The contemporary work environment is characterized by its fast pace, often leaving women feeling overwhelmed, anxious, and at times, depressed. The continuous balancing act between professional obligations and personal responsibilities can have a profound effect on mental health, especially for those in the workforce.

Experts suggest that Yoga serves as an effective remedy for alleviating depression, as it not only promotes physical health but also enhances emotional well-being by cultivating mindfulness, lowering stress hormones, and stabilizing the nervous system. For working women who are tasked with managing both career and household responsibilities, Yoga offers essential tranquillity amidst the turmoil of daily life, thereby fortifying inner resilience.

In a discussion with Lifestyle, Dr. Archika Sudhanshu, a Spiritual and Meditation Guru, shared several Yoga poses that may assist working women in combating depression.

1. Sukhasana (easy pose):

Sitting with crossed legs and hands resting on the knees is a straightforward practice that promotes mental tranquillity and alleviates anxiety.

2. Savasana (corpse pose):

This pose serves as a means of relaxation, soothing both the body and the mind. It fosters a profound sense of tranquillity and serenity. By promoting a feeling of being centred and grounded, it enables women to make thoughtful decisions and face challenges with composure.

3. Setu Bandhasana (bridge pose):

This Yoga pose involves a back bend performed while lying on the ground, which facilitates the opening of the chest and shoulders. This position encourages a feeling of openness and emotional liberation. It is beneficial in reducing anxiety and fatigue. Additionally, it enhances one's capacity to express oneself genuinely and to fully realize one's potential.

4. Balasana (child's pose):

This position involves bending forward with the forehead placed on the ground, facilitating profound relaxation and fostering a sense of tranquillity. It serves as a means to alleviate stress. Additionally, it encourages women to recognize their emotions and prioritize their well-being, which is an essential component of self-empowerment.

5. Makarasana (crocodile pose):

This practice requires you to lie face down with your forehead resting on your hands. It is beneficial for soothing the nervous system and alleviating tension and tightness in the neck and shoulder muscles.

Rishi Ranjan, a Certified Yoga Therapist at the Ministry of Ayush, Government of India, emphasizes the dual benefits of yoga, stating, "Yoga not only enhances our physical well-being but also supports our mental health." He went on to suggest several poses that may assist women dealing with depression.

1. Mountain pose (Tadasana):

This standing position aids in developing proper posture, balance, and alignment. It serves as an excellent foundation for various yoga poses and can alleviate stress and anxiety by fostering a sense of grounding and stability.

2. Downward-facing dog (Adho Mukha Svanasana):

This position extends the entire posterior aspect of the body, encompassing the shoulders down to the heels. It may assist in alleviating stress and anxiety by easing tension in the neck, shoulders, and back.

3. Cobra pose (Bhujangasana):

This posture enhances the strength of the back muscles and expands the chest, contributing to an uplifted mood while alleviating stress and anxiety. Additionally, it is beneficial for increasing flexibility and minimizing fatigue.

4. Seated forward fold (Paschimottanasana):

This position extends the entire anterior aspect of the body, encompassing the shoulders down to the toes. It may assist in alleviating stress and anxiety by easing tension in the neck, back, and shoulders.

5. Plank pose (Phalakasana):

This posture is recognized for its ability to enhance the strength of the arms, shoulders, and core, contributing to an overall increase in both physical and mental resilience. Additionally, it aids in improving balance while alleviating stress and anxiety.

Yoga transcends mere physical activity; it serves as a pathway to emotional and mental well-being. For working women grappling with depression, these ten Yoga practices provide a comprehensive approach to regaining balance, strength, and tranquillity. Even dedicating a few minutes daily can cultivate a sense of serenity, assisting in stress reduction and fostering a positive outlook.

It is important to acknowledge that each person's journey toward mental wellness is unique. However, small, consistent actions—such as incorporating Yoga into one’s routine—can be significantly beneficial. Emphasizing self-care through Yoga is not merely a healing practice but also a tribute to the remarkable balance that working women endeavour to achieve each day.

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