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Time of India
21-06-2025
- Health
- Time of India
International Yoga Day 2025: Can this ancient practice really improve your mental well-being? Experts answer
In today's fast-paced world, mental well-being is just as important as our physical health, and yoga can bridge the gap between the two. More than just a fitness trend, doctors and mental health experts now recognise yoga as a powerful tool to help manage anxiety and depression and boost emotional balance. On International Yoga Day 2025, let's understand how yoga helps improve mental health. According to a Harvard Health Publishing report, research using MRI and other brain imaging tools has found that regular yoga practitioners tend to have a thicker cerebral cortex—responsible for processing information—and a larger hippocampus, which plays a key role in learning and memory. Yoga helps to provide a powerful and holistic approach to improving mental health. "It helps to sync the mind and body and regulate the stress response system, lower cortisol levels, and promote the release of mood-enhancing chemicals like serotonin and dopamine," says Dr Santosh Bangar, Senior Consultant Psychiatrist, Gleneagles Hospitals Parel, Mumbai. Yoga for mental health: Does it really work? Regular yoga can help with anxiety, depression, and stress. The mindfulness and breathing techniques taught in yoga help calm the mind and promote a sense of inner peace. Over time, yoga enhances self-awareness and supports better sleep, improves focus, and helps with a balanced mood. "For people dealing with trauma, burnout, or day-to-day emotional fatigue, yoga can be a boon. It can help you relax and rejuvenate," adds Dr. Bangar. Credit: Pexels Yoga is not only about flexibility and balance but also about de-stressing and giving peace of mind. It is a good idea to do yoga for 45 minutes a day and see a meaningful difference. Ensure to do it under the guidance of a certified practitioner. Yoga is extremely effective for long-term health and wellness. According to Vidya Jha, yoga guru at Aatma Yog Studio, Karampura, New Delhi, "Yoga helps calm the nervous system through mindful movement and controlled breathing (pranayama), which can lower cortisol levels (the stress hormone)." Alleviates Anxiety and Depression: Regular practice has been shown to activate the parasympathetic nervous system, promoting relaxation. It also boosts levels of serotonin and gamma-aminobutyric acid (GABA), which are associated with improved mood. Regular practice has been shown to activate the parasympathetic nervous system, promoting relaxation. It also boosts levels of serotonin and gamma-aminobutyric acid (GABA), which are associated with improved mood. Improves Sleep: Many yoga routines promote better sleep quality, which is closely linked to mental health. Gentle stretching and breathwork can help prepare the body and mind for rest. Many yoga routines promote better sleep quality, which is closely linked to mental health. Gentle stretching and breathwork can help prepare the body and mind for rest. Enhances Self-Awareness and Mindfulness: By focusing on the breath and bodily sensations, yoga encourages present-moment awareness—a technique commonly used in cognitive behavioural therapy (CBT). By focusing on the breath and bodily sensations, yoga encourages present-moment awareness—a technique commonly used in cognitive behavioural therapy (CBT). Supports Emotional Regulation: Doctors note that yoga can help individuals become more in tune with their emotions, offering tools to respond rather than react to stressors. 5 Yoga Poses That Support Mental Health Child's Pose (Balasana): A grounding and calming pose that gently stretches the back and hips while promoting a sense of safety and introspection. Legs-Up-the-Wall Pose (Viparita Karani): Excellent for calming the nervous system, reducing fatigue, and easing anxiety. It also supports blood flow and lymphatic drainage. Excellent for calming the nervous system, reducing fatigue, and easing anxiety. It also supports blood flow and lymphatic drainage. Bridge Pose (Setu Bandhasana): Opens the chest and stimulates the thyroid, which can help regulate mood. It's also energising and grounding. Opens the chest and stimulates the thyroid, which can help regulate mood. It's also energising and grounding. Seated Forward Bend (Paschimottanasana): Encourages deep breathing and internal focus, which can help release tension and calm the mind. Encourages deep breathing and internal focus, which can help release tension and calm the mind. Corpse Pose (Savasana): Often used at the end of yoga practice, this pose facilitates deep relaxation and integrates the benefits of all previous poses.
Time of India
21-06-2025
- Health
- Time of India
International Yoga Day 2025: Have a 9-to-5 desk job? Try these 5 expert-approved desk poses to relieve back stress
Do you also feel tense at your desk in the office? Well, you are not alone. Long hours spent hunched over a laptop or computer can lead to stiff muscles, fatigue, and increased stress. However, the good news is that you can now resolve this issue with yoga at your work desk. On International Yoga Day 2025, let's find out how you can do that. For yoga at your desk, you don't need a yoga mat or even a breakroom to find relief; with simple desk yoga techniques, you can stretch, breathe, and reset without even leaving your chair. It is a known fact that sitting for extended hours can take a toll on your back, neck, and joints, often leading to stiffness, fatigue, and poor posture. "You may constantly suffer from back, neck, and shoulder pain that will steal your peace of mind," says Dr. Anup Khatri, senior consultant in orthopaedics, Gleneagles Hospital, Parel, Mumbai. How does desk yoga help in fixing back issues? Desk yoga, a set of simple stretches and movements you can do right at your workstation, offers a gentle yet effective way to reduce stress and ease muscle tension without even needing to stand up. Chair yoga is a good option for those who do desk jobs. Yes, that's right! "Try to do neck rolls, seated spinal twists, wrist stretches, and shoulder shrugs daily. These poses will help improve flexibility, promote blood flow, and reduce pressure on the spine. So, these simple desk exercises not only prevent musculoskeletal issues but also refresh the mind, enhance mood, and improve concentration and productivity," suggests Dr. Khatri. They are especially useful for people prone to back or neck pain due to poor posture. According to him, "It is better to start doing it right away and lead a meaningful life. Do it for at least 20 minutes per day to support the muscles and joints." A few minutes of gentle movement can make a world of difference. Desk yoga offers a simple, effective way to reset your body and mind—no special gear or floor space required. Quick desk yoga poses to refresh your workday A few minutes of gentle movement can make a world of difference. Desk yoga offers a simple, effective way to reset your body and mind—no special gear or floor space required, says Vidya Jha, yoga guru. - Aatma Yog Studio, Karampura, New Delhi. 1. Seated Neck Stretch How to do it: Sit up straight, drop your shoulders, and gently turn your head to the right, moving your ear in toward your shoulder. Hold for 15–30 seconds and then repeat on the other side. Benefits: Relaxes the neck and shoulders—the usual tight spots when working on the computer. 2. Seated Spinal Twist How to do it: Sit with feet flat on the floor. Put your right hand on the back of your chair and your left hand on your right knee. Twist your torso gently to the right. Hold for 15–30 seconds, then switch sides. Benefits: Increases spinal mobility and decreases lower back stiffness. 3. Shoulder Rolls How to do it: Inhale and lift your shoulders up towards your ears, exhale and roll them down and back. Repeat 5–10 repetitions in both directions. Benefits: Relaxes tension/from hours of typing and/slouching, while promoting improved posture. 4. Seated Cat-Cow Stretch How to do it: Put your hands on your knees. Breathe in as you arch your back and open your chest (Cow Pose), and breathe out as you round your spine and tuck your chin in (Cat Pose). Repeat slowly for 5–10 breaths. Benefits: Loosens the spine, encourages deep breathing, and assists in resetting your energy. 5. Wrist and Finger Stretch How to do it: Extend one arm in front of you, palm facing out. Gently pull back on the fingers with your other hand. Hold for 15 seconds, then switch sides. Also try making fists and then spreading your fingers wide. Benefits: Relieves tension from repetitive typing and mouse use; supports wrist health.
Time of India
19-06-2025
- Health
- Time of India
International Yoga Day 2025: Ditch your phone before bedtime and try these 5 expert-approved poses for better sleep
You're exhausted, but your brain is wired! Endless scrolling, constant notifications, and late-night screen time have become the new normal now. Phone addiction is silently stealing our sleep and peace of mind. But what if we tell you that the key to breaking free lies not in willpower but in movement and mindfulness? Let's understand how night yoga helps for better sleep on this International Yoga Day. Phone addiction, especially at night, is commonly seen in a large number of people. Imagine lying on the bed and scrolling through reels or watching your favourite series; it seems like a good idea, right? However, doing so can impact one's overall well-being. It can disrupt sleep, increase anxiety and strain emotional and mental well-being. The constant scrolling overstimulates the brain, making it hard to relax and disconnect. "Yoga offers a natural and effective way to manage this addiction by promoting mindfulness, improving self-control and calming the nervous system," says Dr Santosh Bangar, Senior Consultant Psychiatrist, Gleneagles Hospitals Parel, Mumbai. Yoga and mindfulness help deal with phone addiction According to Dr. Bangar, "Practising evening yoga poses like forward bends, child's pose, or alternate nostril breathing helps reduce the urge to reach for the phone by shifting focus inward." Meditation and breathing exercises improve awareness, making users more conscious of their screen time habits. Over time, this mindfulness helps build healthier routines, encouraging tech-free wind-down periods before bed. "By incorporating just 45 minutes of yoga into the nighttime routine, individuals can break the dependency cycle, reduce stress, and enjoy more restful and undisturbed sleep without the constant digital distraction," explains Dr. Bangar. 5 yoga poses before sleeping for good sleep Yoga also improves sleep quality, which is often disrupted by late-night phone use and blue light exposure, says Vidya Jha, Yoga Guru – Aatma Yog Studio, Karampura, New Delhi. He also shares 5 key yoga poses that can help you have better sleep at night. 1. Supta Baddha Konasana (Reclining Bound Angle Pose) – 3-5 mins Why: Opens the hips, quiets the heart and mind, and is great for a nervous system reboot. How to: Lie down on your back. Draw your soles together, knees falling outward. Use pillows under the knees if necessary. Rest your arms at your sides, palms facing up. Close your eyes; take a deep breath. Tip: Try to extend the exhale. 2. Viparita Karani (Legs-Up-the-Wall) – 5 mins Why: Relaxes tension in the legs, calms the lower back, and supports circulation and sleep hormone (melatonin) balance. How to: Sit with your side against a wall. Swing your legs up as you recline on your back, with them staying against the wall. Arms may be extended or on your belly. Optional: Put a folded blanket under your hips for support. 3. Balasana (Child's Pose) – 2 mins Why: Softly stretches back and hips, calms anxiety and overthinking. How to: Kneel and sit back onto your heels. Fold forward, with your forehead to the mat. Arms may be stretched forward or lie relaxed by your sides. Tip: Exhale into your lower back on each exhale. 4. Marjaryasana-Bitilasana (Cat-Cow) – 1-2 mins Why: Releases tension in the spine, synchronises movement and breath for nervous system relaxation. How to: Come onto all fours (tabletop). Inhale: Arch the back, head and tailbone lift (cow). Exhale: Round the spine, chin to the chest (Cat). Move slowly in a slow, synchronised breath. 5. Savasana with Belly Breathing (Corpse Pose + Diaphragmatic Breath) – 5 mins Why: Deep restoration and lead-in to sleep. How to: Lie flat on your back. Put one hand on your belly and one on your chest. Breathe slowly through the nose, with the belly rising and falling. Allow the whole body to feel heavy.
Time of India
18-06-2025
- Health
- Time of India
International Yoga Day 2025: Can this ancient practice help beat OCD? Experts recommend 5 poses that may make a difference
Yoga is a set of spiritual, physical, and mental health practices that originated in ancient India. It has been found to help people manage their stress levels, improve their mood, and even reduce symptoms of depression, but can yoga beat OCD (obsessive-compulsive disorder)?. Ahead of International Day of Yoga, let's find out what experts say. OCD is a mental health condition that is characterised by persistent unwanted thoughts and repetitive behaviours or mental acts (compulsions) that a person feels driven to act on. "Yoga can be a beneficial complementary approach for managing symptoms of Obsessive-Compulsive Disorder (OCD), but it is not a standalone cure," says Dr Shorouq Motwani, psychiatrist, Lilavati Hospital, Mumbai. Numerous studies suggest that yoga may help reduce anxiety and improve overall mental well-being, which can be particularly advantageous for individuals grappling with OCD. Can yoga help beat OCD (Obsessive-Compulsive Disorder)? The practice of yoga emphasises mindfulness, breath control, and physical postures, all of which can foster greater awareness and self-regulation. "Mindfulness techniques cultivated during yoga can help individuals observe their thoughts and compulsions without immediate reaction, potentially reducing the urge to engage in compulsive behaviours," explains Dr. Motwani. Additionally, the physical aspects of yoga can help alleviate stress and promote relaxation, leading to an improved mood and increased emotional resilience. "Engaging in regular yoga sessions may help individuals develop healthier coping mechanisms and enhance their ability to manage OCD symptoms," adds Dr. Motwani. However, it's essential to note that yoga should be considered as part of a broader treatment plan, which may include therapy (such as cognitive behavioural therapy) and medication. Consulting with a mental health professional is crucial to create an effective treatment strategy tailored to the individual's needs. According to Dr. Motwani, "While yoga can provide valuable support, it is not a replacement for traditional OCD treatments." 5 yoga poses to beat or manage OCD According to Vidya Jha, Yoga Guru – Aatma Yog Studio, Karampura, New Delhi, "There are certain yoga poses to help manage symptoms of OCD (Obsessive-Compulsive Disorder) by reducing anxiety and promoting mental clarity." Here are 5 poses that can help manage OCD: 1. Balasana (Child's Pose) Why it's recommended: It's a soothing, grounding pose that activates the parasympathetic nervous system (rest-and-digest state) and supports the reduction of intrusive thinking and compulsive worry. Tip: In this pose, practise deep belly breathing for 3–5 minutes each day to ground attention in bodily sensation as opposed to obsessive thinking. 2. Viparita Karani (Legs-Up-the-Wall Pose) Why it's recommended: This restorative inversion softly balances the nervous system and is frequently employed by therapists to support patients in moving out of repetitive thinking loops. According to Jha, "Somatic-oriented neurologists have noted that this posture reduces cortisol and norepinephrine—both elevated in OCD—and increases limbic system stability." Tip: Place a bolster under your hips and remain for 10 minutes to allow deep nervous system repair. 3. Nadi Shodhana (Alternate Nostril Breathing) Why it's recommended: Although not a pose, this pranayama can be highly recommended by integrative psychiatrists. It harmonises the left and right hemispheres of the brain, soothing repetitive thought patterns and compulsive behaviours. Anecdotal case reports have established that daily practice (10 minutes/day) results in enhanced response inhibition, a cognitive impairment present in OCD. Tip: Always begin and conclude with the left nostril for a soothing effect. 4. Setu Bandhasana (Bridge Pose) Why it's recommended: This position releases tension accumulated in the pelvic and abdominal area and heightens present-moment awareness. 'Physicians highlight that backbends such as this one engage the prefrontal cortex—the part of the brain involved in regulating impulses and executive functioning, commonly under pressure in OCD,' says Jha. Tip: Pay attention to synchronising breath with movement to interrupt obsessive focus loops. 5. Padmasana with Jnana Mudra (Lotus Pose + Gesture of Wisdom) Why it's recommended: Seated in meditation with a mudra representing wisdom assists in developing a non-reacting awareness, which is essential in dealing with intrusive thoughts. 'Psychotherapists applying mindfulness in OCD therapy observe that this coupling enhances metacognition—your capacity to monitor thoughts yet refrain from interacting with them,' he adds. Advice: Even when full lotus is challenging, any cross-legged seated pose with Jnana Mudra can aid self-regulation. Always combine yoga practice with professional mental health care, particularly Exposure and Response Prevention (ERP), which is the gold standard for OCD.
