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Regular yoga sessions may help to ease the symptoms of depression and schizophrenia.

New research has found that those who took part in weekly sessions lasting between 20 and 90 minutes saw lasting positive effects on their mental health.

Data from 19 randomised international controlled trials involved more than 1,000 adult participants with a range of mental health issues such as depression, anxiety, post-traumatic stress disorder (PTSD), and substance misuse.

The yoga sessions, which focused on practices including hatha and kundalini, involved a variety of movement and breathing exercises, and lasted up to 90 minutes. 

Related Slideshow: Yoga asanas for beginners to try in 2020 (Provided by Photo Services)

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Bring back verve and energy in your body with yoga. Here are some yoga asanas for beginners, drawn from the Yoga Journal, an American media company devoted to yoga and wellness since 1975. These poses will benefit your health and relax your mind as you begin your journey toward a healthier tomorrow. 

Please consult a professional or doctor before practicing any of these poses.

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Tadasana (Mountain Pose)

A starting position for many other poses, this improves your posture, strengthens the legs and firms the abdomen and buttocks.

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Balasana (Child's Pose)

This restful posture gently stretches the thighs and ankles. It is also considered a great stress-buster.

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Sukhasana (Easy Pose)

This is a comfortable position for meditation and helps calm the mind. It also strengthens the back and is good for stretching the knees and ankles.

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Vrkshasana (Tree Pose)

This position improves your balance and strengthens your legs and back.

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Utthita Trikonasana (Extended triangle Pose)

Apart from stretching the legs and torso, this pose mobilizes the hips, increases lung capacity, relieves stress and aids digestion.

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Adho Mukha Svanasana (Downward-Facing Dog Pose)

This rejuvenating pose helps stretch the entire body and release stress, leaving you energized. In addition, it is excellent for your back, aids digestion and helps ease headaches.

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Utkatasana (Chair Pose)

An intensely powerful pose, this strengthens the ankles, legs and spine. It stretches your shoulders and chest and has an energizing effect on the body and mind. 

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Navasana (Boat Pose)

This pose tightens the abdominal muscles and strengthens the abdomen and spine. It also helps relieve stress and improves digestion.

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Bhujangasana (Cobra Pose)

While strengthening the spine and firming the hips, this pose also stretches the chest, lungs, shoulders and abdomen. 

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Paschimottanasana (Seated Forward Bend)

This pose has a calming effect and helps relieve stress. It stretches the spine, shoulders and hamstrings. It is believed to work well for lowering blood pressure, improving digestion and soothing headaches and anxiety. 

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Setu Bandha Sarvangasana (Bridge Pose)

This pose stretches your chest, neck and spine. Practice this to get relief from backaches, headaches or insomnia. 

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Salabhasana (Locust Pose)

This pose strengthens the back, spine, arms, hips, legs and stimulates abdominal organs. It energizes you and improves your posture.

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Viparita Karani (Legs-Up-the-Wall Pose)

Apart from calming the mind, this pose relieves tired or cramped legs and stretches the back, legs and torso.

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Virabhadrasana II (Warrior II Pose)

This pose is known to increase stamina. It strengthens and stretches the legs, chest, lungs, ankles and shoulders. Try it to soothe your backache.

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Ardha Uttanasana (Standing Half Forward Bend)

This calming pose strengthens the back and improves your posture while stretching the front torso and stimulating the belly.

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Phalakasana (Plank Pose)

This pose is believed to strengthen the core, wrists, arms and lower back muscles, apart from toning the abdomen.

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Ardha Matsyendrasana (Half Lord of the Fishes Pose)

This pose improves spinal flexibility and aids digestion. It is also known to soothe backaches.

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Malasana (Garland Pose)

This position strengthens the core and lower body and stretches the ankles, groin area and back.

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Janu Sirsasana (Head-to-Knee Forward Bend)

This calming pose brings flexibility to your back and hips. It stretches the spine, shoulders, hamstrings and groin area and stimulates the liver and kidneys.

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Natarajasana (Lord of the Dance Pose)

This powerful pose not only stretches the shoulders and thighs but also strengthens the legs and ankles in the process. Apart from improving balance, it also energizes you and improves concentration.

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Padangusthasana (Big Toe Pose)

This position is known to strengthen hamstrings and thighs while improving the digestive system. It calms the mind and helps relieve stress and anxiety. 

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Parivrtta Trikonasana (Revolved Triangle Pose)

While stretching the legs, hips and the spine, this posture helps in soothing backache and opening the lungs for improved breathing. Its additional benefits include stimulating the abdominal area and improving balance.

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Marjaryasana (Cat Pose)

This pose lets you relax your spine and belly organs while stretching your neck and back torso.

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Gomukhasana (Cow Face Pose)

This powerful pose stretches your chest, shoulders, hips, thighs and ankles.

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Uttana Shishosana (Extended Puppy Pose)

Along with calming the mind, this pose helps in stretching the spine and shoulders.

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Shavasana (Corpse Pose)

This calming pose is meant to relax your mind and body after exercising, while also allowing you to focus on your inner self. 

For more asanas, visit Yoga Journal.

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Results from the trials were analysed, with the experts discovering that yoga had a hugely positive impact on those with depression and schizophrenia, and even participants who battled alcoholism.

And further examination revealed that the higher the number of yoga sessions completed per week, the greater the effect on easing depressive symptoms.

"Consideration of yoga as an evidence-based exercise modality alongside conventional forms of exercise is warranted, given the positive results of this review," the study authors wrote. "Yoga may provide an additional or alternative strategy to engage people experiencing depression in meaningful physical activity." 

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