together back to the previous position. Do this for 5 times, take rest and then do for 5 times.

Benefits: Helps in controlling temper and calms the mind. It is the first step of anxiety and depression treatment.

2. Deep breathing side + front

Stand straight. Keep your hands at side of your thigh. Raise your both hands sidewise above the head and joined the palms together. Inhale while raising your hands. Now exhale while returning back to the previous position. Do this for 5 times.  Stand straight. Keep your hands in front of your thigh. Raise your both hands straight above your head parallel to the ears. Inhale while raising your hands. Now exhale while returning back to the previous position. Do this for 5 times.

Benefits:

3. Bhujangasana

Lie down on your abdomen with chin touching the ground. Both your toes should be kept together and they should be turned outwards. Rest the palms by the side of the pelvic region so that the fingers and shoulders are at the same level. Now put pressure on the palms and raise your upper body upward till the navel portion. Breathing will be normal. Hold the position and count 5. When you raise your trunk, your forearms should be touching the sides of the chest. Rest your body on the floor. Rest in shabasan in pronation. Do this for 2 times.

Benefits:

4. Matsyasana

Sit on the ground with legs stretched out. Bend the right leg and place it on the left thigh. Place the left leg on the right thigh thus assuming padmasana. Slowly lie down on your back totally taking the help of your elbows. Place the palms next to the shoulders, the shoulders on either side of the head, fingers pointing to the shoulders. Taking the weight on the palms, lift the head and chest off the ground. Bring the centre of the crown of the head to the ground by bending the dorsal and cervical spine backwards. Remove the hands after the weight is balanced on the head. Catch hold of the big toes by hooking the index fingers around them and elbows should touch the ground. Hold this position and count 5. Then release your hands. After that slowly release your head with the help of your hands. Then release your legs and take rest in shabasan in supination. Do this once again.

Benefits:

5. Jastiasana

Lie down on your back. Stretch your hands straight upward and hold your right thumb with left thumb. Feet should be outstretched. Lower body will be stretched downward and upper body to be stretched upward. Hold and count 10. Then take rest in shabasan in supination. Do this for 2 times.

Benefits:

6. Ardhamatsyendrasana

Sit down with legs straight. Fold the right leg and place it on the left thigh and touch the right foot with the ground. Fold the left leg and touch it with the right side of hip. Left hand will go above the right knee to hold the left knee. Right hand will go back. Head and neck will move toward right. Breathing will be normal. Hold the position and count 5. Then come back to the previous position and do the same with left leg. Do the same thing once again. Then take rest in sabasana.

Benefits:

7. Pranayam in sukhasana

Sit in sukhasana posture. Palms will be on respective knees in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Now slowly breathe in and out. Concentrate on your breathing. One time refers breathing in and out. Do this for 10 times, take rest and then do for 10 times.

Benefits:

8. Suryaved pranayam


Sit on padmasana. Now close your index and middle finger. Only thumb, ring, and little finger will be opened. Block the left nostril with right hand’s ring finger and little finger. Breathe in with right nostril for 6 seconds. Close the right nostril with the thumb of right hand. Now breathe out through left nostril for 6 seconds. Again breathe in through left nostril for 6 seconds. Block the left nostril with right hand’s ring finger and little finger. Now breathe out with right nostril. This is one time. Do this for 10 times.

Benefits:

9. Bhramori in sukhasana

Sit down on the ground. Stretch both the legs in front of you. First fold your left leg followed by the right leg. Keep your index finger of both hands inside your respective ears. Close your eyes breathe in and utter the word ‘AUM’. Give stress on the letter ‘M’. While uttering the word, breathe out. Now, gradually loosen your legs and come back to the original position. Do this for 10 times. Take rest.

Benefits:

10. Meditation in padmasana

Sit in padmasana posture. Palms will be on respective knees in gyan mudra (you have to hold the index finger against tip of thumb, having the other three fingers straight). Close your eyes. Concentrate in any one object or in your third eye (in between two eye brows). Do not think of any other object. Do this for 5 mins.

Benefits:

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A Word Of Caution:

Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.

At World Yoga Society, we have helped millions overcome acute pain since 1970. Here you will find the gist of Dr. Dibya’s vast clinical experience of yoga therapy that helps to heal Pain or Disease. Yes! Now you can heal yourself in mind and body naturally with personal guidance from the World's leading Yoga Doctor.


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