According to the National Institute of Mental Health, almost 15 million adults in the United States suffer from some form of depression, which is a mental disorder associated with imbalances in the chemical neurotransmitters in the brain. Medical professionals generally prescribe antidepressant medications to treat the myriad negative symptoms of depression. However, antidepressant drugs often have problematic, and sometimes harmful side effects. Because of this, many people are turning to alternative methods, such as yoga, to help heal their depression. Hatha yoga, in particular, is considered by many to be a complete holistic healing modality. The practice emphasizes centering, breath awareness, physical movements and meditative relaxation.
Centering
Step 1
Find a quite space with minimal distractions. From any position--standing, sitting or lying supine--bring attention to the places where the body connects with the ground. This tactile awareness brings the mind into the present.
Step 2
From a standing position, spread your toes and feel the connection of the balls of the feet and the heels into the ground. Engage the muscles to the thighs and notice the slight movement of the body as you stand firmly.
Step 3
Sit on the floor, cross-legged. If this is not a comfortable position, sit on a firm chair. Press into the sit bones to allow the spine to lengthen comfortably.
Step 4
Lie flat on the floor. Place bolsters or blankets behind the knees for comfort. Feel the gentle pressure and support of the floor against the back and relax your body.
Breath Awareness - Pranayama
Step 1
Slow and deepen your breath by allowing the inhalation to comfortably expand your belly. There should be no tension in your chest or shoulders; if there is, you are inhaling too deep. Inhale to the count of six.
Step 2
Exhale completely by drawing the abdominal muscles inward, without tension, to a count of six. A breath cycle of 10 to 15 seconds stimulates the vagus nerve, which in turn, slows the heart rate and lowers blood pressure.
Step 3
Continue breathing in this manner for three to five minutes, staying focused on the breath. If distracting thoughts interfere, imagine breathing them out with each exhalation.
Centering Standing Poses
Step 1
Stand with your feet hip-distance apart or closer and stack the joints of your body from the shoulders to the ankles. Feel the connection to the ground and stay aware of the slow, deep rhythm of the breath. This is tadasana, or mountain pose, which builds balance and awareness.
Step 2
From tadasana, step back with the right foot and press your heel to the ground, while keeping the chest facing forward. Keep the left knee aligned with the foot, then bend the knee as much as is comfortable, coming into a lunge. Raise both arms overhead and take five slow, controlled breaths. Repeat on the opposite side. This is virabhadrasana I, warrior one pose, which builds strength and is empowering.
Step 3
From tadasana, slowly fold forward, bending from the hips. If there is tightness in your hamstrings, keep your knees bent slightly, then place your hands on the ground. Walk your feet back until your shoulders align over your hands. Keep your knees straight, unless there is pain in your lower back, then lower the knees to the ground. This is plank pose and it is invigorating and strengthening.
Step 4
From plank, press into your hands and lift your hips in the air. Relax your neck and breathe. If this is too strenuous, lower your knees to the floor and rest in child's pose.
Tips and Warnings
- It's best to practice yoga under the supervision of a qualified yoga instructor. To find an experienced yoga instructor or therapist in your area, check with YogaAlliance.org. Inform your instructor if you are taking any medication, or have any physical ailments.
- If you experience severe and prolonged bouts of depression, contact your healthcare provider to discuss appropriate methods to control your symptoms.
Member Comments