Lift your mood with yoga

Backbends are yogic shortcuts to joy. In depression therapy, backbends are advised since they open the chest. This repairs
the shallow breathing that normally accompanies negative mind states, like anxiety, fear, sadness and anger. The expanded lung capacity physiologically enhances our moods. Also by powering metabolism, backbends hike the body s nutrient absorption capacity. This in turn helps the body access key nutrients that are essential for our happiness! magnesium, calcium, vitamin B, etc. The tension at the shoulder, again a psychosomatic response to stress, is released and relieved. The back of the neck and the upper back, regarded as the gateway to diseases in "hinese medicine and through which all the major energy meridians are said to pass, is strengthened. In movement therapies, this region is also seen as most adversely hit by negative mind states. It is called the primary fear centre! its response to fear, anxiety, anger and stress in various forms is what causes muscular tension and stiffness in this region. Backbends wring such tension out of the body, thus clearing out the effects of our mental tension. Points to note! #lease remember to always follow a backbend with a forward bending pose. This is essential to work the musculo$skeletal system evenly and ease any tension that may have developed while bending back.

Ardha ushtrasana (Half camel)

%it on your heels. &aise your hips so you are now kneeling.

Inhale, holding your right hand out in front of you. 'xhaling, reach back your left hand to grasp the left ankle. (eep your eyes focused on the hand in front. )old the pose, breathing comfortably. &elease and repeat thrice. &elease to repeat for left side. Avoid! If having a back problem. Benefits! Boosts lung capacity. *ps mood. Tones spine. %hapes arms, legs and removes fat from waist and abdomen. +orks out facial muscles, keeping them young.

Ushtrasana (Camel)

Sit on your heels. &aise hips, so you are now kneeling. Inhale. Bend back to grasp ankles with both hands. ,rop head back lightly. As you continue breathing normally, keep pushing your torso outwards. This enhances the spinal curve. )old for as long as is possible. &elease and repeat a few times. %tand up straight. Bend right leg at knee. #lace sole on the inside of left thigh. 'nsure the right knee is not jutting in front, but flared to the right. To hold the pose longer, focus on a spot in front of you. Breathe normally throughout. &elease right foot back to ground. &est. &epeat se-uence for left side. Benefits! %ame as above, with the hands also getting a powerful stretch and work$out.

Ardha Chandrasana (Standing crescent pose)

Stand up straight, feet lightly touching from the inside. Inhaling, raise arms overhead. 'xhale. Inhale and bending backwards lightly from the waist, looking up at hands. )old for as long as is comfortable. &elease pose and repeat thrice. Benefits! This pose is used to treat backache and to tone the spine, control blood pressure, boost respiration and shape arms and legs.

Virabhadrasana (Warrior pose bac! bend version)

"ump up to stand with feet a meter apart. Inhale, spreading arms out at shoulder level, holding them parallel to the ground. %imultaneously flare out left foot, while right shifts slightly inward. %lap arms overhead with an inhalation. 'xhale. Then inhaling, bend from the hip, backwards, looking overhead at your hands. )old this position for as long as is comfortable, breathing normally. &elease and return to the centre. &epeat for the other side. Avoid! If suffering from any spinal problems. Benefits! *ps physical and mental stamina. #owers the spine thoroughly. %hapes the body. .oods and mind are stimulated.

Ardha Chandrasana (Crescent !neeling version)

Sit on your heels, raising your hips. %tretch out your right leg behind you so the back of your right foot is flat on the ground. If the ankle is stiff, you can just place your toes on the ground. /our left leg continues to be bent. 0ower your hips. Inhale, raising both hands overhead. 'xhale. Inhale, bending backward as deeply as you can, looking up at your hands. "ontinue breathing normally. )old for as long as you can. &elease the pose and repeat for other side. Avoid! If having spinal problems. Benefits! 0ike other chest openers it stimulates the mind and lifts our moods. Boosts respiratory capacity. The stretch at the saddle region works on the uro$gential system, helping repair all problems related to it. The entire body, especially the spine, is powerfully toned, including the nerves. If you drop your head and look up, even the face feels a stretch that can keep the face and neck region youthful. Improves voice. Boosts metabolism.