#YogaDay2019: How adopting yoga can benefit mental health

The world is also celebrating yoga day because of its spiritual and physical benefits

KARACHI: Derived from the Sanskrit word yuji, meaning yoke or union, yoga is an ancient practice that brings together the mind and body.  Today, it has become a mainstream exercise that science says can help with mental health.

Celebrities such as Hania Aamir have recently spoken up about mental health via Instagram and ways to fight anxiety and depression.

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And she's not the only one.  Bollywood star Deepika Padukone opened up about constantly feeling negative emotions and opened up a foundation to help others who go through the same thing. In Hollywood, Selena Gomez has been very open about taking a step back from the limelight for her mental health.

Studies have shown that practicing yoga may come with many benefits for both mental and physical health. It incorporates breathing exercises, meditation and poses designed to encourage relaxation and reduce stress.

Here are some simple yoga techniques to try at home:

Mountain Pose (Tadasana)

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Just because these poses are simple doesn't necessary mean they're easy. Bringing new awareness to a position you think you know can actually be challenging. Take mountain pose, which may at first glance look like you just need to stand straight.

In a yoga context, however, there is a lot going on in this position. The heels root down, the muscles of the legs are engaged, the bones are stacked with the shoulders directly over the hips, the shoulder blades slide down the back and the crown of the head rises. Don't forget to focus on constant, deep breathing. This practice will surely get you through a rough day!

Downward Facing Dog

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Start in downward facing dog for a full body stretch. This feels particularly good if you've spent a lot of the day sitting at a desk or in a car. Pedal your legs to stretch the hamstrings and do any other movements that feel like they will get into your tight areas, for instance bending both knees and coming up on your toes or coming forward to a plank and then back to down dog. Take several breaths to indulge the movements that feel best and then settle into stillness for around five additional breaths.

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Doing this daily will let out all the toxins in your body and leave you feeling refreshed, re-engerised and positive.

Happy Baby Pose (Ananda Balasana

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A classic move to relax after a stressful day. Lie down on your back and hug your knees into your chest. Then separate your knees and bring each ankle directly over its knee so that the shins are perpendicular to the floor. Flex your feet and hold onto them from the outside as your draw your knees downward toward your armpits.

Roll side to side a bit on your sacrum gently. After five breaths, stretch your legs out on the floor and rest. We promise you, your mind will be at ease and you will come out feeling like a happy and giggling baby.

Corpse Pose (Savasana)

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For the first time,  yoga was celebrated at the Base Camp of Mount Everest, 17600 feet above the sea level.

Bhutan

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In Bhutan, the day was celebrated in Thimpu and Phuentsholing.

Jeddah, Saudi Arabia

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Yoga day was also celebrated in Jeddah, Russia and in more than eight places in Khazakhistan.

Bangladesh

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International Day of Yoga was colourfully celebrated at the landmark Bangabandhu National Stadium in Dhaka.

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