YogaFit for Depression
Yoga is one of the best ways to improve one’s mood. Yoga postures combined with deep breathing facilitate deep relaxation that combats stress and depressed moods. Beth Shaw, founder and president of YogaFit, would be happy to discuss with you some specific yoga poses that one should do for mood improvement. I have attached an article by Beth Shaw that describes the emotional and physical benefits of yoga. Please let me know if you’d like to schedule an interview.
Yoga is a great cure for anxiety AND depression. Yoga helps improve serotonin and dopamine function and well as it lifts the entire system and gives one an overall feeling of well being.
THE MOOD LIFTING WORKOUT :
Pick and Choose any sequence:
Full body Warm - Up: w/ "Moon Flowers" - 3 Minutes
1st part of pose: start standing with feet three to four feet apart- extending arms to sky.
2nd part of pose : Bend knees and bring elbows towards ribs with fingers pointing towards the sky.
Repeat 10- 20 times - this get the heart rate up and warms up body, tones legs and glutes. Works lower body muscles and shoulders. Strengthens core center muscles.
Warm - Up: "Chair Flow" -1st part of pose: come to top of yoga mat, standing w/ feet hips width apart. Extend arms out from shoulders, bend knees and sit back as if you are sitting in a chair.
2nd part of pose: straight legs and extend arms to sky. This works the legs- quads and glutes.
Repeat 10-15 times
Warm up- Core & Upper Body. 3 Minutes
"Cat/ Cow Flow" : From hands and knees : Cat : round midback to the sky, bring heart center towards tailbone. Pull navel center in
Cow : From Cat - lift heart center towards sky, pull tailbone towards sky - let belly hang - contract back muscles
Repeat cat to cow flow 10-15 times
"Plank Push ups" - from hands and knees - drop chest toward the floor then push back to plank - Keep hands right underneath shoulders or closer together
repeat 10- 15 times
Work: 5 Minutes
From Hands and Knees press into palms and lift hips to the sky, straightening legs. This is "Downward facing dog" - hold for 10-15 deep breaths - strengthens upper body, stretches back of body.
Modified or bancing Warrior One
From Downward Facing Dog - step right foot forward drop left knee. Extend arms to sky - arms should be stacked over the shoulders , finger tips reaching towards the sky. More advanced - do not drop knee.
Swing arms down and step back into Down ward facing dog
Move to plank pose - do a plank push up
Come back to down dog
Repeat stepping left foot forward
Repeat sequence on both sides 5-10 times
This sequence works the whole body.
Core Work: 5 Minutes
"Boat Angles"From a seated position with knees bent and soles of the feet on floor. Sit up very tall , pull navel center in , lean back to a 45degree angle hold for 2-5 breaths - pull forward chest to legs
Repeat 5-10 times
"Boat Lifts" - from seated position . Knees bent soles of feet on floor - lift and extend right leg, release and lift left leg. Repeat 5 -10 times on each side
"Lying Down Spinal Twist":
Lying on back bring right knee to chest and then pull to left side of body - hold for 5-10 deep breathes - breath into low back
Repeat on left side.
Happy Baby Pose - Bring knees to chest , grap feet and gently pull knees to floor on either side of body- Keep low back glued to floor.
this stretches the hip flexors and low back
Modified Corpse Pose ( Savasana Modified) Lying down, bend knees, with soles of feet on floor hands at midsection taking 10-15 deep breaths
Feel the breath enter and exit your body - rest and relax .
There are a number of factors that may increase the chance of depression and corresponding yoga cures
1. Helps regulate metabolism
2. Assists people in finding their body's natural set point
3. Allows participants to practice mindfulness and eat less
4. Strengthens and tones the body
5. Promotes the release of toxins
6. Stimulates the endocrine system
And so so much more
Causes of Depression and YOGIC CURES:
- Abuse. Past physical, sexual, or emotional abuse can cause depression later in life. Yoga can help us deal with “ what is” and be “ present in the moment”
- Certain medications. For example, some drugs used to treat high blood pressure, such as beta-blockers or reserpine, can increase your risk of depression. Yoga allows us to live in a state of excellent health thereby reducing our need for medications
- Conflict. Depression may result from personal conflicts or disputes with family members or friends. Yoga helps us stay in a peaceful place – thereby reducing conflict.
- Death or a loss. Sadness or grief from the death or loss of a loved one, though natural, can also increase the risk of depression. Yoga helps us deal with life
- Genetics. A family history of depression may increase the risk. It's thought that depression is passed genetically from one generation to the next. The exact way this happens, though, is not known.
- Major events. Even good events such as starting a new job, graduating, or getting married can lead to depression. So can moving, losing a job or income, getting divorced, or retiring.
- Other personal problems. Problems such as social isolation due to other mental illnesses or being cast out of a family or social group can lead to depression.
- Serious illnesses. Sometimes depression co-exists with a major illness or is a reaction to the illness.