Post Traumatic Stress Disorder

People with PTSD have distressing thoughts and feelings related to their traumatic experience that can last long after the traumatic event has ended. These types of people may relive the event through flashbacks or nightmares. They may feel sadness, fear, or anger and may also feel isolated from other people. Since Yoga is a technique that works on both the body and the mind, it can be effective in the treatment of post-traumatic stress disorder.

Here are some simple yoga postures that will help you de-stress.

Setu Bandhasana (Bridge pose):
Bridge pose calms the mind, thereby relieving anxiety, stress and depression. For a person with PTSD, the bridge pose is one of the simplest and most effective yoga postures.

Technique:
First, lie straight on your back and then slowly bend your knees and keep your feet hip-width apart on the ground. Knees must be in line with your ankles and the soles of your feet should be close to your buttocks. Place your hands on the ground parallel to your body and keep your palms flat on the ground.

Corpse Pose: (Shavasana)
The corpse pose helps repair tissues and cells while relieving the body of stress. This asana also lowers blood pressure, anxiety and is very helpful for people going through PTSD.

Technique:

• To do the corpse posture, lie down on the ground on your back and relax the body completely.
• Take long and slow breaths
• There should be a gap of 1 foot between the feet, the palms should be slightly away from the body and should be towards the sky.
• Close your eyes and think that the body is resting. Feel that the body is relaxing.

Tadasana (Mountain pose):
Mountain pose relieves stress and fatigue. This yoga pose helps in keeping the effects of PTSD away by relieving the body from stress.

Technique:

• Stand up straight and place your feet on a flat surface at a distance.
• Hang your hands along your body and keep your body straight and look in front.
• After that take a deep breath, raise your toes and slowly stretch your body upwards and balance yourself on your ankles.
• Remain in this position for 10 to 30 seconds or as long as possible.
• Now while exhaling, slowly come back to the starting position.
• You can repeat this 10 times.

Marjariasana (Cat pose):
Cat pose increases blood circulation, and is very effective for calming the mind.

• Technique:
  Start the tabletop with your hips directly above your knees. Your hands should be at shoulder distance and slightly ahead of your shoulders. The wrist folds should be parallel to the front of the mat.
• Press firmly with hands.
• Now exhale and round your spine towards the ceiling. Drop your head and tailbone. Draw your lower abdomen in and up.
• Keep your hips straight over your knees and your arms to maintain motion in your spine.
• Return to a neutral spine, to release the pose

Recommended Courses: Meditation, Yoga & Pranayama