Exercises can help in boosting our mood. When we exercise, our bodies release endorphins and serotonin which aids in improving our mood. Exercising regularly can also reduce the risk of depression.
Types of exercise:
1. Yoga
Yoga is an excellent choice to manage when feeling low, as compared to other exercises, yoga has a slower pace. Yoga focuses on teaching us how to relax, release tension and stretch tight muscles. It can also help reduce activity in our nervous system, which in turn calms us down.
Here are some yoga poses that can help to improve your mood!
Mountain Pose (Tadasana)
1. Begin by standing with your feet hip-distance apart and a micro bend in the knees
2. Press your big toes and all four corners of your feet firmly into the mat to help
your body feel grounded and stable
3. Use your inhale breath to raise your arms overhead
4. Slightly scoop your pelvis forward and imagine your ribcage is wrapping around
you, giving your insides a hug
5. Rotate your thighs inward and engage your core
6. Breathe deeply and slowly to keep your calm sense of stability, grounding, and
presence
7. Drop your shoulders, open your heart and smile
8. Stay for 5 breaths, up to 2 minutes
Cobra Pose (Bhujangasana)
1. Start lying on your stomach and plant your palms beneath your shoulders,
hugging your elbows into your sidebody
2. Bring your big toes to touch (imagine a cobra tail) and engage your lower half
3. Firmly press your toenails, tops of your feet, thighs, and pubic bone into the mat
4. Firmly press your toenails, tops of your feet, thighs, and pubic bone into the mat
5. You can choose to keep your elbows bent or press into a full Cobra by
straightening your arm
6. Roll your shoulders down your back and lift your heart
7. Stay here for 5 breaths, up to 30 seconds
Butterfly Pose (Baddha Konasana)
1. From a seated position, bring the bottom of your feet together so your legs create
a diamond shape
2. Interlace your fingers around the outer blades of your feet and allow your thumbs
to rest on the inside arch of the feet
3. Using the leverage of your grip around your feet, lift your heart and pull your
chest forward as you roll your shoulders down from your ears
4. Gently engage your core to create a firm foundation
5. With a tall, flat back, hinge at the hips bringing your chest forward
6. Using your thumbs, gently massage the arches of your feet for a feel-good
bonus!
7. Stay for 5 breaths, up to a full minute
2. Tai Chi
Tai Chi can be used to reduce stress and boost our immune system, as well as increase the blood levels of feel-good endorphins. Tai Chi can be easily picked up, as it consists of mostly simple and repetitive movements with a focus on breathing.
Below are some Tai Chi exercises that you can perform at the comfort of your home without the use of any equipment!
Dancing with Rainbows
1. Breathe in
2. Lift your right arm overhead with your elbow bent and shift your weight to the
right hand side. At the same time extend your left arm out straight (the posture
resembles an archer ready to fire his bow or a teapot)
3. Breathe in
4. In a continuous movement raise your hands overhead and shift your weight to
the centre
5. Breathe out
6. Shift your weight across to the left hand side and mirror the form held previously
on the right
Carrying the moon
1. Breathe in
2. Turn your body towards the left from the waist. Your shoulders are relaxed and
your elbows slightly bent. Now reach both arms towards the left with your head
focusing on your hands
3. Breathe out
4. Bring hands down. Turn to right and repeat
Flying like a wild goose
1. Stand with your feet shoulder width apart and your weight spread evenly across
both legs
2. Breathe in
3. Shift forward slightly to feel the weight of your body through the balls of your feet
and lift your arms sideways above your head. Your arms remain relaxed during this
movement, your palms begin facing down and your wrists extend until they face
away from your body and out to the sides
4. Breathe out
5. Lower your arms down the side with wrists up and sink through your knees. You
are now flying like a wild goose
Information referenced from:
https://www.healthdirect.gov.au/exercise-and-mental-health#:~:text=Exercise%20releases%20chemicals%20like%20endorphins,in%20touch%20with%20other%20people.
Instructions extracted from: